We've all been there: You're casually strolling down a hallway or sidewalk when suddenly, for no apparent reason, you forget how to walk and plummet to the ground.Although most falls don't give you much time to think about what to do, there are some things you can do to regain your balance.There are some exercises that can help you regain your balance after an injury or illness.It is possible to prevent accidental falls while saving yourself some pain and bruised ego.
Step 1: Put your foot in the air.
If you are knocked off your feet by a strong force, you will still have one foot on the ground.Bring your foot to the ground as quickly as possible.Two feet is more stable than one.It might not be enough to save you from falling in a situation where the ground is slippery.You should plant your foot at least 12 inches away from your other foot.More stability can be provided by a wider stance.Put your foot in the direction you are falling.If your center of gravity is moving forward, but you plant your foot behind you, this won't improve your balance.This may not be possible in a sideways fall where your foot is on the opposite side as you fall.
Step 2: The person is squatting down.
When you have two feet on the ground, bend at the knees and hips to lower your body.It will be easier to stable yourself if you lower your center of gravity.The impact to your joints of stumbling or falling is softened by the use of your legs.Make a conscious effort to bend at your waist and lean your torso in a different direction.This will make your center of gravity more stable.This could make you fall the other way if you overcompensate.On flat ground, you are most likely to be able to squat down quickly without hurting your knees.Your center of gravity is higher off the ground if you are a taller person.
Step 3: To distribute your weight, use your arms.
When falling off balance, most people instinctively grab a nearby object or counter-balance themselves against the fall's direction.If you keep your arms out of the way your body is moving, you will be able to offset the center of mass.You are fighting your body's tendency to let its mass be pulled down by gravity.If you thrust out your arms when you lose your balance, anything you are holding onto could go flying.Hold onto it for more counter-balancing potential.You need all the help you can get.You'll probably agree that it doesn't look graceful, and that this action is what gives falling people their signature flailing appearance.It's better than the alternative.
Step 4: Grab something that is strong.
When you fall, your natural tendency is to reach out and catch yourself on something.Go with this.If you can get a hand on something stable enough to support you while you regain your balance, you are more likely to not fall.You will have to be close to something when you fall.Walls, trees, railings, fences, parked cars, and even other people are sturdy enough to catch your attention.You should be aware that another person might go with you.Some things may seem stable enough to hold onto but may tip over once pulled or pushed on.It is not something you can evaluate when you fall, but it is worth being aware of.If you accidentally throw or crush whatever you're holding at the time, your natural reflexes will cause you to rapidly extend your arm and open your hand.
Step 5: It's a good idea to adjust to the ground.
When you lose your balance, you will not always be standing on the smooth ground.You will need to change your balance-recovery strategy if you fall on stairs, boulders, or some other surface.Plant your feet on surfaces or objects that are as even with one another as possible.While trying to plant your feet, this will keep you from pulling yourself off balance.To counteract the different ground heights you're standing on, bend your knees and hips.It is possible to transfer your landing into a jog or run instead of a stationary position.If you lose your balance on a rocky hillside or on unstable ground, this is a good option.If you are losing your balance, it's a good idea to jump as you fall to see if your landing is more stable.It is possible to reset your center of mass and land on two feet in a more or less vertical position.It's useful if you're not standing on the ground when you start to fall.
Step 6: Wear shoes that are appropriate.
Being thrown off balance can be prevented by wearing footwear that is suited to your activity.It is likely to prevent slips.If you are involved in an activity that puts you at greater risk of losing balance, chances are there is a shoe designed specifically for it that will improve your stability as much as possible.Not all falls occur during risky activities.It's not a good idea to design your wardrobe or life around the small chance that you could lose your balance.When the situation calls for it, be smart with your footwear.Don't wear sandals when walking on ice.Choose footwear that isn't likely to cause a fall.Many loose-fitting shoes could cause you to lose your balance if they come off at the wrong time.Don't wear loose shoes while playing sports or doing anything else that increases your risk of falling.
Step 7: You have to look before you leap.
A lot of falls occur when the person doesn't look where they're going.It's a good idea to watch your step in slippery or dimly-lit conditions.Being aware of your surroundings is good advice, and will help you recover your balance if you fall.If the situation calls for it, use a flashlight or headlamps.You will be less likely to take a spill if you light the ground in front of you.It is a good idea to look at the step in front of you when walking down the stairs.If you look at the spot where you intend to step, your brain will do a better job of telling your foot where to go than if you just bounce down the steps.
Step 8: When you are impaired, stay put.
Some people take drugs or drink substances that affect their balance.If you are under the influence of alcohol or medications that cause instability and reduce reaction times, the best way to reduce your chance of a fall is to be by yourself.If you have had a few drinks, but want to avoid walking long distances or participating in activities that involve lots of moving around on two feet, this doesn't mean you need to sit in a padded recliner.Extra caution is needed when walking down the stairs.If you have impaired balance, this can be dangerous.
Step 9: The handrails should be used.
For good reason, almost all staircases and other inclined pathways have handrails along their lengths, often bolted to a wall or other sturdy structure.If you lose your balance on a steeply inclined path, you have an automatic safety net.If you fall on stairs, don't let gravity take over.You can slide your hand along the railing if you want to take it off completely.This makes it less likely that you could fall.The railing feels secure if you check it.If you use your railing to catch yourself, it won't do you much good.If it isn't secure, use the other side.Proceed cautiously if this isn't an option.
Step 10: You should protect your face.
If you fall all the way to the ground, cover your face and head with your hands and arms.Even if you could sustain an injury to another body part in the process, you should do this.If you get a head injury, keep your head off the ground and away from immobile objects.Bring your hands in front of you when you fall.This can help you catch yourself and protect your face at the same time.Put your hands behind your head when you fall backward.If you do make contact, this is the best way to keep your head off the ground.
Step 11: Consider your limits.
In some cases, moving quickly to avoid falling could cause injury.This can happen to elderly people or those with pre-existing injuries.If you're going to throw out your back by contorting to maintain your balance, it's a good idea to take the fall and get some minor injuries.A lot of your movement is a reaction to the situation.Even if you are trying to avoid a body adjustment, you might not be able to.If you have to allow yourself to fall to avoid a potentially more serious injury, try to land in a way that avoids sensitive areas.If you have a knee injury that isn't healed, you might want to avoid planting your foot on the ground if you fall, as it could hurt your knee.
Step 12: Use your arms as shock absorbers.
Once you make contact with the ground, allow your arms to compress a bit.Think of it as doing a reverse push-up, where you apply resistance to your arms but allow them to flex to absorb the impact.It can help prevent arm bones from breaking.It is possible to break a bone in your arm, hand, or wrist when you catch yourself with your hands or arms.It's a risk nobody wants to take, but it could be your best option to avoid more serious injury.If you brace your fall at an awkward angle, you are more likely to break a bone.Your joints don't bend easily while in that position, and your arms are not suited to hard impacts.The stronger you are in your upper body, the more effective this technique will be.
Step 13: Roll with it.
If you fall to the ground with some force, you might be able to minimize your risk of injury by rolling on the floor.If you try to do this, make sure you protect your head and neck.First, contact the ground with your hands, then your shoulder blade area.Try not to roll past your feet, as this could cause you to land on your face and defeat the purpose of rolling with your fall!Arch your back and duck your head when rolling forward.The more you can roll, the easier it will be.When rolling onto your side, keep your arms flexed and tucked in, with your hands over your face.This will keep the back of your head off the ground.
Step 14: Improve your stance.
Start by standing with your feet together and looking forward.Close your eyes and hold it for 30 seconds if you can do that.Keep practicing until you can hold that position for 30 seconds.If you want to avoid falling, practice this exercise in a corner of a room, so your back is against 2 walls.If you can hold your stance for 30 seconds with your eyes closed, move to a tandem stance.If they're a little wider, it's okay to put one foot in front of the other.Close your eyes to make this harder.
Step 15: Weight shifts are a good way to practice.
To do this, stand with your feet hip-width apart and slowly shift your weight from one side to the other, lifting your opposite foot off the ground and holding the position for as long as possible.As you feel comfortable, repeat this exercise many times.If you need to grab onto a stable object if you fall, stand near it.As your balance improves, increase your reps to increase the difficulty of this exercise.For an even greater challenge, choose a slightly unstable surface, such as a pillow or a BOSU ball.
Step 16: You should do single-leg balancing.
Stand with your feet hip-width apart and your hands on your hips to begin the exercise.While standing upright, raise one foot off the ground and bend your knee so your raised foot is behind you.Hold this position for up to 30 seconds, then switch to the other foot.Continue this exercise until you have done each foot a number of times.You can try reaching your foot to the side or in front of you without touching the ground for an added challenge.As you shift your center of gravity away from your body, this forces your balancing muscles to engage.Stand on an unstable surface or attach weights to your ankle to make the exercise more difficult.
Step 17: Do bicep curls.
Begin this exercise by standing with your feet apart and grasping a dumbbell in one hand.If you want your elbow to be bent at 90 degrees, hold the dumbbell with your palm facing upward.Lift one leg off the ground and hold that position for up to 30 seconds before repeating on the other side.Increasing the weight of the dumbbell will increase the difficulty of this exercise.If you keep your elbow bent at 90 degrees, you can try doing bicep curls.The shifting weight will cause your muscles to correct.Changing which leg you raise off the ground is a variation of this exercise.If you can't lift the leg on the same side as the dumbbell, work up to it.
Step 18: Walk in a straight line.
If you want to improve your balance and see how far you've come, you can practice walking in a straight line with one foot in front of the other with the toes of your back foot touching.Hold your arms at shoulder height as you raise them.For added stability, keep your eyes on a point far in front of you.It will be hard to balance if you look at your feet.If you want to increase the difficulty of this exercise, move very slowly or pause with one foot in the air.You can go back the other way if you turn around at some point along the line.