Falls happen. Even with the best prevention strategies in place, there may come a time when you or a loved one ends up on the floor. While falling can be frightening, knowing how to get up safely is just as important as knowing how to prevent falls in the first place.
Many seniors who fall aren't injured seriously but find themselves unable to get up because they don't know the proper technique. Some remain on the floor for hours, which can lead to dehydration, pressure sores, hypothermia, or pneumonia. Others injure themselves further by attempting to stand too quickly or using unstable furniture for support.
This guide walks you through the safest methods for getting up after a fall. Whether you're a senior wanting to be prepared or a caregiver helping someone you care about, understanding these techniques can make all the difference.
The First Moments After a Fall
The moments immediately following a fall are critical. Your first instinct might be to get up as quickly as possible, but resisting this urge could prevent additional injuries.
Stay calm and breathe. Take several slow, deep breaths. This helps you recover from the shock and allows your blood pressure to stabilize. The adrenaline from the fall can mask pain or make you feel lightheaded if you move too quickly.
Don't rush. Remain still for at least a minute or two. Use this time to let your body settle and your mind clear. There's no benefit to hurrying, and doing so could turn a minor fall into a serious injury.
Assessing for Injuries
Before you attempt any movement, you need to determine whether you're injured.
Do a mental body scan. Starting from your head and moving down to your toes, mentally check each part of your body. Do you feel sharp pain anywhere? Can you move your fingers, toes, arms, and legs? Is anything numb or tingling?
Look for warning signs:
- Severe pain in your hip, back, or wrist
- Inability to move a limb
- Bleeding that won't stop
- Dizziness or confusion
- Loss of consciousness (even briefly)
- Numbness or weakness in any body part
If you suspect a serious injury, don't move. Call for help using a cell phone, medical alert system, or by calling out to someone nearby. Moving with a broken bone or serious injury can cause additional damage.
If you feel okay and don't detect any serious injuries, you can proceed with getting up.
Getting Up From a Lying Down Position
This is the most common scenario after a fall. The key is to move in stages, giving your body time to adjust at each step.
Step 1: Roll to Your Side
Lie still for a moment, then slowly roll onto your side. Choose the side that feels most comfortable. Bend the knee of your top leg and use your arms to help guide the roll. This position is safer for your back and gives you more control.
Step 2: Push to a Side-Sitting Position
From your side, use your top arm to push your upper body up while swinging your legs toward the ground. You'll end up in a side-sitting position with both legs pointing the same direction and your knees bent. Take a moment here to rest and make sure you're not dizzy.
Step 3: Get to Hands and Knees
From the side-sitting position, lean forward and place both hands on the floor. Bring one knee up, then the other, so you're on your hands and knees. This might feel unusual if you haven't been in this position in years, but it's the safest way to prepare for standing.
Step 4: Crawl to Sturdy Support
Look around for the nearest sturdy piece of furniture: a heavy chair, couch, bed frame, or wall. Crawl toward it slowly. Don't use rolling office chairs, TV trays, or lightweight furniture that might tip over.
Step 5: Move to High Kneeling
Once you reach your support, place both hands firmly on it. Push yourself up so you're kneeling upright with both knees on the ground but your upper body vertical. Rest here for a moment.
Step 6: Advance to Half-Kneeling
Bring one foot forward so it's flat on the ground while keeping the other knee down. You're now in a half-kneeling position, similar to proposing. Choose whichever leg feels stronger to be the front leg.
Step 7: Stand Up
Keeping your hands on the support, push through your front foot and back knee to stand up. Use your arms to help, but try to let your legs do most of the work. Stand up slowly: no sudden movements.
Step 8: Sit and Rest
Once you're standing, turn around carefully and sit down on a sturdy chair or the edge of your bed. Rest for several minutes. Drink some water if available and continue monitoring how you feel.
Getting Up From a Sitting Position
If you've fallen while sitting, or if you managed to catch yourself and are starting from a seated position on the floor, the process is somewhat simpler.
Locate stable support. Identify the nearest sturdy furniture: a low, heavy chair or couch works best.
Scoot or crawl toward it. Move yourself across the floor until you're next to the support.
Move to hands and knees. Transition into a hands-and-knees position if you can.
Assume half-kneeling. Place your hands on the support and bring one foot forward so you're in a half-kneeling position.
Push to standing. Using both your arms and legs, push yourself up to standing. Take your time.
Sit and rest. Turn and sit down immediately to catch your breath and assess how you're feeling.
What to Do If You Can't Get Up
Sometimes, despite your best efforts, you simply can't get up on your own. This doesn't mean you've failed: it means you need help, and that's completely okay.
Don't keep trying. If you've attempted to get up once or twice and it's not working, stop. Repeated attempts can exhaust you or cause injury.
Call for help. If you have a cell phone, medical alert device, or can reach a landline, use it to call for assistance. Call 911, a family member, or a neighbor.
Make yourself comfortable while waiting. If you're not injured and need to wait for help:
- Slide a pillow or cushion under your head if you can reach one
- Pull a blanket over yourself if you're cold
- Change positions periodically to stay comfortable
- Try to stay near a wall for support and warmth
Keep moving what you can. While waiting, gently move your arms and legs to keep your circulation going. Don't do this if you suspect an injury.
After You're Up: Important Next Steps
Getting up is only the beginning. What you do in the hours and days following a fall matters just as much.
Rest and recover. Sit quietly for at least 15 to 30 minutes after getting up. Drink water and have a light snack if you feel up to it. Don't immediately jump back into activities.
Monitor for delayed symptoms. Some injuries don't show symptoms right away. Over the next 24 to 48 hours, watch for:
- Increased pain or swelling
- Bruising that worsens
- Headaches or confusion
- Difficulty moving
- Changes in vision or balance
Tell someone what happened. Even if you feel fine, inform a family member, friend, or your doctor about the fall. They can help monitor you and may notice things you don't.
Document the fall. Write down what happened, including the time, location, what you were doing, and any injuries. This information is valuable for your healthcare provider and can help identify patterns or risk factors.
Practice Makes Preparedness
One of the most valuable things you can do is practice getting up before you actually fall. This might sound strange, but practicing the technique in a controlled, safe environment builds muscle memory and confidence.
How to practice safely:
- Choose a carpeted area or place exercise mats on the floor
- Have someone with you the first few times
- Start by sitting on the floor, then practice the standing-up sequence
- Once comfortable, try lying down and going through the full sequence
- Practice once a month to maintain the skill
Practicing helps you understand which movements are hardest for you and where you might need extra support. It also reduces the panic response if you do fall, because the movements will feel familiar.
When to Seek Medical Attention
Not every fall requires a doctor's visit, but some definitely do. Seek medical attention if:
Immediately call 911 if:
- You hit your head and lose consciousness
- You can't move or stand up
- You experience chest pain or difficulty breathing
- You have severe pain in your hip, wrist, or back
- A bone is protruding or a limb looks deformed
Contact your doctor within 24 hours if:
- You have persistent pain or swelling
- You notice new bruising after a day or two
- You feel dizzy or confused after the fall
- This is your second fall in recent months
- You're taking blood thinners
- You're over 80 years old
Falls can sometimes indicate underlying health issues like medication side effects, blood pressure problems, or balance disorders. Your doctor can help identify and address these issues.
Building Confidence After a Fall
Perhaps the most challenging aspect of falling isn't the physical recovery: it's the mental one. Many seniors develop a fear of falling again, which can lead to reduced activity, social isolation, and ironically, an increased fall risk due to weakened muscles.
It's normal to feel anxious. Acknowledge your feelings without letting them control your actions. Fear is your body's way of trying to keep you safe, but too much fear can be counterproductive.
Stay active. The best way to prevent future falls is to maintain your strength and balance through regular movement. Talk to your doctor or physical therapist about safe exercises that can help rebuild your confidence.
Make gradual progress. You don't need to immediately return to all your previous activities. Start with simple, safe movements in your home and gradually increase difficulty as your confidence returns.
Consider working with a physical therapist. These professionals specialize in helping people recover from falls and can design a personalized program to address your specific needs and concerns.
Connect with others. Many community centers offer balance and strength classes specifically for seniors. Exercising with others who understand your concerns can be both physically and emotionally beneficial.
Moving Forward With Knowledge
Knowing how to get up after a fall is an essential skill that every senior should have in their toolkit. While we hope you never need to use these techniques, having them in your back pocket provides peace of mind and a concrete plan if the unexpected happens.
Remember, falling doesn't mean you're fragile or incapable. It's a common occurrence that can happen to anyone. What matters is how you respond: staying calm, assessing carefully, and moving deliberately. With the right knowledge and practice, you can handle a fall safely and get back to living your life with confidence.
The goal isn't to live in fear of falling. It's to be prepared, stay strong, and know that if it happens, you have the tools to handle it.
