A fall can be a frightening experience, and compromised knees, often due to conditions like osteoarthritis or previous injury, make getting back up especially challenging. The pain and instability in the knee joints mean that typical rising movements involving significant weight-bearing or deep flexion are often impossible or damaging. Learning a modified, low-impact technique is crucial for protecting the joint from further structural damage while safely transitioning from the floor. This method relies on leveraging upper body strength and reducing strain on the lower body to manage the difficulty of rising with a mobility limitation.
Immediate Safety Assessment After Falling
The moments immediately following a fall are often characterized by shock and a rush to stand up, but this is the most dangerous time to move without caution. Lying still for a few minutes allows the body to calm down and the initial rush of adrenaline to subside, which is necessary for a clear assessment. Take a few slow, deep breaths to manage panic and stabilize your heart rate, as dizziness can result from the fall or a sudden change in blood pressure.
While resting, carefully check for any acute, sharp pain, particularly in the hips, back, head, or knees. Severe pain that prevents movement is a sign that a serious injury, such as a fracture, may have occurred. Survey the immediate area for hazards, like sharp objects or shifted furniture. If you landed on your back, slowly roll onto your side, using your arms to assist the movement, before attempting any further action.
The Low-Impact Technique for Rising
Once a preliminary safety assessment confirms that no severe injury has occurred, the technique for rising must prioritize offloading weight from the knees. The first movement is to roll entirely onto your stomach, moving slowly to prevent dizziness caused by a sudden drop in blood pressure. From the stomach, push up onto your hands and knees, or a modified hands-and-one-knee position. Ensure the most painful or compromised knee remains minimally weighted. This stabilizes your body and prepares you for movement across the floor.
Next, crawl or scoot toward a sturdy, stable piece of furniture, such as a solid chair, sofa, or bed frame, avoiding anything that can roll or tip over. Use your arms to pull the body forward, minimizing the pushing force exerted by the legs. Crawling reduces the compressive forces placed on the knee joint compared to standing. Once close, place both hands firmly on the seat or armrest of the furniture for maximal support, transferring the lifting force to the upper body and arms.
Bring the foot of your stronger or less painful leg forward and plant it flat on the floor, creating a half-kneeling stance. The weaker knee remains resting on the ground. Pushing down through the hands on the furniture and simultaneously pressing through the heel of the planted foot, slowly lift your body upward. The arms and the stronger leg work together to elevate the hips off the floor, keeping the compromised knee protected until the last moment. Once elevated, pivot your body and ease back onto the stable furniture, sitting down to rest before attempting to stand fully.
When Not to Attempt Rising and How to Get Help
There are specific signs that indicate a self-rescue attempt is too risky and could worsen an injury. If you experience severe, sharp pain in any joint, especially the hip or knee, or feel a grating sensation, stop immediately and do not try to move. If the fall involved hitting your head, or if you feel dizzy, nauseous, or confused, you must stay put and seek medical attention due to the risk of traumatic brain injury. Attempting to rise with a suspected fracture or head injury significantly increases the chance of permanent damage.
If self-rescue is unsafe, the goal shifts to summoning assistance and remaining comfortable. If you utilize a medical alert system, press the call button immediately. If a phone is within reach, call for help—a family member, neighbor, or emergency services—and state your precise location. If no device is accessible, try to slide or scoot toward a door, window, or area where your voice can be heard.
While waiting for aid, try to keep your body warm using a nearby blanket or towel, as lying on a cold floor can rapidly lower body temperature. Gently shifting your limbs and changing positions slightly, if pain allows, can help prevent pressure sores and maintain circulation. The most important action is to remain calm, conserve energy, and continue to call out periodically until help arrives.
Preventing Future Falls
Proactive strategies focusing on strengthening the muscles surrounding the knee joint can significantly reduce the risk of future falls by improving stability. Simple exercises, such as seated leg extensions, strengthen the quadriceps that stabilize the knee. Another beneficial exercise is the sit-to-stand, where you repeatedly stand up from a sturdy chair without using your hands, which directly builds the functional leg strength needed for rising and balance. Always consult with a healthcare professional or physical therapist before starting any new exercise regimen.
Home safety modifications are equally important for fall prevention, as they eliminate environmental hazards. Key modifications include:
- Remove all loose throw rugs or secure them firmly with double-sided tape to prevent trips.
- Ensure that all pathways, especially hallways and stairwells, are well-lit.
- Install nightlights for nighttime navigation.
- Install grab bars in the bathroom, particularly near the toilet and in the shower.
Finally, a medication review with a doctor or pharmacist can help identify any drugs that may contribute to dizziness or balance issues. Certain medications can have side effects that impair coordination, increasing the likelihood of a fall. Addressing vision problems with regular eye exams and wearing appropriate, non-slip footwear inside the home are also effective measures to maintain stability and confidence while moving.