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Self Assessment Tool
If you've recently had a fall or felt unsteady on your feet, it can really impact your confidence and the way you get around.
This self assessment tool is full of ideas to help reduce the risks and increase your confidence. It is designed for anyone who may be worried about feeling unsteady on their feet. It can be completed by you or you can ask someone you know to help. Once completed you will be provided with an action plan based on the answers given.
Blackouts
People sometimes blackout or faint, even for just a second causing them to fall.
If you can’t remember how you fell or you have suffered facial injuries, you may have blacked out.
Make an appointment to see your doctor or nurse practitioner.
Have you blacked out or fainted in the past year?
Dizziness
If you experience dizziness you may find the following advice helps:
If you feel dizzy when you first stand up:
- Change position slowly and exercise your arms and legs before rising
- Sit back down again if you feel dizzy and wait until it passes
- Stand still or walk on the spot when you first get up, don’t rush
- Drink plenty of fluids during the day
- Discuss your symptoms with a community pharmacist if you are taking medication, particularly medication related to blood pressure
- Ensure you have had a hearing assessment recently
- If you feel like the world is moving or spinning, contact your GP surgery
Do you feel dizzy at times?
Medicines
Some medicines can make you more likely to fall. Follow the advice below to minimise this risk:
- Follow the instructions for taking your medicines
- Ask a community pharmacist for a medication review and advise them that you are concerned about the risk of falls
- Be aware of feeling dizzy or drowsy — speak to a pharmacist if you are concerned
Note: It is important you do not stop taking a medicine without first asking your doctor.
Do you take medication?
Environment
Many falls occur within the home, but following some simple advice can help to minimise the risk:
- When bathing and showering, use a non-slip mat, leave the bathroom door unlocked and do not have the water too hot
- Have a light by your bed in case you need to get up in the night
- Warn visitors that it may take a little longer to answer the door and try not to hurry to the door or telephone
- Take care if you use furniture to support you when you walk as it may topple or move. It may indicate you need a walking aid.
- Keep rooms and stairways well-lit and ensure all rugs are tacked down or removed
- Make sure all electric wires and cables are tucked away
- You may wish to spread your activities over the day to prevent getting over tired
- View the Home Safety section that has been designed to help you identify hazards and reduce the risks that can contribute to you falling
Do you ever fall within the home?
Movement & Exercise
Feeling weak or unsteady can increase your risk of falls. Below is some basic advice to help you reduce this risk:
- Keeping active is important to improve bone health, muscle strength, balance and confidence
- It is recommended that all adults complete moderate intensity exercise for 2.5 hours each week. Consider what you would enjoy doing that would challenge you depending on your ability. e.g walking / dancing / swimming
- Try to include exercise that will increase your strength (yoga, weights, carrying shopping) and balance (dancing, Tai Chi, bowls) at least twice each week
- See the further help page for the CSP/ SAGA guide on the Get up and Go balance exercises
- Before starting any new exercise, consider what you are able to do safely; start gently and speak to a healthcare professional if you have any concerns
- Gradually build up the amount of exercises you do during the day and avoid sitting still for more than an hour at a time
- If you would prefer to attend an exercise class contact your local sports development for further information
- If you feel unsteady when you are walking, a walking aid such as a stick may make you steadier. If you are unsure what kind of aid would meet your needs, please request a referral to physiotherapy via your GP surgery
- If you already have a walking aid, check it for wear and tear regularly and change any rubber feet (ferrules) when worn; these can be purchased from hardware stores or mobility shops
Do you feel weak or unsteady when standing or walking?
Vision
Your eyesight helps you to move around safely and stay steady on your feet. You may have worn glasses for years, but that doesn’t mean the lenses in your glasses are right for you now. Make sure you:
- Have your eyesight checked yearly (remember your eyesight tests are free if you are 60 or over)
- Wear your glasses as advised and keep them clean and in good condition
- Contact your optician to ask if they can visit you at home if you are unable to go out and about
- Take care on steps and stairs when you wear your glasses especially if you wear varifocals or bifocals
- If you are registered blind or partially sighted there are additional services that can offer you support
Has it been more than 12 months since your last eye test?
Memory
As we get older, problems with memory loss, confusion, difficulties with thinking and problem solving can become more common. This can affect your judgement and recognition of hazards, leading to an increased risk of falls.
- Keep your brain active by completing puzzles, crosswords and memory games
- Contact your GP surgery for further assessment if you are worried about your memory
Have you noticed a change in your memory recently?
Nutrition & Hydration
What you eat does make a difference. It is important to eat a well-balanced diet to obtain all the protein, vitamins, minerals and other nutrients that your body requires. This will help keep your body strong and healthy, and in turn may help prevent falls.
- Keep a food diary for a week — are you eating less than normal? Are you eating a well-balanced diet?
- Are you having difficulty shopping or preparing food? Speak to relatives or friends who may be able to help; also consider supermarket or meal delivery services
- Contact social services if you are having particular difficulties preparing meals and other daily activities
- If you are losing weight for an unknown reason, seek advice from your GP surgery
Do you find it difficult to eat a healthy balanced diet?
Bone Health
Breaking a bone after a fall may mean that you are at risk of osteoporosis and further fractures. There are several things you can do to promote good bone health:
- See your GP if you have fractured and haven’t discussed your bone health with another professional
- Stop smoking as this can damage the bone building cells in your body
- Keep your alcohol intake low — excessive alcohol can destroy bones and make you unsteady
- Try to take some sort of weight bearing exercise
- If you have not broken a bone before, exercise which encourages moderate impact as jogging, jumping, stamping would be beneficial
- If you have had a previous fracture or are diagnosed with osteoporosis, The Royal Osteoporosis Society will provide advice on which exercises may be suitable for you (see further help page)
- It is recommended to take vitamin D supplements, particularly over the winter months or if you do not go outdoors. These are available in supermarkets or pharmacies
Have you broken (fractured) a bone after a minor bump or fall over the age of 50?
Feet
It is important to take care of your feet because problems like long toe nails, loss of feeling and poor footwear can make you unsteady, as well as causing discomfort.
- Wear footwear that protects and supports your feet
- Wear shoes with non-slip soles that are not too thick
- Avoid high heels and backless footwear
- Trim your toenails or use a long handled file regularly — this is easier after bathing when nails are softer
- Don’t ignore minor foot problems — they are unlikely to get better by themselves — if you are in any doubt, a podiatrist or chiropodist can help; this is especially important if you have diabetes
Do you have problems with your feet which affect walking?
Bladder / Bowel
Falls can occur when people have to rush to the toilet or need to go frequently. There are a number of things you can do to keep your bladder healthy:
- Drink 6 to 8 cups of fluid per day
- Try to minimise the amount of drinks containing caffeine or alcohol
- Eat a balanced diet with plenty of fibre
- If you find it difficult getting to the toilet at night, a commode or urinal may be helpful
- Speak to your GP surgery or healthcare professional to enquire if a continence assessment is appropriate for ongoing issues
Do you have one or more of the following problems?
Rushing to get to the toilet?
Going to the toilet frequently?
Going to the toilet more than once a night?
Frequent water infections?
Fear of Falling
Anyone can have a fall — you are not alone! It’s frightening and inevitably people can lose confidence. Do any of the following ring true?
- You’re more careful with your walking, maybe slower or simply doing less
- You’re leaving the house less often, or not going as far
- You’re worried about what might happen if you fall again
All of the above are common, and if they apply to you it may mean you’ve lost some of your confidence when getting around. But remember, there are lots of things that you can do to reduce your risk of falling and improve your confidence. Most importantly, you have already taken action by completing this assessment! Ensure you follow up on the actions you’ve agreed.
Do you worry about being unsteady on your feet or have you lost confidence because of a fall?
What if I do fall?
Whilst we hope that you have reduced your risk of falls, knowing what to do if you fall can give you peace of mind. Consider creating a falls plan so you and your family know what will happen.
If you are hurt or unable to get up:
- Summon help by using your pendant alarm, calling out, crawling to a telephone or banging on a wall
- Make sure there are blankets in each room so that you can keep warm
- Move to a softer surface if you are able
- Change position regularly if you are able
If you are unhurt and feel you can get up:
- Roll over onto your hands and knees
- Crawl to a stable piece of furniture such as an armchair and use this to assist you with getting up
- Turn and sit on a chair or bed and rest for a while
If you are worried about falling when you are alone at home, you might want to get a pendant alarm to enable you to call for help even if you can’t reach the telephone.
There are also telecare sensors available such as falls detectors for people who would not be able to press a pendant alarm.
See further help page for suppliers in your area
Would you like to have a plan in place in case you fall?
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