A good way to fall safely involves preparing your body, protecting vulnerable areas like your head, minimizing impact, and continuing to roll or relax through the fall.
Falling is often unavoidable, but how you react in the moment can significantly reduce your risk of serious injury. Experts suggest a strategic approach to manage the impact.
Steps for Falling Safely
Based on a four-point plan for a safe landing, here are key actions to take when you sense you're losing your balance:
1. Stay Bent
The instant you realize you're falling, prepare your body. This involves bending your elbows and knees. Being flexible and prepared for impact helps distribute the force rather than absorbing it rigidly in a straight limb.
- Action: Bend your elbows and knees immediately.
2. Protect Your Head
Your head is one of the most critical areas to protect during a fall.
- Action: If falling forward, turn your face to the side to prevent direct impact on your nose, jaw, or forehead. Use your arms to cushion or cover your head if possible, but prioritize keeping elbows bent.
3. Land on the Meat
Aim to land on the fleshy parts of your body, such as your thighs, buttocks, or shoulders, rather than directly on bones, joints, or hands. Trying to catch yourself stiffly with outstretched hands can lead to broken wrists or arms.
- Action: Guide your body to land on softer, more muscular areas.
4. Keep Falling
It might sound counterintuitive, but stiffening up during a fall increases the chance of injury. Allowing your body to roll or continuing the motion helps dissipate the energy of the fall. Trying to stop abruptly can concentrate the force on a single point.
- Action: Don't fight the fall; try to relax and roll through it if possible.
Following these steps can help mitigate injuries when an unexpected fall occurs.