09/24/2024
๐ ๐๐๐ ๐๐ ๐ ๐๐๐๐ ๐ ๐๐ ๐๐ ๐๐๐๐ ๐๐
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๐๐๐๐๐๐? ๐
Understanding your fall risk is essential for maintaining safety and mobility.
๐๐๐ง๐ ๐๐ง๐ ๐จ๐ค๐ข๐ ๐จ๐๐ก๐-๐๐จ๐จ๐๐จ๐จ๐ข๐๐ฃ๐ฉ ๐ฆ๐ช๐๐จ๐ฉ๐๐ค๐ฃ๐จ ๐ฉ๐ค ๐๐๐ก๐ฅ ๐ฎ๐ค๐ช ๐๐ซ๐๐ก๐ช๐๐ฉ๐ ๐ฎ๐ค๐ช๐ง ๐ง๐๐จ๐ :
Do you feel unsteady when standing or walking?
Have you fallen in the past year?
Do you worry about falling?
If you answered โyesโ to any of these questions, it might be a good idea to discuss your concerns with a healthcare provider. They can perform a thorough evaluation and recommend strategies to reduce your fall risk.
๐๐๐ฎ ๐๐ฃ๐๐๐๐๐ฉ๐ค๐ง๐จ ๐ค๐ ๐๐๐ก๐ก ๐๐๐จ๐ :
Previous Falls: A history of falls increases the likelihood of future incidents.
Balance and Gait Issues: Difficulty with balance or walking can elevate risk.
Muscle Weakness: Weakness in the legs significantly contributes to fall risk.
Vision Problems: Poor vision can hinder safe navigation.
Medications: Some medications may cause dizziness or drowsiness.
Chronic Conditions: Conditions like arthritis, diabetes, and Parkinsonโs disease can add to your risk.
๐๐ผ๐บ๐บ๐ผ๐ป ๐๐๐๐ฒ๐๐๐บ๐ฒ๐ป๐๐:
Timed Up and Go (TUG) Test
30-Second Chair Stand Test
Four-Stage Balance Test
Five Times Sit to Stand (5X STS) Test
Single Leg Stance (SLS) Test
๐. ๐๐ข๐ฆ๐๐ ๐๐ฉ ๐๐ง๐ ๐๐จ (๐๐๐) ๐๐๐ฌ๐ญ
Purpose: To assess mobility and balance.
Equipment Needed: A stopwatch, a standard chair, and a distance of about 3 meters (10 feet) marked on the floor.
Instructions:
Starting Position: Sit in the chair with your back against the backrest.
Begin the Test: When ready, say โGoโ and start the stopwatch. Stand up from the chair.
Walk: Walk at a comfortable pace to the marked line (3 meters away).
Turn Around: Turn around at the line and walk back to the chair.
Sit Down: Once you reach the chair, sit down again.
Stop the Timer: Stop the stopwatch as soon as you sit down.
Scoring: Record the time taken to complete the test. A time of 12 seconds or more indicates a higher risk of falling.
๐. ๐๐-๐๐๐๐จ๐ง๐ ๐๐ก๐๐ข๐ซ ๐๐ญ๐๐ง๐ ๐๐๐ฌ๐ญ
Purpose: To assess lower body strength.
Equipment Needed: A standard chair (without armrests) and a stopwatch.
Instructions:
Starting Position: Sit in the middle of the chair with your feet flat on the floor, shoulder-width apart, and arms crossed over your chest.
Begin the Test: When ready, say โGoโ and start the stopwatch.
Stand Up: Stand up fully and sit back down. Repeat this as many times as possible within 30 seconds.
Counting Reps: Count each complete stand (from standing up to sitting down) as one repetition.
Scoring: Record the total number of times you stood up in 30 seconds. Fewer than 8 repetitions may indicate a higher risk of falling.
๐. ๐
๐จ๐ฎ๐ซ-๐๐ญ๐๐ ๐ ๐๐๐ฅ๐๐ง๐๐ ๐๐๐ฌ๐ญ
Purpose: To evaluate balance.
Equipment Needed: A stopwatch (optional) and a flat, stable surface.
Instructions:
Position 1: Stand next to a wall or sturdy chair for support. Stand with your feet together (heels touching).
Hold for 10 seconds.
Position 2: Stand with your feet in a semi-tandem position (one foot directly in front of the other, heel touching toe).
Hold for 10 seconds.
Position 3: Stand in a full tandem position (one foot directly in front of the other).
Hold for 10 seconds.
Position 4: Stand on one leg (with the opposite foot raised off the ground).
Hold for 10 seconds.
Scoring: If you can hold each position for the full 10 seconds without losing balance, your risk is lower. Difficulty holding any position may indicate a higher risk of falling.
๐. ๐
๐ข๐ฏ๐ ๐๐ข๐ฆ๐๐ฌ ๐๐ข๐ญ ๐ญ๐จ ๐๐ญ๐๐ง๐ (๐๐ ๐๐๐) ๐๐๐ฌ๐ญ
Purpose: To assess lower body strength and endurance.
Equipment Needed: A standard chair (without armrests) and a stopwatch.
Instructions:
Starting Position: Sit in the chair with your back against the backrest and feet flat on the floor.
Begin the Test: When ready, say โGoโ and start the stopwatch.
Stand Up: Stand up fully and then sit back down. Repeat this process five times as quickly as possible.
Stop the Timer: Stop the stopwatch when you sit down for the fifth time.
Scoring: Record the time taken to complete the five repetitions. A time of 12 seconds or more indicates a higher risk of falling.
๐. ๐๐ข๐ง๐ ๐ฅ๐ ๐๐๐ ๐๐ญ๐๐ง๐๐ (๐๐๐) ๐๐๐ฌ๐ญ
Purpose: To assess balance.
Equipment Needed: A stopwatch.
Instructions:
Starting Position: Stand straight and lift one foot off the ground, keeping your leg straight.
Begin the Test: Start the stopwatch as soon as you lift your foot.
Hold the Position: Try to hold the position for as long as possible without touching the raised foot to the ground or using support.
Stop the Timer: Stop the stopwatch when you either lose balance, touch the raised foot to the ground, or reach 30 seconds.
Scoring: Record the time you were able to maintain balance. Holding for less than 10 seconds may indicate a higher risk of falling.
Resources:
https://my.clevelandclinic.org/health/articles/23330-fall-risk-assessment
https://www.cdc.gov/steadi/media/pdfs/STEADI-Algorithm-508.pdf
https://www.health.harvard.edu/staying-healthy/fall-prevention-strategies-to-help-keep-you-from-falling-down
http://cdc.gov/
http://medlineplus.gov/
http://health.qld.gov.au/
http://aafp.org/
http://nia.nih.gov/
http://health.usnews.com/
As we age, our risk of falling increases. Fall prevention measures such as exercise, changes to your home, and regular health checkups may keep you safe....
