The Art of Getting Up: Safe Techniques After a Fall

They say the lesson isn’t in how many times you’ve fallen; it’s in knowing how many times you can get back up again. However, when you are a senior struggling with fall prevention in older adults, you know the art of getting up is just as crucial as actually getting up. If you’ve got injuries, health issues, or anything else that makes it easier for you to fall at home, it’s smart to figure out how to get back up safely after a fall. Knowing the right way to get up can help you avoid making an injury worse.

Plus, being aware of what to do if you can’t get up can keep you secure until someone comes to help.

Why It’s Important to Know How to Get Up After a Fall

Falls aren’t just a hassle; they can seriously affect your life. The Centers for Disease Control and Prevention (CDC) says that one in ten falls leads to an injury that makes older adults limit their activities for a day or more. And while not every fall leads to injury, struggling to get up can trigger a whole bunch of problems.

Here’s why it’s so crucial to know how to recover from a fall:

The dangers of staying down too long: If you can’t get back up quickly, you risk hypothermia, pressure sores, or dehydration, especially if you’re by yourself and can’t call for help. This danger is even greater if you fall outside.

Preventing further injuries: A lot of folks try to get up too fast or the wrong way, which can lead to another fall and more serious injuries, like a broken wrist or hip. Learning the safest ways to get up can help you avoid this extra harm.

Boosting confidence and easing fear: One big consequence of falling is the fear of it happening again. This fear can make you less active, which weakens your muscles and balance, increasing the chances of future falls. Practicing safe recovery techniques can help you stay active without the added anxiety, allowing you to rebuild your confidence after a fall.

Keep in mind, falling doesn’t have to mean chaos. By getting equipped with the right skills and knowledge, you can handle the situation calmly and get back on your feet more easily.

How to Take Care of Yourself After a Fall

If you think you can get up:

First, stay still for a few moments and check in with your body. If you feel okay and believe you can safely get up, follow these steps:

1. Find something to hold onto: Look for a chair or another piece of furniture nearby.
2. Roll onto your side: Turn your head in the direction you want to roll, then move your shoulder, arm, hip, and leg together.
3. Give your body a moment: Lie still for a second to let your blood pressure stabilize.
4. Push yourself up: Slowly prop up your upper body, lift your head, and take a minute to rest.
5. Get onto your hands and knees: Crawl over to the chair or another sturdy piece of furniture.
6. Use the chair for support: Place your hands on it.
7. Move one foot forward: Put it flat on the floor while keeping your other knee bent on the ground.
8. Stand up carefully: Rise slowly, turn your body, and sit down in the chair. Take a moment to feel how you’re doing. It’s a good idea to reach out for help, even if you feel fine, as you might not realize you have a serious injury.

If you can’t get up:

If you suspect you might be hurt after a fall or just can’t get up, try to stay calm:

1. Call for help out loud: It’s the easiest way to get someone’s attention.
2. Use your phone or emergency device: If it’s nearby, call for assistance.
3. Slide toward your phone or an exit: If you can’t reach your phone, try to move closer to a door or window where someone might hear you.
4. Make noise: Yell or use something to create sound that might attract attention.
5. Use something for comfort: If there’s an object nearby that can serve as a pillow, place it under your head. Keep warm by covering yourself with a blanket or clothing while waiting for help.

Pre-Fall Prep: Building Strength & Stability for Easier Get-Ups

Since there are so many variables to consider when trying to get up after a fall, it’s wise to learn a few techniques so you can adapt to the situation:

1. Side-Roll & Crawl (Quick and Universal)

This method is one of the safest and most effective ways to get up after a fall. It works well for many older adults who have decent mobility and strength but need some support to stand up alone.

Steps:

• Assess your situation: Before you move, take a few deep breaths and check for any pain or injury. If you think you might be seriously hurt, stay where you are and call for help.
• Roll onto your side: Gradually bring one arm across your body and roll onto your side by using your hips and shoulders.
• Get into a hands-and-knees position: Push yourself up onto your hands and knees.
• Crawl to something sturdy: Make your way to a chair, couch, or low table for support.
• Put one foot flat on the floor: Raise one knee so your foot is firmly planted on the ground.
• Push yourself up: Using both your arms and legs, push yourself into a standing position while holding onto the furniture.

Best For:

• Those with good mobility and strength who can manage kneeling.

Pro Tip: If your knees are sensitive, slip a cushion, folded towel, or soft object under them for comfort.

2. Arm Drag, No Crawl (For Those with Knee or Wrist Issues)

If kneeling is tough because of knee pain or limited wrist strength, this method might suit you better.

Steps:

• Assess your condition: Take a moment to check for injuries and keep calm.
• Roll onto your side and push halfway up: Align your body and roll slowly to your stronger side while propping yourself up onto your elbow.
• Drag yourself closer to something stable: Use your arms to slide yourself toward a chair or couch, pushing with your legs too, if you can.
• Brace yourself and push up: Place both hands on the stable surface, then push up into a kneeling or half-standing position. If needed, get your chest onto the surface first. If this still hurts your knees, try rolling onto a bed or couch instead.
• Stand up: Use your arms and legs to get into a standing position while holding onto the furniture.

Best For:

• People with knee pain or weak wrists, and those who have stronger upper body strength.

Pro Tip: Practice this near a soft surface, like a bed or mat, to build your confidence.

3. Sit Up & Butt Scoot Method (For Those Who Can’t Kneel or Crawl Well)

If kneeling or crawling isn’t an option due to pain or limited mobility, this method is a great alternative for getting upright.

Steps:

• Stay calm and check for injuries: If you’re hurt, it’s best to call for help instead of trying to get up. If you’re okay, roll onto your back.
• Prop yourself up with your arms: Slowly push onto your elbows and then sit up.
• Scoot toward a nearby chair or couch: Using small movements, inch your way to a supportive surface, sliding your butt along the ground with your arms and legs.
• Use the chair to stand up: Place your hands on the chair or couch and push yourself into a partially elevated position, using your legs as much as you can.
• Stand up: Push yourself up into a standing position while holding onto the furniture.

Best For:

• Those who can’t kneel, bend their knees too much, or tolerate pressure on their wrists.

Pro Tip: If sitting up and scooting feels too tough or draining, you can try slowly rolling across the floor to a chair or table instead.

When to Call for Help:

• If you feel dizzy, lightheaded, or too weak to stand.
• If pain stops you from moving.
• If you’ve fallen and can’t reach something sturdy for support.
• If you suspect you may have hit your head or sustained another injury after getting up.

Struggling with falls? Download Game of Falls and acquaint yourself with your surroundings so you can equip yourself with safe recovery techniques.