A flashlight, night light and sturdy slippers might not be the typical items you throw in your suitcase, but they could be the difference between a safe winter trip and one that lands you in the emergency department.

Staying safe from falls is always important – especially when you’re not in your home and there are new and unfamiliar potential hazards that could cause a spill.

“In general, holidays are busy, and we are distracted” said Alison Weston, an injury prevention specialist with UCHealth’s Northern Colorado trauma services program.  “One of the best ways to prevent a fall during this time is to plan ahead.”

According to the Centers for Disease Control, falls among adults 65 and older caused 38,000 deaths in 2021, making it the leading cause of injury death for that age group. In that same year, emergency departments throughout the U.S. saw a record three million visits for older adult falls.

“Fall prevention is important because, although it’s common with older adults, it’s not a normal part of aging and there are ways to prevent it,” said Weston. “It’s easy to fall in snow and on ice, so you need to be as prepared as possible.”

Falls are responsible for more than 95% of hip fractures and are the most common cause of traumatic brain injuries.

With those sobering statistics in mind, Weston offers fall prevention tips ahead of the busy holiday travel season.

How to stay safe from falls

• Advocate for yourself. Communicate any concerns to friends and family before you visit.
• Ask homeowners to pick up toys and other clutter from pets and children before you arrive.
• Sit down before greeting small children and pets if you have balance issues.
• Bring a night light for the bedroom, hall or nearby bathroom, and use a flashlight when necessary to navigate in the dark.
• Stay hydrated, especially at higher elevations. If you consume alcohol, be aware of how it may interact with medication.
• Wear slippers or socks with grips on the soles.
• Be aware of throw rugs.
• Ask your host to place a bathmat or rubber strips in the bathtub.
• Pack proper footwear for outdoor activities, giving consideration to closed toe options with good treads.
• Talk to your pharmacist before your trip regarding any medication concerns.

“Family members and friends want to help, but don’t always know how,” said Weston. “We might be nervous to talk about our fear of falling, but we need to speak up. Communication is key.”

If you’re staying in a hotel, ask for an accessible room that has a customized shower and tub. If an airport is part of your holiday plans, give yourself plenty of time. Request a wheelchair or transport assistance to the gates. While canes are allowed on airplanes, other similar items like walking sticks may not be allowed.

“Airports are busy and crowded, so it helps to have an assistive device or transportation if you have a long walk to your gate,” Weston said.

For those sticking closer to home, some additional fall-proof holiday advice 

• Tending to a spill as soon as it happens so you don’t slip.
• Thinking ahead if you will need help retrieving decorations or items located in a difficult spot.
• Keeping your cell phone charged and on your person in case of emergencies.

“Ask a family member or friend to reach up to that shelf or go down to the basement for you to retrieve those items so you won’t be standing on stools or step ladders to get them yourself,” she said.

If the worst occurs and you or someone else does sustain a fall, take a moment and assess the situation. Others around are going to want to help. If you aren’t injured, try to get up by yourself, if possible, or tell them how they can best help you.

“You don’t want someone injuring themselves or you more by pulling you up,” she said.

Get emergency help or seek medical attention if you are concerned about injuries or if you have hit your head, especially if you are on blood thinners.

“Holidays are wonderful, but with all the hustle, bustle and hurrying, we can become less aware. Slow down and focus on what you’re doing,” said Weston. “Have your plan in place to avoid a fall and ask for – and accept – help.”