By Emily Mitchell

A bicycle helmet is the only thing that’s between your head and the pavement if you fall off your bike.

A bike helmet absorbs the impact of a fall and prevents injuries to your head and neck that include skull fractures, spinal injuries, and traumatic brain injuries. These injuries can lead to paralysis, developmental delays, and even death.

Of the 700 bicycle-related deaths that happen each year, nearly 75 percent of them are due to head injuries. Almost all of these head injuries could have been avoided if the rider had been wearing a helmet.

Kimberly Bailey, Injury Prevention Coordinator for Duke University Hospital, shares tips about the importance of wearing a helmet and what to consider when selecting a helmet.

Selecting Your Helmet

While knowing why to wear a helmet is important, knowing how to wear one is the crucial step in having a safe ride.

When selecting a helmet, consider the following characteristics:

• Proper fit. Your helmet should be snug but comfortable.
• Level. Your helmet should be level on your head -- not tilting forward or backward.
• Safety. Look for a sticker that indicates compliance with the U.S. Consumer Product Safety Commission or the Snell Memorial Foundation. This sticker is usually inside the lining of the helmet.

Creating the Perfect Fit

Your helmet should be one to two inches above your eyes and fit snughly around your ears and mouth.Your helmet likely won't fit perfectly when you first put it on, but a few, small adjustments should make it work.

Most helmets come with pieces of foam that help you tailor the helmet to your head’s shape and size. Add the pads to the side of the interior of the helmet if you have a narrow head. If your head is rounder or shorter, add the pads to the back of the helmet to get a secure fit.

After the foam is in place, focus on your straps. The three elements to consider when adjusting the helmet’s straps are:

1. Eyes. The helmet should fit about one to two inches above the eyebrow. When you look up, you should just barely be able to see the front rim of the helmet. Make sure it doesn’t obscure your vision.
2. Ears. The straps should come together in a Y shape under your ear and fit very close to your head.
3. Mouth. The chin strap should fit snugly so you can feel a slight resistance when you open your mouth.

When you have finished adjusting the pads and straps, your helmet should be level, feel snug, and fit comfortably. If you can’t get it to fit snugly, consider asking for help at a bike shop or finding a new helmet altogether. Never wear a helmet that doesn’t fit properly.

Replacing Your Helmet

If you’ve been in a bike wreck, you need to replace your helmet. The foam in the helmet compresses upon impact and can’t protect you as well in the case of a future accident.

If you are accident-free, congratulations! But you may still need to replace your helmet after five years due to general wear and tear. Check the helmet's information pamphlet for the manufacturer's recommendation.

Considerations for Children

A child should never ride a bike without wearing a bicycle helmet. Crashes and falls can cause more debilitating injuries in children than in adults.

Establish safe bicycle behavior while children are very young by telling them about the importance of protecting their heads, modeling the behavior yourself, and praising and rewarding them when they do wear their helmets.

Make sure your child removes his helmet before playing on the playground or other outdoor activities as the straps can cause a choking hazard.

For young toddlers, consult with a pediatrician before letting the toddler wear a helmet. The weight of the helmet may be too heavy for their developing necks and heads to handle.

Remember, bike helmets are for biking. Kids should never wear bike helmets on the playground -- where the straps can get caught on equipment and cause injury -- or for activities that require specialized helmets, such as skiing, football, skateboarding or inline skating.