Learning proper techniques to fall safely could be life-saving

Ice can make a sidewalk a dangerous place to be now that winter is here. Tony Peyton, a physical therapist and Sandy Reuter, an orthopedic nurse at Floyd Valley Hospital, demonstrate a technique to help prevent injuries in case of a fall. Peyton coached Reuter to look down at her belly button and put her hands over her belly button. [Click to enlarge]

Most people know what to do when they catch fire -- stop, drop and roll.

But do you know what to do when you feel yourself falling on a slick, wet, snow-covered walkway?

"Look down at your belly button, and put your hands over your belly button," said Tony Peyton, a physical therapist at Floyd Valley Hospital (FVH). "That will disperse your weight over a larger area and mean less chance of injury."

When falling most people throw out a hand to break their fall, often sustaining hand or wrist fractures or head injuries.

"You never can hold yourself up that way," Peyton said.

Putting out one or both hands to break your fall is a learned behavior, not an instinctive one, he said.

For example, he said when babies fall they just sit down.

"With any fall, you have time to react properly," he said. "It just takes practice."

Sometimes fall are inevitable, but being aware can help prevent them, said Sandy Reuter, an orthopedic nurse at FVH.

"The biggest thing is to know your surroundings," Reuter said. "Think ahead and be prepared."

That may mean walking a little slower, wearing good, leather shoes or boots, not high-heeled, or even purchasing studded grippers that fit over shoes, Reuter said.

"Don't carry big packages as that can throw off your center of balance," she said.

Other tips to help avoid falls include dressing warmly in layers to avoid becoming tense from the cold and feeling the need to hurry, avoid areas that are not cleared or appear to be icy, and give yourself plenty of time.

"People with balance issues should use walking devices (like walkers or canes)," Reuter added. "Stay active and be physically fit to maintain strength, flexibility and balance."

If a fall does happen, people need to first assess themselves for injuries, not jump up and look around to see if anyone noticed, Reuter said.

"The No. 1 thing is people are embarrassed when they fall, and they need to get over it," said Anne Cole-Nelson, FVH's comunity relations/endowment manager. "Realize people around you are more concerned whether you are hurt, not that you fell."

After a fall, any injuries need to be monitored to ensure they are not worse than originally thought, Reuter said.

Some injuries to look for that may need medical attention are obvious deformities, swelling and pain that is not relieved with ice and elevation, pain that is not relieved by over the counter pain relievers or pain that feels the same after 24 hours, or feeling numbness or tingling in an extremity.

"Just because you can move it doesn't mean it isn't broken," Reuter said. "If ever in doubt, seek medical attention."

Both Reuter and Peyton hope these tips will educate people on how to stay safe when walking is dangerous conditions whether it's a slippery sidewalk or a wet floor.

"If they are prepared, hopefully we can prevent some of those injuries," Peyton said.

A fall can cause inconveniences including broken limbs leading to crutches, casts, or even legal issues or more permanent health conditions, especially for senior citizens, Reuter said.

"One fall can change the rest of your life," she said.