As we age, preventing falls becomes a cornerstone of maintaining independence and quality of life. Falls are a leading cause of injury among older adults. Still, with consistent, close orthopedic care and lifestyle adjustments, you can reduce your risk while maintaining a strong and mobile body.
1. Strengthen your muscles
Your hips, knees and core form the foundation of your body’s stability. Orthopedic specialists recommend focusing on lower-body strength and balance to improve stability and reduce the chance of tripping or stumbling. Exercises like squats, leg lifts, resistance band work and balance training — such as standing on one leg or practicing heel-to-toe walking — can make a big difference. A strong core will help protect your spine and improve posture, which enhances balance.
2. Protect your bones
Healthy bones are less likely to fracture if a fall occurs. Prioritize bone health with adequate calcium and vitamin D through diet or supplements as advised by your provider. Regular weight-bearing exercises, such as walking or light resistance training, also help maintain bone density. If you’ve been diagnosed with osteoporosis, talk with your orthopedic provider about medications and treatments that reduce fracture risk.
3. Address joint pain early
Stiffness, swelling or arthritis in the hips, knees and ankles can limit mobility and increase fall risk. Don’t wait until pain becomes severe — early evaluation by an orthopedic specialist can help preserve your independence. Options like physical therapy, anti-inflammatory treatments or joint injections can restore mobility, reduce pain and make movement safer.
4. Support your body with the right tools
Sometimes, simply having the right footwear or walking aids can significantly reduce your risk of falling. Properly fitted shoes with firm soles, orthotic inserts or braces can improve alignment and stability. If your provider recommends it, using a cane or walker can offload pressure from painful joints and give you added confidence when walking.
5. Stay active with joint-friendly exercises
Movement keeps joints flexible and muscles strong, but not all exercise needs to be high impact. Activities like swimming, tai chi, yoga or low-impact aerobics keep you active without stressing aging joints. These activities also improve coordination and balance, two key factors in fall prevention.
6. Schedule orthopedic checkups
Regular orthopedic visits help you catch problems early. Whether it’s hip, knee or back discomfort, addressing issues before they escalate is one of the smartest ways to maintain mobility and prevent falls. Preventive care is not just about solving pain — it’s about protecting your independence for years to come.
At Tanner Orthopedics, we’re here to help you stay active, independent and confident at every stage of life. Whether you’re managing joint pain, concerned about bone health or looking for ways to prevent falls, our specialists can provide the care and guidance you need.
Learn more about Tanner Orthopedics and schedule your appointment today.