Read practical fall prevention tips for people with MS, including home safety, balance exercises, footwear, mobility aids, and head protection.
Many people with multiple sclerosis (MS) face increased risks of falls due to balance and mobility challenges. While not all falls are preventable, there are steps you can take to protect yourself and reduce your risk of head injury. The prevention tips below can help you protect yourself and maintain your independence, regardless of your condition.
1. Create a safe home environment
Many falls happen at home due to slippery floors, objects in the way, loose carpets or poor lighting. Here are some ways to make your home safer and reduce the risk of falling:
- 1) Keep walkways and floors clear of clutter, cords, and loose rugs that could cause someone to trip.
- 2) Secure carpets with non-slip mats or tape.
- 3) Make sure that rooms are well lit, especially hallways, staircases, and bathrooms.
- 4) Install grab bars in key areas, such as bathrooms and near steps, to provide extra support.
- 5) Keep frequently used objects and items within easy reach so you don't have to stoop or climb, which reduces the chance of falling.
2. Strengthen and stretch
Multiple sclerosis (MS) can affect balance, coordination, and muscle strength. This makes everyday movements more challenging and increases the likelihood of trips or slips. Here are some practical tips to improve your balance and coordination:
- 1) It is recommended that you perform balance exercises two to three times a week. One example is standing on one leg. You can do these exercises on your own at home, or you can participate in group classes led by a coach.
- 2) Regular balance exercises, such as yoga, Pilates, tai chi, and physical therapy routines, are highly beneficial for improving stability.
- 3) Strength training for the legs provides a firm foundation and increases overall coordination, which prevents falls.
3. Use supportive footwear
Shoes play an important role in preventing falls. Shoes with non-slip soles that provide good grip and support offer more stability. Avoid shoes that are too loose because they can affect your balance. Slippers are comfortable to wear at home, but sometimes have less grip. Therefore, consider wearing non-slip socks or indoor slippers instead. They have more grip and prevent slipping. Also, avoid high heels and smooth soles.
4. Use mobility aids
If you have balance issues, consider using a mobility aid, such as a cane or walker. These aids provide extra support and boost your confidence during daily activities, such as running errands or going for a walk. Contact a physical therapist to determine which aid is best for you.
5. Protect your head with Ribcap
Despite the best precautions, falls can still happen. Ribcap helmets are lightweight and comfortable. They are medically approved for everyday head protection. They are stylish enough to wear all day, both indoors and outdoors. They are specially designed to make you feel safe and confident so that you can stay active without fear of head injury.
Ribcap helmets benefit people at risk of falls, including those living with MS. Ribcap reduces the risk of head injury while allowing you to stay active and independent.
6. Check eyes and hearing
Your vision and hearing play a crucial role in your balance and orientation. Poor vision increases your risk of falling because you may not notice height differences or obstacles. Therefore, have your eyes checked, and if necessary, take measures such as wearing glasses or contact lenses. Hearing loss can also affect your balance, so visit your ear specialist if you experience hearing loss.
7. Take your time
Take your time and avoid sudden movements. Rushing is rarely beneficial. Be careful not to rush when transitioning from sitting to standing or walking on uneven surfaces. Taking your time will make you more alert and help you avoid obstacles that could cause you to fall. Break tasks down into manageable steps to reduce fatigue and maintain balance.
8. Stay informed and connected
Regular check-ups with your healthcare team can help identify changes in your balance or mobility. Be open about any challenges you’re experiencing. They can provide guidance, recommend exercises, and suggest mobility aids.
You can also reach out to local MS support groups for advice, encouragement, and practical tips on preventing falls and managing your daily activities.
Conclusion
Preventing a head injury starts with awareness and taking mooching but impactful steps. By improving your balance, making your home safer and wearing appropriate shoes, you significantly reduce the chances of falling. Using assistive devices and protective headgear such as a Ribcap helmet provides additional protection. Regular checkups of your eyes, hearing and medication further support your safety. With these preventive measures, you stay active, independent and enjoy your daily activities with peace of mind.
Written by Nico De Wilde