Falls are the leading cause of injury and injury-related death in seniors. In fact, one in four adults over age 65 falls each year, and once a senior has fallen, the likelihood of another fall increases significantly. As a physical therapist, I’ve seen firsthand how falls can affect not just physical health, but also a senior’s confidence and independence.
While fall prevention is always the goal, the truth is that no one can completely eliminate the risk. That’s why learning how to fall safely can make a big difference. With the right techniques, seniors can reduce the severity of injuries and recover more quickly when falls do happen.
Why Learning to Fall Matters
Most people don’t think about how to fall until it happens. But for older adults, planning ahead can mean the difference between a bruised ego and a fractured hip.
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Falls can’t always be prevented. Even with grab bars, good footwear, and exercise, accidents still happen.
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Safe falling techniques reduce injuries. Knowing how to land can protect bones, joints, and the head from severe damage.
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Confidence increases mobility. Seniors who practice safe falling feel more comfortable staying active, which actually helps prevent future falls.
How to Fall Safely
The following techniques are based on insights from physical therapists, stunt professionals, martial artists, and paratroopers—people who understand how to control the body during unexpected impacts.
1. Loosen Up
Tensing up as you sense a fall coming is a natural reaction, but it increases the chance of injury. Try to exhale quickly and release tension as you start to fall. A relaxed body absorbs impact better than a stiff one.
2. Bend Your Elbows & Knees
Getting into a near-squat position makes it more likely that you’ll roll onto your buttocks or back—areas with more padding—rather than your wrists or hips. Avoid reaching out with stiff arms, which can lead to broken wrists. A little “give” in the joints helps dissipate force.
3. Tuck Your Chin to Your Chest or Turn Your Head
If you’re falling backward, tucking your chin can help prevent your head from hitting the ground hard enough to cause a concussion. If you’re falling to the side, turn your head away from the direction of the fall to protect your face and temple.
4. Aim to Land on Muscle, Not Bone
Whenever possible, try to direct the impact to the parts of your body with more natural cushioning. For example:
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Buttocks or thighs instead of hips or knees
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Upper arm instead of elbow
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Side of the back rather than the spine
Even body fat, though often seen as a drawback, can act as a protective buffer during a fall.
5. Keep Falling—You’re on a Roll!
The instinct after falling is to stop as quickly as possible. But resisting the motion can increase injury. Instead, try to roll with the fall. Spreading the impact over a larger area of the body reduces the force on any single spot. Martial arts experts practice this principle to avoid injury from repeated falls.
Practicing Safe Falling Techniques
Just like strength and balance exercises, safe falling can be practiced in a controlled environment. Here are a few ways to build confidence:
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Practice controlled lowering: Sit on the floor and use your arms and legs to gently lower yourself down, mimicking the movements of a fall.
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Work with a physical therapist: PTs can guide seniors through safe drills and exercises that mimic real-life situations.
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Pair practice with balance training: Activities like tai chi, yoga, or targeted PT routines improve stability, making falls less likely in the first place.
Preventing Falls in the First Place
While learning how to fall is valuable, prevention remains the most important step. Families can help seniors stay safe by focusing on these strategies:
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Home safety modifications: Install grab bars, remove tripping hazards, improve lighting, and consider nonslip flooring.
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Strength & balance training: Exercise builds muscle, supports joints, and improves reflexes to help prevent falls.
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Proper footwear: Supportive, non-skid shoes reduce slipping and provide stability.
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Vision & hearing checks: Impaired senses can affect balance and awareness of surroundings.
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Medication reviews: Some prescriptions increase dizziness or drowsiness. A doctor or pharmacist can help identify risks.
By combining fall-prevention efforts with safe falling skills, seniors get the best protection possible.
When to Seek Medical Help After a Fall
Even when falls don’t look serious, it’s important for seniors to be evaluated. Sometimes injuries are hidden or delayed. Seek medical care immediately if your loved one experiences:
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Severe pain, swelling, or bruising
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A visible deformity or inability to move a limb
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Head injury, dizziness, or loss of consciousness
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Confusion or changes in behavior after a fall
Prompt medical attention can prevent complications and improve recovery outcomes.
Final Thoughts
Falls are frightening, but they don’t have to mean the end of independence. With preparation, seniors can learn how to reduce their risk of injury, recover faster, and maintain confidence in their mobility.
As a physical therapist, I encourage families to think of fall safety in two parts: prevention and preparation. Preventing falls through exercise, home modifications, and good habits is key—but preparing for falls with safe techniques is equally valuable.
At Caring Senior Service, our caregivers support both sides of fall safety. We help seniors stay steady at home by assisting with mobility, providing transportation, and making sure environments are as safe as possible. Reach out to your local Caring office to learn how we can help your loved one stay safe and confident.
