“I’ve fallen and I can’t get up” has been seared into many of our brains since at least the late ’80s, when the famous LifeCall commercial made its TV debut. Although it became the butt of many age-related jokes for the next several decades, the very real message holds true: Falls among older folks are incredibly dangerous and should be taken seriously. According to the CDC, more than one in four adults ages 65 and older fall each year and about 1 million are hospitalized as a result. In fact, falls were the leading cause of injury death among this age group in 2021, killing more than 38,000 people.
But falling and hurting yourself doesn’t have to be an inevitable part of getting older; not only is there a “correct” way to take a tumble, but there are also tangible things you can do when you’re younger that can lower your chances of a fall-related injury later. “As long as there’s gravity, you’re going to fall,” Jacob Sosnoff, PhD, a professor of physical therapy and rehabilitation science who studies how to reduce fall risks at the University of Kansas Medical Center, tells SELF. “So knowing how to do it correctly is worthwhile, and it’s a lot easier to learn when you’re 20 or 30 than when you’re 65 and up.”
While mastering the art of falling may not be at the top of your to-do list, it’s never too early to start taking care of your older self. Plus, age is really just a number! Even if you’re young, you can be left with serious issues after a tumble, including a traumatic brain injury that can affect you for the rest of your life. So acquiring this skill now, as well as learning how to prevent bad falls altogether, can help you in the short-term and keep you safe as you engage in activities like basketball and skiing, or even just a walk on an icy sidewalk. Here’s what to know.
How to fall properly
There are tons of ways to and reasons why humans fall down, and some are arguably more dangerous than others. Stumbling over a pair of slippers in your living room is one thing; losing your balance when up on a ladder is another. That means there are also “multiple right ways to fall,” Dr. Sosnoff says. But the goal, he adds, is minimal to no injury. Here’s what to keep in mind.
Try to land on something soft.
You just tripped on your shoe laces and you only have a couple of chaotic seconds before you crash to the ground. First order of business? Land on something soft, Elizabeth Eckstrom, MD, MPH, chief of geriatrics at the Oregon Health & Science University hospital, tells SELF. Perhaps your best option is to look for some grass or mulch if you’re outside, or a carpet or squishy piece of furniture like a couch if you’re indoors.
If there’s nothing cushiony around you, stick your butt out! “When we feel ourselves falling, we kind of panic, get all rigid, put our arms out, and [risk] breaking our wrist or arm,” Dr. Eckstrom says. “You definitely don’t want to do that.” Instead, when falling forward or sideways, try to rotate your body so your buns absorb most of the impact, Yaejin Moon, PhD, an assistant professor of exercise science who studies how to improve fall-related injuries at Syracuse University, tells SELF. You’re essentially trying to avoid landing on the side of your hip, Dr. Moon explains, which has much less fat protecting the bone, and is why fractures in this area are so common after falls. If you’re plunging backward, the same advice applies: Lead with your tush as you swing your arms forward. (And don’t worry: The next tip on our list will help you avoid injuring your tailbone in this scenario—because ouch.)
Relax your body and roll.
One of the worst things you can do when falling is become stiff like a board in anticipation of a harsh landing, Dr. Sosnoff says. Ideally, you want to relax your body and melt to the ground by bending your knees. You know that feeling after a long walk or big workout when you let your legs just kind of…give out on you? It feels a bit like that! Dispersing the impact over several limbs can help prevent just one area, like your tailbone, from receiving all the damage. And lowering your center of gravity makes it less likely you’ll get hurt, he says—because falling from 2 feet is much easier on the body than dropping from 5.
Now here’s where you can tune into your inner Avenger: On your way down, continue your momentum and roll, which will help you avoid crash landing on your kneecaps. Falling forward? “As opposed to face-planting, aim for your shoulder rather than your chest” and roll onto it along your spine, Dr. Sosnoff says. If you’re toppling backward, remember to push your butt out and then swing your legs up and over your shoulder after the impact. Sideways falls are pretty similar; when the side of your thigh meets the ground, curl into a fetal position with your feet up as you roll over. “You’re really just trying to spread out that energy and force across a larger amount of your body,” Dr. Sosnoff says.
Tuck your chin.
No matter what direction you’re falling, you should always thrust your chin down into your neck to avoid injuring your head, Dr. Sosnoff says: “You want to pull your head away from where you’re going and avoid that whip effect. That’s how people get hurt.” If you ever forget to tuck your chin and end up hitting your head, it may not be immediately obvious how bad your injuries are because symptoms of a concussion or more serious trauma can take hours or even days to show up.
Signs of a mild head injury include headache, sensitivity to light and noise, confusion, nausea, blurred vision, and balance problems. More severe brain injuries can also make you vomit, lose consciousness, slur your speech, and develop weakness on one side or area of your body. Because it can be hard to tell the difference between mild and severe injuries, it’s worth calling 911 or visiting your nearest hospital anyway just to be safe, the CDC suggests. And if you ever witness someone else fall and seriously hit their head, call 911 ASAP and roll them onto their side so they can’t choke on their own vomit, Dr. Eckstrom says.
How to lower your chances of falling and getting injured
When it comes to falls, it’s always better to stop them from happening at all than to try to execute them perfectly. Here’s what experts say can prevent gravity from getting the best of you.
Stay physical. Maintaining a routine that keeps you active is critical to lowering your chances of a serious fall-related injury now and later on, Dr. Sosnoff says. “You just have to be strong enough to support your own body weight,” so full-body strength training workouts are a good idea. This will keep your legs, arms, and core strong, and help offset the way our muscles become weaker as we age. And really lean into activities like jumping jacks, running, and skipping rope, Dr. Eckstrom says, which will keep your hips and other bones strong as you get older. Get into tai chi or other forms of martial art. As you think about staying fit, consider trying tai chi, which studies have found to cut fall risks among older adults by nearly 50%. It’s a form of martial art that involves fluid movements in a semi-squatting position with lots of weight transfers between your feet. Tai chi helps prevent falls “because it’s increasing your circle of stability and your ability to maintain being upright when something is perturbing you,” Dr. Eckstrom says. “You are literally teaching yourself how to have a near fall, but then prevent it and not fall after all.” Other forms of martial art like karate and jujitsu are just as helpful in improving your balance, strength, and coordination, she adds. Make sure you’re actively managing your chronic health conditions, as well as any vision or hearing loss. Research has found that chronic conditions like diabetes and arthritis can contribute to more falls in older folks because they can affect their flexibility, strength, and range of motion. While this advice doesn’t necessarily apply to younger adults, experts say it’s worth keeping these or other conditions in check now so you’re better prepared as you age. (That includes your mental health; depression is also associated with a higher risk of falling.) In the meantime, if you have less than perfect vision, keep up with your annual eye exams for obvious reasons, Dr. Sosnoff says—if you don’t see something on the ground, you’re more likely to trip over it! Less evident is hearing loss, he adds. Your vestibular system is designed to keep you upright, Dr. Sosnoff says, “so when you have things that aren’t functioning well in that system, you’re placed at greater risk” of falling.
The goal here isn’t to never fall because, well, that’s just not realistic. But having these skills in mind the next time you trip over your dog’s toy or the corner of a rug could mean the difference between a bruise and a broken hip.
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