Falling is an unfortunate reality that many people face, especially as they age or navigate physical challenges. While preventing falls is always the goal, knowing how to fall safely can significantly reduce the risk of serious injury if a fall does happen. Understanding proper techniques for protecting your body during a fall, as well as practicing these strategies in a safe environment, can make all the difference.
Here, Barb Brown, ACE-certified personal trainer, shares the essentials of falling safely, offering tips and techniques to minimize harm and recover with confidence.
Why It’s Important to Practice Falling
Everyone needs to work on balance. Even with that, however, chances are people are going to fall at some point because of ice or uneven sidewalks, perhaps a pet that is a tripping hazard.
“I have a cat that can be a tripping hazard. But, we want to do it as safely as possible, have the least amount of injury possible. Most of us don’t get a chance to practice falling. If we practice, then we can try to get our body into a good habit so when we do go down, our body has it already embodied to fall correctly,” explains Brown.
How to Fall Safely
When falling forward, aim to distribute your weight across your arms and hands while keeping your head up to protect it, even if it results in scrapes. Avoiding serious injuries like head trauma, broken wrists, or hips is the priority.
If possible, try to roll during the fall to reduce impact. After a fall, take a moment to assess your condition before attempting to get up, as jumping up too quickly could worsen an injury. Lastly, having a phone with you is important, as it can be a critical tool for calling for help if needed.
“One of the things I say to people is that in this day and age, we all should have some way to call for help. Some people have a watch. Some people have a pendant that they wear. Most people have a phone. I carry my phone with me. So, if you do fall and you’re injured, you can call for help. It’s very important.”
Course Logistics
Brown conducts a course of four-week sessions, one hour each week at the Madison Circus Space—which has crash mats. She breaks it up into falling backwards, forwards, sideways, and then the fourth session is a comprehensive review and allows for any unanswered questions. Some people repeat the course, as a good reminder.
“Even though it’s good to be able to practice four weeks, once a week is really not enough. So, it’s good to take it again,” she notes.
For anyone who is interested in taking the course, registration goes through the Madison Senior Center. Contact the center for more information—608-266-6581.
