This month is April Falls Month – an annual campaign to raise awareness about the impact of falls and to promote the best practice fall prevention strategies. As health professionals we want to keep you upright, active, and enjoying life. You can find more information on the website linked above particularly regarding balance exercises.
Falls are one of the leading causes of injury among older adults, often resulting in fractures, hospitalisation, and a loss of confidence in mobility. At Umina Podiatry, we understand the vital role that foot health plays in maintaining balance, stability, and overall wellbeing. Here’s how you can reduce your risk of falls and keep moving with confidence.
Understanding the Risk Factors
Falls don’t just happen—they are often the result of multiple contributing factors. Some common risk factors include:
- Foot Pain and Deformities – Conditions like bunions, hammertoes, or arthritis can affect stability.
- Weak Muscles and Poor Balance – Reduced strength in the legs (particularly the quadriceps) and feet can lead to instability.
- Footwear Choices – Ill-fitting or unsupportive shoes can increase the likelihood of tripping.
- Peripheral Neuropathy – Loss of sensation in the feet due to diabetes or nerve damage can make it harder to detect uneven surfaces.
- Environmental Hazards – Slippery floors, loose rugs, or poor lighting can contribute to falls.
Our Role in Falls Prevention
As podiatrists, we assess foot health, biomechanics, and gait patterns to help reduce fall risks. Here are some proactive steps we recommend:
1. Footwear Assessment
Choosing the right footwear is crucial. We advise wearing shoes that:
- Have a firm, non-slip sole
- Offer adequate arch and ankle support
- Fit well with a roomy toe box
- Have a secure fastening (laces, Velcro, or buckles) to keep the foot stable
2. Gait Analysis & Balance Training
Using advanced tools like our Zebris gait analysis treadmill, we can assess walking patterns and balance, identifying any abnormalities that may contribute to instability. Based on the findings, we may recommend:
- Strength and balance exercises
- Orthotics for better foot alignment
- Physiotherapy or exercise programs tailored to improve mobility
3. Managing Foot Pain and Conditions
Painful foot conditions can make it difficult to walk properly, leading to compensatory movements that affect balance. Regular podiatry check-ups can help manage:
- Corns, calluses, and thickened nails
- Heel pain or plantar fasciitis
- Arthritis-related discomfort
4. Addressing Peripheral Neuropathy
For those with diabetes or nerve damage, regular foot health checks are essential. We offer:
- Sensory testing to assess nerve function
- Education on proper foot care to prevent complications
- Advice on protective footwear to reduce injury risks
Additional Tips to Reduce Fall Risks at Home
Beyond podiatry care, there are several simple adjustments you can make in your home to improve safety:
- Remove clutter and secure rugs to prevent tripping hazards
- Install grab rails in bathrooms and near stairs
- Ensure adequate lighting in hallways and entrances
- Use non-slip mats in wet areas like the bathroom and kitchen
It is also greatly beneficial to participate in a low impact exercise such as tai chi, pickle ball or table tennis, which improves lower body and leg strength, helping to improve balance. You can find local exercise classes through the NSW Active and Healthy website. You can reach out to your local sporting clubs, as many offer programs or sessions that are aimed at over 60s.
Stay on Your Feet with Umina Podiatry
Falls can significantly impact independence and quality of life, but with proactive foot care, appropriate footwear, and a safer environment, the risk can be greatly reduced. If you’re concerned about your balance or foot health, book an appointment online with Umina Podiatry today or call us on (02) 4342 2878. Let’s work together to keep you steady, confident, and walking on air!
Where can healthy feet take you…