So, can we learn to fall well? What actions should you absolutely avoid? And how can you prepare your body, even without being an athlete, to limit the damage?
In judo, you learn to fall on your side, to roll up into a ball, and above all not to fall with your hands forward.”
“The first thing that is extremely risky is walking with your hands in your pockets when it is freezing or snowing. If you slip, you cannot catch yourself properly,” warns Doctor Alain Kryksztein, specialist in orthopedic and trauma surgery (hip, knee, shoulder). Result : “If you fall on your elbow, you risk fracturing your elbow. If you fall on your hand, it’s your wrist that breaks.”
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Another key factor that is too often overlooked: shoes. “Having good shoes is essential. You should avoid smooth, slippery soles and heels, and choose shoes that hold your ankle well, with non-slip soles or small studs“, explains the doctor.
Different injuries depending on age
The consequences of a fall are not the same for everyone. “Young people especially break their wrists, because they instinctively catch themselves with their hands. Older people no longer always have these reflexes and fracture the neck of the femur or the vertebrae more often.”
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In question: muscle mass, general physical condition and bone strength. “When the muscles are sufficiently developed, they absorb shock better. Conversely, in older people, particularly in cases of osteoporosis, the bones are more fragile and the damage can be significant.”
You have to round your back, roll, keep your chin close to your chest to protect your head.”
Learn to fall… even without being a judoka
Falling is sometimes inevitable. But getting better can be learned. “In judo, you learn to fall on your side, to roll up into a ball, and above all not to fall with your hands forward. The problem is that in real life, we don’t always have time to think“, recognizes Dr. Kryksztein.
However, certain postures can limit trauma. Falling on your side generally results in fewer injuries than falling on your elbows or hands. The objective is to cushion the shock.
Specialists even recommend practicing at home, in complete safety: bend your legs, lower yourself slowly to the ground, and lean sideways. “Becoming aware of how the body falls helps you avoid bad reflexes. With a minimum of training, certain movements become more natural,” notes a judo teacher.
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Moreover, when falling, one principle is essential: do not fall flat. “You have to round your back to roll, keep your chin close to your chest to protect your head. The idea is to distribute the impact over a wider, more muscular surface. Falling sideways, with your arm alongside your body, helps reduce the violence of the impact. The further you spread out towards the horizon, the less brutal the impact is.”he adds.
A public health issue
Moreover, the falls are far from trivial. According to the WHO, 37.3 million falls require medical attention worldwide each year. During periods of frost or snow, hospitals are also under pressure.
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“In winter, we see a lot more patients. The emergency rooms are overwhelmed after snowy episodes. I often pick up patients afterwards: damaged knees, serious sprains, cruciate ligaments. This can involve several months of rehabilitation, or even an operation, depending on the severity of the injuries.“, specifies Alain Kryksztein.
Seniors: move to protect yourself
Among older people, prevention also involves physical activity. “Sport is fundamental, even as we age. The more active we are, the more bone renewal is stimulated. Walking, gentle running or any physical activity increases bone strength”he recalls.
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Conversely, a sedentary lifestyle weakens. “People who play sports increase their bone mass and therefore their strength. Lack of activity creates increased bone fragility.”
Conclusion: in winter, avoiding falls requires good reflexes and good shoes as much as a prepared body. Because if falling is not always avoidable, getting seriously injured sometimes is.
