Falling is one of those things we don’t like to talk about much, but it’s a reality that many of us face as we get older. I’m Brian Kerr, and here at Fall Guys Products, we spend a lot of time thinking about how to keep homes safe. But even with the best precautions, accidents can happen.
The moment right after a fall is often a blur of surprise, embarrassment, and adrenaline. Your first instinct might be to scramble back onto your feet as fast as possible to prove you’re okay. However, rushing is actually one of the most dangerous things you can do after a fall.
Taking a systematic, calm approach to getting up can prevent a minor tumble from turning into a major medical event. This guide is designed to give you a clear, five-step plan to safely navigate those critical minutes following a fall.
Why the "Wait and See" Approach is Vital
Before we dive into the steps, it’s important to understand why we shouldn’t just pop back up. When you fall, your body releases adrenaline. This is your "fight or flight" hormone, and it’s excellent at masking pain. You might feel "fine" in the first thirty seconds, only to realize five minutes later that your ankle is badly sprained or your hip is injured.
If you try to put weight on a fractured bone because the adrenaline is hiding the pain, you can cause significantly more damage. That’s why the very first thing we do isn't moving: it's breathing.
Step 1: Stay Calm and Take a "Rest Minute"
The very first step happens entirely in your mind. Lie still. Don't try to move any part of your body for at least 60 seconds.
During this minute, focus on your breathing. Deep, slow breaths will help lower your heart rate and clear the "fog" of the initial shock. While you are lying there, start a mental "body scan."
- Check your head: Did you hit it? Do you feel dizzy or confused?
- Check your limbs: Wiggle your fingers and toes.
- Check for sharp pains: Is there any area that feels hot, throbbing, or intensely painful?
If you feel any sharp, stabbing pain, or if you suspect you’ve broken a bone, stop right there. Do not attempt the rest of these steps. If you have a medical alert button or a phone nearby, now is the time to use it. If not, start calling out for help.
Step 2: Perform a Slow Physical Assessment
If, after your rest minute, you don’t feel any immediate, severe pain, you can begin to move: but very slowly.
Start by moving your joints one by one. Bend your knees slightly. Move your elbows. Turn your head slowly from side to side. If at any point you feel a "catch" or a surge of pain, return to a resting position.
It is also important to check for bleeding. Sometimes, we don’t realize we’ve scraped ourselves on a piece of furniture or the floor until we see it. If you are on blood thinners, even a small cut needs attention, though it shouldn't necessarily stop you from getting up if the rest of your body feels stable.
If you feel "shaky" or extremely weak, it’s better to stay on the floor and wait for help rather than risking a second fall while trying to stand up.
Step 3: Identify Your "Anchor"
If you feel capable of getting up, don't just push yourself straight up from the floor. You need an "anchor": a sturdy piece of furniture that can support your weight.
Look around the room. You are looking for something that won't move when you lean on it.
- Good anchors: A heavy armchair, a sturdy sofa, a heavy coffee table, or the bottom step of a staircase.
- Bad anchors: A rolling office chair, a light folding chair, a towel rack (which can pull out of the wall), or a small side table.
Once you’ve spotted your anchor, you need to plan your route. If you are in the middle of the room, you’ll need to crawl toward it.
Step 4: The Roll and Crawl Technique
This is the most physically demanding part of the process, and it should be done with care.
- The Roll: While lying on your back, bend the knee of the leg furthest from your anchor. Use that leg to help roll yourself onto your side.
- The Push-Up: Use your arms to push your upper body off the floor, moving into a "side-sitting" position.
- The Hands and Knees: Move yourself onto your hands and knees. This is the "crawling" position. If your knees are sore, you can shuffle on your bottom toward the furniture, but crawling is generally more stable for the transition to standing.
- The Approach: Slowly crawl toward your chosen anchor. Once you reach it, stay on your knees for a moment to ensure you don’t feel dizzy.
Moving from a lying position to a kneeling position can cause a sudden drop in blood pressure (orthostatic hypotension), which makes you feel lightheaded. If this happens, lower your head and wait for the feeling to pass before proceeding.
Step 5: The "Half-Kneel" and Rise
Now that you are at your anchor, you are ready for the final transition.
- Hand Placement: Place both hands firmly on the seat of the chair or the surface of the sturdy furniture.
- The Strong Leg: Bring your strongest leg forward and place your foot flat on the floor. You should now be in a "half-kneel" position (one knee on the floor, one foot flat).
- The Push: Using both your arms on the furniture and your strong leg, push yourself up.
- The Turn: Don’t try to walk away immediately. Slowly turn around and sit down on the piece of furniture you just used for support.
What to Do Once You Are Seated
Getting up is a victory, but you aren't "done" yet. Sit for at least 10 to 15 minutes. This allows your body to settle and your blood pressure to stabilize.
While you are sitting, call someone. Even if you think you are 100% fine, you should notify a family member, a neighbor, or your doctor. A fall is often a symptom of something else: perhaps a change in medication, a minor infection, or a balance issue that needs to be addressed.
Check your body again for bruising or swelling. Some injuries, like internal bruising or hairline fractures, don't show their true colors until the body starts the inflammatory response a few hours later.
What If You Can't Get Up?
Sometimes, despite our best efforts, we simply can't get off the floor. Maybe the pain is too much, or the muscles just won't cooperate. If you find yourself in this situation, don't panic.
- Make Noise: If you don't have a phone or alert button, use an object to bang on the floor or a wall. This carries sound further than shouting.
- Stay Warm: Hypothermia can be a risk if you are on a cold floor for a long time. Reach for a rug, a throw pillow, or even a piece of clothing nearby to cover yourself or put between your body and the cold floor.
- Keep Moving: To keep your circulation going, gently move your arms and legs if possible. Change your position slightly every 20 minutes to prevent pressure sores or stiffening.
Turning a Fall into a Lesson
Once the dust has settled and you’ve been checked out by a professional, it’s time to look at the "why." Was there a loose rug? Was the lighting too dim? Were you wearing slippers with no grip?
Understanding the cause of a fall isn't about assigning blame; it's about regaining control. Many people find that practicing the "5-step rise" on a soft carpet with a family member present gives them a huge boost in confidence. Knowing you can get up safely takes away a significant amount of the fear associated with falling.
At Fall Guys Products, we believe that safety is built on a foundation of both preparation and the right environment. By keeping this guide in mind: and maybe even printing it out to keep in a drawer: you are taking a massive step toward maintaining your independence and peace of mind.
Stay safe, take it slow, and remember: your health and safety are worth the extra minute of waiting.
