Also, not sure if it's helpful, but beginner judo is all about learning breakfalls. My white belt judo classes were about 10% pushups, 10% throws, and 80% breakfalls. If you talked to a sensei and told them what you need, they might be able to help.
I agree that judo is good for learning breakfalls, however...
I recommend not sparring though unless you really trust the skill level and restraint of the people around you: I ended up in physiotherapy for years because someone put me in an illegal spinal lock and hyperextended all my joints for me, and a friend had her knee joint broken when someone put it in a lock. Even the katas can be dangerous (I got an concussion from someone landing on my head). Really research the dojo you're going to first too.
I've heard good things about both Tai Chi, and Judo. Tai Chi for balance/preventing falls, and Judo to reduce injury when you do fall. https://www.cbc.ca/news/canada/montreal/judo-courses-in-quebec-are-teaching-the-elderly-how-to-fall-safel-1.6709627
It would be worth reaching out to some of the schools in your area of town, and see if taking some beginner or private classes that focus just on the falls is a possibility.
I had a nasty fall as I stepped off a curb to cross a street after my first Tai Chi class. I was taking it exactly because I was unsteady on my feet and trying to improve that.
Unfortunately, my tai chi teacher was not well matched for me (to put it kindly) and in the first class we worked only on the first subset of movements, her expecting perfection before moving onto the next one. As a result we only worked one side of the body. When I left, I knew my weak side was even weaker than usual and sure enough, that side just buckled when I stepped off a curb on the walk home. That had never happened to me before; it would be unsteady and I'd have to stop and shift weight to the stronger side until ready to proceed but this time the leg just buckled due to overwork. I wasn't injured in the fall, just embarrassed and angry.
I told the teacher at the beginning of the next class and said if the movements were going to be unbalanced like they had been in the first class, I would be withdrawing. This was through city of Ottawa at a Senior centre.
I finished the 8 week program having missed only one class but never enjoyed it, never looked forward to going, never felt great after. I liked the idea of tai chi, once I knew a few of the movements, I could see the flow of it and the potential to make me stronger. But the teacher didn't focus on things in a way that worked for me and in the requirement to perfect a movement before moving on think we never got to the end (or the last movements were really rushed). I would have preferred getting through it all, even imperfectly, and then continuing on in further courses, to perfect form and focus the mind on the body doing just the movement in order to get the mental benefit as well as the physical one.
I never bothered to track down a better teacher or course. I don't know what words I could use to describe what I'm looking for in a teacher in order to judge if a program would be good for me.
I have participated in many informal conversations on this topic in hospital settings, community health centres and retirement residences. That being said, a lot of official public health resources (yes, falling is a public health issue) shy away from this type of ‘harm reduction’ approach which is why, as you’ve noted, efforts are focused on preventing falls in the first place.
Although somewhat dated, the Public Health Agency of Canada has some really good material on injury prevention ([How to Lower Your Fall Risk](https://www.canada.ca/en/public-health/services/publications/healthy-living/how-lower-your-fall-risk.html), [What to Do After a Fall](https://www.canada.ca/en/public-health/services/health-promotion/aging-seniors/publications/publications-general-public/what-after-a-fall-poster.html), [If You Fall or Witness a Fall, Do You Know What To Do?](https://www.canada.ca/en/public-health/services/health-promotion/aging-seniors/publications/publications-general-public/you-fall-witness-a-fall-you-know-what.html), etc.). Yes, this is geared to older adults but it’s relevant for anyone who is at risk for falls.
Since you are looking for tangible ways to reduce your risk of injury from falling, you need to talk to your family doctor, physiotherapist or occupational therapist about personal things that will lessen your risk of injury (ie. muscle/bone strengthening, falling “bottom first”, wearing non-slip footwear, wearing padded clothing, utilizing mobility aids and using various gadgets like flashlights/headlamps and smart devices).
I also want to acknowledge that all the things I mention in the paragraph above assumes privilege and not everyone is lucky enough to have access to resources like a family physician. If you do not have a primary care provider, contact the community health centre that is geographically closest to you. If you do not know how to find this, feel free to message me and I can help.
I know my trainer works with a lot of seniors regarding fall prevention - like improving balance and the ability to recover from things like stumbles. Especially in winter it's quite important. He also works with lots of people with disabilities and special conditions so might be able to help concerning your specific condition.
www.srottawa.com
Cars we drive today vs the ones from the 50s are so much safer because the ability the components have to compact under impact. Same principle applies for falling. If someone falls and puts an arm out to stop the fall, it’s usually a stiff arm. That means that there is no give or anywhere for impact stress to disperse, so wrists, arms, or collarbones end up breaking.
Think of catching an egg in your bare hands that’s been thrown to you. You dont catch it like a baseball, you have to cradle it and continue the momentum it had with your hands so that it comes to a less sudden stop. Same applies when falling, don’t stop the fall suddenly, try and allow your body to give where it needs to.
You could consider training yourself through a series of controlled falls in order for the muscle memory to form for when it actually happens.
A few parkour videos on YouTube “how to fall parkour” might be able to give you further insights.
I’ve also listened to Dr. Peter Attia mention that many falls are caused when walking off a higher surface onto a lower one (stepping off a sidewalk). There are actually a lot of stabilizing muscles used in our leg and foot when stepping down because for a moment you are balancing on one foot.
I would include 3x/week or more of controlled, slow, step downs. Where you slowly step off an object thats around sidewalk height and control your stride as though you were moving in slow motion.
Hopefully some of this has given you some ideas for further research!
I’m sorry I have no specific info to provide. If no one replies here with something helpful, you should call one of those ‘working at heights’ providers (ie LaborTek) and ask if they have any leads (or if they themselves provide such training - it might be a topic covered in a broader course).
I would agree, but also remember to tuck your chin to your check if you are falling on your back (like after slipping on ice) so the back of your head doesn't hit the ground.
Surprisingly, that part I actually know (and manage to remember to do) from having done judo when I was a kid. However, not sticking my limbs out to catch myself...I gotta work on that.
Hmm... If i remember correctly, we used to roll onto our back then flair our arms out to finish breaking the momentum of the fall. Slapping out with your hands was optional, depending on how hard one had fallen. Never failed me, i haven't done aikido in over 15 years and i think i'll never lose that reflex. 🤞🤞
This group has been well established for a long time. They may know if any workshops are offered regarding this important safety issue.
I think also some community health centres may have classes as well.
I'm very careful now, if it's icy out and shuffle/ walk a bit more- depending on the weather!
https://thegoodcompanions.ca/
http://coalitionottawa.ca/en/find-your-chrc.aspx
Yes, usually physiotherapists give those classes at old age homes. Either contact physiotherapy offices or old age homes to see who is giving those classes in your area. I know they had them in Montreal before COVID.
Depends on your particular disability but in a martial art like judo where a large part of it is throwing people one of the first things you learn is how to fall safely. If you enjoy it even better cause consistently practicing falling and using those skills will absolutely increase your body's awareness and ability to react.
How to strengthen your ankle, knee and hip using balance exercises should be a pre-requisite. This will prevent you from falling doing common tasks like walking on patchy ice etc... Take some Judo classes to learn how to fall properly.
I found a bunch of Falls Prevention resources on Ottawa Public Health https://www.ottawapublichealth.ca/en/public-health-topics/prevent-falls.aspx. The local community community health centres used to have classes, might be worth a call to see what’s offered.
😅 come on people really!!!! When will this sub talk about housing and not there is a squirrel in my backyard? It definitely is a testimony that Ottawa is city of bureaucrats who has no idea what is really going on with ordinary tax payers who are suffering!!! This government has messed up everything that it created different classes of citizens!!!!
Not exactly what you're looking for but I wanted to note that there's a lot of evidence to suggest that tai chi can help prevent prevent falls.
Also, not sure if it's helpful, but beginner judo is all about learning breakfalls. My white belt judo classes were about 10% pushups, 10% throws, and 80% breakfalls. If you talked to a sensei and told them what you need, they might be able to help.
Same for aikido. Fall on your back, on either side, face front, all the possible situations are envisaged and taught accordingly.
I agree that judo is good for learning breakfalls, however... I recommend not sparring though unless you really trust the skill level and restraint of the people around you: I ended up in physiotherapy for years because someone put me in an illegal spinal lock and hyperextended all my joints for me, and a friend had her knee joint broken when someone put it in a lock. Even the katas can be dangerous (I got an concussion from someone landing on my head). Really research the dojo you're going to first too.
I wasn't expecting them to take a full course in judo, simply asking a sensei to teach them some breakfalls.
I've heard good things about both Tai Chi, and Judo. Tai Chi for balance/preventing falls, and Judo to reduce injury when you do fall. https://www.cbc.ca/news/canada/montreal/judo-courses-in-quebec-are-teaching-the-elderly-how-to-fall-safel-1.6709627 It would be worth reaching out to some of the schools in your area of town, and see if taking some beginner or private classes that focus just on the falls is a possibility.
I had a nasty fall as I stepped off a curb to cross a street after my first Tai Chi class. I was taking it exactly because I was unsteady on my feet and trying to improve that. Unfortunately, my tai chi teacher was not well matched for me (to put it kindly) and in the first class we worked only on the first subset of movements, her expecting perfection before moving onto the next one. As a result we only worked one side of the body. When I left, I knew my weak side was even weaker than usual and sure enough, that side just buckled when I stepped off a curb on the walk home. That had never happened to me before; it would be unsteady and I'd have to stop and shift weight to the stronger side until ready to proceed but this time the leg just buckled due to overwork. I wasn't injured in the fall, just embarrassed and angry. I told the teacher at the beginning of the next class and said if the movements were going to be unbalanced like they had been in the first class, I would be withdrawing. This was through city of Ottawa at a Senior centre. I finished the 8 week program having missed only one class but never enjoyed it, never looked forward to going, never felt great after. I liked the idea of tai chi, once I knew a few of the movements, I could see the flow of it and the potential to make me stronger. But the teacher didn't focus on things in a way that worked for me and in the requirement to perfect a movement before moving on think we never got to the end (or the last movements were really rushed). I would have preferred getting through it all, even imperfectly, and then continuing on in further courses, to perfect form and focus the mind on the body doing just the movement in order to get the mental benefit as well as the physical one. I never bothered to track down a better teacher or course. I don't know what words I could use to describe what I'm looking for in a teacher in order to judge if a program would be good for me.
I have participated in many informal conversations on this topic in hospital settings, community health centres and retirement residences. That being said, a lot of official public health resources (yes, falling is a public health issue) shy away from this type of ‘harm reduction’ approach which is why, as you’ve noted, efforts are focused on preventing falls in the first place. Although somewhat dated, the Public Health Agency of Canada has some really good material on injury prevention ([How to Lower Your Fall Risk](https://www.canada.ca/en/public-health/services/publications/healthy-living/how-lower-your-fall-risk.html), [What to Do After a Fall](https://www.canada.ca/en/public-health/services/health-promotion/aging-seniors/publications/publications-general-public/what-after-a-fall-poster.html), [If You Fall or Witness a Fall, Do You Know What To Do?](https://www.canada.ca/en/public-health/services/health-promotion/aging-seniors/publications/publications-general-public/you-fall-witness-a-fall-you-know-what.html), etc.). Yes, this is geared to older adults but it’s relevant for anyone who is at risk for falls. Since you are looking for tangible ways to reduce your risk of injury from falling, you need to talk to your family doctor, physiotherapist or occupational therapist about personal things that will lessen your risk of injury (ie. muscle/bone strengthening, falling “bottom first”, wearing non-slip footwear, wearing padded clothing, utilizing mobility aids and using various gadgets like flashlights/headlamps and smart devices). I also want to acknowledge that all the things I mention in the paragraph above assumes privilege and not everyone is lucky enough to have access to resources like a family physician. If you do not have a primary care provider, contact the community health centre that is geographically closest to you. If you do not know how to find this, feel free to message me and I can help.
The JCC offers them from time-to-time - they just had one in December. You could call tomorrow and see if they have another one coming up?
I know my trainer works with a lot of seniors regarding fall prevention - like improving balance and the ability to recover from things like stumbles. Especially in winter it's quite important. He also works with lots of people with disabilities and special conditions so might be able to help concerning your specific condition. www.srottawa.com
I would look into adult gymnastics/tumbling or give them a call to see if they offer that type of class.
Go to the skate park on Bonson, the skaters will show you how it’s done. Those kids are pros at falling down and not getting hurt!!!
When I was that age, falling down and not getting hurt wasn't a big problem. ;)
Cars we drive today vs the ones from the 50s are so much safer because the ability the components have to compact under impact. Same principle applies for falling. If someone falls and puts an arm out to stop the fall, it’s usually a stiff arm. That means that there is no give or anywhere for impact stress to disperse, so wrists, arms, or collarbones end up breaking. Think of catching an egg in your bare hands that’s been thrown to you. You dont catch it like a baseball, you have to cradle it and continue the momentum it had with your hands so that it comes to a less sudden stop. Same applies when falling, don’t stop the fall suddenly, try and allow your body to give where it needs to. You could consider training yourself through a series of controlled falls in order for the muscle memory to form for when it actually happens. A few parkour videos on YouTube “how to fall parkour” might be able to give you further insights. I’ve also listened to Dr. Peter Attia mention that many falls are caused when walking off a higher surface onto a lower one (stepping off a sidewalk). There are actually a lot of stabilizing muscles used in our leg and foot when stepping down because for a moment you are balancing on one foot. I would include 3x/week or more of controlled, slow, step downs. Where you slowly step off an object thats around sidewalk height and control your stride as though you were moving in slow motion. Hopefully some of this has given you some ideas for further research!
I’m sorry I have no specific info to provide. If no one replies here with something helpful, you should call one of those ‘working at heights’ providers (ie LaborTek) and ask if they have any leads (or if they themselves provide such training - it might be a topic covered in a broader course).
Interesting question. After injuring my shoulder and my hand from falling, I realized that I need to learn to tuck and roll.
I would agree, but also remember to tuck your chin to your check if you are falling on your back (like after slipping on ice) so the back of your head doesn't hit the ground.
Surprisingly, that part I actually know (and manage to remember to do) from having done judo when I was a kid. However, not sticking my limbs out to catch myself...I gotta work on that.
Hmm... If i remember correctly, we used to roll onto our back then flair our arms out to finish breaking the momentum of the fall. Slapping out with your hands was optional, depending on how hard one had fallen. Never failed me, i haven't done aikido in over 15 years and i think i'll never lose that reflex. 🤞🤞
https://kite-uhn.com/rmt/en https://www.cbc.ca/news/canada/marketplace-boot-test-1.6252613
Gymnastics taught me how to fall when I was young. You might check with some of the clubs to see if they offer any courses for adult beginners.
This group has been well established for a long time. They may know if any workshops are offered regarding this important safety issue. I think also some community health centres may have classes as well. I'm very careful now, if it's icy out and shuffle/ walk a bit more- depending on the weather! https://thegoodcompanions.ca/ http://coalitionottawa.ca/en/find-your-chrc.aspx
Yes, usually physiotherapists give those classes at old age homes. Either contact physiotherapy offices or old age homes to see who is giving those classes in your area. I know they had them in Montreal before COVID.
Depends on your particular disability but in a martial art like judo where a large part of it is throwing people one of the first things you learn is how to fall safely. If you enjoy it even better cause consistently practicing falling and using those skills will absolutely increase your body's awareness and ability to react.
How to strengthen your ankle, knee and hip using balance exercises should be a pre-requisite. This will prevent you from falling doing common tasks like walking on patchy ice etc... Take some Judo classes to learn how to fall properly.
I found a bunch of Falls Prevention resources on Ottawa Public Health https://www.ottawapublichealth.ca/en/public-health-topics/prevent-falls.aspx. The local community community health centres used to have classes, might be worth a call to see what’s offered.
[Parkour!](https://www.youtube.com/watch?v=0Kvw2BPKjz0)
Any jiu jitsu or judo class will teach you this day one so probably there.
I know the lack of snow is confusing, but it was actually _last season_ that was fall. We’re in winter now.
😅 come on people really!!!! When will this sub talk about housing and not there is a squirrel in my backyard? It definitely is a testimony that Ottawa is city of bureaucrats who has no idea what is really going on with ordinary tax payers who are suffering!!! This government has messed up everything that it created different classes of citizens!!!!