Falling is scary, but what happens immediately afterward can be just as critical as the fall itself. Many seniors find themselves on the floor, uncertain about what to do next. The good news is that with the right technique, most people can safely get themselves up after a fall without injury.
This guide will walk you through exactly how to assess your situation, get up safely, and recognize when you need help. We'll also cover what to do after you're back on your feet and how to reduce your risk of falling again.
Take a Moment to Assess Before Moving
The first thing to do after a fall is to pause and take stock of your condition. This isn't the time to rush. Lie still for a moment and take several deep breaths to calm yourself and get over the initial shock.
Now, carefully check yourself for injuries:
- Look for any bleeding, cuts, or scrapes
- Check your arms and legs for swelling or obvious deformities
- Pay special attention to your hips, back, neck, and head
- Notice if you have sharp or severe pain anywhere
- Be aware of any dizziness, confusion, or disorientation
If you've hit your head, feel dizzy, or suspect you may have broken a bone, do not attempt to get up on your own. These situations require immediate medical attention.
When to Call for Help Instead
Some situations require you to stay put and call for assistance rather than trying to get up on your own. Call 911 or ask someone to help if you:
- Suspect a broken bone, especially in your hip, leg, or arm
- Hit your head during the fall
- Feel severe pain that worsens when you try to move
- Feel dizzy, faint, or confused
- Are bleeding significantly
- Notice any numbness or tingling in your limbs
If you're alone and can't reach a phone, try moving to a more comfortable position and keeping yourself warm while you wait for help. If you have a medical alert device, press the button to call for assistance.
The Safe Way to Get Up After a Fall
If you've assessed yourself and believe you're not seriously injured, follow this step-by-step method to get back on your feet safely. Take your time with each step and rest between movements as needed.
Step 1: Roll Onto Your Side
Start by rolling onto your side slowly. Choose whichever side feels more comfortable and doesn't cause pain. Rest in this position for a moment. This pause allows your blood pressure to adjust and gives you a chance to make sure you don't feel dizzy.
Step 2: Move to Hands and Knees
From your side, push yourself up onto your hands and knees. Use your arms to support yourself and move slowly. If this position is uncomfortable, take a short break. There's no rush.
Step 3: Crawl to Something Sturdy
Look around and identify a stable piece of furniture that can support your weight. A sturdy chair, heavy couch, bed frame, or low bench works well. Avoid anything with wheels, lightweight furniture, or items that might tip over.
Crawl slowly toward this support. If the floor is hard and hurts your knees, you might move inch by inch or slide a cushion or folded towel under your knees as you go.
Step 4: Position Yourself and Prepare
Once you reach the sturdy furniture, position yourself so you're kneeling beside it. Place both hands firmly on the seat of the chair or edge of the furniture. Give it a small test push to make absolutely sure it's stable and won't move when you put your weight on it.
Step 5: Bring One Foot Forward
Keeping your hands on the support surface, bring one knee up so that foot is flat on the floor. Your other knee should still be on the ground. You're essentially in a kneeling lunge position now. Choose whichever leg feels stronger to place forward.
Step 6: Push Yourself Up
Using the strength in both your arms and your forward leg, slowly push yourself up to a standing position. Keep your hands on the chair for balance. If you feel unsteady at any point, pause and regain your balance before continuing.
Step 7: Turn and Sit Down
Once you're standing, carefully turn your body and sit down in the chair or onto the bed. Don't rush this step. Make sure you're positioned properly before you lower yourself down.
Rest and Monitor Yourself
After you've gotten up and are sitting safely, stay seated for several minutes before attempting to walk. Your body has just been through a stressful event, and you need time to fully recover.
While you're resting:
- Continue taking slow, deep breaths
- Drink some water if it's within reach
- Notice how you're feeling overall
- Check again for any pain or discomfort you might not have noticed immediately after the fall
Even if you feel fine right away, monitor yourself carefully for the next 24 hours. Some injuries don't show symptoms immediately. Soreness, bruising, and pain can develop hours after a fall.
Contact your doctor if you notice:
- Increasing pain or swelling
- Bruising that seems excessive
- Difficulty moving normally
- Persistent dizziness
- Headaches or confusion
- Any other concerning symptoms
When Someone Else Should Help You
If family members or caregivers are available to help, they can make the process safer and easier. However, it's important that they help you get up rather than trying to lift you entirely. Attempting to lift a person from the floor can cause injury to both of you.
The helper should guide and support you through the same steps outlined above. They can:
- Help you roll onto your side
- Provide stability as you get to your hands and knees
- Position a sturdy chair at the right spot
- Support you by holding your arm or waist as you push up
- Make sure you don't lose your balance
If the person who fell is too heavy or unable to assist in the process, don't attempt to lift them. Call for emergency medical services instead.
Understanding Why the Fall Happened
Once you're safe and have recovered, take some time to think about what caused the fall. Understanding the reason can help you prevent it from happening again.
Common causes include:
- Tripping over objects, cords, or rugs
- Slipping on wet or slick surfaces
- Losing balance due to dizziness or medication side effects
- Poor lighting making it hard to see obstacles
- Rushing or moving too quickly
- Weakness or fatigue
- Inappropriate footwear
Make a mental note of what contributed to your fall and consider what changes you might need to make.
Building Strength and Practicing the Technique
One of the best things you can do is practice getting up from the floor before you actually fall. This might sound odd, but when you practice in a controlled, safe environment, the movements become familiar. If you do fall, you'll know exactly what to do, and the muscle memory will help you.
To practice safely:
- Choose a time when someone else is home
- Clear plenty of space on a carpeted area or use an exercise mat
- Have a sturdy chair nearby
- Lower yourself slowly to the floor in a controlled manner
- Go through each step of the getting-up process
- Practice several times until it feels natural
Building overall strength, especially in your legs and core, also makes getting up easier. Simple exercises like seated leg lifts, standing from a chair repeatedly, or gentle squats can all help. Consider asking your doctor about physical therapy or exercise programs designed for seniors.
Reducing Your Risk of Future Falls
While knowing how to get up is important, preventing falls in the first place is even better. Here are practical steps to reduce your fall risk:
At Home:
- Remove tripping hazards like loose rugs, cords, and clutter
- Install grab bars in bathrooms
- Use non-slip mats in the tub and shower
- Improve lighting throughout your home, especially in hallways and stairways
- Keep frequently used items within easy reach
- Consider railings on both sides of staircases
Personal Habits:
- Wear supportive, non-slip shoes even indoors
- Stand up slowly to avoid dizziness
- Use assistive devices like canes or walkers if recommended
- Keep your hands free when walking (use a backpack or crossbody bag)
- Stay active to maintain strength and balance
Medical Considerations:
- Have your vision checked regularly
- Review medications with your doctor to identify those that may cause dizziness
- Discuss balance or mobility concerns with your healthcare provider
- Consider a medical alert system if you live alone
You're More Capable Than You Think
Falling doesn't have to lead to a long wait for help or a trip to the emergency room. By knowing the proper technique to safely get yourself up, staying calm, and taking your time, you can handle most non-injury falls independently.
Remember that the key is to pause, assess, and move slowly through each step. Don't rush, and never hesitate to call for help if something doesn't feel right.
Practice the technique when you're feeling well, strengthen your body with gentle exercise, and make your home as fall-proof as possible. These steps together give you the best chance of staying safe, confident, and independent.
