How to Prevent falls in the kitchen
The kitchen is one of the main areas in our homes where we love to be! Yet, it can be a hazardous place. This space is often busy and filled with potential hazards like slippery floors, sharp corners, and hard surfaces. It is a space used every day, often involving movement, reaching and standing for long periods. As we age, even small changes in balance or strength can make these tasks more challenging. A fall in the kitchen can lead to serious injury, so it is important to be aware of your surroundings and take steps to stay safe. Keeping the area clear, using supportive footwear, and taking your time with tasks can all make a big difference. With a few simple precautions, you can enjoy your kitchen with greater confidence and peace of mind.
Let’s explore common fall hazards in the kitchen:
1. Throw rugs. Yes, they are pretty! But if they are loose, they can be dangerous. Opt for a non-slip kitchen mat or place an anti-slip rug underlay beneath the rug so it stays in place. If you use a walking device such as a walker or a cane, be sure the device clears the rug smoothly without accidentally lifting up the rug as you step across. In some cases, it may be best to get rid of the rug altogether!
2. Wet floors. In a kitchen, wet floors are inevitable. So be vigilant when you are at the sink. If you make a splash, no need for alarm—just clean up the spill to keep yourself from harm!
3. Placement of frequently used items. Reorganize your kitchen cupboards so that these items are within reach without needing to repeatedly stoop to the ground. Minimize the need for using a step stool or reaching overhead by placing your favorite mugs and dishware no higher than shoulder level. And those heavy items? It is best to keep them accessible on the counter top. Or placed at about hip or thigh height for easier lifting with two hands.
4. Poor or low lighting. Adequate lighting goes a long way. When our vision is distorted due to low lighting, it affects our balance. Now add multi-tasking in the kitchen and you are setting yourself up for an accident. Adding LED light strips under the cupboard is an easy and inexpensive way to add lighting to your kitchen workspace if you lack access to natural lighting.
5. Tight and cluttered space. Keep your space clear, clean and clutter-free! Rearrange what furniture you can to allow enough space for you and any walking device you use to maneuver easily.
These are the common movements that can make you lose your balance in the kitchen:
1. Reaching Overhead or Down Low
Have you ever tilted your head down and stooped low to reach an item and suddenly felt dizzy? Or looked up and stood on your tip toes for an item from the cupboard and found yourself suddenly reaching for anything around you to regain your balance? These scenarios can happen very suddenly in the kitchen when you are simply doing your business as usual.
Exercises that can help:
Training your inner ear, otherwise known as your Vestibular System.
Head/neck movements and stretches to reduce stiffness and improve range of motion in your neck.
Shoulder and mid-back stretches to improve flexibility and ease of reaching over head.
Lower body exercises for your calves, thighs, gluteal muscles and even your core to make it easier to squat, stand back up, and maintain your balance.
2. Turning Quickly or Pivoting
Imagine this—you are chopping the vegetables and you forgot about the oil heating in the pan on the stove behind you, which begins to smoke. You turn your head quickly and take a step when all of a sudden, you lose your balance. Do you have the balance skills to recover quickly?
Exercises that can help:
Practicing weight shifting with your feet in various positions. Being able to control your body weight over your feet is crucial to maintaining balance with functional movements.
Walking in all directions—forward, backward, sideways, diagonal, turning in place. Our bodies are created to move through all planes (not just forward!). But as we age, we do not move our bodies as freely. So practice moving in all directions. Maybe take up dancing as a hobby!
Standing trunk twists. Again, moving the body in a rotational plane is functional.
3. Carrying Heavy or Bulky Items
Cast iron pans, pots filled with water, a big blender with loose pieces are all examples of commonly used items in the kitchen that can cause you to become unsteady if you are not prepared. Large items may obstruct your view and cause tripping over unseen obstacles. Try using smaller cookware or simply asking for help when you need it, to avoid a preventable fall.
Exercises that can help:
Upper extremity resistance exercises will build strength to carry heavy items.
Core stabilizing exercises—having a strong core while carrying heavy things helps keep you more balanced.
Grip strengthening so you can hold on tight!
4. Standing on Chairs or Stepstools
It takes adequate leg strength and balance to step up onto a higher surface. And with a small area of space to place your feet on, the step stool requires your feet to be closer together which further reduces your stability.
Exercises that can help:
Step ups, step downs to get stronger at the very movement of stepping on and off a step stool.
Climbing stairs helps build strength and endurance when you do it repeatedly.
Sit to stands from a chair is a very functional movement that uses big muscle groups and is great at building strength.
Walking uphill or an incline can greatly improve leg strength and is good for cardiovascular training!
5. Opening Heavy Doors or Drawers
Opening heavy doors or drawers, like those on a refrigerator, freezer, oven, or lower cabinets can unexpectedly throw off an older adult’s balance. These movements often require a firm pull, and if you are unsteady or have limited strength, the sudden resistance can cause you to lose your footing.
Exercises that can help:
Upper body resistance exercises focusing on “pulling” motions to strengthen your hand grip, arms and back muscles.
Core strengthening (notice a trend?)
Reactive balance exercises which help you respond to sudden unsteadiness and regain your balance before a fall happens.
6. Standing For Long Periods
Standing for long periods in the kitchen can led to fatigue, especially in the legs and back, which can make it harder to stay balanced. Over time, muscles may weaken or become stiff, increasing the risk of a sudden loss of stability. Taking breaks or working while seated can help reduce this risk.
Exercises that can help:
Walking to improve cardiovascular system and training your endurance needed to sustain activity.
Lower body strengthening exercises to support prolonged standing.
Heel raises and toe raises for ankle, foot and lower leg strength needed for standing balance.
how to know when an older adult is no longer safe to be alone in the kitchen:
Pay attention to some key indicators that a loved one may be unsafe in the kitchen.
Some signs may include:
Needing more support when reaching into cabinets or bending down.
Frequent need to hold on to counters or furniture for stability.
Small cuts or bruises; burns from stove or hot items.
Frequent spills that go unnoticed or uncleaned.
Forgetting to turn off the stove, oven, or faucet.
Storing food in the wrong places (e.g. perishables in the pantry).
Needing to sit down often while cooking or preparing food. Becoming easily winded or dizzy.
Avoiding cooking or the kitchen altogether. Relying solely on microwave meals or snacks.
What to do if my loved one falls?
First, try to remain calm. Assess for injury such as broken bones, severe pain, or serious bleeding. If these are present, do not try to get up. Call 911 immediately. If the person is not seriously injured, bring a chair near and help them up to sit in the chair. Check and record blood pressure if you can, and initiate first aid if necessary. Always let their primary care doctor know about the fall and continue to assess for any new onset pain, swelling or symptoms that may develop in the days that follow.
Of note, if there is a head strike, it is always a good idea to call 911 or visit the emergency room to rule out head trauma or brain bleeding!
Educating yourself about common kitchen hazards can go a long way in preventing falls and injuries. Understanding the risks—like slippery floors, poor lighting, or overreaching—allows you to make simple changes that improve safety. With a safer kitchen setup, older adults can move with more confidence and continue preparing meals on their own. This not only reduces the risk of serious injury but also helps maintain independence and quality of life.