Falls are one of those things we don’t really like to talk about, but they happen. If you’ve ever had a slip, you know that the immediate feeling isn’t just physical pain: it’s often a mix of shock, embarrassment, and a bit of panic. As the founder of Fall Guys Products, I’ve spent a lot of time talking to folks about home safety, and the one thing I always tell them is this: the most dangerous part of a fall often isn't the landing; it's the way we try to get back up.
When the adrenaline hits, our instinct is to scramble to our feet as fast as possible to prove we’re okay. But rushing is exactly how minor slips turn into major injuries. Getting up safely is a skill, and like any skill, it’s much easier to perform when you have a clear, step-by-step plan in your head.
In this guide, we’re going to walk through the "safe way" to get back on your feet. My goal is to help you feel confident and prepared, so if a fall does happen, you can handle it with a cool head and a steady hand.
The "Golden Minute": Why You Should Stay Still
Before we even get to Step 1, we have to talk about the most important thing you can do the second you hit the floor: Nothing.
I call this the "Golden Minute." When you fall, your body's "fight or flight" response kicks in. Your heart rate spikes, and your brain is flooded with chemicals that can actually mask pain. You might think you’re perfectly fine, only to stand up and realize your ankle won't support you, leading to a second, much worse fall.
Instead of moving, just lie there. Take three deep breaths. Wiggle your fingers and toes. Check in with your body. Do you feel sharp pain anywhere? Are you dizzy? Is there any bleeding? If anything feels "off," stay right where you are and call for help. If you feel relatively okay, then: and only then: can we start the process of getting up.
Step 1: Stay Calm and Roll to Your Side
Once you’ve finished your "Golden Minute" and determined that you aren’t seriously injured, it’s time to move. But we aren’t going to try to sit straight up like we’re doing a gym crunch. That puts an incredible amount of strain on your back and core muscles, which are already in a state of shock.
Instead, start by slowly turning your head in the direction you want to roll. Follow with your shoulders, and then your hips. Use your arms to gently guide your body over until you are lying comfortably on your side.
This side-lying position is your "home base." It’s stable, it’s safe, and it gives your blood pressure a moment to equalize. Often, when we move too fast from lying down to standing, we get a "head rush" (orthostatic hypotension), which can cause us to pass out. By resting on your side for a few moments, you’re letting your body catch up to your movements.
Step 2: Push Up to Your Hands and Knees
From your side, the next goal is to get into a crawling position. This is the most stable way to move across a floor because your weight is distributed across four points of contact.
To do this, use the arm that is "on top" to push your upper body off the floor while pulling your knees up toward your chest. You want to end up on all fours: your hands and your knees.
If your knees are sensitive or you have arthritis, this part might be uncomfortable. If that’s the case, try to move as quickly as is safely possible to the next step, or use a nearby rug or carpeted area to cushion your joints. If you find that you simply cannot get onto your knees due to pain, don't force it. Stay on your side and move to your "Plan B" (which we will discuss later).
Step 3: Crawl Toward a Sturdy Piece of Furniture
Now that you’re on all fours, look around the room. You are looking for a "base of operations." This needs to be a piece of furniture that is heavy and stable.
A sturdy armchair, a sofa, a heavy coffee table, or even the bottom step of a staircase are all good options. Avoid using anything with wheels (like an office chair), anything lightweight (like a folding chair), or anything that could tip over (like a floor lamp or a small end table).
Crawl slowly toward that object. If you need to stop and rest, do it. There is no timer running. Once you reach the furniture, place both hands firmly on the seat or the surface.
Step 4: The Half-Kneel (The "Power Position")
This is the most technical part of the process. With both hands on the furniture for support, you are going to transition from kneeling to a "half-kneel."
Choose your strongest leg: the one that feels the most stable. Lift that knee and place your foot flat on the floor in front of you. You should now look like you’re in a "marriage proposal" stance: one knee on the floor, one foot flat on the floor, and both hands on the chair or sofa.
Take a second here. Check your balance. Are you feeling dizzy? If so, put your knee back down and wait. If you feel strong, get ready for the final move.
Step 5: The Final Rise and Sit
With your hands on the furniture and your strong foot planted firmly, use the strength in your legs and arms to push yourself upward. As you rise, slowly pivot your body so that your backside is facing the furniture.
Do not try to walk away immediately. Your balance will be slightly compromised for several minutes after a fall. Instead, immediately sit down on the furniture you just used to get up.
Stay seated for at least 10 to 15 minutes. This is the time to call a family member, a friend, or a neighbor to let them know what happened. Even if you don't think you're hurt, it’s important that someone knows you fell so they can check in on you later.
What If You Can’t Get Up? (Plan B)
Sometimes, despite our best efforts, we just can't get back up. Maybe the pain is too much, or perhaps there’s no sturdy furniture nearby. If this happens, do not exhaust yourself trying to force it. Moving until you're exhausted makes the situation more dangerous.
If you cannot get up:
- Call for help: Use your mobile phone (if you have it), your medical alert button, or a voice-activated smart speaker (like Alexa or Google Home).
- Make noise: If you don't have a phone, grab a nearby object: a shoe, a cane, a remote control: and bang it against the floor or a wall. Shout for help at regular intervals, but save your breath in between.
- Keep warm: One of the biggest risks of staying on the floor for a long time is hypothermia, even indoors. Try to reach for a nearby rug, a throw pillow, or even a piece of clothing to put between you and the cold floor, or to wrap around yourself.
- Keep moving (slightly): If you're stuck for a long time, gently move your arms and legs to keep your circulation going and prevent stiffness.
Preparing for the Unexpected
I always say that the best way to handle a fall is to prepare for one before it ever happens. We call this "fall-proofing" your life. It isn't just about rugs and lighting; it's about making sure you have the tools to help yourself.
The "Phone Rule"
I can't tell you how many folks I’ve talked to who fell while their phone was charging in the other room. Make it a habit to keep your phone in your pocket or clipped to your belt at all times. If you don't like carrying a phone, a medical alert pendant is a literal lifesaver.
Floor-Level Supplies
If you have a history of falls, consider keeping a "safety kit" in the rooms where you spend the most time. This doesn't have to be fancy: just a small basket on the floor containing a bottle of water, a spare phone charger, and a small blanket. If you get stuck, having these within reach makes a world of difference.
Strengthening Your "Rising" Muscles
You don't need to be an Olympic athlete, but having a little bit of leg and arm strength makes Step 4 and Step 5 much easier. Simple exercises like "Sit-to-Stands" (where you practice standing up from a chair without using your hands) can build the muscle memory and strength required to get off the floor safely.
Why Telling Someone Matters
There is often a lot of "stigma" around falling. Many seniors feel that if they admit they fell, their family will start talking about moving them to a care facility or taking away their independence.
But here’s the truth: most falls are caused by something fixable. Maybe your medication needs adjusting, or perhaps your vision has changed, or there’s a loose floorboard you haven’t noticed. By telling your doctor or your family about a fall, you’re actually protecting your independence by addressing the root cause before a more serious injury occurs.
Final Thoughts
Falling is a part of life, but it doesn't have to be the end of your confidence. By knowing these five steps: the pause, the roll, the crawl, the kneel, and the sit: you are taking control of the situation.
Remember: Slow and steady wins the race. There is no prize for getting up quickly. The goal is to get up safely so you can get back to enjoying your day.
Take a look around your home today. Where are your "sturdy pieces of furniture"? Where are the "danger zones"? A little bit of observation now can save you a lot of trouble later. Stay safe, stay confident, and remember that we’re all in this together.
