Shirley Ballas, the head judge of Strictly Come Dancing, has reassured fans she is "feeling much better" after a frightening accident that required hospital treatment. The 65-year-old television personality fell backwards at home on Saturday, striking her head on a glass dressing table.
Recovery Update from the Strictly Judge
In an update posted to Instagram on Sunday, Ballas expressed her gratitude to the medical professionals and friends who assisted her. "Just trying to get everything sorted, and grateful for the nurses, the doctors and my friends who helped me with everything," she wrote. She confirmed that a brain scan showed no cracked skull, but she is now resting to heal her neck and back. Ballas even promised to post a demonstration of how the fall from the stool happened, warning others to "be careful".
This incident highlights a serious concern, particularly for older adults: the significant physical and mental impact a fall can have. Rebuilding confidence is a crucial part of the recovery journey. Here are expert-backed strategies to help you or a loved one bounce back safely.
Acknowledge Fear and Start Slowly
Leo Mathew, a rehabilitation and physiotherapist lead, emphasises that fear after a fall is normal. "If you dismiss or deny these feelings, you might end up falling again," he advises. Accepting this fear can help you understand your limits and engage properly with rehabilitation.
Dr Alia Fahmy, a GP with a specialist interest in geriatric care, warns against rushing. "Try to avoid doing too much too soon," she recommends. Focus on small, safe goals like walking to the kitchen or the garden gate before attempting longer distances.
Practical Steps for Safety and Strength
Consulting a doctor is vital, especially after repeated falls. A medical review can check medications, blood pressure, and organise sight and hearing tests—all potential factors in fall risk.
Making your home environment safer is another critical step. Dr Fahmy suggests checking for trip hazards like loose rugs, poor lighting, or small steps. Installing grab rails in tricky areas can provide essential support.
Strength and balance exercises are highly effective for reducing future risk. "Even really small gains can help increase confidence," says Dr Fahmy. Simple exercises, like controlled sit-to-stands from a chair, can build lower body and core strength. Gradually increasing short walks is also beneficial.
Boosting Confidence and Independence
Do not underestimate the value of modern walking aids, which offer both stability and independence. "They’re very lightweight and do the job brilliantly," Dr Fahmy notes.
Celebrating every small victory is key for mental recovery. Dr Fahmy stresses the importance of focusing on "what you’ve achieved so far," such as mastering a safe transfer from sitting to standing.
Finally, combating isolation is crucial. Engaging in social activities like coffee mornings or clubs can improve mood and motivation. Combining this with relaxation techniques, such as mindful breathing, and wearing sturdy, well-fitted shoes completes a holistic approach to rebuilding life after a fall.
