A daily freeze-thaw cycle with unseasonably warm temperatures, such as we experienced earlier this month, created dangerous icy conditions that in recent winters led Yampa Valley residents from ages 16 to 88 to fall and break a hip.
Audience members -- mostly seniors -- attending the Feb. 5 "Staying Up On Falls" public education class presented by UCHealth experts were determined to prevent that cycle of falling from victimizing themselves or their loved ones.
"How scary are the parking lots right now?" Julie McFadden, trauma services manager at UCHealth Yampa Valley Medical Center, asked audience members. "I hope you take away tips or tricks to stay out of the Emergency Department."
Audience members were quick to answer the question about consequences they've experienced from falling injuries, ranging from pain management challenges, loss of independence and decreased quality of life to increased fear of falling again.
Seniors can lose self-confidence as part of a well-documented cycle of falling that includes the initial fall, fear of falling again, inactivity, decrease in muscle strength, imbalanced gait and increased risk of falling.
McFadden and SportsMed Clinic Occupational Therapist Megan Marion encouraged audience members to consistently work to keep themselves strong with load-bearing exercise to improve balance and reaction time. They noted injury falls by older adults are a leading cause of traumatic brain injuries and cause more than 95% of hip fractures.
One medical factor is aging brains tend to shrink inside the skull, so a fall can cause more brain trauma due to more space for the brain to bounce upon impact, McFadden explained.
One in four people 65 and older falls each year, according to the Centers for Disease Control and Prevention. However, McFadden said, falling as an older adult is not a given and can be prevented.
"You are going to have to fight for your balance and strength from age 40 on," McFadden said. "Use it or lose it with strength and balance. We want to keep you outside, active and strong."
Marion noted seniors can ask about an appointment with an occupational therapist, which starts with an in-clinic visit followed by an in-home visit to evaluate everyday falling safety risks.
Marion described and demonstrated several times, by request of audience members, the best way to get up carefully when alone after a fall through preparation, rising and siting. She showed the audience how to slowly rotate to their side to put both hands flat on the ground and crawl to a sturdy chair or furniture. While still in the hands and knees position, the fallen person should slide their strongest foot forward flat on the ground.
The fall prevention educators asked the audience to participate in a 30-second sit-to-stand challenge to evaluate their strength and balance based on their age. UCHealth provides handouts on daily balance exercises such as sideways walking, heel-to-toe standing and walking, heel-and-toe raises, and side hip and knee strengthening.
The presenters encouraged seniors to have an exercise or walking accountability partner or to participate in group exercise classes available through nonprofit organizations. They suggested seniors may make friends in an exercise class that may build more friendships to become allies or support for each other if someone is injured in a fall.
Elderly adults at home can build balance and strength by participating in chair yoga or tai chi classes watching on YouTube, Marion said. She also encouraged older adults to purposefully get on the floor so they can increase their strength and ability to get back up safely.
Studies show that older adults who are taking four or more medications can be at higher risk of falling, so experts encourage medication list reviews with medical professionals or pharmacists and by checking the "Beers list" or Beers Criteria for Potentially Inappropriate Medication Use in Older Adults.
Class participants discussed the advantages of using assisted devices such as a cane with an added sharp tip that can be folded down, ice cleats to add onto shoes and winter boots with studs or flip-down ice-gripping devices built into the soles. The group talked about the value of debunking aging stigmas regarding using helpful devices such as canes or hiking poles, with an audience member adding, "I told my Mom, think of it as a weapon."
The educators pointed to helpful and extensive resources through the STEADI program, or Stopping Elderly Accidents, Deaths and Injuries, found online at CDC.gov/steadi. In addition, Nymbl is a free, app-based digital health program that can be used to improve balance and mobility.
UCHealth educators plan to offer the well-attended fall prevention safety classes quarterly in the community. For questions, email [email protected].