Dr. Jennifer Penrose at Penrose & Associates Physical Therapy in Lacey knows that sometimes falls are unavoidable, especially during icy or snowy seasons. But she says by thinking ahead about what to do if you lose your balance can help you avoid broken bones or catastrophic injuries.
It may sound counterintuitive, but there are many ways to fall more safely. “If you can, relax and go with the fall and that will distribute the forces through a couple of spots,” Penrose says.
Penrose Offers Strategies for Safer Falls
Penrose says these strategies will help you suffer fewer or less impactful injuries if you do find yourself falling.
- Tuck your chin to your chest. “The number one thing is to protect your head,” she says.
- Stay flexible and bend elbows and knees. Avoid falling with limbs stiffly stretched at straight angles. “The main issue is, don’t fall with straight arms and legs,” Penrose says. “Stay loose and go with the fall. Think ‘tuck and roll’ and you will do better.”
- Aim to land on muscle, not bone. Try to land on your buttocks, thighs or biceps, rather than knees or elbows.
- Roll once you hit the ground or floor. This action brings you to a gentler stop, reducing chances of severe injury by spreading the impact.
Penrose Says That How You Get Up After a Fall is Also Important
So, unfortunately, you fell. You are lying on the ground or floor. Now what? “Avoid getting stuck on the floor,” Penrose says. She explains that if someone cannot get up in an hour then their chances of dying in the next six months increases.
She says that if you are lying on your back and can’t sit up, roll over on your stomach get on all fours. Crawl over to a chair or couch to help pull yourself up if needed.
Penrose Physical Therapy is hosting a free “Balance and How To Fall Safely” workshop on Friday, January 13 from 12:30 p.m. to 2:30 p.m. Email info@penrosept.com to reserve your spot!
Penrose Physical Therapy in Lacey Provides Free Videos on Avoiding Injuries
To see a demonstration of these strategies to minimize injuries related to falling, check out Penrose’s free videos on safely falling and what to do after a fall.
And, for more information or to schedule an appointment, contact Penrose & Associates Physical Therapy at 360.456.1444 or info@penrosept.com.
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