fear of falling

For the last few years I`ve dreaded falling, not only because it hurts, but because once down I can`t get up unaided, and at my considerable weight it`s embarrassing, to say the least. I now have an added reason to fear falling, the fact that I had a total knee replacement last September, and dread breaking the new knee and having to go through it all again. Consequently, I tend these days to walk with my eyes cast downwards, thereby hoping to spot uneven pavements and slabs that jut upwards, especially in our town market place, where a really nice, smooth brick surface, that hadn`t been down long, and was lovely to walk on, has been replaced with COBBLES!

joolz
This booklet was written by Professor Dawn Skelton who has specialised in healthy ageing and falls prevention.
If you google falls prevention + her name, lots more in depth Infirmation will come up.

Admitting to problems is sometimes a blow to our pride, but is the first step to getting some help with solving them.
Just remembered the intriguing research that shows older people with a good level of vitamin d in their bodies are less prone to falls. Cochrane review concluded that:
Taking vitamin D supplements does not appear to reduce falls in most community-dwelling older people, but may do so in those who have lower vitamin D levels in the blood before treatment. - See more at: summaries.cochrane.org/CD007146/interventions-for-preventing-falls-in-older-people-living-in-the-community#sthash.olBo1yPZ.dpuf
The research was done in older people living in "communities" - sheltered housing etc . Not overwhelming evidence but nevertheless interesting.
You could ask your GP for a blood test to see if you are deficient and if so they would prescribe a strong dose to get your levels boosted up.
Good luck.

Thank you all for your wonderful replies. There are some really good suggestions. It’s good to know I’m not alone.
I think part of the issue is that admitting to problems feels like giving in to the aging process.
But I will bear your comments in mind. Thanks again

I used a hiking pole all the way round Kew Gardens last week because I have osteoporosis in my left femur and am fearful of falling. A stick at least gives me confidence.

I really LOVE my carbon fibre crutches. They cost about €400 but are wort every ?centime of it. My shoulders don't ache as much as they did as when using the so called lightweight English crutches

Using a stick is the most sensible thing to do - I do agree. I can manage round the house, but outside I always use a stick - partly because my foot gets worse the further I go and I cannot manage steps that I might encounter. But the main reason is that my balance is not great and just having information through the stick helps - even if you do not put your weight on it. It really does help you to prevent falls and is worth doing, even though you may not feel you are ready to go with this. I have a brilliant stick from Flexi-foot which has a flexible sprung foot which is safe on uneven ground or going up or downhill. It really does make me feel safer; although best of all, as I said, is a pushchair - I think I ought to get a baby-sized doll to push around when the GC are not here.

I've had a few falls recently and I don't think it does any harm to be extra cautious.
Others have given good advice, and I would add always wear comfortable and supportive shoes.
I would always avoid ice, and carrying young children up and down stairs.
My last fall was on slippery mud, in the chicken run, so now I use a stick when it's wet.

Find it's usually better in the Med!
(So why am I cruising to St Petersburg in June?)

Does anyone else find that stiffness in joints varies if they travel to different parts of UK or even to another country? I live in the driest part of England which I think suits my arthritis.

We've just spend five days in Normandy and although I could walk quite well I was in quite a bit of a pain and my feet swelled alarmingly on the last day. As soon as we returned home the swelling went down and the pain subsided.

I use two crutches always outside and inside as well sometimes. I had the left (worst) ankle fused a few years ago and it's been much worse since! £7500 not well spent!

If I could stand without being in severe pain I'd contemplate doing some exercises, the problem is that the worst pain is in my ankles which hurt even at rest. Sometimes it's so bad that I hold on rather than make the trip to the toilet. Luckily I have strong control

Re walking on ice. My gran always said to do this with bent knees and I find this really works.

Good advice from Jess. Many people work hard to keep fit but forget to work on their balance. Do practice Yoga balance poses.

Also try to become aware of the surfaces under to your feet and around you. I fell over my dog yesterday. My own fault as I know he has a habit of following me around. Luckily I still bounce but I do have osteoporosis so I must be more AWARE myself.

Very useful advice Jess

My DS lives in Canada and, although I try to visit twice a year, I will no longer go in the winter as one visit to them last year I was quite unnerved with the ice. I didn't fall but was very conscious that if I did, then it would hurt and I might be injured. Our self preservation instinct gets stronger as we get older I think.

Some practical suggestions:
Get a stick (or a walking pole) to build your confidence out doors
Work on improving your balance - stand on one leg. Do it next to a kitchen surface until your confidence builds.There are lots of yoga balance positions but they are all, basically, standing on one leg and trying to stay balanced and relaxed. Aim to put your foot down before you start to wobble.
Get some ankle weights and do exercises at home that strengthen your leg muscles.
Ask your GP about CBT to get you out of this cycle of fear and worry.

That'll not help her with keeping her balance

If so, she needs to watch out for the boom! It hurts when it catches you on the Knut!

Oh - there's plenty of wind on this hill!!

Maybe she is jibbing not tacking, Galen

You usually only tack when sailing head to wind?

You are scared of falling because you keep doing it! - sounds reasonable to me. Have you spoken to your doc about this and looked into whether there is a problem with your balance? There is physio available to help with balance problems and (depending on the cause) drugs too. Might be worth a word with her/him.

I think we all feel a bit frightened that our physical limitations might endanger our GC and try to find ways around it. We have DGD (14 months) once a week. When she was smaller we had to lift her a bit but always made sure that this was for the shortest time possible and that 2 of us were there. If it entailed steps, we passed her from one to the other up the steps rather than carry her. Now she is toddling we have various strategies in action. We never ever take her upstairs - we look after her downstairs and when she needs a sleep she does not go in the cot upstairs, but in her pushchair, which I either take her for a walk in till she drops off, or wheel about indoors. If she wants me to lift her up, she has quickly learned that I give her my hand and walk her to the nearest chair, where I sit down, and pull her onto my lap from there. We keep her on reins in the garden (because there are bits she can fall down and neither of us could get to her quickly enough if she shot off in that direction) and follow her about - it is a bit tiring, but better safe than sorry. When I walk downhill (our dirve and lane are very steep) I always "tack" down in a zigzag, so that if I slipped she would not head off down the lane. You are less likely to slip over whilst pushing the pram, so do not wry to much a bout this - I always say that I need a baby with me every day, as the pushchair is much better than my stick! We have told my DD about these strategies, so that she can feel reassured. And sticking to them gives us confidence too.

Having had a lot of falls including having to to to A&E for stitches. I won't walk outside without crutches.
I can't get up without help, so I have an alarm pendant.
I wouldn't dare to try to carry either of my DGD s
Toddler understands (almost three) Graggy is wobbly!
Tiddler hardly knows me as darling daughter is a Velcro mum.

I have just returned from a holiday where three generations walked long distances every day. I was the one NOT admiring the view but keeping my eyes firmly on my feet.

It's a bugger but we all have to deal with it so don't let it get to you. It's better to be aware of the possibility you might trip up and be extra careful so you don't.

Have you considered joining a local authority walking group, so you will walk with other people? The nurse at your surgery should be able to give you information on them. Then you might get some confidence back.