4 Phases of Falling and How to Avoid Injuries
With the number of U.S. adults over age 65 increasing over the next two decades, falls are expected to happen more frequently. As a result, more injuries, hospitalizations and pre-mature deaths will likely follow. Fall prevention is an important part of addressing this issue, but it is only half of the solution!
Fall preparedness is equally as important since it is impossible prevent 100% of falls. In this post, we will discuss the 4 phases of falling and how to form a plan of attack so that you will be prepared the next time you trip or stumble.
PHASE 1: THE PRE-LANDING
This phase includes everything that happens prior to a fall. Most people train this phase the most because it is the easiest and does help prevent a fall from ever taking place! Training strategies include mobility, strength and balance exercises (keeping yourself strong and mobile to avoid loss of balance or unsteadiness).
PHASE 2: THE NEAR-FALL
The few split seconds after you realize you’ve tripped/stumbled but before you actually fall. This phase is all about reaction time! Training strategies include dealing with perturbations and learning how to recover from a stumble without sustaining a fall.
PHASE 3: THE FALL LANDING
How you land (falling forward or backward, landing on your side or on outstretched arms) determines whether or not you will be injured from a fall. Training strategies for this phase include learning how to fall correctly to avoid placing too much pressure on your head, neck and other bones that are susceptible to fractures.
PHASE 4: THE FALL RECOVERY:
How to get up from the ground after you’ve fallen. Most older adults have difficulty with this and often require external assistance. Training strategies include improving strength and learning proper techniques that help you stand up independently.
Want to learn how to be more prepared for a fall? We teach our clients these techniques. Contact us today! 602-448-8785