Get your confidence back — facts and fiction about falling

It’s no wonder older adults are worried about falling. According to the Centers for Disease Control and Prevention, more than 1 in 4 Americans age 65 and older fall each year. And every 11 seconds, an older adult is treated in the ER for a fall.  
 
Those stats would make anyone nervous, even if you’ve never had a fall. And if you have fallen, you may have anxiety about it happening again. To reduce those fears and help you trust your body again, here are the facts about some myths and misperceptions about falling.

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Fear of falling can cause a fall: TRUE

People who can’t stop worrying about falling are almost twice as likely to fall as people who aren’t, whether or not they suffered a previous fall.  Even more distressing, fear of falling is not only associated with a higher likelihood of future falls but short-term mortality and functional decline as well, according to a study in the Canadian Geriatrics Journal. 

When you’re scared, you tense up, which makes your movements less relaxed and fluid. That rigid state makes you more likely to fall. And fear also makes you reluctant to participate in physical activities and other hobbies you like, which may lead to feelings of isolation and depression. It’s a bad physical-emotional cycle.  

Going out less reduces your risk of falls: FALSE

First, try to accept that there’s no such thing as zero risk. Even people who live in nursing homes and have 24-hour supervision have falls. So don’t let fear keep you from doing the things you love.  

Going out every day helps build your confidence and your physical strength. You need to build muscle and bone mass to stay strong and to keep joints limber.  

Instead of avoiding activities that make you nervous, start small and take it slow. Go out for a walk every morning after your coffee. Or go to the mall when it’s not crowded and keep the visit short. Remember to rest whenever you need it. You can always work up to longer periods of time. 

A physical therapist can help you only if you’ve already had a fall: FALSE

You don’t have to have an injury to see a physical therapist. For someone who’s afraid of falling, they offer what’s called gait training. That’s when you work on developing good walking form. They help you strengthen muscles and improve posture and balance so that you move more fluidly and evenly.  
 
They’ll also help correct bad habits, like looking down while you’re walking or holding on to furniture to cross a room. Older adults tend to tense up if there’s something in their way or to shorten their stride into a shuffling motion. All these things can increase the chances of tripping and falling.  
 
The therapist will come up with a plan that’s customized to you. Some people might need exercises to increase their strength and power, while others might need training to improve how high they lift their foot when they get to the curb or a stair.  
 
What’s most important is to know that you will get stronger. And when you see yourself improve, your confidence will grow too.

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I use a walker/cane, so I’m less likely to fall: TRUE and FALSE

Let’s start with the “true” part. When used properly, walking aids like canes and walkers can be a huge help in preventing falls. They provide stability, help with balance, and build confidence. And if you do fall, one study showed that you may sustain fewer injuries than people who were not using their walking aid. 

However, “used properly” is the key phrase here. Too many people either use their walker or cane incorrectly or they find it a burden (often to their pride and vanity) and don’t use it at all. 

First, it’s critical to make sure the walking aid is adjusted properly for the person using it. Then the patient must be trained on how to use it safely. They need to learn proper gait patterns when using a walking aid and how to avoid falls. The training should include difficult maneuvers like opening and closing doors with the walker or cane. 

So if your doctor recommends a walking aid, be sure to ask for training. Don’t say you’re comfortable using it until you really are. 

I’m too old to develop better balance: FALSE

Try dance, yoga, tai chi, pickleball, or pingpong. Activities that challenge your brain and body have big balance benefits. In a Harvard study of more than 340,000 people age 45 and older, those who did things like gardening or playing golf had a lower risk of nasty falls compared to those who didn’t. 
 
And there are lots of balance exercises available online, too. If group classes aren’t your thing — you don’t even have to leave your home to try those. Remember to talk with your doctor before starting a new exercise program.

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A fall is a fall — you can’t control it: FALSE

The next-best thing to not falling at all is falling correctly. The most important thing when you fall is to avoid a hard landing. These tips can ease the impact: 

Keep it loose. It’s natural to tense up to brace yourself, but stiffening can actually make it more likely that you’ll get hurt. Keep your knees and elbows bent to cushion your landing so that your wrists and elbows don’t bear all your weight. 

Roll with it. Stuntmen soften the impact on their body by turning falls into rolls. This is a way to spread the impact out over a larger area of your body, so it’s not concentrated in one spot. 

Protect your head. Head injuries from falls are among the most serious kind. Tucking your chin or turning your face to the side can help you land more on your shoulder or back. 

Know your soft spot. Muscles hold up better than bones when they hit the ground. It’s better to absorb your landing with big muscle groups on your butt, back, or thighs. Keeping loose, bent, and tucked can help with this. 

Use these tips to conquer your fear of falls. Don’t let worry keep you from missing out on seeing family and friends and doing the things you love. Remember, staying active is one of the best forms of fall prevention. 

Recommended reading: How to choose the best shoes to prevent falls

Sources: 
Older adult falls data: Centers for Disease Control and Prevention 
Facts about falling: Harvard Health 
Fear of falling data: PLOS One 
Fear of falling increases fall risk: National Library of Medicine 
Exercise reducing fall risk: Tufts School of Medicine 
Canes and walkers: National Library of Medicine 
Harvard Study: American Journal of Preventative Medicine 

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