A hip fracture usually occurs when a person falls from a standing position, with the hip taking the impact of the fall, although less traumatic falls also can cause hip fractures. Ninety percent of the 350,000 hip fractures that occur each year in the United States are the result of a fall. What can you do to prevent hip fracture? Here's advice from Johns Hopkins.
Many older people fear hip fractures -- and with good reason. Of all types of fractures, hip fractures have the most significant impact on the quality of life. An alarming 20–25% of people over age 50 who break a hip will die within a year.
In addition, 40% are unable to walk independently a year after they've broken a hip, and 60% are unable to perform basic activities of daily living, such as dressing themselves. Because of these devastating consequences, preserving and boosting bone mass and preventing falls and fractures are crucial.
The rate of hip fracture begins to increase at age 50, doubling every five to six years. Nearly half of the women who reach the age of 90 have suffered a hip fracture. Men account for nearly 30% of hip fractures.
What you can do to prevent hip fractures. Along with bone-strengthening medications, preventing falls is a crucial component of fracture prevention. Here are some simple steps you can take to reduce the likelihood of falling.
- First, make sure that your floors are clear of any obstacles such as area rugs or extension cords.
- Hallways, stairwells, and bathrooms should be well lit (especially at night).
- Grab bars in showers and bathtubs are highly recommended.
- Be sure that your eyeglasses or contact lens prescriptions are up to date.
- Review your medications with your doctor; some medications can increase the risk of falls by impairing balance and alertness.
- In some cases, lightly padded hip protectors may be recommended; these can reduce the risk of a hip fracture in the case of a fall.
- Another way to reduce the risk of falls is to improve your muscle strength through resistance training and your balance through yoga or tai chi exercises. Check with a physical therapist or certified trainer to get recommendations that are appropriate and safe for you.
