“It’s the first thing we learn in judo: you have to know how to fall so as not to collapse,” immediately indicates Benoit Campargue, world judo champion and former trainer of Teddy Riner. The arrival of the winter cold and the ice this week also marks the opening of the season for sliding, skidding, bowling, diving… In short, falls. An underestimated public health problem, since according to the WHO, 37.3 million falls worldwide require medical attention each year. Here are six tips for collapsing without getting hurt.
1. “The good fall must come instinctively”
Preparing to fall helps you avoid bad reflexes. “I advise everyone to practice at home bending their legs to the ground and letting themselves go to the side to see how the body falls,” announces Benoit Campargue. Becoming aware of the situation helps avoid trauma. With practice, good reflexes become integrated. “If you are pushed down the stairs, the good fall must come instinctively. Only preparation allows it,” means Jérôme Gaspard, stunt coordinator in cinema. According to this seesaw professional, learning to roll must be learned from school to obtain better agility.
2. “Ricco off the ground to spread the impact”
“The natural reflex is to present the hands and elbows. Which causes fractures of the upper limb: wrist, elbow, shoulder. The objective is to avoid these injuries through good posture,” points out Doctor Philippe Tripon, orthopedic and trauma surgeon. “For the fall, the important thing is to round your back to roll, rather than falling flat. This allows you to hold your chin to your chest and preserve your head,” Benoit Campargue further emphasizes.
Protecting joints and bones helps avoid major trauma. You must therefore fall on a muscular surface. “Falling sideways with the arm alongside the body ensures a larger impact surface and therefore less violent,” reports the judoka. As a stuntman, it’s the same basis as in judo. “The further we spread out towards the horizon, the less significant the impact will be. The idea is to ricochet off the ground to distribute the impact,” says Jérôme Gaspard.
3. “It’s fear that makes you fall”
Fear is the ideal culprit when falling. Like on a tatami, to fight it you have to trust your body. For Benoit Campargue, insurance is essential. It allows for better peace of mind. “It’s fear that makes you fall. Learning self-confidence reduces apprehension and the risk of falling,” warns the judo champion.
4. “Work on your proprioception”
This barbaric term means the perception of our body in space. If we cannot do pirouettes, proprioception allows us to know our balance point. It also allows readjustment in the event of an imbalance. Working on this concept allows you to obtain better agility. “It is interesting for older people to work on this concept in order to avoid fracture of the femoral neck and head trauma”, but for Doctor Tripon, this work on proprioception is important whatever the age.
5. “Practicing sport allows for better absorption of falls”
Finally, having good physical condition is essential to limit damage. “By practicing sport, the muscular structure develops, which allows better absorption of falls,” indicates Jérôme Gaspard. I have been a stuntman for many years and my muscular structure allows me to avoid serious injuries. » Regularly practicing a sport is therefore the best way to avoid injury.
6. “Stay at home if there is no emergency to go out”
Finally, for Doctor Philippe Tripon, people suffering from osteoporosis as well as the elderly are more vulnerable. “The majority of falls requiring surgery due to ice are preventable. My first advice is therefore to stay at home if there is no emergency to go out. »
2024-01-10 17:44:53
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