Falling safety tips. Falling Safety: 6 Essential Steps to Protect Yourself During a Fall

29.04.202121.07.2023 by alexxlab

How can you protect your head during a fall. What is the best way to position your body when falling. Why is it important to stay relaxed during a fall. How can rolling help reduce impact. What are the key areas to focus on to minimize injury when falling.

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The Importance of Knowing How to Fall Safely

Falls are an unfortunate reality that can happen to anyone, regardless of age or physical condition. While avoiding falls is ideal, being prepared and knowing how to fall safely can significantly reduce the risk of serious injury when a fall is unavoidable. This article explores essential techniques and strategies to protect yourself during a fall, drawing from expert advice and scientific research.

Protecting Your Head: The Most Critical Aspect of Fall Safety

When falling, protecting your head should be your top priority. Head injuries can have severe, even life-threatening consequences. Here are some crucial steps to safeguard your head during a fall:

Tuck your chin down to lower your head
If falling face-first, turn your head to the side
Bring your arms up to head level for additional protection

For those taking anticoagulants or blood thinners, hitting your head during a fall can be particularly dangerous. In such cases, it’s crucial to contact your doctor immediately, as they may recommend a CT scan to rule out internal bleeding.

Body Positioning: Techniques to Minimize Impact

How you position your body during a fall can significantly affect the outcome. Here are some key strategies:

Turn as You Fall

If you’re falling straight forward or backward, try to turn your body to land on your side. This technique can help distribute the impact and reduce the risk of injury to your back, head, face, and arms.

Keep Arms and Legs Bent

While it may be instinctive to try and catch yourself with outstretched arms, this can lead to serious injuries. Instead, keep your arms and legs slightly bent to absorb the shock more effectively.

The Role of Relaxation in Fall Safety

Counterintuitive as it may seem, staying relaxed during a fall can actually help prevent injuries. But why is this the case?

When you tense up, your body becomes rigid, which can increase the likelihood of fractures and other injuries. By staying loose, your body can more effectively absorb and distribute the force of impact. One helpful technique is to exhale as you fall, which can naturally help your body relax.

Mastering the Art of Rolling

Rolling is an advanced technique that can significantly reduce the impact of a fall by dispersing the energy over a larger area of your body. While it requires practice to master, it can be an invaluable skill. Here’s a basic guide to rolling:

Start in a low squat position
Lean forward and place your palms flat on the ground
Push off with your legs and shift your weight forward
Allow your legs to go over your head
Keep your back rounded and aim to land on a shoulder
Let the momentum carry you through the roll and back onto your feet

It’s crucial to practice this technique in a safe, padded environment before attempting it in real-life situations.

Spreading the Force: A Key Principle in Fall Safety

One of the fundamental principles of falling safely is to spread the force of impact over a larger area of your body. This approach helps minimize the risk of severe injury to any single body part.

When falling, try to land on the fleshier parts of your body rather than bony areas. For example, landing on your side and allowing your hip, thigh, and shoulder to absorb the impact can be safer than landing on your knee, elbow, or wrist.

Fall Prevention: The First Line of Defense

While knowing how to fall safely is crucial, preventing falls in the first place should always be the primary goal. Here are some strategies to reduce your risk of falling:

Stay physically active to maintain strength and balance
Wear appropriate footwear with good traction
Keep your living space well-lit and free of tripping hazards
Use assistive devices if recommended by your healthcare provider
Be aware of medication side effects that may affect balance

Understanding Fall Risks Across Age Groups

Contrary to popular belief, fall risks are not limited to the elderly. A study published in the Journal of Allied Health revealed that individuals aged 50-60 actually fall more frequently than older adults. This higher incidence is largely attributed to increased activity levels, which paradoxically puts this age group at greater risk.

Furthermore, the Centers for Disease Control and Prevention (CDC) has found that falls are the leading cause of traumatic brain injuries across all age groups. This underscores the importance of fall safety knowledge for everyone, regardless of age or physical condition.

Fall Risks in Different Age Groups

Children: Often due to playground accidents, sports injuries, or household mishaps
Young Adults: Frequently related to sports, recreational activities, or workplace incidents
Middle-Aged Adults (50-60): Higher risk due to increased activity levels and potential onset of age-related changes
Older Adults (65+): Increased risk due to factors like reduced balance, vision changes, and medication side effects

Understanding these age-specific risks can help individuals and caregivers take appropriate preventive measures and prepare for potential falls.

The Psychology of Falling: Overcoming Fear and Building Confidence

The fear of falling can be as debilitating as the fall itself, often leading to a reduction in physical activity and social engagement. This fear-induced inactivity can, ironically, increase the risk of falls by contributing to muscle weakness and reduced balance. How can we address this psychological aspect of fall safety?

Strategies to Overcome Fear of Falling

Education: Understanding fall prevention and safe falling techniques can boost confidence
Gradual Exposure: Slowly increasing activity levels in safe environments
Physical Therapy: Targeted exercises to improve strength, balance, and coordination
Cognitive Behavioral Therapy: Addressing anxiety and negative thought patterns related to falling
Support Groups: Sharing experiences and coping strategies with others who have similar concerns

By addressing both the physical and psychological aspects of fall safety, individuals can maintain their independence and quality of life while reducing the risk of fall-related injuries.

Technological Advancements in Fall Prevention and Detection

As awareness of fall risks has grown, so too has the development of innovative technologies aimed at preventing falls and quickly detecting when they occur. These advancements are particularly beneficial for older adults and individuals with mobility issues, but they have applications across various age groups and settings.

Emerging Technologies in Fall Safety

Wearable Devices: Smartwatches and pendants that can detect falls and automatically alert emergency services
Smart Home Systems: Sensors that can detect unusual movements or lack of activity in the home
Virtual Reality Training: Simulations to help individuals practice fall prevention and safe falling techniques
Exoskeletons: Assistive devices that can provide support and improve balance during movement
AI-Powered Risk Assessment: Algorithms that analyze gait and other factors to predict fall risk

While these technologies offer promising solutions, they should be viewed as complementary to, rather than replacements for, traditional fall prevention strategies and safe falling techniques.

Environmental Modifications for Fall Prevention

Creating a safer living environment is a crucial aspect of fall prevention. Simple modifications to your home or workplace can significantly reduce the risk of falls. What are some effective environmental changes that can enhance safety?

Key Home Modifications for Fall Prevention

Install handrails on both sides of staircases
Ensure adequate lighting throughout the home, especially in hallways and stairwells
Remove or secure loose rugs and carpets
Keep frequently used items within easy reach
Install grab bars in bathrooms, particularly near toilets and in showers
Consider using non-slip mats in bathtubs and showers
Arrange furniture to create clear pathways
Address outdoor hazards like uneven walkways or slippery surfaces

These modifications can be particularly beneficial for older adults or individuals with mobility issues, but they can enhance safety for people of all ages and abilities.

The Role of Nutrition and Hydration in Fall Prevention

While often overlooked, proper nutrition and hydration play a significant role in fall prevention. Adequate intake of certain nutrients can help maintain muscle strength, bone density, and overall balance, while staying hydrated is crucial for maintaining cognitive function and preventing dizziness.

Key Nutrients for Fall Prevention

Calcium and Vitamin D: Essential for bone health
Protein: Crucial for maintaining muscle mass and strength
Vitamin B12: Important for nerve function and balance
Omega-3 Fatty Acids: May help improve muscle function and reduce inflammation

Staying well-hydrated is equally important, as even mild dehydration can cause dizziness and affect balance. Aim to drink water regularly throughout the day, and be especially mindful of hydration during hot weather or physical activity.

Fall Safety in Different Environments

While we often focus on fall prevention in the home, it’s crucial to consider safety in various environments. Different settings present unique challenges and require specific strategies to minimize fall risks. How can we adapt our fall prevention and safe falling techniques to different environments?

Workplace Fall Safety

Implement proper safety protocols and training
Ensure appropriate safety equipment is available and used correctly
Maintain clean and clutter-free work areas
Address potential hazards promptly

Outdoor Fall Safety

Wear appropriate footwear for the terrain and weather conditions
Be aware of uneven surfaces, obstacles, and changes in elevation
Use walking aids if necessary, especially on challenging terrain
Stay alert to changing weather conditions that may increase fall risks

Sports and Recreational Activities

Use proper protective equipment
Learn and practice sport-specific falling techniques
Maintain equipment in good condition
Participate in activities appropriate for your skill and fitness level

By adapting our fall prevention strategies to different environments, we can maintain an active and safe lifestyle across various settings and activities.

The Importance of Post-Fall Care and Assessment

While preventing falls and knowing how to fall safely are crucial, it’s equally important to understand what to do after a fall occurs. Proper post-fall care can prevent complications and inform future fall prevention strategies. What steps should be taken following a fall?

Immediate Post-Fall Actions

Stay calm and assess your condition
If you’re able, slowly try to get up or call for help
If you’re injured or unable to get up, try to get into a comfortable position and seek assistance
Even if you feel fine, inform a family member, friend, or healthcare provider about the fall

Medical Assessment

It’s important to seek medical attention after a fall, even if there are no apparent injuries. A healthcare provider can:

Check for hidden injuries
Assess your overall health and any factors that may have contributed to the fall
Review your medications for any that might increase fall risk
Recommend appropriate fall prevention strategies

Long-Term Follow-Up

After a fall, it’s crucial to:

Review and potentially modify your fall prevention plan
Consider additional safety measures or assistive devices
Participate in physical therapy or exercise programs to improve strength and balance
Address any psychological impacts, such as fear of falling

By treating falls as learning opportunities and taking appropriate follow-up measures, we can continually improve our fall prevention strategies and overall safety.

Do you know how to fall SAFELY? 6 steps for personal protection.

Fall protection is often stressed, we’re always looking to avoid falls; but have you ever thought about what to do when you can’t avoid the fall? The following 6 steps will help reduce injury as you slip, slide, or fall.

Protect your head. The most important body part that you need to protect in a fall is your head. Head injuries can be very serious, even deadly. Make sure you prioritize protecting your head as you fall by properly positioning it.

Tuck your your chin down, lowering your head.
If falling down, face first, turn your head to the side.
Bring your arms up to head level for additional protection. Put them in front of your head if falling forwards or behind your head if falling backwards.
If you are taking anticoagulants or blood thinners and fall and hit your head, this may result in a dangerous and life-threatening bleed inside your skull. Call your doctor, who may tell you to go to the hospital for a CT scan.

Turn as you fall. If you are falling either straight forward or straight backwards, try to turn your body so you land on your side. Falling directly on your back can cause serious injury to it. A frontal fall can cause damage to the head, face, and arms. By landing on your side you can reduce the chance of injury from high distances (for example, one way vertical paths).

Keep arms and legs bent. It may be tempting to try and catch yourself fully as you fall with your arms. However, landing with your arms straight out and absorbing the full force of the fall with them can cause injury. Try keeping both arms and legs slightly bent as you fall.^[3]

Landing fully on your arms in an attempt to catch yourself can break both your wrists and arms.

Stay loose. Tensing up during a fall can increase the chances of sustaining an injury. The tension in your body won’t allow for the absorption of force from the fall. Instead of spreading the impact out over a flexible body, the parts that were kept taught are more likely to break instead of going with the motion.

You can try breathing out as you fall to help keep your body relaxed.

Roll out of the impact. If you are able, a good technique to dissipate the force of a fall is to roll into it. By rolling, you send the energy of the fall into the roll, rather than having your body absorb the impact. Since the technique is difficult, you may want to practice falling and rolling at a gym or somewhere with padded and cushioned floors.

Start in a low squat position.
Lean forward and place your palms flat on the ground in front of you.
Push off the ground with your legs and move your weight forwards.
Your legs will go over your head.
Keep your back rounded and gently try to land on a shoulder.
Let the momentum carry you through the roll and back up onto your feet.

Spread out the force of the fall. A big part of falling safely is to spread out the force of the impact over a large area of your body. Falling on a single point will result in that area taking most of the damage. By spreading out the impact, you reduce the chance of serious injury to a single part of the body.

For more tips on how to fall safely click here.

More Insight & Tips

More Insight

How To Fall To Prevent Injury

Michael Zimmerman

Published

November 28, 2017

It was nearly 30 years ago that Mrs. Fletcher from the LifeCall commercials first uttered her plaintive cry: “I’ve fallen, and I can’t get up!”

Back then, it was campy and funny. But in the intervening years, chances are that you, and perhaps some of your loved ones, have taken some nasty spills. It’s not just the elderly, though, who end up on the ground.

STEVE SANFORD

A study in the Journal of Allied Health showed that 50- to 60-year-olds fall more than older folks. We’re more active, and that puts us more at risk of falling. Also, the Centers for Disease Control and Prevention found that people are more likely to suffer a traumatic brain injury from falling than from any other cause.

STEVE SANFORD

And we’re all going to fall down: The world is full of banana peels. So while avoiding a fall is job one, knowing how to take a fall when it’s inevitable is a crucial skill.

STEVE SANFORD

“Be smooth, don’t panic, stay loose,” says Alexa Marcigliano, who is really good at falling down. A professional stuntwoman, she’s taken serious spills in shows such as Orange Is the New Black and Blindspot. Here’s her four-point plan for a safe crash landing.

Step 1: Stay bent

The moment you sense you’ve lost your balance, get ready to fall with bent elbows and knees. “When people panic, they become rigid,” Marcigliano says. “In the stunt world, we never reach out with locked arms. Bend your elbows and have some give in your arms to soften the impact.” When you’re rigid, you’re more likely to suffer a set of injuries called FOOSH — doctor speak for “Fall on outstretched hand.” The result is often a broken wrist or elbow.

Step 2: Protect your head

If you’re falling forward, be sure to turn your face to the side. Falling backward? “Tuck your chin to your chest so your head doesn’t hit the ground,” Marcigliano advises.

Step 3: Land on the meat

“One of the things we try for in stunt falls is landing on meaty parts of your body — the muscles in your back, butt or thighs. Not bone.” If you keep your knees and elbows bent and look to land on muscle, you’ll be less likely to crack your elbows, knees, tailbone or hips.

Step 4: Keep falling

Your instinct will be to stop your body as quickly as you can. But your safest route is to keep rolling — indeed, the more you give in to the fall, the safer it will be. “Spread the impact across a larger part of your body; don’t concentrate impact on one area,” Marcigliano says. The more you roll with the fall, the safer you will be.

Advanced trick

“In stunts, we do something called slapping out,” Marcigliano notes. “As you fall, let your body roll, and extend your arm palm-down, to slap the ground and stop yourself.

Before the fall

While you can’t prevent all slips, there’s plenty you can do to improve your footing.

Be here now. Practice “mindfulness” — focus on the present and be aware of your surroundings, instead of being lost in your thoughts.
Fix your blind spots. If you can’t see it, you can’t avoid tripping over it. Have your eyesight and eyeglasses checked regularly.
Boost your balance. Stand with your feet together. Raise one foot an inch; hold for 30 seconds. Do this for 10 reps. Repeat with your other foot.

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Basic Safety Rules for Working with Fall Harness

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June 26, 2023

Working at height is always associated with a risk to human life and health. Therefore, certain safety standards have now been developed and introduced into mandatory use, which have a clear prescription for the use of specialized equipment when working at height. Tethers can be called the key of these devices.

Harnesses and how they are determined
Requirements for a fall arrest harness
Where to buy a fall arrest harness?

According to the rules on labor protection when working at height, the employer is obliged to issue PPE to the employee depending on the type of work and taking into account the risks that affect the employee.

Harnesses, and how their type is determined

Before talking about the types, types and differences of harnesses, you first need to understand what it is in general and for what purposes it is used. The safety harness is an important part of the employee’s personal equipment, it is also a separate element of the safety system, which ensures safety when working at height.

The harness must not restrict the movement of the worker during the movement, however, in the event of a fall stop, keep the worker in himself and ensure that he is in a hover with his head up. The task of the connecting system, due to the shock absorber, is to extinguish the jerk force in a range that will not cause serious injury to the worker. Thus, we get a reliable system that works without the participation of the employee himself, provided that it is used correctly.

Taking into account the specifics of work that can be performed at height and highly specialized tasks, harnesses can be used in the following systems:

Restraint system. Arranged with restraint harness in the composition to prevent the worker from entering the fall zone. The system is adjusted to a certain range of movement of the worker, while it is impossible to approach the height difference. This excludes a fall from a height as such. Such a system is used on the condition that all the intended work will be in safe access and access to the fall zone is not expected.
Safety systems. Used in situations where it is necessary to carry out work in areas where a fall is possible. Have safety harness included. In this case, the task of the harness is to hold the worker at the time of the fall, distribute the load over the body and stop the head up after the fall.
Positioning harnesses are used when a worker needs to be fixed at a height. For this, side points on the harness belt and a special sling are used.
Unsupported harnesses . A distinctive feature of such harnesses is the possibility of using them in a cable access system. These systems are used in environments where the entire system, and in particular the harness, is the means of access to the workplace. The harness has padding on the shoulder and hip straps. These changes are made in order to ensure a comfortable stay of a person in a sitting position for a long time.

choose a harness according to the job site

Harness requirements

When choosing from a variety of harnesses, you should be guided by the approved requirements that they must meet. An extended list can be found in the standards GOST R EN 361-2008 Group T58 and the National Standard of the Russian Federation.

According to these regulations, such systems must take into account:

the presence of single or multi-filament synthetic materials in the composition, their level of tear strength, indicators of compatibility of woven tape and sewing threads with textile material of slings and belts;
obligatory presence of straps in the hip and shoulder areas, while comparing such systems with a restraint belt cannot be allowed;
in such constructions, regulators must be present to adjust the harness to the features of the figure, to ensure high and tight fixation of the body of a particular person;
The straps must be wide enough to prevent them from cutting into the body when the fall is abruptly stopped. Therefore, a minimum width of 4 cm for basic straps is considered acceptable, and for auxiliary straps – from 2 cm.

Where can I buy a harness?

You can find all types of harnesses for safe work at height in our catalogue. Ventopro, a Russian manufacturer of devices for safe work at height, will be happy to provide you with information support in choosing safety equipment: +7 495 640 45 05

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