Falls Prevention: How Can we be safer?

Why are falls such a big problem?

Falls are one of the leading causes of injury across the world, particularly among older adults. While a fall might seem like a minor accident, it can lead to serious consequences such as fractures, head injuries, loss of independence, and a decline in overall wellbeing. Emotionally, a fall can reduce confidence and create a fear of falling again. This fear sometimes causes individuals to reduce their activity levels, which can lead to muscle weakness, poorer balance, and an increased risk of future falls.

Preventing the first fall, or preventing repeat falls, is therefore a key part of maintaining health and independence. The encouraging news is that many falls are preventable. By understanding the causes of falls and taking practical steps to reduce risks, individuals, families, and healthcare providers can work together to create safer environments and support healthier ageing.

Common causes of falls?

Falls rarely happen because of a single factor. Instead, they often occur due to a combination of health conditions, environmental hazards, and lifestyle factors.

• Poor balance and muscle weakness are among the most common causes. As people age, muscle strength and coordination may decrease if they are not regularly used - the old adage of “Use it or Lose it “ is very true

• Medication side effects can also increase fall risk. Some medications may cause dizziness, drowsiness, or low blood pressure.

• Vision problems can make it difficult to detect hazards such as steps, uneven flooring, or obstacles.

• Environmental hazards within the home, such as loose rugs, poor lighting, or cluttered walkways can create trip hazards.

• Footwear that lacks grip or support can also contribute to instability.

Understanding these risk factors is the first step in preventing falls.

Practical strategies to prevent falls.

Preventing falls involves a combination of improving physical health, making environments safer, and increasing awareness of potential risks.

• Stay Active and Build Strength
  Regular physical activity helps maintain muscle strength, flexibility, and balance. Exercises that focus on balance and strength - such as walking, yoga, or balance programmes—can significantly reduce the risk of falls. At ThamesPhysio Victoria can plan a programme of exercises for you to complete at home, to address any challenges that you may have

• Review Medications
  Healthcare professionals can review medications to identify any that may contribute to dizziness or balance problems. Adjusting dosage or switching medications may help reduce fall risk.

• Check Vision and Hearing
  Regular eye tests ensure that vision problems are corrected early. Good vision helps people navigate their environment safely.

• Improve Home Safety
  Simple changes in the home can make a significant difference. These may include:

  • Removing loose rugs and clutter from walkways

  • Installing grab rails in bathrooms and stairways

  • Improving lighting, especially in hallways and staircases

  • Using non-slip mats in bathrooms and kitchens

• Wear Safe Footwear
  Shoes with good grip, a supportive sole, and a secure fit can improve stability when walking. Slippers can be very dangerous so it is very important to ensure slippers are well fitted.

• Use Mobility Aids When Needed
  Walking sticks, frames, or other mobility aids can provide additional support and help individuals move safely. Victoria at ThamesPhysio can guide you on whether these types of aids are appropriate.

In Conclusion.

Preventing falls is not just about avoiding injury; it is about supporting independence and confidence in daily life. When people feel safe moving around their home and community, they are more likely to remain active, socially engaged, and physically healthy.

Falls are common but not inevitable. Through awareness, regular physical activity, safe home environments, and professional support, many falls can be prevented. By taking proactive steps today, individuals can maintain mobility, independence, and quality of life for years to come. Falls prevention is ultimately about empowering people to live safely and confidently because staying on your feet means staying active, independent, and able to enjoy life.

For further information on how ThamesPhysio can help with falls prevention or recovery from a fall call Victoria on 07813179825.

What is Facet Joint Dysfunction?

Facet joint dysfunction is a condition where the small non-load bearing joints in the spine—called facet joints—become irritated, inflamed, or damaged, leading to pain and limited mobility.

What are facet joints?

Facet joints are pairs of small joints located at the side of each vertebra. They help guide and limit the spine’s movements (like twisting and bending) and provide stability.

What happens in dysfunction?

In facet joint dysfunction, these joints:

• Lose their normal function due to wear-and-tear (degeneration), trauma, or inflammation.

• May cause pain, particularly during certain movements.

• Can become arthritic (facet joint osteoarthritis) or develop capsular irritation (inflammation of the joint lining).

Common causes:

• Degenerative changes

• Injury or whiplash

• Poor posture or repetitive stress

• Muscular weakness or tightness

Symptoms:

• Localized back or neck pain

• Pain that worsens with loading of the facet this is usually with extension (bending back) +/- rotation or side bend.

• Stiffness or reduced mobility

• Referred pain - which is pain that extends away from the spine.

• Tenderness over the affected joints

• Muscle spasm and guarding

Diagnosis:

• Subjection and Objective examination - this is usually quite straightforward and will form the basis for treatment

• Imaging (MRI, CT scan, or X-rays) - this is usually not required.

• Diagnostic injection to confirm the facet joint as the pain source - this is only in extreme cases and not usually required.

Treatment options:

• Physiotherapy - this may include manual treatment (massage and joint mobilisation), acupuncture and exercise

• Anti-inflammatory medications

• Advice for activity modification, sleep posture and work posture correction.

• Facet joint injections (corticosteroids or anesthetics) rarely needed.

• Radiofrequency ablation (RFA): a procedure to disrupt pain signals - rarely needed.

• Surgery - This is very rare and only considered if all conservative methods fail.

If you are suffering with pain in the spine a full assessment with Victoria at ThamesPhysio can identify if the Facet Joints may be the cause of your pain. Following the assessment a plan for treatment can be made and started.

Back Pain

Back pain is the most common complaint that presents to us at ThamesPhysio. 80% of the population will experience back pain at some point in their lives and usually it just goes away by itself but sometimes there is a need to interveneP

How to relieve back pain

The following tips may help reduce your back pain and speed up your recovery:

• Remain active - inactivity and a sedentary lifestyle is the number 1 cause of low back pain. Rest for long periods usually aggravates the problem.

• Try hot or cold pads - heat generally helps with muscular tightness and spasm whilst cold can help with inflammation.

• Try simple over the counter analgesia - but do check with the pharmacist.

• Try to stay positive as back pain does usually resolves naturally.

When to Get help?

If the symptoms do not settle or are:

• Interfering with normal daily living.

• Increasing in intensity or frequency

• Causing you distress and struggling to cope.

It is prudent to see a physiotherapist for an assessment to determine the cause of the problem and work with you to make a plan to address the problem.

However, there are some symptoms that warrant immediate attention by a medical professional as may indicate a more serious problem

• Difficulty passing water

• Numbness around the genitals or buttocks

• Loss of bladder or bowel control

• Chest pain

• Fever

• Unexplained weight loss

• Swelling or a deformity in your back

• The pain does not improve after resting or is worse at night

• The pains starts suddenly or after a serious accident, such as after a car accident or fall.

• The pain is so bad it is affecting your sleep

• The pain is made worse when sneezing, coughing or during a bowel movement

But it's a good idea to get help if:

• the pain does not start to improve within a few weeks

• the pain stops you doing your day-to-day activities

• the pain is very severe or gets worse over time

• you're worried about the pain or struggling to cope

Treatments for back pain at ThamesPhysio

The most important part of your treatment at ThamesPhysio will be a full subjective and Objective assessment to really understand not only what is happening with your back at the time of your pain but what has led to the symptoms.

The physiotherapist will then discuss the fundings and plan a treatment which may include.

• Manual treatment - including, mobilisation, massage myofascial release - this is to reduce the immediate symptoms and allow you to move more freely and more easily engage with the exercise programme

• Exercise therapy - this will be crucial to your recovery and also in the prevention of future episodes.

• Acupuncture - this is to support the manual treatment and alleviate inflammation.

• Advice to understand what went wrong and keep you well for the future.

In most cases patients do not need referral for imaging (X Rays, MRI, CT scans etc) but should that be necessary we can make any necessary referrals.

If you would like to discuss our spinal problems please do give Victoria a call on 07813179825

Working From Home?

Covid19 has seen much of the work force working form home. I am often asked :

“How do I sit to protect my spine?” or “What is good posture?”

The message that you should take home is no posture is great if it is maintained for long periods of time. The key to a healthy spine and body is GET UP AND MOVE . It does not matter how expensive your chair or desk is , our bodies are not designed to stay sat in one place for 8 hours. Our systems are designed to move every 20-30 minutes. Below you will find some tips to help you set up for good spinal health.

• Try to set up your workstation so that you can spend part of your day sitting and part of the day standing. However, you need to take care to stand well - ensure your weight is on both feet and don’t lean on one arm.

• Perhaps take telephone calls whilst walking around your house.

• Place a small towel in your low back - the lumbar spine to support the natural curve of the back.

• If using a lap top place the screen on a pile of books so the screen is at eye level and use a separate keyboard and mouse.

• Set an alarm to ensure you don’t sit for more than an hour

• Get some sleep- Our bodies heal at night when we are asleep. The inactivity of lockdown combined with the stress of the pandemic and extra screen use is playing havoc with sleep. Try to be “screen free” for an hour before bedtime and practice good sleep hygiene habits.

• Go out for a walk at lunchtime.

You could also include some Simple exercises whilst the desk.

Hamstring stretch.

Sit forwards in your chair and stretch one leg forward -pull the toes up to the ceiling and keeping the back straight lean forward at the hips feel a stretch in the back of the leg. Repeat in the other leg.

Pelvic Tilts.

Sit forwards in your chair: and tilt the pelvis aback and forth to release the low back.

YWTL stretch.

Stand up:

Take the rams up in the air to form a Y.

Draw the elbows down keep the arms back to form a W.

Take the arms out to the side and with the palms forwards take the arm back drawing the shoulder blades together to for the T.

Draw the elbows to the side with the elbows bent to 90 degrees. Rotate the forearms out to form an L.

Quadriceps and Hip Flexor stretch.

Stand up and bend the knee to bring the foot up the bottom. Keep the knees together and the hips tilted forwards.

Calf release

Put your hands against the wall engage your tummy muscles, keep the heels on the ground and lean into the wall and feel a stretch in the calves.

The above information is for your interest and information, if you have any specific concerns or aches and pains that you would like to get sorted out Victoria at ThamesPhysio would be very happy to address any individual needs.