At some point or another, it’s likely everyone will suffer from a good trip and fall. Whether you’re clumsy at heart, a seasoned athlete, or just going through the growing pains of getting older, falls are the most common injuries seen within hospital emergency rooms. The Agency for Healthcare Research and Quality estimates that in the United States, approximately 7.9 million injuries a year are related to falls. (1)

Simply put, anyone can take a fall, but not all falls are created equal. While some get injured from their fall, others remain unscathed from the spill. Those who go unharmed often claim it’s due to knowing how to fall properly. But the idea of knowing how to fall may seem contradictory to some. According to paratroopers, stunt professionals, physical therapists, and martial arts instructors, there is a correct way to fall. In doing so, you learn how to fall safely and likely lessen your odds of being hurt.  

Being prepared for what to do when you seem to lose your balance can prove beneficial for your overall well-being. So how does one learn to fall safely?

The Truth About Falling

Take stunt doubles for example. The daring leaps and stunts performed by stuntmen and women often leave us speechless as they walk away from their falls unharmed. For those who watch the Winter Olympics, you may even notice that falling plays a large part in a handful of events. What all these individuals have in common is that they are trained to fall safely. Whether sloppily, or with good form, they have mastered the art of being able to walk away from their falls on their own.

Of course, it’s unlikely that most individuals will be put in an extreme situation like stunt doubles or Olympic athletes. However, understanding the easy-to-learn tricks of the trade is no less essential when it comes to cushioning the fall we inevitably will one day experience.

How To Fall Safely: Tips and Tools

Centers for Disease Control and Prevention reported that in 2016 alone, almost 36,000 people died as a result of falls. (2) Learning how to fall safely can minimize the brunt of any potential damage.

“As physical therapists, we talk a lot about preventing falls, but what we don’t talk about is what to do when you actually do fall,” said Jessica Schwartz, a physical therapist in New York City who trains athletes and people with prosthetic limbs to fall without hurting themselves. “It’s almost inevitable you are going to fall, so you really should know what to do.” (3)

3 Main Tools To Falling Safely

When falling forward, it’s only natural to want to catch yourself on your hands and knees. When falling backward, you’re more likely to become disoriented often resulting in unpleasantly hitting your head on whatever surface it reaches first. These types of falls likely will result in breaking or fracturing something. It’s important to not have your body stiff and to loosen up as much as possible.

1. Protect Your Face- Nothing is worse than falling face first onto whatever surface awaits you. Protecting your face minimizes your head taking the most impact upon a fall. Look to turn your face to the side when falling forward. When falling backward tuck your chin down looking towards your stomach.
2. Cushion Your Fall- Attempt to roll your body to the side so to ensure you land on the parts of your body with more cushioning. Think of landing on butt, side of your thighs, or shoulders. “Aim for the meat, not bone” said stuntman and assistant professor of acting, Kevin Inouye. (3)
3. Stay Loose- As you fall, bend your knees and elbows. Instead of inhaling and tensing up, try exhaling to stay loose. Relax your body instead of stiffening up. If possible, try to roll into a ball position. The more you can roll upon impact, the safer you’ll potentially be.

Fall Prevention

Now that we have the tools to make falling less hazardous, how do we minimize our fall rate? Staying alert and wearing proper footwear that adheres to your environment are recommended to help prevent falls. The most helpful way to decrease your fall rate is by practicing falling!

As you’re falling, it’s unlikely to remember all the tools recommended to fall safely. Practicing how to fall allows the proper falling technique to replace the normal instinct of trying to catch yourself. Getting in touch with your body through physical activities can also help as they will strengthen your legs. Exercises that can help achieve and improve balance such as yoga can be beneficial in preventing unwanted spills. Additionally, physical therapists can assist with teaching you the correct tools to falling safely while helping you optimize your fall rate to injury ratio.

Practicing these techniques will help reduce the impact of falls and prevent serious injury. While it’s uncertain when one may take a fall, it is certain that we should be prepared for when it happens.