Who Knew? Judo Tips Can Help You Fall Safer On Ice This Winter

Judo Teaches This Important Winter Survival Skill

When winter weather turns sidewalks into skating rinks, slipping on ice can feel sudden, violent and downright terrifying.

But according to Justin Flores, a U.S. Olympic judo team coach, learning how to fall can be the difference between walking away with a bruise and dealing with a serious injury.

“One of the most foundational movements that are integral to judo specifically is how to break [your] fall,” Flores said. “Which is how to concede and give way and protect yourself in a way where you could get up and fight another exchange or live to live another day.”

It isn't about toughness. It’s about preparation, awareness and protecting your body when gravity takes control. As Flores explained, “you don't have much time between being off balance and having to fall.”

That’s where untrained instincts can cause problems.

Reaching out with your hands, stiffening your body or letting your head whip back can lead to wrist fractures, shoulder injuries, concussions or worse.

(MORE: Ski Smarter With Cold Weather Training)

“A lot of injuries come because of your first kind of knee-jerk reaction in tensing up,” Flores said. “And that's where you decide to make the wrong decision in that split second rather than going with it and giving way.”

“If you're falling just a little bit to your left, tuck your chin to your right,” Flores said. “You want to make sure you roll over your shoulder and partially your neck, and then you rotate over to your side.”

The key is avoiding a head-first tumble.

“Rather than turning and rolling over your shoulder rather than over your head,” he said, warning that “can lead to really serious neck injuries.”

One of the biggest lessons judo teaches is to stop fighting the fall.

Breathing matters more than you might think. Flores explained that breathing out is often his very first response when he loses balance. When your body relaxes, it’s better able to roll, absorb impact and avoid concentrating force on one vulnerable spot.

(MORE: Is It Safe To Eat Snow?)

Spreading out the impact is a foundational part of falling safely.

“Rounding my back in a way where I bring my feet up at the end of that fall rather than timbering in a way where my whole back hits the ground at one time,” he said.

And always protect your head.

“Tuck your chin,” Flores emphasized, explaining that it helps prevent whiplash and head injuries.

Rolling, turning to your side, and letting multiple parts of your body absorb the fall reduces the risk of fractures and joint injuries.

Practice Makes Perfect

Like anything else, falling safely takes repetition. “If you have to think about it, it's probably too late,” he said.

For Flores, falling isn’t just a sports skill; it’s a life skill.

“You take your losses, it's how you respond,” he said. "You're able to get up, dust yourself off and go back to work in a way where it's just like life."

Flores advised that what matters most is not avoiding every slip, but knowing how to absorb the impact, protect what’s most important, and get back up with intention.

weather.com lead editor Jenn Jordan explores how weather and climate weave through our daily lives, shape our routines and leave lasting impacts on our communities.