Prevent Falls

Anyone can fall. However, as we get older, our bodies change in ways that can increase our risk of falling. Falls are the the number one reason for injury-related deaths, hospitalizations and emergency department visits for older adults in Canada. They can have a lasting effect on quality of life, increase caregiver demands, and can lead to long-term care. To learn more about falls and what you can do to reduce your risk, please check out the sections below.

What can cause a fall

If you or someone you know has fallen, you are not alone. People fall for many reasons. Knowing your personal risks can help you take action to reduce your chance of falling.

Some of these causes of a fall include:

History of a fall
Problems with walking and balance
Trip and slip hazards in your home and community
Medication side effects
Medical conditions
Vision problems
Footwear
Fear of falling
Lack of exercise
Poor nutrition

What you can do to prevent a fall

The good news is that most falls are preventable. Taking action to prevent falls is one of the most important things you can do to stay independent as you get older.

Transcript of video: Preventing falls is easier than standing on your head

Story opens on older gentleman "Bob" doing some light calisthenics at home

NARRATOR (Authentic, Female)

"Bob keeps himself fit. For flexibility...

...balance...

...and strength...to prevent a fall.

As Bob is working through his seniors' calisthenis, he begins to bend lower...lower...(surprisingly) lower.

"One in four seniors will fall this year.

It's the leading cause of serious injury for older adults."

Bob's hands touch the ground. And then, he does something that surprises the viewer. Bob elevates into a full handstand and headstand. Music hits crescendo.

"Preventing falls is easier than...standing on your head.

Keep it simple"

As Bob returns to normal exercises

"Include strength and balance activities in your day"

"A message from Ottawa Public Health."

LOGO

Complete the Staying Independent Checklist to help identify your risk of falling. Discuss the results with your healthcare provider and let them know of previous slips, trips or falls.
You Can Prevent Falls has practical tips and a home safety checklist.
Make your plan to reduce the risk of falling with My Falls Action Plan.

What to do if you fall

When you are alone

Stay calm and don’t rush to get up.
Make sure you are not injured before trying to move
If you are injured or need help:
- Try to get help by making a loud noise, calling out for help or crawling to the telephone and dialing 911.
- Use your personal emergency response system if you have one

If you are not injured

Roll onto your side.
Rest while your body and blood pressure adjust.
Slowly get onto your hands and knees, and crawl to a sturdy chair.
Put your hands on the chair seat and slide one foot forward so that it is flat on the floor. Keep the other leg bent so the knee is on the floor.
From this kneeling position, slowly rise and turn your body to sit in the chair.
Rest for a while before standing up

After a fall

Talk with your health care provider about the fall, even if you did not hurt yourself. It is important to determine the cause and to help prevent another one.
Don't let the fear of falling prevent you from being active. Inactivity is one of the main reasons people fall.

Video: Report all falls:

Transcript of video: Report all falls

Opening shot shows a doctor's exam room. Older patient "Mary" is sitting on the exam table and a doctor is standing facing her.

DOCTOR:

"...So, have you had a fall since your last visit?"

Mary shakes her head "No"

DOCTOR:

"...including slips and trips?"

Mary is pensive, then remembers a series of slips and trips, seen in abstract flashback sequence.

Short sequence of 2 slips/trips (1. trip on stairs clutter, 2. bathtub slip)

Dramatic scene/music abruptly ends.

DOCTOR:

"Mary?"

MARY'S VOICE:

"Maybe a few..."

Mary's smile at this point, and the examination continues.

NARRATOR:

"Report ALL falls, and discuss ways to prevent them with your Doctor."

"For more information on falls prevention, contact Ottawa Public Health."

Logo

Learn how to prevent falls - online course

Our revised online course Prevention of Falls in Older Adults is now available!
Go at your own pace and learn more about falls and how to prevent them.

About this free course:

This module is for anyone concerned about older adults who would like to learn valuable information regarding falls and fall prevention, such as:

Personal support workers;
Volunteers;
Friends and family; and
Older adults who support others close to them.

By the end of this course, you will be able to:

Understand why falls are a health problem for older adults;
Identify what puts an older adult at risk for a fall;
Include fall prevention into your daily work; and
Talk about fall prevention with clients and families.

This training is based on current literature, the Canadian Fall Prevention Curriculum and best practices in fall prevention.
Complete the module now

This course requires registration with OLearn, the City’s public-facing learning platform.

To register, select Create New Account on the login page and follow the instructions to create a username and password.
You are also asked to provide an email and a first and last name; this information is kept confidential as per the Municipal Freedom of Information and Protection of Privacy Act, and your email will only be used by the system to receive an automated message confirming that you have completed the course.
If you do not wish to create an account to complete this training module, you can access the complete course transcript.

Make your home safe

Half the number of falls happens at home. Falls on stairs and in bathrooms can cause serious injuries.

Complete the home safety checklist in You can prevent falls

Throughout your home make sure that:

Pathways are clear of extension cords and other objects.
Rugs have no ripples or tears.
Scatter mats are removed or taped to the floor.
All light fixtures have a minimum of 60 watt bulbs.
Items used every day are stored within easy reach.
Store heavy items in lower cupboards or shelves.

And clean up spills when they happen.

Transcript of video: Prevent falls - make your home safe

STORY OPENS IN HALLWAY OF HOME. OLDER GENTLEMAN "BOB" WALKS THROUGH FRAME AND INTO THE LIVING ROOM. EYE GLASSES ATOP HIS HEAD.

Story opens in hallway of home. Older gentleman "Bob" walks through the frame and into the living room; eye glasses atop his head.

Begins with quiet ambient orchestral music in the background.

NARRATOR (Authentic, Female)

"The edge of a rug, spilled tea, poor lighting or a cord."

Suddenly, Bob slips (we don't know which is the culprit). At this moment, the video goes into "extreme slow motion". Bob's eye glasses crash into the floor.

The music ramps up orchestral, similar to a song used in and Olympic figure skating routine.

"That's all it takes."

At first, Bob appears to be falling "normally", until he begins to flip/twist in the air (in slow mo) ever so gracefully.

"In fact, falls account for TWENTY THOUSAND visits to local emergency rooms every year - most involving older adults.."

After a gymnastic like rotation in the air, Bob gently touches down on his feet without incident. Camera switchs back to normal speed.

The music turns from optimistic/dramatic to soft and serene.

"If only, falling was so graceful.

(Pause)

Prevent falls - make your home safe.

A message from Ottawa Public Health."

LOGO

Bathroom

Bedroom

Stairs

Resources

Use Safety Aids

Safety aids can make your everyday life easier. It is important to use aids that meet your needs and fit you correctly. Your health care provider can help you choose the right equipment.

Canes and walkers

A cane or a walker can improve your balance as you walk or help you with an injury or disability
Make sure it is the correct height and you know how to use it properly.
- How do I adjust a cane? (PDF)
- How do I adjust the walker height? (PDF)

Check the rubber tips and treads on your cane or walker wheels.
In the winter, use an ice pick on your cane. Remember to flip it up when you go indoors.
Get help paying for mobility aid if you qualify for the Assistive Devices Program.

Bathroom aids

Install well-anchored grab bars by your shower, tub and toilet for support.
Have non-slip surface inside the tub and shower.
A raised toilet seat or a bath seat are available if needed.
A hand-held shower head makes showering easier.
Walk-in tubs and bath lift are available if needed.
Visit Ontario Renovates program to find out if you qualify for funding for repairs and/or home modifications.
Accessible Housing by Design factsheet

Personal Emergency Response Systems

Personal Emergency Alert systems can help you and your family feel more secure about living alone.
Smartphone and Smart watch Apps can help you manage your medications, connect with friends and family, detect a fall, and offers tools like a flashlight and a magnifying glass.

Other safety aids

Find out about other devices at local medical supplies stores or pharmacies: reachers or grabbers, night light, large-handle utensils, pot/bowl stabilizers, first aid kits, etc.

Who can help?

Where can I buy safety aids?

How much do safety aids cost?

Where can I get help with costs?

Assistive Devices Program (ADP) 

Visit the Assistive Devices Program (ADP) website or call to see if you qualify and what is covered 
1-800-268-6021

Ontario Disability Support Program (ODSP) 

Costs not covered by the Assistive Devices Program may be available if you are receiving ODSP benefits. 
1-866-261-9799 or call 3-1-1 
Visit the Ontario Disability Support Program (ODSP) website  for more details.

Ontario Renovates Program  

Provides limited financial assistance to low-income older adults and persons with disabilities for the required repairs and changes to the home to support independent living.  
Call 2-1-1 
Visit the Ontario Renovates Program website for more details.

March of Dimes Canada Assistive Devices Program

Assists adults and older adults who need financial help to purchase mobility devices. Call or visit the March of Dimes Canada Assistive Devices Program website for eligibility. 
1-866-765-7237

Home Accessibility Tax Credit (HATC) 

When completing your annual tax return, you may be able to claim this credit. It is a non-refundable tax credit for eligible home renovation or alteration.   
Visit Home Accessibility Tax Credit (HATC) website for more details.

  *This list is not exhaustive and is current as of June 2023. 

Stay Safe in Winter

Winter can be a difficult time to go outside and be active. A fall on hard packed snow or ice can have a lasting effect on your health and independence. 

Here are some practical tips to help you stay safe and active in winter.

Choose boots with a wide low heel and a non-slip sole
If using a cane, attach a retractable ice pick. Remember to flip it up when you go indoors.
Keep entrance ways, walkways, stairs and driveways clear of ice and snow.
Carry a small bag of grit, sand or non-clumping cat litter in your pocket and sprinkle it on icy sidewalks, steps or bus stops. Fill your bag at City of Ottawa yellow grit boxes.

Resources

Taking care of your health

Managing your health can help reduce your risk of falling.

Have regular physical check-ups with your healthcare provider.
See your healthcare provider if you have any kind of symptoms …eg. dizziness, weakness.
Report any falls or near falls to your health care provider. Discussing your fall can help identify why you might be falling and what can be done to help you.

Vision

Changes to your vision can affect your balance:

More sensitivity to glare
Harder to see where an object ends, and the background begins
Extra time needed to adjust to sudden changes in light and dark
Harder to judge distance and depth
Watery eyes or burning/stinging dry eyes
Losing your balance or getting dizzy when other people or objects are moving around you

 What you can do

Have an eye exam every year and when you notice any changes in your vision, free for adults 65+
Keep your home well lit, especially entrances and stairways
Use night lights, especially in the path from the bedroom to the bathroom
Give your eyes time to adjust when you move from dark to much brighter areas
Protect your eyes from UV rays by wearing sunglasses
Take breaks from looking at one thing, like a computer screen, to reduce the risk of eye strain

Find an optometrist

Hearing

Hearing loss can affect your balance. Here are some signs to watch for:

Difficulty hearing others speak
Frequently asking people to repeat themselves
Frustration at not being able to hear
Problems hearing in noisy areas
Ringing in the ears

 What you can do

Talk to your health care provider about any changes in your hearing.
Protect your ears from loud sounds
Use devices that can help you communicate better, such as a hearing aid.

Foot care

Feet that are healthy and pain-free can help you stay active and independent.

Foot problems can cause loss of balance or make you feel unstable on your feet, putting you at risk of having a fall.

What you can do

See a health care provider about foot problems and foot pain.
Check your feet for corn, open sores, redness, dry skin and thickened nails.
Choose flat shoes or boots that have low, wide heels and soles that grip.
Avoid walking in bare feet, stocking feet or slip-on shoes with an open heel
Wear supportive shoes inside your home.

Medication

Taking three or more medications a day can increase your risk of falling.

Medications that can affect your balance include those for:

Sleep, anxiety and depression
Heart and blood pressure
Dementia symptoms
Arthritis and pain
Bladder control
Digestive, stomach and nausea
Colds, flu and allergies

What you can do:

Have a MedsCheck review with your pharmacist every year
Take your medications as prescribed
Read directions carefully so you're aware of potential reactions with other medications
Keep an up-to-date list of all your prescription and non-prescription medicines and take it to all your medical appointments.
Take your expired or unused medications to your pharmacy for safe disposal.
Smart phone Apps are available for medication management
Talk to your healthcare provider or pharmacist:
- about possible side effects of prescription, over the counter, supplements or natural health products
- if you have drowsiness, dizziness, unsteadiness or blurred vision
- about easy ways to organize your medications.

Resources

General Falls Prevention information:

Steps to Prevent a Fall factsheet:

How to get up from a fall. Available in: English, French, Chinese Simplified, Chinese Traditional, Cree Plains-Y Phonetic, German Dutch, Korean, Polish, Punjabi, Russian, Serbian, Spanish, Tagalog, Urdu, Vietnamese

West End Integrated Falls Prevention Program (WEIFPP): The program provides:
- Assessment and intervention for high-risk seniors
- Advocacy and identification of gaps in services for seniors

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Prevent Falls

On this page

What can cause a fall

What you can do to prevent a fall

What to do if you fall

When you are alone

If you are not injured

After a fall

Video: Report all falls:

How Do I...?

Reporting something to Ottawa Public Health or returning a message

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