At Feel Amazing Chatswood, we have seen a recent significant increase in clients having falls. While the wet weather is one contributing factor, we thought we’d offer some information on falls and injury prevention.
Slips, trips and falls can happen to anyone, but they are more common and more significant as we get older, because we are more likely to injure ourselves.
Our bodies change over time which can change the way we walk around and move. We may be slower to react or find it harder to concentrate on more than one thing at a time (aka multitasking). Muscles can get a bit weaker and joints a bit stiffer. Some health problems can also increase your risk of falls.
The human body is built for movement, so staying active helps keep us strong and healthy, and the good news is, there are simple steps we can take to lower our risk of falling.
What Do We Know About Falls?
Falls are a significant health issue across all age groups in Australia. The following statistics highlight the widespread impact:
“In 2022–23, there were over 238,000 hospitalisations due to falls in Australia—making falls the leading cause of injury-related hospital admissions.”
— Australian Institute of Health and Welfare (AIHW), 2024
“Every year in Australia, around 1 in 3 adults aged 65 and over experiences a fall.”
— Falls Prevention Alliance, 2024
Most falls happen at home, with women experiencing more hospitalisations, but men face higher death rates. While some falls can indicate deteriorating health, many are preventable through exercise and home safety measures.
Falls often happen in those everyday moments when we’re rushing – hurrying to answer the door, grab the phone, or find something we’ve misplaced. When we move quickly, our steps tend to shorten, our balance can shift, and we have less time to spot hazards like loose rugs, uneven surfaces, or items left on the floor. Taking a breath, slowing your pace, and keeping walkways clear can make all the difference. Even a few extra seconds of care is a simple way to protect yourself and stay steady on your feet.
If a person has been unsteady, or had a fall, it is recommended to discuss this with the doctor. Any underlying health conditions can then be addressed.
Having a fall does not mean a loss of independence. For an older person, a personal alert system can help them maintain their independence and provides peace of mind for the older person and their family. The burden on healthcare systems from the high incidence of falls means that targeted interventions are essential.
A free guide to preventing falls for older persons has been produced by the Australian Government.
Why Do People Fall?
According to Better Health Channel risk factors for falls include:
- Age-related changes such as poor eyesight, slowed reaction time, cognitive loss and reduced sensation or numbness in lower limbs
- New health problems and medication side effects
- Weakening muscles and stiffening joints
- Sensory, unsteadiness and balance problems
- Short-term illnesses, such as the flu, or another infection, and recovery from surgery can temporarily heighten the risk of falling
- Poor diet and not drinking enough water
- Sore feet or unsafe shoes
- Environmental hazards like clutter and poor lighting also increase fall risk
Preventing Falls
People can be prevented from falling where some risk factors are relatively easy to change, and where falls occur, the severity of injuries can be reduced.
Preventing falls, especially at home, or in the community, is about reducing risk factors in both the environment and with the individual. This can be done in the following ways:
- Regular health checks, medication reviews, a healthy diet, and exercise to help maintain strength and balance
- Improve home safety by decluttering, having good lighting, securing rugs, using not slip mats (or removing loose rugs altogether as they are a common trip hazard), and installing grab rails in the bathroom
- Outside safety measures include clearing paths, repairing surfaces, and avoiding ladders (one of the biggest causes of serious injury)
- Consider changing your footwear – wearing properly fitting, sturdy, flat shoes with non-skid soles
- Be aware of your environment, if the ground surface is uneven or slippery when wet (wipe up spills immediately), and install support rails near steps if there is no handrail
- When standing up or changing direction with your feet/legs, make sure you have your balance first – pause, then take a step
- Avoid wearing clothing that is too long or touching the floor, as this can cause you to trip over
- Do not wear socks or loose slippers around the home (choose more supportive footwear)
- Take your time getting in and out of bed (allowing your blood pressure to adjust)
- Rearrange furniture to have a clear wide walking path
- Remove hazards (such as a glass coffee table) and clutter that could cause injury if a fall were to happen
- Use appropriate aids and equipment if needed
For Children
- Use safety gates for stairs
- Anchor furniture to prevent tipping
- Keep small objects and cords out of reach
- Use non-slip mats in bathtubs
The Best Ways to Improve Strength, Balance & Mobility
Engage in regular physical activity, such as:
- Tai chi
- Strength and balance exercises
- Walking or low-impact cardio activities
Consider seeing an allied health professional, such as your Feel Amazing Chiropractor, for personalised balance and strength training.
Increasing strength (muscle and bone) and balance can help prevent falls and injury. Also, make sure your vitamin D levels are enough for strong bones and muscles.
There are many fall prevention clinics and exercise programs run through local health services. An Occupational Therapist can also provide you with ways to make your home safer.
What To Do if You Have a Fall (At the Time)
- Be calm – stay still for a few minutes and take your time before moving
- Check your body, if you are not injured you can think about getting up
- If you are injured (e.g. a broken bone), you need to stay where you are and get help
If you have fallen inside the home and need support to get up from the ground – if you are not injured – look around for a sturdy piece of furniture (preferably a chair)
- Bring your knee forward and put that foot on the floor
- Push up with your arms and legs, point your bottom around towards the seat of the chair
- Sit down (or rest before trying again)
- Rest before trying to move further
If you are unable to get up, try to remain calm and call for help. If you can’t get to a phone or don’t have an alarm pendant, try to make noise such as banging on a wall to alert a neighbour. Use your smart speaker if you have one to call someone. Keep warm and stay out of a draft if you can.
You should also attempt to keep your body moving as best you can. Lying in one position for too long can make you stiff, sore and damage the skin. Moving your body, even gently, will keep you warm, focused and calm until help arrives. If you can, try to rock from side to side. If it hurts to move, stop.
What To Do Next (After a Fall)
- Seek medical attention to check for injury or to identify the cause of falling
- If you have swelling or pain, use an ice pack (or a bag of frozen peas)
- Gently move your arms and legs to keep your blood flowing and maintain some mobility, if possible
- Follow medical advice for recovery
Who Should You See?
Regardless of whether this is your first fall, or you fall regularly, it is important to tell your GP or other health professional, such as a chiropractor or physiotherapist. Many underlying causes of falls can be treated or corrected.
If falls or balance are a concern, consider seeing someone who offers a comprehensive assessment that asks about pain, medications, vision, footwear, home hazards and mobility.
Our Feel Amazing Chiropractor can provide or refer for balance/strength training, coordinate care with GPs and physiotherapists, and track outcomes (pain, walking speed, number of falls).
This collaborative, multimodal approach aligns best with current guidelines.
Chiropractors have been recognized by both the American Chiropractic Association and World Federation of Chiropractic as potentially playing a key role in reducing risk of falls in ageing populations.
Chiropractic interventions can include:
- Passive treatments (spinal manipulation and myofascial therapies)
- Active treatments (therapeutic exercises and mind-body interventions)
- Educational treatments (lifestyle modifications, self-monitoring or self-management advice)
What Else Can Help After a Fall?
Following initial medical attention, the body needs time to recover, and the best timing and type of treatment will depend on the specific injury, its severity, and individual healing pattern. It is important to communicate with your practitioner about your pain levels, any concerns, and how your body is responding to treatment to ensure optimal recovery.
After a fall, it’s generally best to wait at least 48-72 hours before getting a massage, especially directly on the injured area.
Acupuncture can be considered sooner, particularly for nerve-related pain or to address energy stagnation. Acupuncture can help manage pain, reduce inflammation, and promote healing by stimulating the body’s natural healing mechanisms.
A massage therapist can gently work on surrounding areas to promote circulation and relaxation, but direct massage on the injured site should still be avoided if it’s actively painful.
Massage can then be beneficial for pain relief, muscle relaxation, and improving range of motion, especially when combined with other therapies.
Summary
We hope this blog post offers you ways to try and prevent falls and reduce the impact of injury. As always, if you have any questions, talk to your treating practitioner.
Stay safe.
To make a booking at Feel Amazing Chatswood click here
References for falls and injury prevention include:
Government & Official Health Sources
- Australian Institute of Health and Welfare – Falls Overview
aihw.gov.au/reports/injury/falls - AIHW – Injury in Australia: Hospitalisations (including ICU data)
aihw.gov.au/reports/injury/injury-in-australia/contents/severity/hospitalisations - AIHW – Deaths from Injury (including falls)
aihw.gov.au/reports/injury/injury-in-australia/contents/differences-by-sex-and-age-groups/deaths - Falls Prevention Alliance – About Falls
fallspreventionalliance.org.au/about-falls - Department of Health and Aged Care – Falls Prevention in Aged Care
health.gov.au/our-work/falls-prevention-in-aged-care - Better Health Channel – Preventing Falls (Victoria Govt)
betterhealth.vic.gov.au/health/conditionsandtreatments/preventing-falls - Safe Work Australia – Managing the Risk of Falls at Workplaces
safeworkaustralia.gov.au/doc/model-code-practice-managing-risk-falls-workplaces - Australian Physiotherapy Association – Falls Cost System $5 Billion
australian.physio/media/falls-destroy-lives-and-cost-system-5-billion-apa-has-solutions - Safe Life – April Falls Day 2025: Aged-Care Costs of Falls
safelife.com.au/april-falls-day-2025/