How to keep from falling

Falling down, falling for or falling into .... what might harm us

Have you taken a fall in the last year?

This question, routinely asked by primary care physicians at annual physicals, just feels offensive. I mean, there are so many things that can trip us up… the crack in the sidewalk, the dog running in front of us, the curb that was higher than we thought… or the other foot we didn’t quite get out of the way. (And I won’t even mention the things placed intentionally in our path … yet.)

Yes, we trip over our own two feet. Trouble is, this happens more frequently as we get older. And “ground level falls” — as these are called by the medical community — are not good for our health or longevity.

As prevention, many preach the benefits of improving our balance. Hear, hear! Practice standing on one foot with your eyes closed. Do yoga poses focused on your drishti. Go skateboarding, skiing, walk the balance beam. Heck, anything that requires you to keep your balance improves your balance.

But recently, while cautioning a group of pickleballers against back-peddling to retrieve a ball lobbed over their head, I instructed them to pivot, instead. They were completely confused. Some of the more adventurous tried spinning on one foot to execute this turn — which seemed nearly as dangerous as back-peddling.

Do you know why we fall? I asked. (Group: shaking their heads.)

Because we lean outside of our base of support. (Group: eyeing me with confused squints.)

Clearly this required explanation. (Group: They were game.)

Here’s what we need to know about not falling.

First, some definitions:

Balance: a process where the body’s equilibrium is controlled for a purpose. It is affected by two factors: the size and shape of our base of support and the “relative” location of our line of gravity.

1. Base of support: area of contact between the body and the surface it rests on.

   (e.g. If we are standing on one foot, our base of support is the size of the sole of our foot or shoe. If we are standing on two feet, the extent of our base of support can be imagined as an oval which circumscribes our 2-footed stance.)

2. Line of gravity: an imaginary vertical line that passes through our center of mass (the point about which our body’s mass is equally distributed) and intersects the ground. This line moves when our body parts move.

The key to balance: As long as our line of gravity runs anywhere through our base of support, we stay upright. If we lean or move and our line of gravity shifts beyond our base of support or if our base of support narrows, we lose our balance. Reflexively, our bodies scramble to re-establish it. If we can’t do this quickly enough, we fall.

This is never a good look in any setting and very unhelpful on the pickleball court.

There are things we can do to make it easier to stay upright.

1. Widen your base of support by widening your stance and/or extending your arms to the sides. A cane or walker widens our base further.

2. Lower your center of gravity by bending at the knees. Even a slight bend is helpful and better for the knees and the back.

3. Keep your head up because your body tends to follow your gaze. Looking down causes the shoulders to round and the body to lean forward.

1,2,3 above will increase your stability, making it less likely you’ll fall. However, they will also decrease your mobility. Why? Because in order to move, we need to shift our center of gravity beyond our base of support. This is why it is sometimes said that walking is simply controlled falling. … Not to mention jogging.

Sooooo….

In sports where stability is needed to execute a move, but mobility is necessary to make a play, we have some decisions to make about body position and risk of falling.

The ready (or athletic) position is our answer, stable but on the balls of our feet. Or, as I call it in the video: run-run-run, split-step. This leaves us in the best position to execute a skill and/or move again quickly in any direction… without falling.

Let’s go beyond falls in the run of play.

What can we do to keep ourselves from falling over …

things placed intentionally in our path, like roadblocks intended to impede our progress?

• Sometimes stop and study is necessary.

• Sometimes up and over is okay — if we have the agility and can land on balance.

• Sometimes the only way forward is through. Then strength of body, soul and mind are our welcome companions.

What can we do to keep ourselves from falling before …

those VERY stable people who aren’t moving an inch? Maybe that’s us?

Based on biomechanics:

• A sturdy stance helps with balance but shouldn’t render us immobile.

• We can move cautiously within our base of support if we’re afraid of falling.

• Widening our support structure allows us to explore more safely.

• Feet set in stone may never be moved, but who wants to be stuck in cement?

those EXCEEDINGLY mobile people who are impossible to pin down? Maybe THAT’S us?

Based on biomechanics:

• Mobility makes us feel agile, but it puts us continually on the verge of falling.

• We can be ready to move quickly but well within our base if we’re uncertain.

• Strategizing ahead of time allows us to execute movement more effectively.

• A moving target may be hard to catch, but at some point, we all have to take a stand.

So, how do we keep from falling down, falling for or falling into… a world of hurt?

Here’s the best advice I’ve collected:

1. Build support and stand in the center.

2. Develop mobility and practice it regularly.

3. Be honest with yourself and generous toward others.

4. Be prepared but don’t count on certainty.

5. Be agile but not reckless.

6. Leave room for learning.

7. Practice humility.

8. Play joyfully.

9. If you fall, get back up. Sometimes this requires assistance.

10. Always reach for better, but widen your stance before you do.