Guildford and Waverley Falls Prevention Guide - Surrey ...
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Guildford and Waverley Falls Prevention Guide This guide will provide you with top tips and advice on how to prevent a fall. Falls and fall-related injuries can lead to serious problems. If you are 65 or over, you may have a higher risk of falling. The effects of a fall can lead to distress, pain, injury and loss of confidence and independence. Fear of falling is very common after experiencing a fall. It can create worry and lead people to stop doing their normal activities and stay indoors. A fall is a symptom, not a diagnosis. Falling is not an inevitable part of ageing and many falls are preventable. Scan here for more information and support or visit our website below: www.surreyheartlandsccg.nhs.uk/gwindependence v5.3 revised July 2021
Let’s Get Steady
Handy Person Scheme
A free falls prevention programme
Let’s Get Steady is a Guildford and Waverley Falls prevention programme The Handy Person Scheme may be able to assist you with small
that offers practical advice and guidance to help reduce the risks of falls works to your property such as plumbing repairs, alterations
for individuals who have had a fall, are at risk of falling or are worried and installing key safes, grab rails or banister rails. The scheme
about falling. The information and advice provided will help to keep you safe helps those who are aged 60 or over, disabled or vulnerable.
and well at home and live an independent and active lifestyle. You will learn Some falls prevention work is carried out free of charge. Please
more about: contact the Guildford and Waverley Borough Council Care and
• the risk factors that contribute to a fall Repair Team for more information:
• the balance triangle and how impaired senses can contribute to a fall 01483 444 476 careandrepair@guildford.gov.uk
• the importance of strength and balance exercises
• what to do if you have a fall
• how medicines and what you eat and drink can affect your balance
• community alarms and how they work
• the importance of social interaction. Careline Community Alarm
Let’s Get Steady is available online or you can order a free DVD by calling
or emailing the Independence and Wellbeing Team: Careline is a 24 hour, 365 days a year, emergency call system
www.surreyheartlandsccg.nhs.uk/gwindependence that allows you to live independently in your own home,
safe in the knowledge that help is available at the touch of a
07799 750 889 syheartlandsccg.independence@nhs.net
button if you feel unwell or have an accident.
The alarm trigger is a simple red push button that can be worn
around the neck as a pendant or alternatively on the wrist, like
Home environment a watch. For information, please contact your borough council:
Guildford residents
Often, we do not consider the potential risks within our own spaces.
We live within them for long periods and they become the norm. Think 01483 502 334 telecaredirect@guildford.gov.uk
about your home environment and what changes you could make to help Waverley residents
minimise the risk of trips and falls. Here are some suggestions:
01483 523 535 careline@waverley.gov.uk
• leave lights on in your hallway at night for visits to the bathroom
• install handrails or a shower/ bath seat if your shower is over your bath
• use non-slip mats and rugs, check for curling corners
• tuck electric wiring to the side and tape down Surrey Fire and Rescue
• arrange cupboards so that frequently used items are easy to reach
Safe and Well visits
• check that bedspreads and long curtains don’t trail over the floor
• have a handrail installed outside if you feel you need extra support Safe and Well visits are carried out free of charge by a member
• check pathways are free from debris or fallen leaves of the Surrey Fire and Rescue team. They will carry out a home
• consider a half step if your door steps are too high or too deep safety check where you will receive personalised advice about
The Guildford and Waverley Borough Council Care and Repair Team offer fire safety, how to reduce the risk of fire in your home and
a free home safety check as well as carrying out some falls prevention where appropriate, information to help improve wellbeing.
work, free of charge. You can also enquire about the grants available to They can even fit free smoke alarms during the visit if you need
help with adaptions in the home. For more information, please contact them. To arrange a visit, please call:
01483 444 476 careandrepair@guildford.gov.uk 0800 085 0767 07527 182 861 (text/ sms only)
2 3
What to do if you have a fall Vision
If you can get up and do not have pain, roll onto your side. Poor vision can increase your risk of falling. People wearing
Using your arms, push yourself onto your hands and knees. glasses with an outdated or wrong prescription are much
Crawl or bottom shuffle to a sturdy piece of furniture. more at risk of taking a tumble. To maintain good vision,
Put your hands onto the piece of furniture and bend your have your eyes checked every year. Keep your glasses clean
stronger leg up. Use your arms to rise into standing position. and make sure you wear the right glasses for the right tasks.
Turn yourself gently, sit and rest.
If you cannot get up, call for help by shouting or bang
something against a wall or radiator. If possible, reach Hearing
for something to keep you warm like a blanket, coat or
tablecloth. If you have fallen on a hard floor, try to crawl to a
softer, carpeted area if you are able. Keep tensing your arm Poor hearing can affect balance. Possible causes of hearing
and leg muscles and roll from side to side if you can, to keep loss could be due to a buildup of earwax, or an ear infection.
moving. If you have one, press your community care alarm. Both are easily treatable.
Alternatively, carry a mobile or cordless phone in your pocket. Hearing loss for most people is very gradual. Have your
Call 999 for help. ears checked if you or your family think you have a hearing
Always let your GP know that you have had a fall. There may problem. If you already wear hearing aids, check for a build-
be a reason for falling and your GP could help. up of wax in the tubing and get regular reviews.
Sight for Surrey charity offer support for people who are
blind, partially sighted, deaf, deafblind or hard of hearing.
Balance For information on how Sight for Surrey Sensory Services can
help and support you, please contact:
Balance is a key part of staying 01372 377 701 07860 026 269 (SMS only)
steady, which enables us to stay info@sensoryservices.org.uk
upright and to be mobile. To stay
balanced, our brain processes the www.sightforsurrey.org.uk
information we receive from three
main senses:
• sight Touch
• hearing The
• touch. Balance
Another important area we need to think about within the
If any of these senses are Triangle
Balance Triangle and how it relates to falls is touch. For
compromised, it will impact on our example, if you were standing on some grass with your eyes
balance. Damage can be caused to closed, the brain would identify from sensory feedback, that
all three senses from disease, the you were indeed standing on grass. The consequences of
ageing process, or if we neglect this important information not being transmitted from our
them. feet to our brain could really affect balance and compromise
mobility, so it is important to look after our feet.
4 5
Footwear and slippers Medication
It is important to wear good, functional, footwear Some medications can have side effects that may make
that is cushioned, protects your feet and supports you feel unsteady. If you are taking four or more
your ankles. Ill-fitting footwear will affect the way medications, your risk of falling may be increased. Ask
you walk and could cause a fall. Feet can change your GP for a medication review every 12 months.
size during the ageing process, so it’s important to
get your feet measured to make sure that you are
wearing the correct shoe size.
Choose soft, leather shoes free from bulky seams
with a rounded toe, ensuring they are the correct
Blood pressure
width, length and depth. Wear a shoe that has a
fastening to hold your foot steady such as laces, Feeling dizzy or lightheaded when you stand up may
straps or velcro. Check the grip of your shoe is clean. be a sign that you have low blood pressure.
Food debris can reduce properties of grip and cause
See your GP if you have any concerns.
a slip.
If you wear slippers at home, make sure they have a
non-slip sole. Ensure they have a back so that your
feet stay securely inside them.
A podiatrist (chiropodist) can help you with common Flu vaccinations
foot problems including ingrown toenails, corns and
calluses, bunions and fungal nail infections. If you are aged 65 and over or if you have a long-
See your GP if you have painful, swollen or tingling term health condition, you can have a flu jab, free of
feet that are hampering your mobility. charge. Contact your GP practice or pharmacy to book
an appointment.
Mobility aids
Vitamin D
Make sure walking sticks and frames are the correct
height. Check and replace the rubber ends (called Vitamin D is needed for our bones to absorb calcium.
ferrules), when they are worn out, as it is these It also supports the function of some key immune cells
that provide the grip. Replacement ferrules can be and helps produce some of the proteins that support
purchased from large pharmacies or you can ask the immune system. Good food sources include cod
your therapist. liver oil and oily fish, red meat, egg yolks and liver.
Speak to your pharmacist about taking a daily vitamin
D supplement containing at least 10 micrograms (400
International Units) every day, all year round as there is
not enough sunlight in winter in the UK, and many of
us do not get outside enough in the summer.
6 7Healthy bones Hydration
Having strong bones reduces the risk of sustaining a fracture All of our bodily systems rely on fluid in order to function
following a fall. As we get older, bones become more brittle and we appropriately. It is especially important for the heart and the kidneys.
lose muscle mass. You can increase your bone strength by: Dry skin and mouth, dizziness, constipation, tiredness and headaches
can be early signs of dehydration. Severe dehydration can cause
• doing weight bearing exercises such as walking or dancing
urinary tract infections, kidney injury and falls.
• eating a well-balanced diet rich in calcium
• limiting your alcohol intake Drink 6-8 glasses of fluid per day to stay hydrated. Eat foods with
• stopping smoking. high water content such as melon, pineapple rings, jelly, yoghurt, ice
lollies and soup.
Osteoporosis is when your bones become increasingly porous
making them more fragile and at risk of breaking if you fall. This can
be a common condition in older people. Alcohol
Heavy intake of alcohol can lead to many medical conditions,
including osteoporosis. This fragility makes you more susceptible to a
Nutrition
fracture, especially if you were to fall.
Alcohol is a diuretic and it can make you dehydrated. You should
The Eatwell Guide, produced by Public Health England, is a great try to limit yourself to 14 units a week, whether you are a man or
way of seeing what a balanced diet could look like as the chart woman, and have several alcohol-free days where possible.
shows the proportions of fruit and vegetable, starchy carbohydrates,
proteins, dairy and alternatives, and oils and spreads that we should
aim to be eating every day. The Importance of exercise
www.gov.uk/government/publications/the-eatwell-guide
Keeping active is important for many reasons, both physically and
mentally. Physical activity can boost self-esteem, mood, sleep quality
and energy, as well as reducing your risk of stress, depression,
Community Meals Service dementia and Alzheimer’s disease.
If you have fallen, or are worried about falling, doing exercises to
For more information on how to order a hot, freshly cooked healthy improve your strength, balance and flexibility will help make you
meal delivered ready to eat, please contact: stronger and feel more confident on your feet. Speak to your GP if
you have any concerns about exercising. Muscle strengthening and
Guildford residents
balance exercises will help to:
01483 503 010 mealsonwheels@guildford.gov.uk
• improve balance and co-ordination
Godalming residents • increase muscle and bone strength
01483 426 685 info@farncombedaycentre.org.uk • enhance your posture, mobility and flexibility
• improve cardio-vascular function
Cranleigh residents
• enhance brain function
01483 277 155 tina@rowleyscranleigh.co.uk • improve your wellbeing by releasing endorphins in your body.
Haslemere residents You may want to consider joining a local exercise group. Not only
01428 648 716 info@haslewey.org will this improve your physical wellbeing but also provide emotional
benefits by getting out and about and meeting up with friends.
8 9Social prescribing Action for Carers Surrey
supports people with a wide range of social, emotional is a registered charity that helps unpaid carers of all
or practical needs. Life events such as bereavement, ages across Surrey, with information, support and
an illness or a fall, or feeling lonely or socially isolated, advice. For more information, please contact
can all trigger a downward spiral in our personal 0303 040 1234
well-being. Social Prescribing can help to address
these things by putting you in touch with people and carersupport@actionforcarers.org.uk
activities that might help you to feel better.
Please ask your GP or healthcare professional for a
referral in to this service. Active Surrey
can signpost you to a local Otago strength and balance
exercise class which is a class medically proven to help
reduce the risk of falls. For more information
01483 518 944
Age UK Surrey
www.activesurrey.com/health/public/balance
is an independent local charity providing a range of
services and activities across the whole of the county to
help people aged 50+ make the most of their life. For Healthwatch Surrey
more information on services available, please contact
01483 503 414 can signpost you to information about local health
enquiries@ageuksurrey.org.uk and social care services and how to access them.
www.ageuk.org.uk/surrey 0303 303 0023 or 07592 787 533
enquiries@healthwatchsurrey.co.uk
www.healthwatchsurrey.co.uk
10 11This document can be downloaded or printed via the NHS Surrey Heartlands Clinical Commissioning Group website: www.surreyheartlandsccg.nhs.uk To request a printed copy of this guide, please contact the Independence and Prevention Team on: 0300 561 1555 or 07799 750 889 07799 750 889 (text/ SMS) syheartlandsccg.independence@nhs.net Produced by Guildford and Waverley Integrated Care Partnership in association with:
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