The Instinct to Resist a Fall and Why It’s Wrong
When you feel yourself losing your balance, the natural human instinct is to tense up and use your arms to brace for impact. For older adults, this reaction is particularly dangerous. Tensing your muscles can turn a fall into a rigid, damaging collision, concentrating the force of impact on a single point, like a hip or wrist. A fractured wrist, for example, is a very common injury from trying to break a fall with an outstretched hand.
Instead of resisting, the goal is to go with the momentum of the fall, distributing the force across the padded, muscular areas of your body rather than the bones. This requires training your mind to override the natural impulse and react calmly and correctly in a split second.
Relax Your Muscles
As you feel yourself losing balance, exhale sharply and try to relax your body. A relaxed body is like a sack of potatoes—it will absorb the impact more evenly than a stiff, board-like one. This is one of the most fundamental principles taught in martial arts and self-defense, where falling safely is a core skill.
Techniques for Different Types of Falls
The way you fall determines the best technique for minimizing injury. By understanding the most common fall directions, you can better prepare your body to react appropriately.
For a Backward Fall
Backward falls are particularly dangerous due to the risk of hitting your head or spine. The key is to protect your head and land on your buttocks and back. This method cushions the impact and distributes the force over a larger, more padded area.
- Tuck your chin: This is the most important step. Pulling your chin toward your chest protects your head from whiplash and a direct impact with the ground.
- Round your back: As you go down, round your back and curl slightly forward. This minimizes the risk of a spinal injury by preventing a stiff, straight impact.
- Bend your knees: Bending your knees helps lower your center of gravity and allows you to land on your buttocks first.
- Use your forearms: If possible, strike the ground with your forearms to help absorb some of the shock. Do not use your hands with stiff wrists, which can break easily.
For a Forward Fall
Landing on your face or hands can cause serious injury. A controlled forward fall, however, can minimize the risk.
- Hit with your forearms: Instead of using stiff hands, land with your forearms and palms flat on the ground in a 'push-up' position. This distributes the impact across a wider surface area.
- Turn your head: Turn your head to the side to avoid hitting your nose and face directly on the floor.
- Avoid locked elbows: Allow your elbows to bend and give way slightly. Locking them will send the force directly up your arms and could result in a break or dislocation.
- Breathe out: Exhaling as you hit the ground helps to relax your core and dissipate the energy of the fall.
For a Sideways Fall
Sideways falls often result in hip fractures, which can be life-altering. The goal is to avoid landing directly on the hip bone.
- Land on muscle, not bone: Roll slightly onto your side, aiming to land on the soft tissue of your thigh and buttocks, rather than directly on the hip joint.
- Grab your hip: Use the opposite arm to brace your hip. For example, if you're falling to the left, use your right hand to grab your left hip. This pulls the muscles tight, adding a layer of padding.
- Tuck your chin: As with other falls, tucking your chin protects your head.
What to Do Immediately After a Fall
Knowing how to fall is only half the battle; knowing what to do afterward is equally critical for safety and recovery. Do not panic and do not rush to get up.
The Assessment Phase
- Stay calm: Take a few slow, deep breaths to collect yourself. Assess the situation before moving.
- Check for injuries: While still on the floor, carefully move your hands and feet. Check for any pain, bleeding, or deformities. If you suspect a serious injury (head trauma, broken bone), do not move and call for help immediately.
- Signal for help: If you have a medical alert device, use it. If not, use a nearby phone or yell for assistance.
How to Get Up Safely from the Floor
If you've determined you are not seriously injured, follow these steps to get up safely:
- Roll onto your side: Carefully and slowly roll onto your side, away from the direction of your fall.
- Move to your hands and knees: Push yourself up onto your hands and knees. If your knees are sensitive, place a towel or blanket underneath them for padding.
- Crawl to a sturdy object: Crawl toward a sturdy chair or couch that won't move or tip over.
- Place hands on the object: Put both hands on the seat of the chair.
- Bring one foot forward: Slide one foot forward into a kneeling lunge position.
- Slowly stand up: Using the sturdy object for support and pushing up with your legs, slowly rise to a standing position.
- Rest in the chair: Turn and sit in the chair immediately to regain your balance. If you feel dizzy at any point, sit back down on the floor.
Prevention Is the Best Defense
While these techniques can reduce injury during a fall, preventing them in the first place is always the best strategy. Comprehensive fall prevention includes making modifications to your home, staying active to improve balance and strength, and addressing health concerns that increase risk.
For more detailed information on preventing falls, visit the National Council on Aging.
| Aspect | Safe Response (Trained) | Unsafe Response (Instinctual) |
|---|---|---|
| Body Posture | Relaxed, loose, curled in | Stiff, rigid, outstretched |
| Joints | Bent, giving way | Locked, braced for impact |
| Impact Absorption | Distributed over muscle and fat | Focused on single, hard point (wrist, hip) |
| Head Protection | Chin tucked to chest | Head exposed to impact |
| Injury Outcome | Reduced risk of fractures | Increased risk of serious bone breaks |
| Movement After Fall | Assessed calmly before moving | Rushes to get up, increasing injury |
Conclusion: Practice and Preparation
Though a fall can be frightening, proper preparation can empower older adults to handle the situation with confidence and minimize potential harm. By training your mind and body to relax and use specific techniques, you are taking a proactive step toward protecting your health and independence. Combine these safe falling techniques with a robust fall prevention plan, including home safety modifications and regular balance exercises, for the best possible outcome. Always consult a physical therapist for guidance on practicing these techniques safely.
