Overcoming the fear of falling

Question:

My mom has become so afraid of falling that she’s going out less. How can I help her cope with her fear? 

Answer:

Chances are your mom recently had a nasty spill or a fracture and feels less steady as a result. One bad fall can make anyone feel pretty vulnerable and fragile. And it’s no wonder: There are over 300,000 hip fractures each year – many of which require surgery – and if you’re older and have multiple health conditions, complications can arise. A challenging recuperation can wreak havoc on a once-active lifestyle and it’s likely that your mom has seen a friend go through the ordeal.

But your mom doesn’t have to live in constant fear. She can take charge by controlling her environment, getting in physical shape and learning how to fall like a skydiver. Yes, you read that correctly.

A recent study by the University of Michigan’s College of Engineering found that how you position your body in mid-air before you hit the ground can dramatically reduce the risk of fracturing your hip by up to 70 percent. Parachutists are trained to fall in a crouching position, lean so that the outside of their lower leg hits the ground first, then roll onto their backside. Researchers discovered that if you land this way the hip only receives 25 percent of the force necessary to break it.

While that sounds well and good, falls happen so fast, it’s impossible to think about how you’re going to land. Dr. Ashton-Miller, an avid skier and expert in orthopedic surgery, says you have plenty of time to position your body for a fall. But it means you need to visualize falling in skydiver fashion in order to train your brain to fall that way.

Other than turning your mom into a skydiver, there are other things she can do to get her confidence back:

• Exercise to build muscle strength. Too cold outside? Get mom moving at the mall.
• Take calcium to build bones
• Keep up with eye exams
• Learn yoga or tai chi to gain balance
• Take time getting out of bed
• Watch out for medications that cause dizziness
• Frequently look down for cracks and holes when walking on sidewalks

On the home front, you should help her to go through the house to make sure that steps and hallways are free of clutter and are well lit. Install grab bars in the bathroom and make sure that outdoor walkways are in good repair. One out of every three people aged 60 years or older has a home accident in the United States, so staying at home isn’t the answer. You can learn more about making your mom’s house safer by reading our guide to creating a fall-safe home.