Prevent Falls and Recover Quickly

Falls don’t discriminate. Whether you’re the Pope, a former Prime Minister, or simply navigating your own home, a fall can happen in an instant. High-profile incidents – like Pope Francis falling and injuring his chin on his beside table and then a few weeks later another fall injuring his arm, Nancy Pelosi fracturing her hip, and Brian Mulroney suffering a fatal fall, Elton John and Mitch McConnell also falling and suffering injuries – serve as powerful reminders of how serious falls can be, especially for older adults.

The truth is, falls are one of the leading causes of injury for seniors. But here’s the good news: There are steps you can take to prevent them and minimize harm if one does occur. Let’s talk about how to stay safe and what to do if you take a tumble.

Before You Get Up, Assess the Situation

The first instinct after a fall is to get up quickly, but that can sometimes make things worse. Instead, take a deep breath and do a self-check:

  • Do you feel sharp pain in your head, neck, back, or limbs? If yes, stay still and call for help.
  • Are you dizzy, nauseous, or confused? These could be signs of a concussion or brain bleed—seek medical attention immediately.
  • If you hit your head, even if you feel fine, get checked out. Brain injuries don’t always show symptoms right away.

If you don’t feel any immediate danger, move slowly, using your arms for support, and get to a seated position before attempting to stand.

What to Do After a Fall

  1. Call for Help if Necessary – If you’re in pain or can’t move safely, don’t hesitate to call 911 or a trusted contact.
  2. Apply Ice to Any Sore Areas – This can help reduce swelling and prevent further injury.
  3. Take Deep Breaths and Rest – Give your body time to recover before resuming activities.
  4. Identify the Cause – Was it a loose rug, a slippery surface, or a missed step? Knowing the reason can help you prevent future falls.

Why Prevention is Key

No one wants to experience a fall, let alone suffer a serious injury because of one. Fortunately, a few simple precautions can significantly reduce your risk:

  • Make Your Home Fall-Proof – Declutter walkways, secure rugs, and keep frequently used items within reach.
  • Improve Lighting – Poor visibility increases the risk of tripping. Add nightlights to hallways and bathrooms.
  • Stay Active – Strength and balance exercises, like yoga or tai chi, can help keep you steady on your feet.
  • Use Assistive Devices – If you need a cane or walker, use it! It’s a tool for independence, not a sign of weakness.
  • Hip protectors can be life savers. 50% of falls happen within the home and whether you’re inside or outdoors, a hip protector can absorb the energy that might otherwise transfer to your hip and potentially cause a fracture. Don’t worry, if you’re continent nobody will be able to tell you’re wearing a hip protector.
  • Be Mindful of Medications – Some prescriptions or combinations of prescribed and over the counter medications can cause dizziness or affect balance, so talk to your doctor about any side effects.

Fear of Falling? Don’t Let It Hold You Back

After a fall, it’s natural to feel a little anxious about moving around. But staying too cautious can actually lead to more weakness, which increases your risk of falling again. The key is to stay engaged and keep moving, even if it’s just a few minutes a day.

Falls are a serious concern, but they don’t have to be inevitable. Despite common belief, falling is not a normal part of aging. By taking a few proactive steps and knowing what to do if a fall happens, you can continue to live independently and confidently.