Hello, everyone. Welcome to the Daily Senior
Safety Advice Podcast. This podcast is all about
helping older adults and family caregivers stay
safe, independent, and confident at home. I'm
Esther Cain, a retired occupational therapist,
certified aging in place specialist, and a dementia
care specialist. If you'd like more helpful tips,
then be sure to visit our website at seniorsafetyadvice
.com. Today we're going to talk about something
that can feel scary but is very important. How
to recover after a fall. A few months ago I was
walking with a friend and I tripped over a sidewalk
and fell right smack down. I will tell you that
after that not only was my knee sore but I slowed
down a little bit when taking the walks because
I just was now scared of falling again. So that's
what this podcast is about, addressing some of
those issues. All right. So let's start with
something that I've seen many times over the
years. A fall can shake your confidence, as I
said, sometimes even more than your body. You
might feel sore. You certainly would probably
feel embarrassed. And sometimes you might even
feel afraid that it could happen again. And that
fear can quietly change how you move, how you
walk, and even how much you do each day. Now
here's something important to understand. Recovering
after a fall is not just about healing your body.
It's also about rebuilding your confidence. And
both really matter. So let's walk through this
together, step by step. Okay, first, let's talk
about what to do right after a fall. If you've
already fallen, or if this happens in the future,
the first thing to do is to pause, take a breath,
stay still for a moment, and check your body.
Ask yourself, do I feel pain anywhere? Did I
hit my head? Can I move my arms and legs? If
something feels wrong, especially your head,
your hip or your back, it's important to get
help right away. That's why I think it's so important
for everyone. no matter really what age, to always
carry some type of an alert device. It could
be an InvisAware product. It could be a smartwatch
product. It could be a cell phone, as long as
the cell phone doesn't go flying out of your
hand while you're falling. Anything at all that
you can use to call for help. Another thing I
always tell people is that even if you feel okay,
it's still a good idea to let your doctor know
about the fall because sometimes injuries don't
show up right away. Now, let's talk about the
next phase, the recovery phase, and this is where
people often rush. Another thing I've noticed
over the years is that many people try to bounce
back too quickly. They think, oh no, I'm fine.
I'll just get back to normal. But your body needs
time. Even a small fall can affect your balance,
your muscles, your confidence. So please give
yourself permission to slow down. Start with
a gentle movement. Short walks around the house,
simple stretching, standing up and sitting down
slowly and safely. These small movements help
your body regain strength and coordination. And
here's another thing that's very important. Avoid
staying in bed or sitting all day. Too much rest
can actually end up making you weaker. Okay,
now here's something that you might find interesting.
After a fall, many people start walking more
carefully. I know I did after my fall, which
sounds like a good thing, but sometimes they
become too cautious. They shuffle, they take
very small steps, they hold their breath, and
this could actually increase the risk of another
fall. So, focus on walking with purpose. Stand
tall, take steady steps, and use support if you
need it. Just be aware of the environment that
you're walking on. All of this might mean using
a cane, a walker, or holding onto sturdy surface,
or even using walking sticks. My sister recently
fell on a hike and her friends that she was walking
with got her some walking sticks. So now she
uses those every time she goes out on a walk.
There is no shame in using support. In fact,
it's one of the smartest things that you can
do. Now, let's talk about your home environment
because this is often where falls happen. After
a fall, it's a great time to look around your
home with fresh eyes. Ask yourself, what might
have caused this? Was it poor lighting? Was it
a loose rug? Did you trip over something? Was
it a slippery bathroom floor? And fixing even
one of those small hazards can make a big difference.
Better lighting, non -slip mats, grab bars in
the bathroom, clear walkways. If you have to
step over things to continue walking, then that
needs to be cleared away. These changes help
protect you moving forward and help you stay
independent longer in your home. Another thing
I always share with my patients is that confidence
comes from preparation. When your home feels
safer, you naturally end up feeling more at ease.
Alright, now let's talk about something that
doesn't really get discussed often enough. The
emotional side of falling. After a fall, it's
very common to feel anxious. It's very normal.
You might think, what if it happens again? What
if I can't get up next time? What if my injuries
are much worse? These thoughts are normal, but
they can also hold you back. So here's a gentle
approach that you can try. Acknowledge the fear,
but don't let it take over. In other words, start
small. Walk a short distance. Practice getting
up safely with support. Sit and stand with control.
Each small success builds your confidence again,
day after day. And over time, that fear begins
to fade. Another thing that I've seen many times
with my patients is that people who recover best
are the ones who stay connected. They talk to
family, they ask for help when needed, and they
don't try to do everything alone. Believe me,
that is not weakness. It's being smart, being
very smart. If you're a caregiver listening to
this, your role is also important here. Encourage,
but don't rush. Support, but don't take over
completely. Let your loved one rebuild their
independence step by step. Now, before we wrap
up, I want to share one more thought. Falling
or a fall is not a failure. It's actually information.
It's telling you that something needs attention.
Maybe it's your strength. Maybe you need to build
that up. Maybe it's your balance. Maybe you need
to work on your core balance. Maybe it's the
home environment. Maybe you need to have an assessment
done to make sure that the home environment is
as safe for you as possible. All of these are
something you can learn from to continue making
yourself as independent as possible for as long
as possible. But a fall also gives us a chance
to make things safer moving forward. And that
actually can lead to greater confidence than
before. So if you've experienced a fall, be patient
with yourself. Take it one step at a time and
know that recovery is not just possible, it's
something that you can actively build. I want
to thank you so much for being here with me today.
If you'd like more tips and resources to help
you or your loved ones stay safe at home, please
visit SeniorSafetyAdvice .com. And if you're
looking for professionals who specialize in aging
in place, you can find help at aginginplacedirectory
.com. If you found this particular podcast helpful,
please consider subscribing to the podcast or
the YouTube channel. And of course, share it
with your loved ones who you think might find
it useful. So until next time, this is Esther
wishing you safety, confidence, and peace at
home.