A person who falls may be seriously injured, even from a standing position. Injuries that arise depend on age, health conditions, and physical fitness. However, you can learn some techniques to reduce the impact of a crash and prevent injury when you fall.
Step
Method 1 of 2: Knowing How to Fall Safely
Step 1. Protect your head
When falling, the most important body part that must be protected is the head. Head injuries can be very serious, even leading to death. Therefore, you should prioritize protecting your head when you fall and try to maintain a safe head position.
- Bring your chin to your chest by lowering your head.
- If you fall face down, look to the side.
- Point your forearms toward your head for added protection. Try to bring your forearms closer to your temples if you fall on your stomach or behind your head if you fall on your back.
- If you are taking anticoagulants or blood-thinning medications, being hit to the head when you fall can cause a very dangerous and life-threatening brain haemorrhage. Call your doctor as soon as possible so he or she can advise whether you should go to the hospital immediately for a brain scan.
Step 2. Turn around when you fall
If you fall on your stomach or on your back, try to twist your body so that you fall into a sideways position. Falling on your back can cause serious back injuries. Falling on your stomach can injure your head, face, and arms. However, falling on your side will reduce the chance of injury from a long-distance impact, for example from falling on your back from a standing position.
Step 3. Keep your arms and legs bent
When falling, people tend to want to protect themselves with their hands. However, the arm will be injured if it is used to hold the body from being hit. Allow your arms and legs to bend slightly as you fall.
Using your hands to support your body when you fall can result in a broken hand or wrist
Step 4. Let the body remain relaxed
The strain of falling increases the risk of injury. A tense body cannot absorb the impact when it falls. Instead of spreading the impact throughout the body (if the muscles are relaxed), the tensed body part is more likely to be injured because it is unable to adjust to the movement.
Exhale as you fall to keep your body relaxed
Step 5. Do a rolling motion
If you are able, one technique to reduce the impact when you fall is to roll over. When rolling, the energy that is formed will be channeled into movement so that the body does not absorb the impact. Since this technique is difficult to practice, you will need to practice dropping and rolling on a fairly thick mat.
- Start practicing from a half-squat position (squat).
- Lean forward and place your palms on the floor under your shoulders.
- Place your feet on the floor while moving your center of gravity forward.
- The feet will be above the head.
- Keep your back arched and try to land gently with your shoulders.
- Keep rolling while taking advantage of the momentum and then stand up again.
Step 6. Spread the impact as it falls
To stay safe when you fall, try to spread the impact throughout your body. Impact on certain body parts can cause serious injury. To prevent this, try to spread the impact throughout your body.
Method 2 of 2: Preventing Falls
Step 1. Wear non-slip footwear
Wear non-slip footwear if you are going to walk in a place marked with a slippery area warning. Choose footwear that is specially designed with a non-slip surface and prevents slipping, even when worn in slippery or wet areas.
The footwear is usually labeled “non-slip”
Step 2. Watch your step
When walking, pay attention to your speed and where you are going. The faster you walk or run, the easier it is for you to fall, especially if you're suddenly on uneven ground. Slowing down or being aware of environmental conditions will reduce the chance of falling.
- Be careful when walking or running on uneven areas.
- Be careful when going up or down stairs and hold on to the railing.
Step 3. Use safety equipment properly
If you must work using stairs or similar equipment, put your own safety first. Read the user manual or safety instructions so that you can use them properly.
- Make sure the ladder or footing is in good condition and suitable for use.
- Do not drive the vehicle in an unsafe manner. Get in the habit of getting in or sitting in the vehicle slowly and carefully.
Step 4. Create a safe environment
Whether at home or at work, strive to create a barrier-free environment. A room or area that is safe from obstacles so that people can pass freely will prevent the possibility of falling, for example by:
- Close the drawer when you have finished putting or picking things up.
- Do not let ropes or cables cross in the middle of the road.
- Provide adequate lighting.
- Walk slowly on slippery or dangerous areas with small, controlled steps.
- Consider relocating if you have to use steep stairs or are at risk of falling, unless you can hold on to the railing.
- Use non-slip mats on bathroom floors and tubs for soaking. Install the handle bar near the tub.
- Use adhesive to prevent the mattress from lifting or sliding.
Step 5. Get in the habit of exercising regularly to improve your strength and balance
Weak legs and muscles make it easier for you to fall. Light-intensity exercises (taici and yoga) will improve your strength and balance so you don't fall easily.
Step 6. Recognize that medications can affect balance
Taking medications that cause dizziness or drowsiness can make you fall more easily. Consult your doctor before taking the drug because it can cause dizziness or drowsiness as a side effect. The doctor will prescribe another medication if needed.
Tips
- Prioritize protecting your head if you fall.
- Do exercises to practice safe falls in the right environment, such as in a gym with a fairly thick mat.
- When you fall from a high place, rolling as usual can be very dangerous because you can break your spine or collarbone or hit your head. Instead, roll from the shoulders to the spine. Don't let your back hit the floor directly.
