Integrated & Community Services - Community Rehabilitation and Falls

Introduction

A referral has been received for you by the Community Rehab and Falls Team.

While you wait to see your therapist, it is important to remain as active as possible.

Activity helps to:

• Improve mental wellbeing
• Get a good night’ sleep
• Keep muscles strong
• Prevent health conditions from getting worse
• Reduce risk of falls and fractures

The following are known hazards that can increase your falls risk. Please be aware of them and consider the advice:

• Removal of rugs and mats
• Fix down loose-fitting carpets
• Have a non-slip mat in the bathroom, bath and/or shower cubicle
• Have well-lit rooms, passages and staircases. Consider using a night-light or easy touch lamp by your bed.
• Tape down loose wires - do not overload plug sockets

Basic Exercises to Get Started with

You can do these exercises from the comfort of your chair. You can break up these exercises throughout the duration of the day. Your therapist will review these with you on your initial assessment and progress them as able. Work within your own limitations and stop the exercises if they cause you any pain.

1.    Hip flexion

Sitting in a chair. Lift your leg up off the seat keeping the knee bent. Return to the starting position.

Repeat on the other leg.

Repeat 5-10 times.
 

2.    Hip abduction

Sitting in a chair. Lift one leg and bring it out to the side. Then lift again and bring it back to the starting position.

Repeat 5-10 times.

Repeat on the other leg.
 

3.    Knee extension

Sitting on a chair. Pull your toes up, tighten your calf muscle and straighten your knee. Hold for 5 seconds and slowly relax your leg.

Repeat 5-10 times.

Repeat on the other leg.
 

4.    Ankle pumps

 Sitting in a chair. Bend and straighten your ankles.

Repeat 10 times

5.    Sit to stand

Sitting with your arms crossed. Stand up and then slowly sit down. If you are unable to do this with your arms crossed, use your arms to push up off the handles on the chair.

Repeat 5-10 times.

Useful Contacts

For further information, please contact the Community Rehabilitation and Falls Team on 0161 770 2300 (Please select option 1).

Crisis Enablement Team – 0161 770 6771
A service that supports the adult population in their own homes, helping prevent hospital admissions and supporting people to return home from hospital at the earliest opportunity. The team is enablement focused, consisting of nurses, therapist, assistants and social care colleagues.

Age UK Oldham - 0161 633 0213 Information and advice, services for the home, support with care and social activities.

Helpline – 0161 770 5189
A chargeable, response service provided by Oldham Council providing appropriate help at the touch of a button.

Social Prescribing – 0161 339 2345
Service to connect to social groups, help with emotional wellbeing and life changing events and help with poor health due to housing.

Social Services – 0161 770 7777 Provide social support and guidance.