HOW TO FALL

Usually I write about how to prevent falls. But what if a fall is inevitable?
  • Is it possible to stop a fall in progress? 
  • What is the safest way to fall to minimize injury?
  • What is the best way to get up off the floor after a fall?
  • How can we improve our stability when we feel unsteady?

One of the defining characteristics of falls is that they usually happen without warning. We are suddenly down on the floor and often have no idea what went wrong. As a result we think there is nothing we can do to stop having falls and many of us think that falling is a natural part of aging. That is not true. We can reduce our fall associated risk, just as we can reduce the likelihood of developing heart disease, using good sense and practical advice.

But what if the horrible event happens nonetheless? What can we do?

What is the best way to fall?

  • Protect your head first: If you are falling forward, turn your face to the side as you fall. If you are falling backward, tuck your chin so your head doesn't hit the ground first.
  • Allow your arms to break the fall even if you are concerned you may break a wrist. Better to break an arm than your head. Put your arms in front of you if you are falling forward. Place them behind your head if you are falling backwards.
  • Relax: Let your body melt.
  • While falling, twist or roll your body to the side.
  • Keep your elbows and knees bent. The moment you sense you've lost your balance, get ready by bending your arms and legs. Most people panic and become rigid. Try not to tense up.
  • Let the "meat" take the hit. Better to fall on your buttock than your lower back.
  • Spread out the force of the fall. Spread out the force of the impact over a large area of your body. Falling on a single point will result in that area taking most of the damage.
  • Keep falling. Your instinct will be to stop your body as quickly as possible. Instead give in to the fall and let your body roll with the fall.

There are several Oriental techniques that prepare you very well for how to handle falling. These include Qigong, Tai Chi Chuan and Aikido. If you study any of these forms consistently, your physique and your centeredness will provide you with excellent tools to handle rolling with the fall while keeping your body relaxed. I bet there are far fewer injuries from falls among students of these.

What can we do when we first begin to sense we are loosing our balance?

There are several key things you can do if you feel unsteady that helps to prevent a fall from happening:
  • Focus your eyes wherever you are facing. This will immediately help to anchor your weight. To focus your eyes, look at an object (unmoving) that is small and in the center of your view. Focus on that object to try to see it as clearly as you can.
  • Whenever you feel wobbly or shaky, pull your abdominal muscles in to steady yourself.
  • Soften your knees to prevent getting rigid.
  • Emphasize picking your feet up as you move. It is far safer to step onto a foot that has been lifted up off the floor than to trust the tentative motion of shuffling.*
  • Breathe. As always, conscious breathing helps almost every stressful situation. It is always a good idea to take a deep breath.

* When in doubt, lift your feet up. Do not slide or shuffle them forward. A lifted foot has a much better grip when it is clearly placed on the ground. Shuffling the foot actually increases the likelihood of slipping and falling. Think of black ice for example. If you are stuck in winter and must walk on black ice the very safest way to do that is to lift your feet and place them directly down on the ice. Shuffling will cause you to slide and is much more dangerous even though the smallness of the movement might suggest otherwise. Our natural reaction in challenging situations is to keep the feet close to the floor and shuffle. Our instincts are not correct here. Practicing lifting the feet as you walk is the best way to prepare.

Can we stop a fall already happening?

Yes. Step aside. This is a technique that I highlight in my DVD series Building Better Balance. If a fall is already in progress, you may be able to stop the fall by moving one foot to step in the direction you are falling. If someone bumps you from the side and sends you falling, step out to the side to stop the fall. If you are falling forward, place one foot out in front of you with your knee bent to brace yourself from any impact. I know of at least 2 people who prevented what would have been catastrophic falls using this technique. 

To practice stepping aside, stand with your feet right under you with your toes directed straight ahead. Lift one foot and widen your stance. You will end up with your feet in what is called 2nd position in ballet. Your feet will be naturally turned out. As you step to the side, soften your knees to ground yourself. Practice this to each side. You can also practice stepping out forward to brace yourself. With one movement you can regain stability! Make sure to practice in safe conditions. Always hold onto something as you practice.

One of the reasons this technique works is because stepping out wide with the feet turned out and knees soft is one of the most stable positions we can place ourselves in. It is a dramatic way to steady ourself and prevent the fall from proceeding. 

Getting safely up after a fall:

  • The very first thing you should do after you fall is nothing. Call for help.
  • Check yourself out for injury. Do not attempt to get back up again if you feel anything hurting. Make certain it is safe to move.
  • Move yourself over to a piece of sturdy furniture.
  • If possible, do not crawl on your hands and knees to get there. The nerve endings in the knees are so close to the skin surface that it is very painful for most older people to crawl.
  • Instead “scoot” backwards. Scooting is done by sitting on the floor with your legs in front of you and using your hands pushing against the floor to move yourself backwards.
  • After reaching something sturdy, kneel on one knee as you put the other foot flat on the floor. Use your arms to pull yourself up. To alleviate the pain of kneeling, place something under your knee like folded clothing or even your pocketbook. 
  • As an alternative, try to push yourself off the floor instead of pulling yourself up. This innovative method is described in the following article:

It is very important to report your fall to your health care provider. Even if you have suffered no physical injury. Falls are significantly underreported. It is essential for your doctor to have a clear understanding of your health and the challenges you face. They can help in many ways.

Published June 13, 2019