NCTV Episode 122
Continuing with the series of bitesize health tip videos which can be found here on my YouTube Channel, this episode includes:-
- How to walk safely on ice
- Simple everyday fall-prevention tips
- Extra guidance for older adults
- What to do if you do fall
- How osteopathy and movement-based therapies help
Transcript
If you’d prefer to read the content within, rather than watch the video, then feel free to read the transcript, as follows:-
Hello and welcome to NCTV Episode 122 on the topic of Fall Prevention.
January has arrived at the time of speaking, the temperatures have dropped, and suddenly pavements & patios across the UK have turned into surprise ice rinks. One minute you’re walking to the car, the next you’re auditioning for Dancing on Ice but hopefully without the judges.
So back to the point – fall prevention, how to avoid slipping in the first place, and just as importantly, what to do if you do fall. And while this is very relevant for icy January mornings, the advice applies all year round.
Why is this important, well a quick fact for you:
Falls are the most common cause of injury-related hospital admissions in older adults in the UK, and icy conditions massively increase that risk.
But it’s not just older people, runners, dog walkers, parents carrying kids, and weekend warriors can all come a cropper too.
So how can you Reduce Your Risk of Falling
- Firstly, Walk like a penguin
Shorter steps, feet slightly turned out, knees soft, and your centre of gravity over your feet.
It’s not elegant, but neither is slipping flat on your back.
- Hands free, eyes up
Avoid phone scrolling, keep hands out of pockets where possible, and use a torch on darker mornings.
- Footwear matters
Good grip, flat soles, and avoid anything smooth or worn. Style points mean nothing on black ice.
- Keep moving… but sensibly
Stiff joints react slower. Gentle movement keeps muscles warm and responsive.
Some Advice for Older Adults
If you’re older, or supporting someone who is, a few extra points here:
- Strength and balance are key: so exercises that work the legs, hips and core reduce fall risk dramatically
- Be sure to get your eyes tested regularly and any glasses prescriptions up to date
- Keep homes clutter-free and well lit
- And don’t underestimate confidence, fear of falling often increases the risk of falling
If You Do Fall, How to Fall Better
Now, this part is important, especially for sporty types. You can’t always stop a fall, but you can reduce the damage:
- Don’t lock your arms straight, that’s how wrists and shoulders get injured
- Tuck and roll if possible, spreading the impact
- Avoid twisting while falling, twisting plus impact is a nasty combo
- And try not to fight gravity… it always wins i.e., think more cat than plank.
Believe it or not, Osteopathy Can actually help with fall prevention. How?
- By improving joint mobility and reaction times
- Reducing stiffness that affects balance
- Working on posture and walking mechanics
- And supporting recovery after a fall to reduce future risk
Other helpful options include:
- Strength and balance classes
- Tai Chi or Pilates
- As well as Physiotherapy or exercise-based rehab programmes
One Last Fact
It’s been proven that regular balance training can reduce falls by up to 30%. Remember, it’s better to train for balance, than test it unexpectedly.
So there you have it for today’s bitesize bit to help your health flourish, whether you’re navigating icy pavements, walking the dog, running, or just popping to the shops, slow it down, penguin it up, and keep yourself upright.
Stay steady, stay safe… and try to keep life on an even keel.
See you next time! By for now.