Healthbeat 4: Knowing how to fall to prevent injury

Published: Nov. 30, 2021 at 3:38 PM CST
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SIOUX CITY (KTIV) - If you’re hitting the ice or the slopes this winter, you might be a little rusty.

It is important to get back up after a fall, but more important to know how to fall.

“The number one injury I would say is FOOSH or Fall On an OutStretched Hand or arm. So whether you’re falling forward or falling backward to catch yourself, you stick that arm out to catch yourself, oftentimes, you’ll get a fracture or technical term for a broken bone. So if you do, in fact, do that, the main thing to look for is that sharp shooting pain,” said CNOS co-lead athletic trainer Abbey Johnston

Abbey Johnston is an athletic trainer at CNOS. She said common injuries she sees coming in, besides a FOOSH, are sprains and dislocations. All of these injuries can be prevented by not attempting to catch your fall.

“If you fall, try not to fall out onto your hand kind of roll or tuck and roll, fall on to either your trunk or your backside. If you’re falling forward, I would tuck those arms in, then you get into a few shoulder injuries. And you could also try to fall on your hip as well,” said Johnston.

Johnston said if you do get injured, your pain level will determine when you need to see your family doctor.

“I think ice is good for about 72 hours, let the body go through the healing process on its own to try to kickstart that healing process. What I would suggest is if the pain persists past a week or so, getting into your family physician, getting a referral for physical therapy is a great idea just to get those core exercises, make sure that you’re doing them properly, as well as the hamstring lengthening,” said Johnston.

Johnston said if you experience sharpshooting back pain versus dull pain after a fall, you need to get in to see your doctor. She added, you should be stretching your muscles regularly to prevent other injuries.

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