Alexandria, VA – Do you remember the Ring O’Roses nursery rhyme?
Ring around the rosie,
A pocket full of posies,
Ashes! Ashes!
We all fall down!
It was one of the rhymes I grew up with. My friends and I circled round and round, and at the end, we all fell down laughing. It was fun.
Several weeks ago, I fell in my kitchen. I tripped over my own feet, badly scraped my elbow on a cabinet, and landed hard on a knee. It was stunningly painful, and some minutes before I could assess my injuries and determine that nothing was broken, and then some minutes more before I could get myself on my feet. I was grateful that I didn’t break a bone. Still, the fall exacerbated the arthritis pain in that knee. Despite weeks of treatment with heat, ice, and Voltaren, the pain persists.
Falling at my age is not fun! I identify more with Humpty Dumpty.
Humpty Dumpty sat on a wall,
Humpty Dumpty had a great fall,
All the King’s horses and all the King’s men
Couldn’t put Humpty together again.
I am not alone. According to the National Institute on Aging, more than one in four people 65 years or older fall each year, and the risk of falling and fall-related problems increases with age and falls can be particularly dangerous for older adults.
See Falls and Fractures in Older Adults: Causes and Prevention | National Institute on Aging (nih.gov) for additional information on the many things that may cause falls in older adults, steps to take to prevent falls, what to do if you fall, and how to keep your bones strong to prevent fall-related fractures.
In hopes it may be helpful, I’ve copied the section on what to do if you fall:
- Take several deep breaths to try to relax. Remain still on the floor or ground for a few moments. This will help you get over the shock of falling.
- Decide if you are hurt. Getting up too quickly or in the wrong way could make an injury worse.
- If you think you can get up safely without help, roll over onto your side. Rest again while your body and blood pressure adjust. Slowly get up on your hands and knees, and crawl to a sturdy chair.
- Put your hands on the chair seat and slide one foot forward so that it’s flat on the floor. Keep the other leg bent so the knee is on the floor. From this kneeling position, slowly rise and turn your body to sit in the chair.
- If you are hurt or cannot get up on your own, ask someone for help or call 911. If you are alone, try to get into a comfortable position and wait for help to arrive. Prepare for a fall by keeping a well-charged cordless or mobile phone with you at all times and arrange for daily contact with a family member or friend. Emergency response systems are another option: These systems enable you to push a button on a special necklace or bracelet to call for help. Some smartwatches also have this feature.
From Sara Pappa, Assistant Professor at Marymount University, I learned that the age-adjusted fall death rate increased by 41 percent from 2012 to 2021 and that even falls that don’t result in death can still cause traumatic brain injuries, hip fractures, and decreased independence and quality of life.
An increase of 41 percent is a startling number and gives me pause to wonder whether there is a change in what is being reported or how the reporting is done. Still, the number gets one’s attention.
According to a 2023 press release, “Marymount University’s Center for Optimal Aging (marymount.edu/academics/center-for-optimal-aging/) was awarded a third round of funding totaling $548,298 that will cover a timeframe extended to April 2027 from the Administration for Community Living. Alongside its many community partners, Marymount will continue this vital work of helping to reduce the number of falls and fall-related injuries in the region, expanding fall prevention programs to underserved communities, and enhancing their capacity for long-term sustainability.
“The latest round of funding will help older adult-serving community groups in Northern Virginia and Washington, D.C., with implementing two established evidence-based falls prevention programs: Stay Active and Independent for Life (SAIL), a strength, balance and fitness program for older adults who are at low-to-moderate risk for falling, and Matter of Balance (novafallsprevention.com/a-matter-of-balance) which features small group sessions led by a trained facilitator designed to reduce the fear of falling and familiarize older adults with balanced-focused exercise activities.”
In response to my query about her experience with strength and balance exercises for seniors, my friend Judy Lohmann confirmed the value of the SAIL program. She has taken the class at a Fairfax County Senior Center and cautioned that it fills up quickly.
From Senior Services of Alexandra, (sensiorservicesalex.org) I got the link to the Northern Virginia Falls Prevention Alliance SAILPrograms (novafallsprevention.com) which identifies locations in Alexandria and Arlington that offer the program.
Even though I work out faithfully at a local fitness center five times a week, I’m signing up for this class early! No Humpty Dumpty for me!
Mosaic Artist-Photographer Nina Tisara if the founder of Living Legends of Alexandria
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