Preventing Falls and Fractures: Orthopaedic Tips for Everyday Life

Falls and fractures are two of the most pernicious — and preventable — orthopaedic injuries, particularly as we grow older. Whether you are a busy professional, on-the-go parent, or golden ager, taking on some simple daily habits can slash your risk. Whether it’s adapting your house, doing weight-bearing exercises, or learning fall prevention tactics, the principles of keeping strong and reducing the risk of falls and fractures are the same.

To help build more dynamic routines, strengthen musculoskeletal systems, and protect our bones daily, we’ve joined forces with orthopedic experts at DHEE Hospitals to help you incorporate a researched-backed plan into your daily routine.

Understand Your Risk Factors

Before we get to some of the preventative strategies, let’s understand who is prone might be more likely to fall and fracture:

● Age and bone density: Bone mineral density decreases after age 50. Conditions like osteoporosis additionally weaken bones, increasing the risk of fractures.

● Muscle strength and balance: Decreased muscle mass (sarcopenia) paired with vestibular impairment results in slow gait and poor reaction time.

● Medications and vision: Some medicines, such as sedatives or blood pressure drugs, can contribute to dizziness. Poor sight also hinders depth perception and obstacle avoidance.

Environmental risks: Even minor obstacles in the home (loose rugs, low lighting, cluttered walkways, and slippery or uneven surfaces) can directly lead to tripping and falling.

Home conditions

● Clear pathways: Don’t leave shoes, books, or electrical cords on the floor.

● Upgrade lighting: Switch to bright LEDs in hallways, stairwells, and bathrooms to minimize glare. Consider adding motion-sensor night lights by the bed and in the kitchen.

● Secure rugs and mats: Attach nonslip backing or double-sided carpet tape to keep small area rugs in place. Choose textured, anti-slip mats for the shower and bath.

● Install grab bars and handrails: Secure grab bars near toilets, showers, and steps. Check that the railings for the stairs are each at a comfortable height.

● Rearrange often-used items: Position everyday items; dishes, spices, and toiletries, where they can be reached without overstretching (waist to shoulder height) and without having to climb on shaky stools.

These tweaks require little time or cost but significantly reduce the risk of tripping, slipping, or losing balance.

Work on Strength, Flexibility, and Balance

Your strong musculoskeletal system is the first line of defense against falls and breaks. Here are the exercises to add to your weekly workouts:

• Strength: Lower body and core (work out 2-3 times /week): Squats, lunges, and planks. Quads and glutes support your knees, and a strong core protects your spine.
• Balance exercises (daily): Work on your single-leg stance (hold each leg for 30 seconds) and heel-to-toe walking along a line. Tai chi and yoga are both great for proprioception and reactive balance.
• Flexibility stretches: Daily gentle stretches to the hip flexors, hamstrings, and calf muscles can help keep the joints mobile and possibly reduce the chance of muscle strain, which could cause a fall.
• Functional movements: Emulate everyday actions—sitting and standing, stepping, reaching, and squatting—to help strengthen safe mechanics in everyday activities.
• Talk to an orthopaedic specialist before beginning any exercise schedule to check your form and ensure you are not overdoing it.

Nutrition and Bone Health

Healthy bones do begin on the inside. The presence of nutrients supports both bone remodeling and the healing of fractures [18,21,28].

Calcium: Shoot for 1,000–1,200 mg daily from low-fat dairy, fortified plant milk, leafy greens, and almonds.

Vitamin D: Essential for absorption of calcium—get 800–1,000 IU per day from safe exposure to the sun, fatty fish (salmon, mackerel), or supplements if levels are low.

●Protein: Sufficient protein (0.8 1.0 g/kg body weight) fuels skeletal muscle repair and bone matrix formation: lean meats, legumes, eggs, and dairy.

Antioxidants and anti-inflammatory foods: Colorful fruits, vegetables, nuts, and seeds provide vitamins C and E to stimulate collagen formation and squelch chronic inflammation that breaks down bone tissue.

● Regular monitoring for vitamin D deficiency and dietary counseling may optimize your diet for long-term bone health.

Shoes and Other Devices

Your footwear and mobility devices can make a difference. The shoes you wear or mobility aids you use can help prevent a fall—or cause one.

● Supportive and slip-resistant shoes: Closed-toe shoes with good heel counters, padded insoles, and nonslip, textured rubber soles work best. Don’t wear high heels, floppy slippers, or shoes with no back.

● Grip socks: Non-skid socks provide traction on slippery floors and are suitable for mid-night trips to the bathroom.

● Walking devices: If a doctor advises, use canes or walkers that have been adjusted to the appropriate size, whose grips are correct, and have rubber tips. Keep up these devices—look at them for wear and replace the tip as needed.

● Orthotic Shock-absorbing Insoles: Custom-fit orthotics reduce pressure points and fatigue to alleviate fatigue and instability.

When you use the right pair of shoes and the right gear, you avoid ankle rolls, slips, unstable ground, and the pet peeve of any hiker.

Review of Medications and Eye Care

Regular health checks help ensure medications and vision corrections aren’t unwittingly putting you in harm’s way:

● Medication reconciliation: Collaborate with your primary care physician or pharmacist to review all medications, over-the-counter drugs, and supplements you have been using. Tweak the dose or timing to avoid any peak side effects from the drug, such as dizziness or drowsiness.

● Vision exams: Get yearly eye exams to adjust glasses or contact lens prescriptions. Cataracts, Glaucoma, and other sight-impairing conditions can help preserve clear depth perception and side vision.

An effective way to prevent senior-related vision loss related to falls is to get your family doctor, another medical specialist like an orthopedic surgeon, and a vision care provider to work as a team to ensure a safety net that catches risk factors long before they trip you up.

Recognize Early Warning Signs

Even if you have preventative habits, you should keep an eye out for symptoms alerting you to an increased fall and fracture risk:

● Common near misses: Frequent trips or imbalances should prompt a full gait and balance assessment.

● Unexplained bone pain includes pain in the hips, spine, or wrists caused by stress fractures or new osteoporosis.

● Sudden muscle weakness: A sudden loss of strength or coordination may be caused by neurological or metabolic conditions.

As soon as any weight-bearing problem is noted, go in for an orthopaedic assessment. Arresting the problem early through physical therapy, brace, and medical management can prevent those little problems from becoming big deals.

Conclusion

Falls and fractures don’t have to be inevitable in aging or a young, active life. With thoughtful home improvements, regular exercise, and a good diet, not to mention proactive healthcare partnerships, you can significantly reduce your risk and keep moving freely. By following these preventive falls and fractures tips and tapping into the knowledge and experience of the orthopaedic team at DHEE Hospitals, you’re investing in a safer and stronger future. Please don’t wait until it’s too late: Evaluate your situation, get fit now, and prepare yourself with healthy habits to last a lifetime.