We All Fall Down

While playing Ring Around the Rosie with my twin 4-year-old grandchildren, I watched them throw themselves to the floor with unfettered glee. As for me? Not so fast.

Hi readers! I hope your new year is starting off on the right foot.

Since your feet and your heart are connected (yes, they really are!), please share that knowledge by clicking the heart above.

Speaking of feet, did you know that there are 26 bones in each foot? And that an an unexplained foot fracture may be the first sign of osteoporosis?

While we’re on the subject, how about this one: if you have foot pain, the odds are higher that you will suffer a fall.

Now, don’t walk away (pun intended, sorry.) Settle in for some important information about falls. It's a fast read, I promise…and might save you from a lot of accidental tumbles, (which can result in fractures, brain injuries, fear of falling, social isolation, inactivity, reduced mobility and more.)

Remember when you were a kid, and you fell down? Chances are good that you popped right back up, without hesitation or harm.

But falling takes on a whole different meaning for adults.

In the past few months, I’ve heard about many friends and acquaintances who have fallen and suffered significant injuries.

At yoga yesterday, I asked after woman who is a regular. I hadn’t seen her in a few weeks and had a suspicion something might be wrong.

Turns out I was right: She fell and broke her neck.

Another woman I know fell while getting out of her bathtub, and broke her wrist.

Someone else I know, while stepping out of her car, broke her foot when it got stuck and her body propelled her forward. (A word to the wise: Before stepping out of your car, pause, and balance yourself.)

These are the lucky ones.

I know, I know. How could I write “lucky?”

Well, because they didn’t end up in the hospital, or in surgery, or worse, in a wheelchair.

But still.

It could have been - and is, in many cases - way, way worse.

That’s why I’m writing this; to remind us all to be aware. And also, because a loyal reader (thanks, Bobbie!) sent me this message, reminding me just how serious falling can be:

“I personally watched two parents die from a fall, and this has made me very mindful of my surrounding space.”

Here are some really crucial things to keep in mind.

You can fall UP the stairs, as well as DOWN!

Maybe you do this by tripping on your way up and being propelled forward, resulting in a chaotic, upward-moving fall that’s hard to stop. Or you might trip over a too-long pants hem. (This happened to me on the beach, and I was lucky enough to fall forward onto soft sand and not get hurt.)

When walking outdoors, always look ahead and be aware of what’s underfoot.

Nature can be hazardous: tree roots pushing up from the sidewalk, scattered rocks and potholes, uneven surfaces abound. Curbs can appear higher/lower than we perceive. Walk mindfully.

It’s not just foot pain, but foot conditions that can do it.

Corns, calluses, bunions, ingrown or thick nails can all contribute to your risk of falling.

Walking down the stairs? Pay attention.

Handrails are there for a good reason. And if you’re carrying things in your hands, make sure one hand is free to grab the handrail. (I’ve been guilty of carrying a big load - in both hands - while walking both up and down the stairs. Not a good idea.) If you must carry many things, do so in a large bag with a handle, so you’re able to see in front of you.

Also, it’s not uncommon to think you’re on the last step, when you’re not…and fall.

Pay attention to your home.

Throw rugs. Dog toys. Stray shoes or magazines. Slippery floors. All these things can easily throw off your balance - especially at night. Which is my way of reminding everyone: If you get up in the middle of the night to use the bathroom or make another journey in the house, always have a flashlight with you, or set up the rooms with auto-on nightlights. Better yet, check for a clear path before you go to sleep. (I have a habit of putting my extra pillow on the floor next to my bed. Not a good habit and one I am breaking, pronto.)

P.S. It’s not just your home you need to pay attention to. A few years ago, I slipped and fell on a marble bathroom floor at a resort, and broke my wrist. Had I taken notice ahead of time that the beautiful shiny floor was also a fall risk, I might have avoided the situation!

Don’t walk while looking at your cellphone.

I’m sometimes tempted to do this - but I stop myself, because, frankly, it makes me dizzy. But soooo many people walk-and-look, even on the busy streets on New York City. So many times said person has bumped straight into me while their eyes are not where they should be. The term “digital distraction” refers to pedestrians using electronic devices while walking on the street. One study says this: “Pedestrians are subject to minor traumatic injuries, caused, for example, by collisions with other pedestrians, and to more serious situations, where people may not recognize street obstacles, twist their feet, fall down, and even get hit by cars or motorcycles.”

Learn how to fall.

I know, I know. A fall hits you by surprise, so how can you prepare for it? You can try by remembering some things; the most important among them not panicking and staying loose. (I think that’s what helped me one time when I was hiking with a friend and tripped over a loose branch.) Here are some other pointers.

And lastly, boost your balance. Stand on one foot, then the other, while brushing your teeth or doing some other stationary task. Practice heel-to-toe walking Strengthen your core. Do squats while watching tv to build stability. Yoga and Tai Chi are also good for building balance.

Thanks for reading, and stay safe and upright!

When you’re young, falling is easy and fun. For us? Not so much.

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The information provided on the site is for educational purposes only, and does not substitute for professional medical advice, diagnosis or treatment.