How to fall without injury

Most of our instinctive reactions when we start to fall are more likely to get us hurt. You cannot always avoid a fall, but you can reduce the injury it causes.

Plan for a soft landing

Simple trips over curbs or small objects - often our own shoes or clothing - are everyday occurrences. Beyond taking steps to prevent falls, you can take control of a fall once you feel yourself going down. Fall-prevention courses, where available in your community, teach not only how to prevent falls but how to fall safely. You can also try the following techniques.

Think of yourself as a pilot and use the two to three seconds on the way down to actively plan a soft landing.

Lean forward into the fall - this gives you some control over its direction.

Fall sideways if possible.

Aim for open areas, and for grass or dirt rather than concrete.

Aim away from other people and from objects that could cause puncture wounds or fractures.

Swing your arms sideways to steer the fall.

Twist your shoulder to protect your head.

Keep your knees bent and your feet down.

Fall like a sack of beans - relax everything.

Land on the soft, fleshy places, such as your buttocks and thighs. These areas have more padding and are lower to the ground.

As you finish the fall, try to roll onto your side into a ball. This spreads the impact, reduces injury, and keeps you from rolling farther.