Osteoporosis and Preventing Falls

Osteoporosis weakens the bones, making them more fragile and easier to break (fracture). Falls are a leading cause of fracture in people with osteoporosis. These fractures can affect any bone in the body, but fractures most often occur in the hip, wrist and spine. The good news is that falls can often be prevented by following these indoor and outdoor safety tips.

What are some indoor safety tips?

• Make sure all areas are well lit, especially near stairs. Light switches should be located at doorways.
• Keep floors free from clutter.
• Keep floor surfaces smooth, but not slippery. When outside of home, be aware of highly polished or wet floor surfaces that may be slippery and dangerous.
• When entering rooms, be aware of steps. Wear supportive, low-heeled shoes, even at home. Avoid walking around in socks, stockings or slippers because they can be slippery.
• Make sure that all carpets or area rugs have skid-proof backing or are tacked to the floor, especially on stairs.
• Be sure that all stairwells are well lit and have handrails preferably on both sides.
• Use a rubber bath mat in the shower or tub.
• Install grab bars on bathroom walls beside tubs, showers and toilets.
• Keep a flashlight with fresh batteries beside your bed.
• Reorganize work areas and storage to minimize the need for stooping or excessive reaching. If you must use a step stool, use a sturdy one with a handrail and wide steps.
• Arrange with a family member or friend for daily contact. If you need a walker, cane or assistive device for increased stability, always use it.
• If you live alone, you may wish to contract with a monitoring company that will respond to your call 24 hours/day.

What are some outdoor safety tips?

• In bad weather, use a walker or cane for added stability.
• Wear shoes or boots with rubber soles for added traction.
• In winter, carry a small bag of coarse salt or kitty litter in your pocket or car. You can then sprinkle the salt or kitty litter on sidewalks or streets that are slippery.

What are some factors that contribute to falls?

• Illnesses and medicines that affect your circulation, sensation, balance or mobility can contribute to falls. If you have any of these symptoms, ask your healthcare provider if there is a relationship between your symptoms and the medicines you take. Never change or skip medicines without first talking with your healthcare provider.
• Hearing and vision changes can also contribute to falls. Sounds help to orient yourself and alert you of danger. Changes in depth perception or peripheral (side) vision can decrease how you judge the steepness of stairs or curbs and affect how you avoid objects in your path. Have regular eye exams and wear necessary prescription glasses or contacts.
• As you get older, your reaction time slows and regaining your balance following a sudden movement may be difficult. This can result in a fall. An active lifestyle maintains muscle tone and flexibility, improves body control and slows bone loss. Regular weight bearing and strengthening exercises can build and tone muscles in all age groups. Ask your healthcare provider what types of activities are best for you.  

This information has been approved by Richard Meehan, MD and Lynn Baumeister, R.N., M.S., N.P . (April 2006).