Hello, Fall. The temperature and leaves are both falling. And, we women need to be aware – so are we!
We FALL more in the FALL and Winter months compared to Spring and Summer months, particularly in colder climates and when outdoor hazards (ice, snow, etc.) are present. Studies suggest increases of a 50% increase in falls in cold-weather conditions. And this becomes even more pressing as we think about the freezing ice in the months ahead.
Let me share a couple stories about two members of our community. We’ll call them Tammy and Mary (fictitious names to protect their identity).
Last Winter, Tammy showed up for a small group fitness session a tad late. Despite the colder weather, Tammy, 54, had taken on the new habit of walking her dog for ten minutes longer every morning. Tammy, who is 5’11’, hadn’t noticed the ice that had accumulated on her driveway that morning.
Why is the 5’11” of particular interest?
Because a 5’11” woman falling is different than a 5’3” woman falling. She has further to fall!
You won’t be surprised to hear that Tammy slipped on the ice, and fell…and landed on her bottom! This is the part where we should all say: YAY!–not only because she showed up for my class just one hour later, but because she fell correctly…and went on with her day!
Mary, another Friday fitness class regular, at a sporty 74, fe
ll on her way out of her condo last Winter. Where, pretell do you think Mary fell? On her bottom! Another YAY!
Both women went on with their days and I can share other stories of women falling from our community, although I am proud to say, it does not happen often. Why? These women are accustomed to moving and rolling, they know how to distribute their weight, and they have a beautiful sense of their body in space.
Sure, there are better and worse ways to fall on the ground as you go about your day, but I am here to say it’s important to understand how to fall, and practice moving your body in different ways when you work out..
In the event you catch yourself falling this Fall, here are a few tips on how to fall:
- Tuck Your Chin
As you fall, tuck your chin toward your chest to protect your head. This prevents your skull from hitting the ground and helps roll the force through your shoulders and back instead of your neck. - Relax and Don’t Stiffen
The instinct to tense up can make injuries worse because a stiff body injures more than a relaxed body. Instead, loosen your muscles, a relaxed body absorbs impact better and spreads out the force of the fall. - Use Your Arms Wisely
Never catch yourself with straight arms or hands, that’s how fingers, hands, and wrists break. Alternatively, bend your elbows and forearms to guide the fall, letting the side of your arm and shoulder take some of the impact. - Roll Through the Fall
This is where our rolling really pays off. Another client, Joy, fell last summer on a pool deck. Because she is so used to rolling – not happily – she rolled into the pool deck, not hastily falling. Try to turn a direct fall into a roll:
– If falling backward, let your buttocks and back touch first, then roll onto your side.
– If falling forward, aim to tuck and roll diagonally across your shoulder, not straight onto your hands. - Distribute the Impact
Spread the contact across the largest surface possible: thighs, butt, and back. Avoid landing on a single point like your hip, knee, or wrist. Think “melt into the ground” or roll, rather than “slam into it.”
It may receive the most eye rolls whenever I announce “we are rolling today!” and we proceed to practice a variety of rolls on the ground. Yes, I find rolling fun, but much more importantly, we practice rolling so our community can be confident being on the ground and moving safely.
The flavors of rolls are open/close, frog, shoulder, deck rolls, butterfly, and many more. And because we practice these moves, it means our community doesn’t fall much – unless the ice gets the best of them.
Interested in learning to Fall….and more to strengthen your mind-body connection? Join our weekly small-group strength training sessions! Email me today, and we’ll have a chat to find the right fit and a time that works for you.
