Preventing Falls With Diet, Exercise, & Orthotics


One of the leading causes of injury in those individuals over 65 is falling, so knowing how to reduce your chances of falling is critical to staying healthy and active as you age. Since many older individuals also suffer from osteoporosis—which causes a weakening of the bones and makes them more likely to break in a fall—it is especially important to try to find ways to avoid falling in the first place.

Minimizing bone loss and reducing the risk of falling and permanent injury are essential for optimum health in your advancing years.

These tips can help avoid problems in your later years

  • Custom orthotic insertsYour foot doctor can help you with balance problems and advise you on the use of custom orthotics that can help improve foot and ankle stability.
  • Consume a high calcium diet—Natural yogurt (without the added sugar), kale, cauliflower, and broccoli are some excellent sources of calcium.
  • The sunshine vitamin—Sufficient vitamin D in the diet and through sunlight absorption are the best ways to increase this essential nutrient.
  • Daily exercise—Is essential to strengthening the muscles, tissues and tendons surrounding your foot and ankle bones. Exercise also helps improve flexibility and balance which will further reduce the chances of falling.
  • Safety devices—Installation of railings, lighting, and removal of any tripping hazards will help to make your home safer.
  • Smoking cessation—Eliminating smoking is essential for the optimum good health of your bones and the rest of your body as well.
  • Drink less alcohol—Spirits cause dehydration and instability that often will lead to a severe fall.

If you would like some help determining the best ways to the strengthen your feet and ankles to avoid falls, and for help in the use of custom orthotic inserts, contact your foot care professional. At Fit Feet for Life, our team of board-certified podiatrists has access to advanced technologies and years of experience to help diagnose and treat a variety of foot and ankle problems, including heel pain, sports injuries, toe deformities, nail fungus, and plantar warts.  Bonnie Sanchez, DPM, and Gregory Cook, DPM, provide high-quality foot and ankle care to patients in the Tampa/St. Petersburg area at our five offices conveniently located in Sun City Center, Clearwater, St. Petersburg, and our two Tampa locations. Please contact us for more information or to schedule an appointment.