Dr. Steven G. Ward, DO · Tucson & Oro Valley
Falls and bone strength
Most falls can be prevented. Here is how to make your home safer, keep your bones strong, and build the strength and balance that keep you on your feet.
Why falls matter
Falling once doubles your chance of falling again. Fear of falling can make people less active, which leads to weakness and even more falls. The good news: strength and balance exercise, a safer home, and treating weak bones all lower your risk.
Common fractures from falls
Hip fracture
Usually a break at the top of the femur near the hip joint. Almost all hip fractures need surgery, either fixing the bone with metal implants or replacing part or all of the hip, followed by getting up and walking with therapy as soon as it is safe, often the day after surgery.
Wrist (distal radius) fracture
The most common break from catching yourself with an outstretched hand. Many are treated in a splint or cast; displaced fractures may need surgery with a plate and screws. Finger motion starts right away, and wrist exercises begin when the bone is ready.
More: Wrist fracture care · Wrist fracture instructions (PDF)
Spine compression fracture
Weakened vertebrae can collapse from a fall, or even from lifting or bending. Most are treated with short-term pain control, a gradual return to walking, and sometimes a brace. A spine fracture is often the first sign of osteoporosis and should lead to a bone density check.
Shoulder (proximal humerus) fracture
A break at the top of the humerus from falling onto the arm or shoulder. Most are treated in a sling with early gentle motion; badly displaced fractures may need surgery or a shoulder replacement.
More: Shoulder fracture care
Home safety checklist
- Remove throw rugs or tape them down; clear cords and clutter from walkways
- Bright lighting in halls and stairs; night lights from bedroom to bathroom
- Grab bars by the toilet and in the tub or shower; non-slip mats
- Railings on both sides of stairs
- Keep everyday items within easy reach, no step stools
- Know where pets are; small dogs and cats underfoot cause many falls
- Desert landscaping: watch for loose gravel, decomposed granite, uneven pavers, and edging; keep paths even and well lit
- Check outdoor steps and the path to the mailbox and car; add a railing where needed
- Wear supportive, closed-heel shoes with non-slip soles, inside and out; avoid slippers and flip-flops
- Get your eyes checked yearly and update glasses
- Ask your doctor or pharmacist to review medicines that cause dizziness or sleepiness
- Stand up slowly, and drink plenty of water in the Tucson heat
Bone density (DEXA) testing
A DEXA scan is a quick, low-radiation X-ray that measures bone density at the hip and spine. National guidelines (USPSTF) recommend screening for:
- All women 65 and older
- Postmenopausal women under 65 with risk factors, such as low body weight, a parent who broke a hip, smoking, or heavy alcohol use
For men, the evidence is less clear, so decide with your doctor. Anyone who has broken a bone from a fall from standing height, or who takes steroids long-term, should ask about bone health.
Talk with your primary care doctor about whether you need a DEXA scan, whether calcium and vitamin D are right for you, and whether a bone-strengthening medicine makes sense. Needs differ from person to person, so ask before starting supplements.
Balance & strength exercises at home
Chair sit-to-stand
Sit in a sturdy chair. Lean forward and stand up, using your hands only if needed. Sit back down slowly.
2–3 sets of 8–10
Heel raises
Hold the counter. Rise up onto your toes, then lower slowly.
2–3 sets of 10–15
Tandem stand
Hold the counter. Place one foot directly in front of the other, heel to toe, and hold.
3 × 10–30 sec each side
Single-leg stand
Hold the counter. Lift one foot and balance. Use fingertips, then try letting go if you are steady.
3 × 10–30 sec each leg
Side leg raise
Hold the counter. Lift one leg out to the side, keeping your toes forward and your body straight. Lower slowly.
2 sets of 10 each leg
Heel-toe walk
Walk along the counter with one hand on it, placing each heel directly in front of the other foot’s toes.
2–3 passes of 10 steps
More exercises: Exercise guides · Pickleball injuries: prevention & rehab
After a fall: when to get help
Call 911 if you hit your head and take a blood thinner, pass out, have confusion, severe headache or vomiting, or cannot get up.
Call our office at 520-881-1394 the same day, or go to the emergency room after hours, if you cannot put weight on a leg, a leg looks shorter or turned out, a wrist or arm looks deformed, you have new back pain after a fall, or swelling and pain keep getting worse.
Even if you were not hurt, tell your doctor about any fall. It is a sign to check your balance, medicines, vision, and bones.
Questions about a fall or bone health?
Dr. Ward treats fractures for patients of all ages in Tucson and Oro Valley.
Call 520-881-1394 Exercise guidesSources
- U.S. Department of Health and Human Services. HHS Announces Up to $27.8 Million for Falls Prevention. Press release, October 9, 2026.
- Centers for Disease Control and Prevention. Facts About Older Adult Falls. Reviewed September 8, 2026.
- US Preventive Services Task Force. Osteoporosis to Prevent Fractures: Screening. January 14, 2025. JAMA. 2025;333(6):498–508.
- US Preventive Services Task Force. Interventions to prevent falls in community-dwelling older adults. JAMA. 2024;332(1):51–57.
- American Academy of Orthopaedic Surgeons, OrthoInfo: Guidelines for Preventing Falls, Hip Fractures, Distal Radius Fractures (Broken Wrist), Osteoporosis and Spinal Fractures, Osteoporosis.
- Photo: Radik 2707, Pexels (Pexels License).
This page is general education, not medical advice for your specific condition.