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Although most people want to avoid them, falls are statistically quite common — especially with small children, adolescents and older adults.

• Falls are the of nonfatal injury for kids ages 0 to 14.
• (aged 65 and older) experiences a fall each year in the United States.
• For older adults, falling once doubles the chance of falling again.

The good news is that many falls are preventable. By understanding your specific risk factors and following simple steps, you can reduce the likelihood of tumbles. Here are tips from Donna Zielke, PT, MPT, CFPS, a physical therapist and program lead clinician at Northwestern Medicine Marianjoy Rehabilitation Hospital.

Infants and Toddlers

Little ones are interested in exploring the world, but their curiosity can lead to unsafe adventures. In addition to close supervision, here are other ways to prevent falls:

Home Safety

• Clear pathways. Keep floors free of clutter, such as toys, and promptly clean up any spills.
• Secure rugs. Use non-slip mats under rugs or secure them with double-sided tape.
• Keep stairways safe. Install sturdy handrails on both sides of stairs and use safety gates at the top and bottom.
• Secure windows. Install window guards or stops so that windows only open a few inches, preventing a child from falling out. Don’t rely on screens to prevent falls. They aren’t strong enough to hold a child’s weight.
• Keep furniture away from windows and balconies. Children can climb onto furniture to reach windows or railings, increasing the risk of a fall.
• Never leave babies alone on any furniture. This includes changing tables, beds, couches, tables and cribs with the guardrails down.

Playground Safety

• Ensure surfaces are impact-absorbing. According to the National Safety Council, should be made of safety-tested rubber or rubber-like materials or contain at least one foot of wood chips, mulch, sand or pea gravel.
• Teach children to use equipment properly. Remind them to hold tight to swings and climbing structures, avoid pushing and stay clear of moving equipment.

Pre-Teens and Teens

Even though they may be more coordinated than infants and toddlers, pre-teens and teens are still prone to falling. Adolescents between the ages of 10 and 19 are most likely to fall during sports and physical activities like skiing, skateboarding, rollerblading, gymnastics and soccer.  

Falls are also a of traumatic brain injuries. Make sure to look for signs of a concussion after a fall.

Since teens may be more , encourage them to follow these safety precautions:

• Wear protective gear. Use appropriate protective gear, like helmets and pads, for all sports and activities. Make sure the gear fits properly and is in good condition.
• Wear proper footwear. Choose well-fitting, supportive and activity-appropriate shoes to provide a stable foundation. “Encourage teens to keep their shoes tied,” says Zielke. “Check footwear periodically and replace when worn.”
• Reduce distractions. Be aware of your surroundings, especially when walking or running, and avoid distractions like smartphones. When wearing headphones, keep the music or game volume turned down to avoid surprises and stumbles.

Pre-teens and teens are more likely to adopt safe behaviors if they see you doing the same. Leading by example is important.

Adults

In your middle years, subtle changes in balance, flexibility and muscle strength can start to happen, increasing the likelihood of falling. Tips for fall prevention in this stage include:

• Prioritize exercise. Incorporate yoga, tai chi or simple balance exercises like standing on one leg in your exercise routine.
• Be mindful of your surroundings. Notice and take your time navigating uneven surfaces like sidewalks, curbs and broken tiles, as well as wet and icy conditions. Wear shoes with good traction.
• Do home safety checks. Periodically walk around your house to make sure:
• Lightbulbs work and lighting is adequate in every room
• Flashlights are easily accessible for power outages
• Clutter and loose rugs are removed
• Avoid or limit alcohol consumption. Alcohol .
• Take an online fall risk test. This simple from the CDC Foundation and National Council on Aging is a good baseline test that you can share with your physician.

Older Adults

Falls can pose a threat to independence at any age, particularly for older adults. “Unfortunately, I see many older adults who have one fall or a series of falls, and it starts this fear of falling even if they weren’t hurt,” explains Zielke. “When this happens, they start to restrict their physical and social activity because they don't want to fall again. As a result, they increase the risk for additional falls because they aren’t moving regularly. It becomes a harmful cycle.”

The following tips can help older adults and caregivers minimize risk — and worry.

• Review medications. Talk to a physician or pharmacist about the effects of medications regularly, including over-the-counter medications and supplements. Some medications or combinations can increase the risk of dizziness or drowsiness.
• Get vision checked. Schedule an annual eye exam to check vision and make sure prescriptions for eyeglasses and contact lenses are up to date. Poor vision can make it difficult to see obstacles and uneven surfaces. If you or your loved one have eye problems like cataracts or glaucoma, follow an eye specialist’s recommendations for treatment.
• Get hearing checked. Hearing loss can also affect balance. By the age of 65, it’s a good idea to have a baseline hearing test if it hasn’t already been done during an annual physical exam. Use hearing aids if recommended.
• Stay physically active. Talk with a physician about an exercise program to improve strength, coordination and flexibility.
• Wear sensible shoes. Wear shoes that fit well, have good support and have non-skid soles. Avoid high heels, flip-flops and loose slippers. Even indoors, wearing supportive shoes can provide better stability.
• Wear an alarm device. A wearable medical alert system will provide emergency help if you or your loved one fall or have a different kind of emergency.
• Use walking aids. Your care team may recommend a cane or walker to stay steady on the feet.
• Remove risks from the home. The following room-by-room checklist highlights possible fall hazards inside a home.  
  
  

  Bathroom

  • Add nightlights to help light the path from the bedroom to the bathroom.  
  • Install grab bars inside the shower or bathtub that can support your weight.
  • Add a seat in the shower to cleanse without getting tired or risk falling because of dizziness.
  • Install non-skid strips in the bath and shower.
  • Use non-slip mats next to the bath and shower.
  • Wipe up water right away to prevent slipping.
  • Attach a shelf or shower caddy to the side of the bathtub or shower wall to keep supplies close by and easy to reach.
  • Use a raised toilet seat and install handrails near the toilet.

  Bedroom

  • Move the lamp closer to the bed so it is within reach or attach a light to the headboard to reduce the chances of falling out of bed.
  • Keep your smartphone and glasses within easy reach of the bed.
  • Remove any loose floor mats or rugs.
  • Remove clutter from walkways, including electrical cords.

  Kitchen

  • Remove any loose floor mats.
  • Rearrange cupboards and drawers to keep frequently used items in waist-high spaces.
  • Do not use a chair as a step stool.
  • Keep the floor clean and dry. 
  • Sweep often and wipe up spills right away.

    Living Areas

  • Remove loose throw rugs.
  • Use higher seats with higher armrests to make it easier to get in and out of a sitting position.
  • Rearrange furniture so there are clear, straight paths for walking through rooms.

  Stairs

  • Fix any loose or broken steps.
  • Remove or reattach any loose or torn carpet.
  • Repair loose handrails. For safety, handrails should be installed on both sides of the stairs for the full length of the stairway.
  • Keep items and clutter off stairs.

When to Seek Medical Help

Contact your physician if you or your loved one have any of the following symptoms:

• Dizziness
• Frequent loss of balance
• Numbness in the legs or feet
• Memory decline

If you fall and are in pain or suspect a serious injury, don’t try to get up. Call for help or dial 911. If you can get up safely, roll onto your side, then push yourself up to a crawling position. Crawl to a sturdy piece of furniture and pull yourself up slowly.

Tell your physician if you have fallen in the past, even if you didn’t have an injury. This can help identify underlying issues and prevent future falls. Preventing falls is an ongoing effort, but by taking these steps, you can reduce your risk and maintain your independence.