Don’t Let a Fall Get You Down

1. Don’t Let a Fall Get You Down Moving Around the House

2. Sharing Experiences Has anyone had any falls that occurred while moving around in the house?

3. In this session we’ll… • Look at ways that you can increase your ability to move around after you’ve had a fall, • Apply the “Person, Occupation, Environment” problem solving strategy to look at ways to be safer

4. Environment Physical Institutional Occupation Physical Self Care Leisure Person Psycho-Social Cognitive Productivity Social Cultural The Canadian Model of Occupational Performance Reference: Townsend, E (ed), Enabling Occupation: An Occupational Therapy Perspective, Canadian Association of Occupational Therapists, Ottawa, ON, 2002

5. 12 steps to stair safetyat home • Is there a light switch at the top and bottom of your stairs? • Are all your steps in good repair, with no uneven surfaces, cracks or protruding nails? • Are the steps all of the same size and height? • Are you able to see the edges of the steps clearly? • If you have a covering on your stairs, is it fastened securely? • Is the handrail well attached to the wall and easily grasped? Reference: Public Health Agency of Canada http://www.hc-sc.gc.ca/seniors-aines//pubs/12Steps/12steps1_e.htm

6. 12 steps to stair safetyat home • Is the handrail at a height of 36 to 39 inches (90 to 100 cm)? • Are your stairs free of clutter? • Have you removed loose carpets or throw rugs from your stair landings? • Do you take your time when going up or down the stairs? • Do you make sure your vision isn't blocked as you go up or down your stairs? • Do you remove your reading glasses when using stairs? Reference: Public Health Agency of Canada http://www.hc-sc.gc.ca/seniors-aines//pubs/12Steps/12steps1_e.htm

7. Getting In and Out of Bed Person • Improve standing balance through participation in a regular exercise program. Environment • Make sure there is adequate lighting in the bedroom, hallway and bathroom at night. • Remove scatter rug next to bed and any obstacles in the path to the bathroom • If the bed is too low raise the height of the bed by using blocks available from a home health care store. If the mattress is too soft, this may also make it more difficult to get up from the edge of the bed and to move around in bed. A firmer mattress may be required. Occupation • Sit on edge of bed for a few minutes before standing to minimize dizziness. • Safe posture: When getting in and out of bed, feel the bed on the back of your legs before sitting down. If you are using a walker or cane, turn slowly with the walker, until the bed touches the back of your legs before sitting down.

8. Getting in and out of the bathtub Person • Improve strength, flexibility and standing balance through participation in a regular exercise program. Environment • Consider installing grab bars on the side and back walls of the bathtub. (See the Tools for Living Well brochure “Use Grab Bars”, downloadable from otworks.ca.) • Use non-slip mats inside and outside the bathtub (See the Tools for Living Well brochure “Use a Non-Slip Mat”, downloadable from otworks.ca.) • Be sure the lighting is bright enough to see where you are stepping. • Install proper equipment. Using the towel rack, soap dish or shower curtain to steady yourself is risky and may cause more serious injuries if they give way. • Consider using a bathtub seat and a hand held shower rather than sitting right in the bottom of the bathtub. It will make getting up easier. (See the Tools for Living Well brochure “Use a Bath Seat”, downloadable from otworks.ca) Occupation • Take your time. Rushing after being in a hot tub or hot shower can make you dizzy or weak. • Dry yourself off while still in the bathtub. If your legs and feet are dry, there will be less chance of slipping. • Stay away from bath oils that will make your hands and feet oily or slippery

9. Getting on and off a toilet Person • Improve strength, flexibility and standing balance through participation in a regular exercise program. Environment • Make sure there is adequate lighting in the bedroom, hallway and bathroom at night. • Consider installing grab bars around your toilet or using a transfer pole to help you pull yourself to standing. • Consider a raised toilet seat or higher toilet if you have trouble bending your hips. • Be sure that toilet paper is within easy reach so that you are not overreaching to grab it. Occupation • Stand for a moment and be sure that your clothes are adjusted before stepping away from the toilet. • Safe posture: When getting on and off the toilet, feel the toilet on the back of your legs before sitting down. If you are using a walker or cane, turn slowly with the walker, until the toilet touches the back of your legs before sitting down.

10. Getting on and off a chair Person • Improve strength, flexibility and standing balance through participation in a regular exercise program. Environment • Choose chairs that are high enough that you can sit so that your knees are bent at about a 90° angle. If the chair is too low, you can use blocks to raise the chair to the correct height. • Choose chairs that are firm so that you do not sink too far into the cushions. • Choose chairs with arms so that you have someplace to “push off”. Occupation • Lean forward so that your nose is over your knees while placing your hands on the armrests or on your knees. Push up with your hands as you straighten your knees. • Stand for a moment to steady yourself before moving away from the chair. Standing quickly can cause dizziness. • Safe posture: When getting in and out of a chair, feel the chair on the back of your legs before sitting down. If you are using a walker or cane, turn slowly with the walker, until the walker touches the back of your legs before sitting down.

11. General mobility Person • Improve strength, flexibility and standing balance through participation in a regular exercise program. Environment • Make sure there is adequate lighting. • Keep traffic paths clear. • Remove scatter rugs or have them fastened securely to the floor. • Be careful of pets who may lie down behind you or lay on the stairs. • Keep your home in good repair. Fix any flooring problems promptly. • Put a non-slip surface on stairs and outdoor steps where ever possible. In winter, keep a bucket of sand or non-clumping kitty litter next to the door to spread to reduce sliding on ice. Occupation • Try not to rush. Carry a portable phone with you, or use an answering machine to get messages and call people back so that you don’t have to rush to answer the phone. • Keep your hands free whenever possible. Use a basket or bag to carry multiple items over your arm when possible. Use a wheeled kitchen trolley to move piles of items (e.g. when bringing items to the dinner table.)