A fall can happen in seconds. The consequences, however, can last much longer. For someone living with osteoporosis or reduced bone strength, what might seem like a relatively minor fall can result in a fracture, loss of mobility, time away from normal activities and, in some cases, a significant loss of independence. That is why NOFSA’s September focus on falls risk and prevention is so important.
Falls are not simply an inevitable part of getting older. Many of the factors that contribute to falls can be identified and addressed, and relatively small changes to our health, habits and surroundings can make everyday movement safer. The World Health Organization recognises falls as a major global public-health concern, with older adults facing the greatest risk of serious injury. World Health Organization
Falls and Osteoporosis: Why the Combination Matters
Osteoporosis causes bones to become weaker and more susceptible to fracture. Often, there are no obvious symptoms until a fracture occurs. A person may therefore be living with osteoporosis without realising it — until a fall results in a broken wrist, hip, shoulder or another fragility fracture.
The International Osteoporosis Foundation highlights that falls in people with osteoporosis frequently result in fractures and that reducing falls risk can help preserve mobility, independence and quality of life. International Osteoporosis Foundation
This is why bone health and falls prevention need to be considered together. We want strong bones — but we also want to reduce the chance of those bones being subjected to the impact of a fall.
Why Do We Fall?
There is rarely just one reason. Sometimes the problem is obvious: a loose rug, a slippery bathroom floor or an object left in a walkway. At other times, the risk comes from factors that are less visible. Muscle weakness, reduced balance, poor vision, dizziness, inappropriate footwear and certain medications can all contribute. The more risk factors someone has, the greater their likelihood of falling. Ageing itself does not mean that falling is inevitable. Instead, it means that we should become more aware of the factors that could affect stability and take action where possible.
Start With Your Home
We spend a large part of our lives at home, which makes it one of the most important places to address falls risk. Walk through your home as though you were seeing it for the first time.
- Could you move from your bedroom to the bathroom safely at night?
- Are stairs well lit?
- Is there anything that could catch your foot?
- Is the bathroom slippery?
- Do you have something secure to hold onto where necessary?
A few practical checks can include:
- Secure or remove loose rugs and clear clutter from walking areas.
- Make sure stairs, passages and bathrooms are well lit.
- Install appropriate handrails or grab bars where needed.
- Keep electrical cords and other objects away from walkways.
- Wear supportive shoes with non-slip soles.
- Make commonly used items easy to reach so that climbing or stretching unnecessarily can be avoided.
- Pay particular attention to bathrooms, stairs and the route between the bedroom and bathroom at night.
These seemingly small adjustments can form an important part of protecting someone with fragile bones. International Osteoporosis Foundation
Strong Muscles Help Protect Strong Bones
Falls prevention is not only about removing hazards. Our bodies also need to be prepared for everyday movement. Muscle strength, balance, posture and coordination all play a role in helping us remain steady on our feet. Exercise can support these abilities while also contributing to better bone health.
The International Osteoporosis Foundation recommends suitable weight-bearing and muscle-strengthening exercise together with activities that improve balance. Importantly, exercise should be appropriate for the individual’s age, health, mobility and fracture risk. International Osteoporosis Foundation
For some people, this may mean walking and structured resistance exercise. For others, particularly after a fracture or where balance is already affected, guidance from a physiotherapist or other appropriately qualified healthcare professional may be useful.
The objective is not to exercise recklessly. It is to build the strength and confidence required to move safely.
Don’t Overlook Vision, Footwear and Medication
Sometimes the solution to reducing falls risk starts with asking a few simple questions.
- Can you see changes in floor level clearly?
- Have you recently become dizzy when standing?
- Do your shoes provide enough support?
- Have you started a new medication?
- Do you feel sleepy or unsteady after taking certain medicines?
- Some prescription and over-the-counter medicines may contribute to dizziness, drowsiness or balance problems.
- Vision problems and poor footwear can also increase risk.
If you have experienced a fall, feel unsteady or have noticed new dizziness, speak to your healthcare provider rather than simply accepting it as part of ageing. A medication review, vision assessment or other health evaluation may identify a factor that can be addressed.
Had a Fall? Tell Someone
One of the biggest mistakes we can make is dismissing a fall because there was no obvious injury. A fall — or repeated near falls — can be an important warning sign.
Tell your doctor or healthcare professional if you have fallen, if you feel unsteady when standing or walking, or if you have become afraid of falling. Falls risk can often be reduced once the underlying factors are identified
For someone with additional osteoporosis risk factors, a fall may also be an opportunity to discuss bone health. Ask whether you should have an osteoporosis risk assessment and whether a DXA scan or further evaluation may be appropriate. Preventing the next fracture often starts by recognising the risk before it happens.
After a Fall, Confidence Can Fall Too
The physical effects of a fall are only part of the story. A frightening fall can make someone hesitant to walk, use stairs, go shopping or participate in activities they previously enjoyed.
The understandable response may be: “If I move less, I’m less likely to fall.”
Unfortunately, this can sometimes create the opposite problem. Less movement can contribute to reduced muscle strength, poorer balance and decreasing confidence. Social activities may also be avoided, affecting independence and quality of life. The goal after a fall should therefore not necessarily be to stop moving.
The goal is to move safely, with appropriate support. Gradually rebuilding strength, balance and confidence can be an important part of recovery.
Bone Health Is Part of Falls Prevention
Preventing falls is vital — but so is ensuring that your bones are as well supported as possible if a fall does occur. Bone-health protection includes adequate calcium and protein, sufficient vitamin D, appropriate physical activity, understanding your osteoporosis risk and obtaining diagnosis and treatment when necessary. International Osteoporosis Foundation
If you have already sustained a fragility fracture, do not assume that it was simply “bad luck”. A previous fracture can be an important signal that further assessment is needed. Speak to your healthcare provider about your bone health and what can be done to reduce your future fracture risk.
Protect More Than Your Bones
Falls prevention is ultimately about much more than avoiding an injury. It is about protecting the ability to walk to the shops, play with grandchildren, attend social activities, travel, work in the garden, live independently and continue doing the things that give life meaning.
At NOFSA, we want South Africans to think about falls prevention before the fall happens.
- Look at your surroundings.
- Pay attention to changes in balance.
- Keep moving safely.
- Ask questions about your medication and vision.
- Know your osteoporosis risk.
- And if you have already fallen, don’t ignore it.
A few proactive steps today may help protect not only your bones, but also your confidence, mobility, and independence for the years ahead.
Falls prevention is bone protection. 💜🦴
