There is a popular old idiom, “the bigger they come, the harder they fall”. It’s meant to convey that the more powerful a person is, the more devastating his or her defeat can be. There’s another saying that isn’t as popular, but it holds as much weight. “The older we get, the greater it hurts”. Perhaps, it’s not as famous because we kind of just made it up. But, as all older adults are well aware, it’s a factual statement!
As we age, maintaining our mobility and independence becomes more challenging. Ankle injuries, in particular, can be a significant obstacle. Ankle injuries, including sprains, fractures, and strains, can lead to reduced activity levels, prolonged recovery and even loss of independence for seniors. The good news is that many of the risks leading to ankle injuries can be reduced with awareness and proactive measures.
Focus on fall prevention.
Falls are the leading cause of ankle injuries among seniors. Seniors unfortunately have to contend with a proverbial double-edged sword. Firstly, as we age, we experience changes in balance, reflexes and muscle strength. This makes falls more common. Secondly, slippery floors, uneven surfaces and stairs are all harder to navigate for older folks. As a result, they can all be triggers, leading to twisted ankles, sprains or even fractures.
“Falls among older adults are a public health concern worldwide,” points out Healthy Aging CORE Alberta, “According to the World Health Organization, about a third of older adults fall each year. The percentage ranges from 32% to 42% for those 70 years or older. In Canada, falls are the leading cause of injury-related hospitalizations and injury deaths among people aged 65 or older.”
To prevent ankle injury-inducing falls, seniors are cautioned to wear sturdy, non-slip shoes that provide ample ankle support. They should also use mobility aids such as walkers or canes when needed. As well, it’s a good idea to install grab bars and railings in your home. They are especially helpful in high-risk areas like the bathroom and on stairs. In addition, be sure to keep walkways and paths free of clutter and ensure good lighting throughout the home.
Strengthen those muscles.
As we noted, muscle strength diminishes with age. So, it should go without saying that the muscles surrounding the ankle may weaken and tendons may lose flexibility. Weak ankles are less capable of withstanding twists, turns or sudden movements. Of course, this makes injuries more likely.
To strengthen the muscles around the ankle, it’s important to engage in regular exercises. MyHealth.Alberta.ca offers a list of very creative ones. They include towel scrunches (where you sit in a chair and scrunch a towel with your toes), calf stretches (where you use a towel to pull your foot back to stretch the calf) and the ankle alphabet (where you sit in a chair and lift the heel of your foot off the floor to trace the letters of the alphabet).
Maintain a diet rich in calcium and vitamin D.
It’s all about supporting your bone health. This is particularly important for older adults with osteoporosis. As described by Osteoporosis Canada, this condition is characterized by low bone mass and deterioration of bone tissue, which can lead to increased risk of fracture. Although their website notes that “the most common fractures associated with osteoporosis are in the hip, spine, wrist, and shoulder,” the disease can impact the ankles as well.
Eating a diet rich in calcium and vitamin D can help fortify your bones. Vitamin D enhances intestinal absorption of calcium. That’s why they work so well together. Calcium isn’t just found in dairy products. It is also in leafy green vegetables like kale and collard greens; canned seafood with bones; and fruits such as figs and oranges. Vitamin D is found in fatty fish, certain types of mushrooms and egg yolks.
Manage your chronic conditions.
Chronic conditions like arthritis, diabetes and neuropathy can negatively impact mobility and balance. Of course, this only increases the risk of ankle injuries. Neuropathy, which is common among people with diabetes, can lead to reduced sensation in the feet and ankles. This makes it harder to detect changes in terrain or footing. Arthritis can cause pain, swelling and reduced range of motion.
Calgary’s Maximum Potential Physiotherapy provides innovative ankle arthritis treatment. They reveal that ankle arthritis is a degenerative condition that affects the joints in the ankle. Leading to pain, stiffness and reduced mobility, the condition can significantly impact daily activities. The symptoms of ankle arthritis can vary in intensity but generally include persistent joint pain, swelling and stiffness, reduced mobility and joint instability.
To ward off the possibility of injuring your ankle, it’s wise to follow a tailored care plan for managing chronic conditions. It should include a combination of medication, lifestyle changes and physical therapy. You also want to ensure that you regularly use appropriate footwear. It should fit properly, incorporate good tread and accommodate swollen or sensitive joints.
Wear the right shoes.
As we just pointed out, wearing the wrong type of shoes is a no-no. In fact, improper footwear is a common cause of ankle injuries in seniors. Shoes that lack proper support, have high heels or do not fit correctly can increase the risk of rolling an ankle or tripping. The Pedorthic Association of Canada warns that your ankle can turn if you don’t match the shape of your foot with your shoe.
“Wearing shoes that are worn increases the risk of inverting the ankle,” their website notes, “Replace or repair shoes if the sole is worn on the outside. Worn shoes increase the risk of going over on the ankle – especially if the ankle has been injured before and the ligaments are relaxed…A wider-based shoe sole can also help reduce the occurrence of ankle sprains. A wider base will provide additional stability.”
Install a stair lift in your home.
Is an ankle injury preventing you from climbing the stairs in your home? If so, it might be time to install a stair lift! Stair lifts are designed to provide safe and easy access to all levels of a home. At Advantage Home Health Solutions, we always ensure that you have the complete picture of our stair lifts. No matter what your stair lift requirements are, you can choose the stair lift that is best for you!
Please don’t hesitate to give us a call at 403-460-5438. You may also email us by filling out the form on our Contact page!
