Falling when you're alone can be frightening, but knowing what to do in those moments can make all the difference. Each year, millions of older adults experience falls, and many of them happen when no one else is around. The good news is that with the right technique and a calm approach, most people can safely get themselves up after a fall.
This guide walks you through the exact steps to safely get back on your feet when you've fallen and there's no one nearby to help. We'll also cover what to do if you can't get up, how to assess whether you're injured, and important steps to take after you're back on your feet.
Why Knowing How to Get Up Matters
When you fall and you're alone, panic is often the first reaction. Your heart races, your mind spins with worry, and you might instinctively try to jump right back up. But rushing through the process of getting up can lead to additional injuries or cause you to fall again.
Having a clear mental plan for how to get up after a fall helps you stay calm and move methodically. It reduces your risk of further injury and increases your chances of successfully getting back to your feet on your own.
The technique we're about to cover has been taught by physical therapists and occupational therapists for years. It's designed to work with your body's natural movement patterns and doesn't require exceptional strength or flexibility.
Step 1: Stay Still and Take a Breath
The moment after you fall, resist the urge to move immediately. Lie still for at least a minute or two. Take slow, deep breaths. This accomplishes two important things: it helps you calm down, and it gives your body a moment to settle so you can accurately assess how you're feeling.
While you're lying still, do a mental scan of your body. Does anything hurt sharply? Can you wiggle your fingers and toes? Move your arms and legs gently to check for pain. Turn your head slowly from side to side.
You're checking for signs of serious injury, including:
- Severe pain in your back, neck, or head
- Sharp pain in your hips, legs, or arms
- Inability to move a limb
- Bleeding
- Dizziness or confusion
- Numbness or tingling
If you experience any of these symptoms, do not attempt to get up on your own. Call for help immediately. Use your phone if it's within reach, activate your medical alert device if you have one, or call out to neighbors if you think they might hear you.
If you feel relatively uninjured and everything seems to be working, you can proceed to the next step.
Step 2: Roll Onto Your Side
Once you've determined that you don't have serious injuries, the next step is to roll onto your side. Choose the side that feels stronger or more comfortable.
To roll safely:
Start by turning your head in the direction you want to roll. Your head leads the movement. Then let your shoulders follow, bringing your arms along. Next, rotate your hips, and finally bring your legs over.
This sequential rolling motion is gentler on your body than trying to flip over all at once. Move slowly and deliberately. There's no prize for speed here.
Once you're on your side, take another moment to rest. Check in with your body again. Everything still feeling okay? Good. Let's move to the next step.
Step 3: Get to Your Hands and Knees
From your side-lying position, you're going to push yourself up into a crawling position. This might feel a bit awkward, but it's a stable position that will serve as your home base for the next part of the process.
Push down with your lower arm to lift your upper body slightly. Bring your top arm across your body and place your hand flat on the floor near your chest. Use both arms to push yourself up until you're propped up on your hands.
Now bring your knees underneath you, one at a time. You should end up in a hands-and-knees position, similar to a crawling position.
This position is important because it's stable. You have four points of contact with the floor, which means you're much less likely to fall again than if you tried to stand directly from lying down.
Rest in this position for as long as you need. Catch your breath. Let any dizziness pass.
Step 4: Crawl to Something Sturdy
Look around from your hands-and-knees position. What sturdy furniture is nearby? You're looking for something that won't move when you put weight on it. Good options include:
- A heavy chair
- A couch or sofa
- Your bed
- A coffee table or ottoman
- The bottom step of a staircase
- A toilet (in the bathroom)
Avoid anything with wheels, anything lightweight, or anything that might tip over.
Once you've identified your target, crawl slowly toward it. Move one hand forward, then the opposite knee. Then the other hand, then the other knee. Take your time. Rest whenever you need to.
Crawling might feel undignified, but it's actually a very smart move. You're staying low and stable, and you're positioning yourself next to something that will help you stand up safely.
Step 5: Position Yourself for Standing
When you reach your sturdy furniture, turn yourself so you're facing it. Place both hands on the seat of the chair or the surface of the furniture. Your hands should be about shoulder-width apart, and your arms should be able to support some of your weight.
Now you're going to move into what's called a "half-kneeling" position. Choose your stronger leg: the one that feels more stable or powerful. Bring that foot forward and place it flat on the floor, with your knee bent at about a 90-degree angle.
Your other leg stays back in a kneeling position, with your knee on the floor.
Think of it like you're proposing to the piece of furniture. One knee down, one foot planted.
Make sure your forward foot is planted firmly, with your entire foot flat on the ground. Your weight should be evenly distributed between your kneeling knee and your forward foot.
Take a moment in this position. It's another stable position, and you want to make sure you feel balanced and ready before attempting to stand.
Step 6: Push Up to Standing
Now comes the moment of truth: standing up. But don't think of it as one explosive movement. Think of it as a controlled lift.
Push down firmly through your forward foot. At the same time, press down on the chair or furniture with your hands. Use your leg muscles to drive yourself upward, and use your arms to support and balance.
Keep your head up and look forward, not down. Looking down can throw off your balance.
As you rise, your back leg will naturally come forward to join your front leg. Don't rush this part. Let it happen gradually as you push up.
Once you're standing, keep both hands on the furniture for support. Stand still for a moment and let your body adjust to being upright.
Step 7: Sit Down and Rest
As soon as you're standing and feel stable, sit down. If you're next to a chair, sit in the chair. If you're next to a bed or couch, sit on that.
Do not try to walk immediately after getting up. You may feel dizzy or weak, and attempting to walk right away increases your risk of falling again.
Sit for at least several minutes. Longer is better. Let your blood pressure stabilize and let any shakiness subside.
While you're sitting, do another check of your body. Did getting up reveal any pain that you didn't notice before? Are you feeling dizzy, nauseated, or confused?
What If You Can't Get Up?
Sometimes, despite your best efforts, you may not be able to get up on your own. This can happen if you're injured, if you're too weak, or if there's simply no sturdy furniture within reach.
If you cannot get up:
Call for help immediately. Use your cell phone if you can reach it. If you have a medical alert device, activate it now. If neither is available, try to reach a landline phone, or call out for help if you think neighbors might hear you.
Keep yourself warm. If you're going to be on the floor for a while waiting for help, try to prevent hypothermia. Roll toward a rug or carpet if possible, as it will be warmer than tile or hardwood. If you can reach a blanket, towel, or any fabric, pull it over yourself.
Keep moving. While you wait, continue to gently move your arms and legs. This helps maintain circulation and prevents muscles from stiffening.
Stay as comfortable as possible. If you can reach a pillow or cushion, place it under your head. Try to position yourself near a wall so you can lean against it if needed.
The most important thing is not to give up. Help will come.
After You're Up: Important Next Steps
Once you've successfully gotten up and have rested, there are several important things you should do:
Monitor yourself closely for the next 24-48 hours. Some injuries, particularly head injuries, may not show symptoms immediately. Watch for increasing pain, swelling, bruising, or changes in how you feel.
Contact your doctor. Even if you feel fine, you should let your healthcare provider know that you fell. They may want to see you for an evaluation, or they may want to discuss factors that might have contributed to your fall.
Try to identify why you fell. Did you trip over something? Did you lose your balance? Did you feel dizzy or weak before falling? Understanding the cause can help prevent future falls.
Consider a fall risk assessment. Many physical therapists, occupational therapists, and home health agencies offer fall risk assessments. These evaluate your strength, balance, home environment, and other factors that might increase your fall risk.
Having fallen once does increase your risk of falling again, but this shouldn't frighten you. Instead, use it as motivation to take preventive action.
Practice Makes Prepared
Here's something most people don't think about: you can actually practice the floor-to-standing technique before you need it. If you're physically able, try the steps outlined above when you're feeling well and have someone nearby for safety.
Practicing serves two purposes. First, it familiarizes you with the movements so they'll feel more natural if you ever need to use them. Second, it helps you identify any steps that might be particularly difficult for you, which you can then work on improving with exercises or adaptations.
If you do practice, make sure someone is with you, and only do so if your doctor agrees it's safe for you.
You're More Capable Than You Think
Falls are scary, especially when you're alone. But as you can see from this guide, there's a clear, methodical way to get yourself back up. The key is staying calm, moving slowly, and working with your body rather than against it.
Remember that asking for help is always okay. If you can't get up on your own, if you're injured, or if you're simply not comfortable attempting it, calling for assistance is the right choice. There's no shame in that.
Keep this guide somewhere you can reference it. Better yet, commit the basic steps to memory: stay calm, roll to your side, get to hands and knees, crawl to furniture, position yourself, push up to standing, and sit down to rest.
With this knowledge in your back pocket, you're better prepared to handle one of the most common concerns facing older adults. And that preparation can give you greater confidence in your daily life, knowing that you have a plan if the unexpected happens.
