Falling is one of those topics we don’t really like to talk about. It feels heavy, a little bit scary, and maybe even a bit embarrassing. But here at Fall Guys Products, I want to change that narrative. I’m Brian Kerr, and I’ve spent a lot of time thinking about how we can make homes safer and lives more confident.
The truth is, falls happen. Even the most careful person can trip over a rug or lose their balance for a split second. The most important thing isn't the fall itself, it’s knowing exactly what to do the moment you find yourself on the floor. Having a plan takes the panic out of the situation. When you have a plan, you have control.
In this guide, we’re going to walk through the five essential steps to getting up safely. We’ll also talk about what to do if you can’t get up, and how to handle the "aftermath" of a fall. Take a deep breath, and let’s get into it.
The Most Important Rule: Don’t Rush
Before we even get to Step 1, we have to talk about the "adrenaline rush." When you fall, your body immediately pumps out adrenaline. This is your "fight or flight" response. It makes your heart race, and it can actually mask pain.
Most people’s first instinct is to scramble back to their feet as fast as possible because they feel vulnerable or embarrassed. This is the most dangerous thing you can do. Rushing can turn a minor tumble into a serious injury if you try to put weight on a bone that’s fractured or if you make yourself dizzy by moving too fast.
So, the golden rule is: Stay still. Count to ten. Take three deep breaths. Let the initial shock pass before you try to move a muscle.
Step 1: The Self-Assessment
Once the initial shock has subsided, you need to conduct a "body scan." While you are still lying on the floor, check in with yourself from head to toe.
- Check your head: Are you dizzy? Do you have a headache? Did you hit your head on the way down?
- Check your limbs: Wiggle your fingers and toes. Move your arms and legs very slowly.
- Check for pain: Is there any sharp, stabbing pain? Is there any part of your body that feels "wrong" or out of place?
If you feel severe pain in your hip, back, or legs, or if you feel like you might pass out, do not try to get up. Attempting to stand with a broken hip or a serious back injury can cause significantly more damage. If you find any of these red flags, skip straight to the "What to Do if You Can't Get Up" section below.
Step 2: The Log Roll
If you’ve assessed yourself and feel that you are uninjured and strong enough to move, the next step is to get into a better position. You don't want to try to sit straight up like you’re doing a sit-up; that puts an incredible amount of strain on your abdominal muscles and your spine.
Instead, use the "Log Roll" method:
- Pick a side that feels stronger or less sore.
- Slowly turn your head in that direction.
- Reach your opposite arm across your body toward the floor.
- Bend your top knee and use it as a lever to roll your entire body onto your side.
By rolling as one unit (like a log), you protect your back and keep your center of gravity low to the ground. Once you are on your side, take another breath. Ensure you aren't feeling dizzy from the change in position.
Step 3: Getting to Hands and Knees
Now that you are on your side, you need to transition to a crawling position. This is the most stable way to move across the floor.
- Push down with your hands to lift your upper body off the floor.
- Slowly pull your knees up toward your chest.
- Adjust yourself until you are on all fours (hands and knees).
If your knees are sensitive or painful, you can use your arms to "scoot" on your bottom instead, but the hands-and-knees position is generally preferred because it allows you to reach for support more easily. While on all fours, your weight is distributed across four points, making you much less likely to tip over again.
Step 4: The Anchor
Look around the room. You are looking for a "stable anchor", a piece of furniture that is heavy and won't move when you put weight on it.
- Good anchors: A sturdy armchair, a sofa, a heavy wooden coffee table, or a bed.
- Bad anchors: Rolling office chairs, lightweight folding chairs, towel racks, or small end tables.
Slowly crawl over to your chosen anchor. Once you reach it, place both hands firmly on the seat or the surface. Do not try to stand up yet. Just rest your hands there and let your body adjust to being upright.
Step 5: The Half-Kneel and Stand
This is the final move. It requires a bit of leg strength, so take it slow.
- Place your hands firmly on the sturdy furniture.
- Choose your strongest leg. Bring that foot forward and place it flat on the floor. You will now be in a "half-kneeling" position (one knee on the floor, one foot flat).
- Use your arms to push down on the furniture while simultaneously pushing up with your lead leg.
- Slowly pivot your body so you can sit down on the furniture you just used for support.
Do not stand all the way up and try to walk immediately. Sit on the chair or sofa for several minutes. Your blood pressure needs time to stabilize, and you need to make sure you aren't going to experience a secondary "delayed" dizzy spell.
What to Do If You Can’t Get Up
Sometimes, despite your best efforts, you might realize you simply cannot get up. Maybe the pain is too much, or maybe you just don't have the strength in that moment. That is okay. The goal shifts from getting up to staying safe and getting help.
1. Make Noise
If you have a phone or an alert pendant within reach, use it. If not, start making noise. Shout for help, or find an object you can use to bang on the floor or a wall. Metal objects or firm shoes make a lot of noise against a floor and are more likely to be heard by neighbors or family members.
2. Stay Warm
Hypothermia is a real risk if you are on the floor for a long period, even indoors. Try to reach for a rug, a throw pillow, or even a piece of clothing nearby. If you can, slide yourself onto a rug so you aren't lying directly on a cold tile or hardwood floor. Cover your torso with whatever you can reach.
3. Keep Moving (Gently)
If you are stuck for a while, try to change your position slightly every 15 to 20 minutes. This helps prevent pressure sores and keeps your circulation moving. Gently move your arms and legs if it doesn't cause pain.
Helping Someone Else Get Up
If you are a caregiver and you find a loved one on the floor, your first instinct will be to grab their arms and pull them up. Please, do not do this.
Pulling someone up can cause shoulder dislocations, skin tears, or back injuries for both you and the person who fell. Instead, follow these steps:
- Stay calm: Your panic will become their panic. Speak in a low, reassuring voice.
- Check for injury: Ask them where it hurts. Look for obvious signs of broken bones or head trauma. If they seem confused or are in great pain, call emergency services.
- Guide, don't pull: If they are able to move, talk them through the 5 steps mentioned above. Bring a chair over to them so they don't have to crawl as far.
- The "Two-Chair" Method: If they need a little extra help, place one chair in front of them for their hands and another chair behind them. As they push up, you can help guide their hips toward the seat of the second chair.
After the Fall: The Next 24 Hours
Once you are back on your feet and resting, the work isn't quite done. A fall is often a "check engine light" for our bodies. It’s a signal that something might need adjustment.
- Call your doctor: Even if you feel fine, you should report the fall to your primary care physician. They may want to check your blood pressure, review your medications (some can cause dizziness), or check your vision.
- Monitor for delayed symptoms: Some injuries, like internal bruising or a mild concussion, don't show up immediately. If you experience new confusion, extreme fatigue, or worsening pain over the next 24 hours, seek medical attention.
- Check the environment: Look at where you fell. Was there a loose rug? A stray cord? Poor lighting? Fixing the "trip hazard" immediately prevents a repeat performance.
Overcoming the Fear of Falling
One of the biggest hurdles after a fall is the psychological impact. Many seniors develop a "fear of falling," which leads them to limit their activity. Ironically, moving less makes your muscles weaker and your balance worse, which actually increases your risk of falling again.
Knowing how to get up is the first step in breaking that cycle of fear. When you know you have the skills to handle a situation, it feels less like a catastrophe and more like a manageable hurdle.
Final Thoughts
I hope you never have to use these five steps. I hope your home is a fortress of safety and your balance is steady as a rock. But life is unpredictable.
By practicing these moves: perhaps even going through the motions on a day when you feel strong: you are building "muscle memory." Just like a fire drill, knowing the exit route before there’s a fire is what keeps you safe.
Stay calm, take your time, and remember: being prepared isn't about being afraid; it’s about being empowered. You've got this.
