Content

• To step
• Method 1 of 2: Fall well
• Method 2 of 2: Prevent falls
• Tips

Falling can pose a serious risk of injury, even if only from standing height. Depending on your age, health, and condition, the severity of these injuries can vary. However, there are a few techniques anyone can use if they fall to lessen the impact and avoid injury.

To step

Method 1 of 2: Fall well

1. Protect your head. The most important part of your body to protect in the event of a fall is your head. Head injuries can be very serious and even fatal. Make sure you prioritize protecting your head if you fall by positioning it properly.
   • Push your chin down, as well as your head.
   • When you fall down, fall face first, turning your head to the side.
   • Bring your arms up to your head for extra protection. Hold them in front of your head if you fall forward, or behind your head if you fall backward.
   • If you take anticoagulants or blood thinners and hit your head in a fall, it can lead to dangerous and life-threatening bleeding in your skull. Call your doctor, who can tell you if you need to go to the hospital for a CT scan.
2. Turn into your trap. If you fall straight forwards or backwards, try to turn your body so that you land on your side. Falling directly onto your back can cause serious injury. A head-on fall can cause head, face and arm damage. Landing on your side can reduce the risk of injury in a high fall (for example, from vertical paths in one direction).
3. Keep your arms and legs bent. It can be tempting to try and cushion yourself completely on your arms in the event of a fall. Trying to catch yourself in the event of a fall with your arms outstretched, putting full force on the arms, can cause injury. Try to keep your arms and legs slightly bent when you fall.
   • Landing completely on your arms in an attempt to catch yourself can break your wrists and arms.
4. Stay loose. Tightening during a fall can increase the risk of injury. The tension in your body will not be able to absorb the force of the fall. By concentrating the impact on one point of your body, the limbs that were held taut are more likely to break, instead of going with the movement.
   • You can try to exhale when you fall to keep your body relaxed.
5. Roll on after landing. If you are able, this is a good technique for dissipating the force of a fall. By rolling, you send the energy of the fall into the roll, instead of your body absorbing the impact. Since the technique is difficult, you can practice falling and rolling in a gym or somewhere with padded and cushioned floors.
   • Start in a low squat position.
   • Lean forward and place your palms flat on the floor in front of you.
   • Push your legs off the floor and move your weight forward.
   • Your legs go over your head.
   • Keep your back rounded and try to land gently on one shoulder.
   • Let the impulse carry you through the roll and land you back on your feet.
6. Spread the force of the fall. A big part of falling safely is spreading the force of the fall over much of your body. Falling on a single point will cause that area to take the most damage. By spreading the impact, you reduce the risk of serious injury to any part of the body.

Method 2 of 2: Prevent falls

1. Wear good footwear. If you work or walk in an environment where there is a risk of slipping, it is best to wear non-slip shoes. These shoes are specially designed to grip surfaces and prevent falls, even if those surfaces are slippery or wet.
   • Most shoes of this type are labeled "anti-slip".
2. Pay attention when you walk. When walking, pay close attention to the speed at which you walk and where you walk. The faster you walk or run, the more likely you are to fall, especially if the ground is suddenly or surprisingly uneven. By slowing down and being aware of the environment, you can reduce the chance of falling.
   • Be careful when walking or running in unfamiliar places, where the ground may be uneven.
   • Pay attention when climbing stairs and always use the handrail.
3. Use proper safety equipment. When performing a task that requires the use of a ladder or similar device, always take proper safety precautions. Review operating manuals or safety instructions to make sure you are using the device properly.
   • Always check that a ladder or step stool is secure and working properly.
   • Always consider your safety when using a vehicle. Always get into or onto a means of transport slowly and carefully.
4. Create a safe environment. Whether at work or at home, take a few steps to create a safe environment that eliminates the most common trip hazards. Making frequently used rooms and areas safe and preventing tripping hazards can greatly reduce the risk of falls. Check out the following list for some helpful tips:
   • Always close drawers after use.
   • Do not leave cords or wires in walkways.
   • Keep your surroundings well lit.
   • Walk slowly over slippery or dangerous areas, taking small controlled steps.
   • Consider moving if you live somewhere with steep stairs where falls are a problem. Otherwise, provide handrails or balustrades.
   • Use non-slip bath mats in the bathroom and consider installing a handle in the bath.
   • Discard small carpets or use double-sided tape to make sure they don't trip or slip.
5. Prove your strength and balance with practice. Weak legs and muscles can increase your chance of falling. Gentle exercises such as tai chi can improve your strength and balance, making falls less likely.
6. Be aware of medications that can affect your balance. Some medications can cause dizziness or drowsiness, making you more likely to fall. Talk to your doctor about your medications (sometimes the interaction between different medications can lead to these side effects). You may be able to prescribe them something else.

Tips

• Always protect your head first.
• Practice falling in a safe environment, such as a gym with floor mats and cushions.
• If you fall from a high spot, a regular forward roll is dangerous - you could break your spine or collarbone or hit your head. Instead, try doing a shoulder roll, rolling diagonally across your spine, rather than directly past it.