Falling can be an unsettling, upsetting and, for some, scary symptom of Parkinson’s. However, it shouldn’t prevent you from going out and enjoying life. There are many different ways you can help prevent or reduce the risk of falls yourself, and we’ve compiled these fall prevention tips to help.
Here are some fall prevention strategies and tips to keep you moving with confidence. Physiotherapist (and President of Parkinson’s Europe) Josefa Domingos – who has spent decades specialising in physiotherapy for Parkinson’s – has approved the following fall prevention tips for people with Parkinson’s.
Fall prevention tips for people with Parkinson’s
Keep active
The benefits of keeping fit, both physically and mentally, are huge. Try to exercise at least three times per week to keep your muscles strong, and to maintain good balance and physical capability.
Balance training, strengthening exercises and mobility exercises will minimise the likelihood of falling – so consider signing up for Tai Chi, dance, yoga or Pilates classes. A Parkinson’s-trained physiotherapist can tailor balance and strength exercises.
Remember to pay attention to your medication
It’s important that you take all your Parkinson’s medications as prescribed, so that symptoms like poor gait or freezing (feeling the feet glued to the floor) are well controlled.
See tips to help with freezing when you have Parkinson’s
However, it’s also important to be aware of any side effects – some Parkinson’s medications may, unintentionally, lower blood pressure, leading to dizziness and increased risk of falling.
Additionally, certain medication for Parkinson’s can be related to dyskinesias (uncontrolled, involuntary muscle movements), which again can increase the chance of falls. Be sure to speak to your doctor about any side effects you may be experiencing, so they can make adjustments to your treatment.
Slow down
Resist the urge to rush; instead, take time with your movements. When the phone or doorbell rings, take your time to answer it at a steady pace. If you need to visit the bathroom in the middle of the night, sit for a few seconds and firmly plant your feet on the floor before standing up. When walking, if you need to turn or change direction, do it slowly; rather than pivot on the spot, walk in a wide semicircle.
Walking well
Focusing on your walking can help minimise the risk of falls. A physiotherapist will be able to advise on any specific problems you may have. These are general tips which you may find helpful:
- Concentrate on each step and minimise any distraction if it slows you down. You may need to ask those with you not to talk to you whilst walking
- If you find doing two things at once interferes with your walking, such as carrying something or talking on a mobile phone as you walk, consider reducing the number of tasks you perform.
- Forcefully swinging your arms when walking will help with balance, speed and mobility in your torso
- Consciously lift your feet – don’t let them drag or shuffle. With each step put your foot back on the ground from heel to toe
- Try to walk with your feet slightly wider apart and with longer strides, to help with your centre of gravity
- If you feel unbalanced, an assistive device such as a walker or cane (properly fitted) can provide extra stability.
- Use cues to focus your concentration and keep feet moving at a steady, even pace if you are shuffling, or find your feet are freezing on the spot:
- Visual cues: Tape across a threshold can help you focus when stepping through a doorway. Even patterned carpets and the cracks between tiles or paving stones can act as visual cues, focusing your attention on step size as you walk.
- Rhythmical cues: Get into an even rhythm when walking; counting in your head with each step can help. A steady beat from a metronome or suitable music can also help – just make sure the rhythm is at a comfortable pace, prompting you to lift your feet and step to the beat.
- Attentional strategies: It may be helpful to rehearse certain movements in your mind and focus on the sequence. For example, concentrating on putting your heel down firmly on the ground as your foot makes contact will help you to step evenly.
Choose suitable footwear
Something as simple as choosing the right kind of shoes can make all the difference in preventing falls. Avoid unsupportive, floppy shoes like flip flops or soft slippers, and choose supportive shoes with low heels or flat soles instead. A physiotherapist, occupational therapist or podiatrist will be able to suggest suitable footwear.
Do a home check
There are easy ways to fall-proof your home as much as possible. Minimise clutter around the home, so there are fewer obstacles to negotiate when moving around. Make sure loose rugs are securely anchored, or avoid them altogether, and check that all loose wires are safely tucked away, for example behind furniture close to walls.
Check that there is good lighting throughout your home and a light switch within easy reach of your bed, in case you need to get up in the night. It may be useful to fit a rail on both sides of the stairs, as well as grab bars and non-slip mats in the bathroom for added safety.
Acknowledgement
We would also like to thank Prof Jorik Nonnekes (Radboud University Nijmegen Medical Centre, The Netherlands) for his help in reviewing this information.
Our thanks to Parkinson’s UK for permission to use the following source(s) in compiling this information: Falls & dizziness in Parkinson’s.
Find out more about walking, gait and Parkinson’s
