I've pitched forward and have had my leg stuck in the hiking strap. Only my foot was under the strap and the sudden stop threw me forward and center forcing my leg under the strap. For a standard capsize (if there is one) the boat usually blows over slow enough the there is time to react. At a certain point I let go of the tiller and main sheet and start to head for the high side. More often than not the boat settles back down. If you're caught off guard, perhaps like the story you read, there may not be much you can do but go for the ride
There have been times of great gusts where I did not expect it and still have not had any issues. I as well position my self so when I'm hiked out the strap is just below the ankles where the curve of the foot is. My suggestion is to practice capsizing on a controlled day and in a safe area free of other boats, etc. This way you know what to expect for when it does happen. The first time you'll be a bit nervous. Also it will help you to know how to right it as well. Have Fun! Be Safe!