It’s important to get back up easily after a fall — but falling correctly is just as important too.
Falls are the leading cause of fatal and nonfatal injuries for the elderly, with about 14 million falls each year, nearly a third of adults over 65.
Knowing how to fall can potentially soften the blow when it comes to injuries, as well as preventing falls with a few tips.
While there’s no specific age at which falling becomes dangerous, the risk increases “as we get older, beyond 65 to 70,” according to Dr. Theodore Strange, chair of medicine at Northwell’s Staten Island University Hospital.
Not only do older people have an increased risk of bruising from fragile blood vessels, but there’s also a heightened chance of fractures, especially of the hip and spine, from decreased bone strength, and injuries to the head.
“Also, if on certain medications like anticoagulants, there is a higher risk of bleeding and can lead to more serious injuries that could be fatal,” Strange told The Post.
It only takes a few minor tweaks and techniques to fall correctly in order to minimize the chance of injuries, as well as prevent falling as much as possible.
To protect the head, Strange recommends tucking the chin down and lowering the head to minimize impact.
“If falling, turn the head to the side and bring one’s arm up to head level, either in front of the face with the face turned to land on cheeks, or behind the head if falling backwards,” he said.
Turning your body as you fall to land on your side can also reduce injury to the back, head and arms.
Strange also suggests keeping arms and legs bent instead of locked and stiff, as “staying loose can decrease risk of sustaining more serious injuries like fractures.”
Spreading out the force of an impact when you land throughout the body can lower the chances of a fracture or serious injury to one body part.
Trying to tuck and roll after a fall can also decrease direct impact. However, it does require practice —something Strange highly recommends — to build muscle memory and allow the body to react instinctively.
“Older patients can benefit from practicing how to fall, especially in a supervised environment,” he said.
“Panicking is always not good in these situations, so training before helps to avoid the panic with self-awareness and level of staying as calm as possible.”
Physical training and balance exercises can improve core and leg muscles through simple exercises like yoga, Tai chi or light weights.
Falling can be prevented as well by wearing proper footwear to avoid slipping and knowing your environment.
“Knowing one’s environment with possible risks and assessing the need for support or aids to prevent falls is also important,” Strange adds.
Use a cane, walker or walking stick if necessary for additional support.
And if you’re on certain medications that increase the risk of falling, avoid bending or making quick turning motions, and be aware of steps or uneven flooring.
