Prevention of Falls and Chronic Pain

As we age, our bodies undergo natural changes that affect balance, strength and mobility. These changes make older adults more susceptible to falls, which are not just minor accidents but can lead to fractures, loss of autonomy and chronic pain.

In fact, the relationship between falls and chronic pain is direct: falls can cause injuries that result in persistent pain, while chronic pain can affect balance and mobility, increasing the risk of falling. Therefore, prevention is essential to ensure a healthier, more independent life without limitations.

Why Are Falls So Worrying?

Falls represent a public health problem among the elderly for several reasons:

1. Impact on Physical Health: Hip, spine and wrist fractures are common in falls and can cause chronic pain and permanent limitations.

2. Impact on Mental Health: Fear of falling again can lead to social isolation, anxiety and depression.

3. Loss of Independence: Many people who suffer falls need help to perform daily tasks, affecting their autonomy.

4. Risk of Mortality: In severe cases, falls can lead to fatal complications.

Fortunately, with simple preventive measures, it is possible to minimize these risks and promote safer and more comfortable aging.

Risk Factors for Falls

Before talking about prevention, it is important to understand the main factors that increase the risk of falls:

• Muscle weakness: Loss of muscle mass reduces strength and balance.

• Vision problems: Difficulty seeing objects or irregularities on the floor.

• Medications: Some medications cause dizziness or drowsiness.

• Unsafe environments: Stairs without handrails, loose rugs and inadequate lighting are dangerous.

• Chronic pain: Conditions such as arthritis and back pain limit mobility and increase the risk of falls.

How to Prevent Falls at Home and Away?

1. Strengthen Your Body

Staying active is one of the best ways to prevent falls. Regular exercise helps strengthen muscles, improve balance, and increase flexibility. Some simple activities you can do at home include:

• Chair raises: Stand up and sit down from a chair several times in a row to strengthen your legs.

• Broomstick balance: Use a broomstick as support and try to balance on one foot for a few seconds, alternating sides.

• Stretching: Simple stretching movements help improve flexibility and reduce joint pain.

2. Adapt Your Environment

Small changes at home can significantly reduce the risk of falls:

• Remove loose rugs or use non-slip mats.

• Install grab bars in the bathroom, especially in the shower and near the toilet.

• Keep rooms well lit, especially hallways and stairways.

• Arrange the furniture so that you have space to walk freely.

3. Check Your Health Regularly

• Vision: Get regular eye exams to make sure you see well.

• Hearing: Hearing problems can affect balance, so get your hearing checked.

• Medications: Review your medications with a doctor to avoid side effects that may increase your risk of falls.

4. Wear Proper Footwear

Choose shoes with non-slip soles and avoid loose or high-heeled flip-flops. Safe footwear can make all the difference in preventing accidents.

5. Eat Well

A diet rich in nutrients such as calcium and vitamin D strengthens bones and reduces the risk of fractures in the event of a fall.

Chronic Pain and How to Reduce It

Chronic pain is pain that persists for more than three months, even after the initial cause has been treated. This pain can arise from conditions such as arthritis, fibromyalgia, herniated discs, and even previous falls.

How to Control Chronic Pain?

1. Low Impact Exercises

• Gentle movements help improve circulation and reduce inflammation in the joints:

• Short walks: Stimulate your joints without putting too much strain on them.

• Stretches in bed: Move your arms and legs before getting up to warm up your body.

2. Anti-inflammatory diet

Include foods that help reduce inflammation and pain, such as:

• Fish rich in omega-3 (salmon, sardines).

• Oilseeds (chestnuts, walnuts).

• Red fruits (strawberry, blackberry).

• Turmeric .

3. Relaxation Techniques

Practices such as meditation, yoga and deep breathing can help relieve tension and reduce the perception of pain.

4. Physiotherapy and Professional Guidance

A physical therapist or other specialist can create specific exercises to relieve chronic pain and improve mobility.

How to Treat Chronic Pain in Cabo Frio and the Lakes Region

If you suffer from chronic pain in Cabo Frio or the Lagos Region, Dr. Diogo Fagundes is the ideal specialist to help alleviate your symptoms. As an orthopedist and nutritionist, he offers comprehensive treatment, combining orthopedic techniques with personalized nutritional guidance. Dr. Diogo works to identify the cause of your pain and create a treatment plan that promotes relief, recovery, and quality of life. Schedule an appointment and find out how he can transform your health.

Who is Dr. Diogo Fagundes?

Dr. Diogo is an experienced and respected professional with years of experience helping people overcome pain and live a better quality of life. He uses a holistic approach that combines the science of nutrition with practical strategies for physical health, making him the ideal person to guide you through this process.