Hey there, I’m Brian Kerr, and if you’ve ever felt that sudden, sinking feeling of losing your balance, you know exactly how scary a fall can be. Whether it happens in the garden, the bathroom, or just walking across the living room, a fall is a jarring experience. But here’s the thing: while we spend a lot of time talking about how to prevent falls, we don’t talk nearly enough about what to do once you’re actually on the floor.
Knowing how to get up safely isn’t just about physical strength; it’s about having a plan. When panic sets in, your first instinct is usually to scramble back up as fast as possible. That’s actually where a lot of secondary injuries happen. Today, I want to walk you through the safest, most reassuring way to handle a fall, from the moment you hit the ground to the moment you’re back on your feet.
The First Rule: Don’t Move Immediately
The very first thing you need to do after a fall is… absolutely nothing.
It sounds counterintuitive, right? Your brain is screaming at you to get up because being on the floor feels vulnerable. But jumping up too quickly is a recipe for disaster. Your blood pressure might have spiked, you might be in shock, or you might have an injury that you haven’t felt yet because of the adrenaline.
Take a few deep breaths. Lie still for at least two minutes. Use this time to calm your heart rate and let the initial "fight or flight" response settle down.
Performing a Self-Assessment
While you’re lying there, do a mental "body scan." Start from your toes and work your way up:
- Can you wiggle your toes?
- Does moving your ankles cause sharp pain?
- Check your knees, hips, and lower back.
- Move your fingers, wrists, and elbows.
- Slowly turn your head from side to side.
If you feel sharp, stabbing pain, or if something feels "wrong" or out of place, do not try to get up. Trying to move with a fractured hip or a serious back injury can make the situation much worse. In that case, your goal shifts from "getting up" to "getting help."
The Step-by-Step Guide to Getting Up
If you’ve done your assessment and you feel like you haven't sustained a major injury, it’s time to move. We use a specific technique often taught by physical therapists because it uses your body's natural leverage rather than raw muscle power.
Step 1: Roll Onto Your Side
Don't try to do a "sit-up" from your back. It puts immense strain on your core and spine. Instead, pick a side, usually your stronger side, and slowly roll over. Lead with your head, then your shoulders, then your hips.
Step 2: Get to Your Hands and Knees
Once you’re on your side, use your arms to push your upper body off the floor. At the same time, pull your knees up toward your chest. Your goal is to get into an "all fours" or crawling position. Take your time here. If you feel dizzy, stay in this position for a moment until your head clears.
Step 3: Crawl to a Sturdy Surface
Look around the room. You need something that won't move when you put weight on it. A heavy armchair, a sturdy sofa, or a bed are your best bets. Avoid lightweight folding chairs, coffee tables with wheels, or towel racks in the bathroom, as these can pull away and cause a second fall. Slowly crawl over to that piece of furniture.
Step 4: The "Hand-and-Knee" Lunge
Place both hands firmly on the seat of the chair or the edge of the bed. Now, take your strongest leg and bring that foot forward so it's flat on the floor. You should now be in a kneeling position with one knee on the ground and one foot flat.
Step 5: The Final Push
Using the strength in your legs and the support of your arms on the furniture, push yourself up. As you rise, slowly turn your body so you can sit down on the piece of furniture you were using for support.
Step 6: Rest and Re-evaluate
Don't immediately try to walk across the room. Sit for several minutes. This is the time when delayed pain or dizziness often shows up. Drink some water if it’s nearby and let your body settle.
What If You Can’t Get Up?
Sometimes, despite our best efforts and lack of serious injury, we just don't have the strength to get back up. Or, perhaps the self-assessment revealed a pain that makes moving impossible.
If you find yourself stuck on the floor, your priorities change to Communication, Comfort, and Warmth.
1. Signal for Help
If you have a medical alert button, press it immediately. If your phone is within reach, call 911 or a family member. If you have a smart home device (like Alexa or Google Home), use your voice to call for help.
If none of those are available, you have to get loud. Bang on the floor with a shoe or a cane. Shout for help at regular intervals. If you’re near a window, try to signal someone outside.
2. Stay Warm
Hypothermia is a real risk, even indoors, if you are stuck on the floor for a long period. Try to reach for a rug, a throw pillow, or even a piece of clothing to cover yourself. If you can, try to get a cushion or a piece of clothing underneath you to provide a barrier between your body and a cold floor.
3. Keep Moving (Gently)
If you aren't seriously injured but just can't get up, try to change your position slightly every 20-30 minutes. This helps prevent pressure sores and keeps your circulation moving while you wait for help to arrive.
For the Caregiver: How to Help Someone Else Up
If you find a loved one on the floor, your instinct is going to be to grab them under the arms and pull. Please, don't do this.
Pulling someone up can cause shoulder dislocations, skin tears, or back injuries for both you and the person who fell. Instead, act as a coach.
- Check for consciousness and injury. Ask where it hurts. If they are confused or in severe pain, call emergency services.
- Bring the furniture to them. Instead of making them crawl across the room, bring a stable chair to them.
- Guide, don't lift. Walk them through the steps mentioned above (roll, crawl, lunge). Provide a steadying hand on their hips or waist to help with balance, but let them do the actual lifting with their own muscles.
- Know when to quit. If they can't make progress, don't force it. Make them comfortable on the floor with pillows and blankets and wait for professional help.
The Psychological Aftermath: Regaining Your Confidence
Falling doesn't just hurt your body; it hurts your confidence. Many people develop a "fear of falling" after an incident, which actually makes them more likely to fall again because they start walking with a stiff, unnatural gait.
It is okay to be shaken up. It’s also important to talk about it. Tell your doctor about the fall, even if you weren't hurt. They might want to check your medication, your vision, or your blood pressure to see if there was an underlying cause.
Understanding why you fell is the best way to move past the fear. Was there a rug that slipped? Was the lighting too dim? Addressing the "why" gives you back a sense of control.
Preparing for Next Time
I know nobody wants to think about falling again, but preparation is what keeps a minor trip from becoming a major crisis.
- Practice the "Get Up" technique: While you’re feeling strong, practice the roll-and-crawl technique with a physical therapist or a family member. It builds muscle memory.
- Create "Safe Zones": Ensure every room has at least one piece of heavy, stable furniture.
- Carry a Phone: It’s the simplest tool we have. Keeping a cell phone in your pocket at all times ensures you’re never truly "stuck."
- Floor Exercises: Working on core strength and leg power through gentle exercises like sit-to-stands can give you the physical "oomph" you need to get up if a fall occurs.
Summary: The "Take Home" Plan
If you remember nothing else from this guide, remember these three things:
- Don't rush. The floor isn't going anywhere. Wait, breathe, and assess.
- Use the furniture. Don't try to stand up in the middle of the room. Crawl to something solid.
- Tell someone. Falls aren't a sign of weakness; they're a part of life that we need to manage together.
Staying safe isn't about never falling: it's about knowing exactly how to handle it when life trips you up. Take a breath, follow the steps, and remember that you’ve got the tools to get back on your feet.
