Ontspannen vallen

Voorbereiding

Maak je lichaam en geest gereed voor impact en leer werken met je ademhaling om spanning te verminderen.

Verbeter je eigen beweging

Als je op de grond gaat liggen en weer opstaat, hoe doe je dat en hoe kan je je beweging vloeiender maken?

Grondwerk

Vind manieren om vrij te bewegen op de grond.

Contragewicht

Ontdek meer bewegingsvrijheid door je ledematen te gebruiken als contragewicht.

Zacht naar de grond

Wen aan oncomfortabele posities die tot een val kunnen leiden.

"Je kunt het als een val-APK beschouwen, goed om jaarlijks te checken of je nog soepel genoeg valt."

- G.L.

"Nog heel hartelijk bedankt voor de leuke, leerzame middag. Concreet en to the point en ook zo dat iedereen zich veilig en niet sukkelig voelde."

- W.L.

"Dank voor de leerzame middag. Iedereen voelde zich helemaal op z'n gemak. Het was relaxed en we hebben er zeker wat van opgestoken."

- U.B.

De verzamelde artikelen in deze (aanklikbare) uitvouwbare lijst bieden achtergronden voor een beter begrip van: inzet van martial art technieken en valstrategieën om letsel te voorkomen; de wisselwerking tussen ademhaling en stressregulatie; biomechanica en orthopedie m.b.t. valenergie en impact; neuroscience, motor learning en psychologie m.b.t. reflexen en leervermogen. (Afkorting OA = open access ; PA = paid access, er is altijd een abstract beschikbaar.)

Martial arts en valstrategieën

Moon Y, Sosnoff JJ.
Safe landing strategies during a fall: systematic review and meta-analysis
Arch Phys Med Rehabil. 2017;98(4):783–94
doi.org/10.1016/j.apmr.2016.08.460 (OA)

De review en meta-analyse door Moon en Sosnoff is tot dusverre het meest omvattende artikel over veilige strategieën om te landen bij een val: In achterwaartse val de knieën buigen (squat) en gewicht omlaag brengen om valhoogte te verminderen. In voorwaartse val de ellebogen buigen (i.p.v. gestrekte armen) om impact op te vangen. In zijwaartse val naar voren of naar achteren roteren om impact op de heup te verminderen, of wegrollen om de impact te verdelen over een groter oppervlak, of spieren ontspannen om landing zachter te maken en impact te absorberen, of bijstappen om valenergie te verminderen. Hieronder volgen eerst per valstrategie de belangrijkste artikelen waar Moon en Sosnoff in hun review naar verwijzen. Daarna volgen links naar overige artikelen over vallen en martial arts.

Referenties in review Safe landing strategies during a fall naar squatten (hurken) in een achterwaartse val:

(noot 13)
Stephen N Robinovitch, Rebecca Brumer, Jessica Maurer,
Effect of the “squat protective response” on impact velocity during backward falls
Journal of Biomechanics, Volume 37, Issue 9, 2004, Pages 1329-1337, ISSN 0021-9290
doi.org/10.1016/j.jbiomech.2003.12.015 (PA)

(noot 26)
Juay-Seng Tan, Janice J. Eng, Stephen N. Robinovitch, Brady Warnick
Wrist impact velocities are smaller in forward falls than backward falls from standing
Journal of Biomechanics, Volume 39, Issue 10, 2006, Pages 1804-1811, ISSN 0021-9290
doi.org/10.1016/j.jbiomech.2005.05.016 (PA)

Referenties in review Safe landing strategies during a fall naar ellebogen buigen in voorwaartse val:

(noot 20)
Pei-Hsi Chou, You-Li Chou, Chii-Jeng Lin, Fong-Chin Su, Shu-Zon Lou, Chyan-Fei Lin, Gwo-Feng Huang
Effect of elbow flexion on upper extremity impact forces during a fall
Clinical Biomechanics, Volume 16, Issue 10, 2001, Pages 888-894, ISSN 0268-0033
doi.org/10.1016/S0268-0033(01)00086-9 (PA)

(noot 23)
J Lo, G.N McCabe, K.M DeGoede, H Okuizumi, J.A Ashton-Miller
On reducing hand impact force in forward falls: results of a brief intervention in young males
Clinical Biomechanics, Volume 18, Issue 8, 2003, Pages 730-736, ISSN 0268-0033
doi.org/10.1016/S0268-0033(03)00124-4 (PA)


Referenties in review Safe landing strategies during a fall naar voor- of achterwaartse rotatie bij een zijwaartse val:

(noot 25)
Stephen N Robinovitch, Lisa Inkster, Jessica Maurer, Brady Warnick
Strategies for Avoiding Hip Impact During Sideways Falls
Journal of Bone and Mineral Research, Volume 18, Issue 7, 1 July 2003, Pages 1267–1273
doi.org/10.1359/jbmr.2003.18.7.1267 (PA)

Referenties Referenties in review Safe landing strategies during a fall naar martial art rollen en afslaan bij een zijwaartse val:

(noot 11)
V. Weerdesteyn, B.E. Groen, R. van Swigchem, J. Duysens
Martial arts fall techniques reduce hip impact forces in naive subjects after a brief period of training
Journal of Electromyography and Kinesiology, Volume 18, Issue 2, 2008, Pages 235-242, ISSN 1050-6411
https://doi.org/10.1016/j.jelekin.2007.06.010 (PA)


(noot 15)
Groen, B.E., Smulders, E., de Kam, D. et al.
Martial arts fall training to prevent hip fractures in the elderly.
Osteoporos Int 21, 215–221 (2010)
doi.org/10.1007/s00198-009-0934-x (PA)

(noot 19)
van der Zijden AM, Groen BE, Tanck E, Nienhuis B, Verdonschot N, Weerdesteyn V.
Can martial arts techniques reduce fall severity? An in vivo study of femoral loading configurations in sideways falls
J Biomech. 2012 Jun 1;45(9):1650-5
doi.org/10.1016/j.jbiomech.2012.03.024 Epub 2012 Apr 24. (PA)

(noot 22)
B.E. Groen, V. Weerdesteyn, J. Duysens
Martial arts fall techniques decrease the impact forces at the hip during sideways falling
Journal of Biomechanics, Volume 40, Issue 2, 2007, Pages 458-462, ISSN 0021-9290
doi.org/10.1016/j.jbiomech.2005.12.014 (PA)

(noot 24)
Groen BE, Weerdesteyn V, Duysens J.
The relation between hip impact velocity and hip impact force differs between sideways fall techniques
J Electromyogr Kinesiol. 2008 Apr;18(2):228-34.
doi.org/10.1016/j.jelekin.2007.06.002 Epub 2007 Aug 30. (PA)

Referenties in review Safe landing strategies during a fall naar ontspannen spieren in een zijwaartse val:

(noot 18)
M.B. Sabick, J.G. Hay, V.K. Goel, S.A. Banks
Active responses decrease impact forces at the hip and shoulder in falls to the side
Journal of Biomechanics, Volume 32, Issue 9, 1999, Pages 993-998, ISSN 0021-9290
doi.org/10.1016/S0021-9290(99)00079-2 (PA)

(noot 21)
van den Kroonenberg AJ, Hayes WC, McMahon TA.
Hip impact velocities and body configurations for voluntary falls from standing height
J Biomech. 1996 Jun;29(6):807-11
doi.org/10.1016/0021-9290(95)00134-4 (OA)

Referenties in review Safe landing strategies during a fall naar bijstappen in een zijwaartse val:

(noot 16)
Fabio Feldman, Stephen N. Robinovitch
Reducing hip fracture risk during sideways falls: Evidence in young adults of the protective effects of impact to the hands and stepping
Journal of Biomechanics, Volume 40, Issue 12, 2007, Pages 2612-2618, ISSN 0021-9290
doi.org/10.1016/j.jbiomech.2007.01.019 (PA)

Verdere artikelen m.b.t. martial arts en valstrategie:

Arkkukangas, M., Bååthe, K.S., Ekholm, A. et al.
A 10-week judo-based exercise programme improves physical functions such as balance, strength and falling techniques in working age adults
BMC Public Health 21, 744 (2021)
doi.org/10.1186/s12889-021-10775-z (OA)

Arkkukangas, M.; Strömqvist Bååthe, K.; Ekholm, A.; Tonkonogi, M.
High Challenge Exercise and Learning Safe Landing Strategies among Community-Dwelling Older Adults: A Randomized Controlled Trial
Int. J. Environ. Res. Public Health 2022, 19, 7370
doi.org/10.3390/ijerph19127370 (OA)

Fang L., Li ZR, Jiang SY, Yu Y, Tao XC.
Study on the motor control and biomechanical mechanism of the self-protection of the modified Diepu Gong during falling.
China J Tradit Chin Med Pharm. (2020) 35:119-22
(niet beschikbaar via doi.org)

B.E. Groen, V. Weerdesteyn, J. Duysens
Martial arts fall techniques decrease the impact forces at the hip during sideways falling
Journal of Biomechanics, Volume 40, Issue 2, 2007, Pages 458-462, ISSN 0021-9290
doi.org/10.1016/j.jbiomech.2005.12.014 (PA)

Groen BE, Weerdesteyn V, Duysens J.
The relation between hip impact velocity and hip impact force differs between sideways fall techniques
J Electromyogr Kinesiol. 2008 Apr;18(2):228-34
doi.org/10.1016/j.jelekin.2007.06.002 Epub 2007 Aug 30(PA)

B.E. Groen
Martial arts techniques to reduce fall severity
dissertation Radboud Universiteit, 2010 repository.ubn.ru.nl/bitstream/handle/2066/83248/83248.pdf (OA)

Li ZR, Ma YJ, Zhuang J, Tao XC, Guo CY, Liu ST, Zhu RR, Wang JX, Fang L
Ditangquan exercises based on safe-landing strategies prevent falls and injury among older individuals with sarcopenia
Front Med (Lausanne). 2022 Aug 16;9:936314
doi.org/10.3389/fmed.2022.936314 (OA)

Yaejin Moon, Alka Bishnoi, Ruopeng Sun, Jong Cheol Shin, Jacob J. Sosnoff
Preliminary investigation of teaching older adults the tuck-and-roll strategy: Can older adults learn to fall with reduced impact severity
Journal of Biomechanics, Volume 83, 2019, Pages 291-297, ISSN 0021-9290
doi.org/10.1016/j.jbiomech.2018.12.002 (PA)

Stephen N Robinovitch, Aleksandra Dojnov, Vicki Komisar, Yijian Yang, Nataliya Shishov, Ying Yu, Ian Bercovitz, Michael D Cusimano, Clemens Becker, Dawn C Mackey, Helen Chong
Protective responses of older adults for avoiding injury during falls: evidence from video capture of real-life falls in long-term care
Age and Ageing, Volume 51, Issue 12, December 2022, afac273
doi.org/10.1093/ageing/afac273 (OA)

Sherrington C, Michaleff ZA, Fairhall N, Paul SS, Tiedemann A, Whitney J, et al.
Exercise to prevent falls in older adults: an updated systematic review and meta-analysis
Br J Sports Med. 2017;51(24):1750–8.
doi.org/10.1136/bjsports-2016-096547 (OA)

Tobia Zanotto, Lingjun Chen, James Fang, Shelley B. Bhattacharya, Neil B. Alexander, Jacob J. Sosnoff
Minimizing fall-related injuries in at-risk older adults: The falling safely training (FAST) study protocol
Contemporary Clinical Trials Communications, Volume 33, 2023, 101133, ISSN 2451-8654
doi.org/10.1016/j.conctc.2023.101133 (OA)

Adem

Leon Chaitow, Dinah Bradley
Chapter 1 - The Structure and Function of Breathing
Editor(s): Leon Chaitow, Dinah Bradley, Christopher Gilbert, Ronald Ley, Multidisciplinary Approaches to Breathing Pattern Disorders, Churchill Livingstone, 2002, Pages 1-41, ISBN 9780443070532
doi.org/10.1016/B978-044307053-2.50005-8 (PA)

Ma X, Yue ZQ, Gong ZQ, Zhang H, Duan NY, Shi YT, Wei GX, Li YF
The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults
Front Psychol. 2017 Jun 6;8:874.
doi.org/10.3389/fpsyg.2017.00874 (OA)

Zaccaro A, Piarulli A, Laurino M, Garbella E, Menicucci D, Neri B, Gemignani A.
How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing
Front Hum Neurosci. 2018 Sep 7;12:353.
doi.org/10.3389/fnhum.2018.00353 (OA)

Biomechanica en orthopedie

Choi, W.J., Cripton, P.A. & Robinovitch, S.N.
Effects of hip abductor muscle forces and knee boundary conditions on femoral neck stresses during simulated falls
Osteoporos Int 26, 291–301 (2015).
doi.org/10.1007/s00198-014-2812-4 (PA)

Ferreira RN, Ribeiro NF, Figueiredo J, Santos CP
Provoking Artificial Slips and Trips towards Perturbation-Based Balance Training: A Narrative Review
Sensors. 2022; 22(23):9254.
doi.org/10.3390/s22239254 (OA)

Galliker, E.S., Laing, A.C., Ferguson, S.J. et al.
The Influence of Fall Direction and Hip Protector on Fracture Risk: FE Model Predictions Driven by Experimental Data
Ann Biomed Eng 50, 278–290 (2022)
doi.org/10.1007/s10439-022-02917-0 (OA)

Grey Giddins, Hugo Giddins
Wrist and hand postures when falling and description of the upper limb falling reflex
Injury, Volume 52, Issue 4, 2021, Pages 869-876, ISSN 0020-1383
doi.org/10.1016/j.injury.2020.11.056 (PA)

Han S, Jiang X, Gao Y.
Human fall simulation testing method: where we are
Osteoporos Int. 2024 Nov 18
doi: 10.1007/s00198-024-07316-w Epub ahead of print. (PA)

Khakpour S, Tanska P, Saarakkala S, Korhonen RK, Jämsä T.
The effect of body configuration on the strain magnitude and distribution within the acetabulum during sideways falls: A finite element approach
J Biomech. 2021 Jan 4;114:110156.
doi: 10.1016/j.jbiomech.2020.110156 (OA)

Lim KT, Choi WJ.
Effect of fall characteristics on the severity of hip impact during a fall on the ground from standing height
Osteoporos Int. 2020 Sep;31(9):1713-1719.
doi: 10.1007/s00198-020-05432-x Epub 2020 Apr 28 (PA)

D.R. Martel, I.C. Levine, S.P. Pretty, A.C. Laing
The influence of muscle activation on impact dynamics during lateral falls on the hip
Journal of Biomechanics (2017)
doi.org/10.1016/j.jbiomech.2017.11.002 (OA)

Pretty, S.P., Levine, I.C. & Laing, A.C.
Anatomically Aligned Loading During Falls: Influence of Fall Protocol, Sex and Trochanteric Soft Tissue Thickness
Ann Biomed Eng 49, 3267–3279 (2021)
doi.org/10.1007/s10439-021-02852-6 (PA)

Pretty, S.P., Martel, D.R. & Laing, A.C.
The Influence of Body Mass Index, Sex, & Muscle Activation on Pressure Distribution During Lateral Falls on the Hip
Ann Biomed Eng 45, 2775–2783 (2017)
oi.org/10.1007/s10439-017-1928-z (PA)

Robinovitch, S.N., Hayes, W.C. & McMahon, T.A.
Distribution of contact force during impact to the hip
Ann Biomed Eng 25, 499–508 (1997)
doi.org/10.1007/BF02684190 (PA)

M.B. Sabick, J.G. Hay, V.K. Goel, S.A. Banks
Active responses decrease impact forces at the hip and shoulder in falls to the side
Journal of Biomechanics, Volume 32, Issue 9, 1999, Pages 993-998, ISSN 0021-9290
doi.org/10.1016/S0021-9290(99)00079-2 (PA)

Traverso, A., Bayram, A., Rossettini, G. et al.
Investigating the biomechanics of falls in older adults in long-term care using a video camera: a scoping review
BMC Geriatr 24, 810 (2024)
doi.org/10.1186/s12877-024-05395-2 (OA)

Yijian Yang, Vicki Komisar, Nataliya Shishov, Bryan Lo, Alexandra MB Korall, Fabio Feldman, Stephen N Robinovitch
The Effect of Fall Biomechanics on Risk for Hip Fracture in Older Adults: A Cohort Study of Video‐Captured Falls in Long‐Term Care
Journal of Bone and Mineral Research, Volume 35, Issue 10, 1 October 2020, Pages 1914–1922
doi.org/10.1002/jbmr.4048 (OA)

Motor learning, neuroscience, en psychologie

Bracha HS.
Freeze, flight, fight, fright, faint: adaptationist perspectives on the acute stress response spectrum
CNS Spectr. 2004 Sep;9(9):679-85
doi.org/10.1017/s1092852900001954 (OA)

Hsieh, K. L., & Sosnoff, J. J. (2020).
A Motor Learning Approach to Reducing Fall-Related Injuries.
Journal of Motor Behavior, 53(5), 663–667.
doi.org/10.1080/00222895.2020.1814195 (PA)

Arne Nieuwenhuys, Raôul RD Oudejans
Anxiety and performance: perceptual-motor behavior in high-pressure contexts
Current Opinion in Psychology, Volume 16, 2017, Pages 28-33, ISSN 2352-250X
doi.org/10.1016/j.copsyc.2017.03.019 (PA)

Nieuwenhuys A, Oudejans RR.
Anxiety and perceptual-motor performance: toward an integrated model of concepts, mechanisms, and processes
Psychol Res. 2012 Nov;76(6):747-59
doi.org/10.1007/s00426-011-0384-x Epub 2011 Oct 29 (OA)

Oudejans, R. R. D., & Pijpers, J. R. (2009)
Training with anxiety has a positive effect on expert perceptual–motor performance under pressure
Quarterly Journal of Experimental Psychology, 62(8), 1631-1647
doi.org/10.1080/17470210802557702 (PA)

Nieuwenhuys A, Oudejans RR.
Training with anxiety: short- and long-term effects on police officers' shooting behavior under pressure
Cogn Process. 2011 Aug;12(3):277-88
doi.org/10.1007/s10339-011-0396-x Epub 2011 Mar 24. (OA)

Roelofs, K., Dayan, P.
Freezing revisited: coordinated autonomic and central optimization of threat coping
Nat Rev Neurosci 23, 568–580 (2022)
oi.org/10.1038/s41583-022-00608-2 (OA)