Decreasing Fall Injury Risk at Home

You’ve warmed up to the idea that falls are thieves of joy and independence. You understand that prevention is important. The data and research are clear. What can you do, yourself, to decrease your risk of being injured in a fall?

• Upgrade your bathroom. 200,000+ people will fall in their bathroom this year. Secure mats, and use non-slip surfaces. Upgrade poor lighting. Install and use grab bars for entering/exiting the shower or toilet. Exercise caution on wet surfaces.
• Declutter. Consider discarding or donating clutter or excess (or put some in storage). Be sure you can safely navigate your home (including the garage) in the dark, or while distracted, or in a hurry.
• Walk, don’t run. That knock at the door or ringing phone isn’t more important than a serious injury (or worse).
• Consider a change. If your bedroom is accessible by stairs only, can you install an elevator or lift? Can you make your primary bedroom a downstairs one? Or is it time to downsize and/or move to a home that’s more aging-in-place friendly?
• If you get dizzy/lightheaded going from sitting-to-standing, take an extra moment getting out of bed (sit, wait, then stand up) or getting off a couch or chair or toilet (pause, hold on). And have your doctor or pharmacist review your medications.
• Get a grip! Grip strength is highly correlated to fall risk. Purchase some putty and work it with your hands to get stronger – making it more likely that you successfully grab something should you stumble.
• Rise up! Toe strength – particularly big toe – is key to fall injury risk. Control your “fall envelope” and make it more likely you recover from a stumble by doing to-raises on the floor, or on the (bottom) stair if your home has stairs.
• Get an eye and ENT checkup. Your visual system and your ears/vestibular canals are keys to fall prevention.
• Take a T’ai Chi class – and make it your routine. The practices (especially Yang style) can improve balance and strength, and decrease fall risk. ANY physical activity requiring controlled, weight-bearing movements (such as dance or walking) may help. NOTE: Some studies suggest Iyengar style yoga can actually increase fall risk in senior populations.
• See a chiropractor. Chiropractors focus on the nervous and musculoskeletal systems, which are included in the 5 major systems identified by the Harvard School of Medicine as being relevant to balance. Though research on chiropractic and balance is a developing area, improving joint function and proprioception (body awareness through better nerve function) are key to reducing falls and fall-related injuries. An AI search yielded this: “Chiropractic care can help decrease fall risk, especially in older adults, by improving balance, enhancing joint mobility, and reducing pain, which contributes to better stability and confidence in movement. Regular chiropractic adjustments can address misalignments that affect coordination and overall physical function, thereby lowering the likelihood of falls.”

Thank you for investing in your health and independence.

CONTACT US

SO: Centers for Disease Control & Prevention (CDC)

J Musculoskeletal Neuronal Interact 2023; 23(1): 36-42

J Phys Ther Sci 2023; 35: 384-388

Front Public Health. 2023 Sep 1;11:1236050

BMJ Volume 6, Issue 9100749, September 2025

BMC Musculoskelet Disord. 2022 Sep 5;23:844