Preventing falls

How to plan for a fall at home

No one wants to have a fall, but if you live alone or are alone for long periods, you should plan ahead:

• What you will do?
• Who you will call for help?
• How they will get to you?

The quicker you can get help after a fall, the less likely you are to experience unnecessary fear, distress, and complications like pressure sores and dehydration.

What to do if you fall

It is important to stay warm, so try to reach for something you can use to put over yourself, particularly your legs and feet, like a blanket, dressing gown or coat. Stay as comfortable as possible, but try to keep changing your position at least once every 30 minutes or so. You can try rolling from side to side or moving your limbs, if the pain allows, as this will help keep you warm and maintain your circulation.

Video | How to get up safely after a fall by RoSPATube

Calling for help

You can call for help in many ways, but the most important thing is that the person you contact is ready and knows what to do. Pick the contact method that works best for you:


• mobile phone
• landline
• pendant alarm

If you are using a mobile, remember to keep it charged, topped up and with you at all times.

Share your number with a relative or neighbour and explain that the number is for emergencies. That way if you run out of battery or lose signal before you have a chance to talk, they will know that you need help.

You can also call the emergency services for free even if you have no credit. You could also ask a relative, friend or neighbour to check in regularly, either by phone or with a visit.

Letting help in

You must think about how they will get to you. If you lock your doors when you are at home, it may be difficult for someone to gain entry. They might have no other option but to force the door.

You could consider leaving a spare key with a friend, neighbour or relative you trust who lives nearby. Alternatively, you could leave a spare key in a key safe – a secure box with a combination lock that you can keep outside your home. If you share the combination code with your trusted contact, they will be able to get to you and help.

Sharing your plan

Once you have your plan ready, it is a good idea to share it with your family and friends and let them know what to expect and what to do in the event of a fall.

Preventing falls checklist

Top 10 facts and prevention tips:

1. After having a stroke or TIA

Fact

Falls are one of the most common challenges for stroke patients. The risk of falling increases after returning home from hospital. The risk of both strokes and falls increases with age.

Prevention

It is important to remember that many falls are preventable. Discuss your falls risk and how you can prevent a fall with your consultant, GP (family doctor) or stroke nurse.

2. Have you fallen before?

Fact

Many people worry about or are afraid of falling, especially if they have already had a fall.

Prevention

Talk to a physiotherapist about whether you need a walking aid and how to improve your strength and balance. Make your home and surroundings safer to move about in. Make a plan for getting help in an emergency or if you have a fall.

3. Have you ever broken a bone or do you have osteoporosis?

Fact

Having osteoporosis may mean your bones are not as strong as they should be.

Prevention

Eating well maintains muscle strength and strong bones. Eat at least three well-balanced meals a day. Include protein, calcium and vitamin D. Drink six to eight cups of fluid a day.

Ask your doctor if you need medication for your bones.

4. Do you feel unsteady when 
you walk?

Fact

It is common for people who feel unsteady to do less walking. Over time, this makes you more likely to fall because your muscles weaken, your joints stiffen and your balance worsens.

Prevention

Talk to a physiotherapist about whether you need a walking aid. Ask them how to improve your strength and balance and for exercises that will help reduce your risk of falls.

5. Do you have trouble getting to the toilet on time?

Fact

As you get older, or perhaps due to certain medications, your bladder or bowel control can change. Rushing to the toilet can increase your risk of falling.

Prevention

Take your time when getting to the toilet. If you find you need the toilet more frequently, try to get into the habit of going regularly. You could, for example, go every two hours whether you feel you need to or not. Speak to your doctor about medications that have changed your bladder or bowel habits.

6. Do you feel dizzy when you are getting up or walking?

Fact

When you stand up, your blood pressure can drop, making you feel dizzy and putting you at risk of falling.

Prevention

If you have been lying down, sit on the edge of the bed for a couple of minutes before standing up. If you have been sitting for a long time, get up slowly and make sure you are steady before walking. Tell your doctor if you think your medication is making you feel dizzy. Ask your doctor or nurse to check your blood pressure.

7. Has your doctor reviewed your medications within the last year?

Fact

Medications can cause falls in a variety of ways. Some can make you drowsy, dizzy or clumsy. Studies show that taking more than four medications at the same time can increase your risk of falling.

Prevention

Always follow your doctor's instructions when it comes to taking your medications. Let them know if new medications are making you feel drowsy, dizzy or clumsy. 

8. Have you had your eyes tested in the last year?

Fact

When you are able to see your environment properly and avoid obstacles, you reduce your risk of falls. 

Prevention

Get your eyes checked by your GP once a year and by an optician at least once every two years.

If the light changes suddenly, stop and give your eyes time to adjust before moving on.

Keep your glasses clean. Give yourself time to get used to new glasses, especially bifocals. Bifocals can make it especially difficult to judge where to put your feet when you are outdoors or using steps and stairs.

9. Are you wearing the correct footwear when walking?

Fact

As you age, your feet can change shape and lose some feeling and flexibility. This can change the way you walk and affect your balance. Some shoes or slippers can make you more likely to slip, trip or stumble, leading to a fall.

Prevention

Choose comfortable, fitting, flat shoes with a low broad heel and soles that grip. Don’t wear poorly fitting slippers. If your feet are painful, swollen or have changed in shape, visit a podiatrist who can advise on circulation, swelling and pain in the legs and feet.

10. Are there hazards at home that might cause you to fall?

Fact

There are hazards both inside and outside your home that may cause you to fall (for example, poor lighting, trailing wires, stairs without handrails or loose paving in the garden). Make your home and surroundings as safe as possible to reduce your risk of falling.

Prevention

Make sure your home is brightly lit. Remove loose mats or rugs. Keep the items you use often within easy reach. Make sure your chair is at the correct height. Consider grab rails in the bathroom. Consider getting a second rail for the stairs. Make sure your glasses and walking aid are within reach if you need them when getting out of bed.

Other information

Top tips

Frequently asked questions

Useful links

Video | Falls prevention advice

Video | How to get up safely after a fall from ROPSA

Related pages