In the United States alone, about eight million people go to the emergency room each year for falls; of these, more than 700,000 are hospitalized for injuries related to the accident. Sooner or later everyone slips or falls and you certainly want to prevent yourself or someone else from getting hurt. If you stumble, learn to protect yourself and to fall as safely as possible.
Steps
Part 1 of 3: Landing Safely
Step 1. Roll
When you fall, you can reduce the chances of being traumatized by curling up and rolling. In this way, you not only protect the fragile parts of the body, but reduce the impact when you hit the ground. There are several techniques to do this safely.
- When you do a gymnastic flip, you have to put your hands on the ground and bring your chin towards your chest; use the momentum of the fall to roll. You need to make sure that your body maintains a symmetrical position to avoid getting hurt; if done correctly, this movement even allows you to find yourself on your feet.
- A second method is the asymmetrical or "parkour" somersault. The aim is to absorb the impact with the shoulder before you start rolling on yourself; you have to try to perform a diagonal movement. The asymmetrical somersault is a favorite of martial arts and parkour experts, because it protects both hands and vertebrae.
Step 2. Avoid dangerous objects
If you are about to fall and see dangerous elements, such as broken glass or other sharp things, try to throw yourself away from them, by rolling or pushing yourself; but if you can't avoid them, protect your face by covering it with your arms.
Step 3. Practice falling into a safe environment to become an expert in these techniques
You can go to the gym or martial arts school to train yourself to fall on soft mats or padded floors; as with anything else, you have to practice to learn how to fall without hurting yourself! Minimize the chances of injury by first rehearsing in a protected location.
Step 4. Look down and assess the situation
If you are falling straight, vertically, the best thing to do is to look down and calculate the "landing" space. You can look for a safer place to touch the ground or warn people who are in your path. There are numerous techniques that are used by skydivers to land safely.
- Rest your forefoot and rotate your body in the opposite direction from the momentum; try to keep your knees together.
- When you hit the ground, bend over and turn so that your calves and thigh muscles hit the ground before your head and shoulders.
- Make sure the garment is folded towards the chest as tightly as possible; you must avoid a head or neck injury at all costs.
Step 5. Relax
Human beings have an innate fear of falling; however, the best thing to do during the movement is to relax the limbs, especially the lower ones. Muscle contraction worsens the force of impact, increasing resistance, twisting and, consequently, the severity of the injury.
- If you are falling backwards, try to bend your knees and curve your back; this trick allows you to relax before impact, reducing sudden movements.
- If you are falling sideways, lean upwards to avoid hitting your head on the ground; keep your body relaxed and breathe to avoid twitching your muscles.
Step 6. Protect your face and head during the fall
Never try to stop the movement! Bring your chin towards your chest and cover your head with your arms to fix it.
A common injury during a fall is a laceration of the tongue from a bite. During the movement, hold it against the base of the mouth by pushing the tip behind the lower incisors; this precaution prevents the impact from causing the jaw to snap shut on the tongue, injuring it
Step 7. Fall into a triangular position
To avoid falling on your face or groin, try to get into a triangular position. It is a method studied by the police forces to cushion frontal falls. You have to maximize the impact surface by falling with your hands above your head, spread your legs slightly and look towards your toes (as if you were doing push-ups).
Part 2 of 3: Avoiding or Evaluating Fall-Caused Injuries
Step 1. Check the bones
A very common trauma is the fracture, especially affecting the pelvis and arms in the elderly; in this case, you experience pain and swelling in the affected area. You may even hear screeching, clicking, or crackling caused by broken bones. If you are concerned that you have suffered a fracture, call 911 and contact your doctor immediately.
Step 2. Put on the protectors
If you are carrying out a risky activity (cycling, hiking, building construction, manual work and so on), be sure to wear the appropriate protective equipment to minimize possible trauma; this means using a helmet, knee pads, elbow pads and mouthguards.
Step 3. Purchase the correct equipment
If you wear the wrong size protectors or use them inappropriately, you can get hurt; know what to buy, how to use it and how to wear it, especially when engaging in construction or renovation work.
Part 3 of 3: Avoiding Dangerous Places
Step 1. Check the weather forecast
If you don't have to go out when the weather is bad, do your best to avoid it. If you live in a region where snow and frost are frequent, read the hourly or daily updates of the weather conditions; by doing so, you can dress appropriately and minimize the risk of falling.
Step 2. Plan the best route
Does the commute to work involve walking up a steep slope? If so, it's best to find an alternative route, especially if the climb tends to get slippery when it rains or snows. Try walking and driving alternative routes to find the safest conditions.
Step 3. Be aware of your surroundings
People are often lost in their own thoughts and pay no attention to their surroundings; avoid falling by paying attention to uneven or uneven ground, curbs and other hazards.
Step 4. Put on the correct equipment
Make sure you have the right clothes and footwear to avoid accidentally falling off; this means using rain boots or sturdy shoes when the road is wet. Women should avoid wearing high heels on soft ground.
Step 5. Search for pre-established media or security paths
Use safety ramps or handrails while walking or climbing; pay attention to warning signs of dangerous areas or surfaces.
Step 6. Keep the space free from harm
You can be the victim of serious falls even at home; you could trip over an out of place object or your pet. Make sure the pet bowls and shoes are in place to avoid accidents; organize a household cleaning routine to keep your home tidy.
