How to Fall Safely

Knowing how to fall safely (also known as “breaking one’s fall”) is useful for close encounters, such as street fights and sparring matches—or simply if you are clumsy-footed.

Steps

1. 1
   Keep your head up. This is the primary location of the body that you do not want to have damaged. You do not want to have your head connect with the ground, particularly if you are falling onto pavement or another hard surface. It is better to bruise your arms than to bruise your head.
   

   1. • It may be helpful to make a habit of putting one hand on the back of your head when going down backwards. This will help you protect your head against slamming into the ground and losing consciousness.
      • Alternatively, tuck your chin to your chest or focus on looking at your belt (so the head doesn’t contact the ground when you fall backwards).
      • If falling forward, look left or right (this avoids hitting nose/face on ground). Only turn your head slightly, however. If your head hits the ground when you’re looking completely to one side or the other, you have a greater chance of injuring your neck.
      • If you anticipate losing consciousness and falling in the presence of others (such as if you’re prone to fainting or seizures) read How to Control a Fall.
   2. 2
      Slap your palms off the ground if falling forward. Make sure your whole palm slaps the ground. This is done only for a second to slow your fall the slight bit that it will, and to prevent breaking your wrists (it may also help to learn How to Strengthen Your Wrists. It is not meant to absorb all your weight like a spring, or “catch” you.
      
      • Do this also if falling sideways (use left palm if falling left, right if falling right). **Note: Never try to slap the back of your hand against the ground. Always use the palm or edge of your hand. It is easy to break your wrist if you use the back of your hand.
      • Don’t lock your elbows.
   3. 3
      Breathe out. Some people will tell you to breathe out as much as possible, which will tense up your body thus allowing you to “absorb the impact of the fall”. It is more likely, however, that you will damage your body if it’s tense. Instead, breathe out normally, just as much as the task of going to the ground requires. This will keep your body flexible and relaxed, and greatly reduce the risk of injury. This is especially important if you are in a fight (see How to Take a Punch.) If someone punches your stomach, try to exhale right before impact so you don’t get the wind knocked out of you.
      
   4. 4
      Fold your body like an accordion. Bend your ankles, then your knees, then your hips. Fold your body into itself. This decreases the height of your fall. Just imagine: You’re 6′ tall. Someone pushes you. What’s better? Toppling and risking slamming your head from about 6′ height into the ground, or folding into yourself and risking slamming your head from about 2 feet into the ground?
      
   5. 5
      If falling from a height, roll as you hit the ground. This will distribute the force of the impact throughout your body, instead of just on one place.
      
      • If falling backwards, try to bend at the knees and squat before the fall. Curl your back and roll on it. Don’t try to break the fall with your arms. See How to Do a Backward Roll.
   6. 6
      Practice falling on a soft surface (like a mat) when you aren’t actually falling. This will teach your body the right thing to do and then it becomes a reflex.
      

      Tips

   • If you are being attacked, it is important to get yourself off the ground as quickly as possible. As soon as you break your fall, get back on your feet!
   • If you fall while hiking try to land on your backpack. This may require you twisting when you fall if you fall forwards.
   • Try to go with the flow of the fall. If you are experienced enough, you might try performing a backwards roll to quickly bring yourself to your feet.