Falling can be a frightening experience, especially for individuals with joint problems in the knees, hips, or back who find the standard kneeling recovery method painful or impossible. This situation requires a modified approach that relies heavily on leverage and upper body strength rather than deep knee flexion or squatting. The goal is to safely transition from the floor to a stable, seated height without placing significant pressure on the knee joints. Learning this technique helps maintain independence and prevents secondary injuries from a panicked attempt to stand.
Immediate Post-Fall Assessment
Before attempting any movement, immediately assess the body and environment. Remain still for a moment, take a few deep breaths, and allow any initial shock or disorientation to pass. This brief pause helps calm the nervous system and prevents rash movements that could worsen a minor injury.
Next, gently scan the body for sharp pain in the head, neck, back, or hips, which could indicate a serious fracture or injury requiring professional help. Wiggle the fingers and toes to check for mobility and sensation. Simultaneously, observe the surroundings to ensure the path is clear of hazards like broken glass, spilled liquids, or the object that may have caused the fall.
If the initial assessment reveals only minor aches and no sharp, escalating pain, the recovery process can begin. If any severe pain or inability to move a limb is noted, abandon the attempt to stand immediately and call for assistance. This initial check determines whether the non-kneeling technique is appropriate for the current situation.
The Non-Kneeling Technique
The technique for getting up without kneeling focuses on using arm strength and a stable piece of furniture for vertical lift. First, roll onto one side, using the elbows and arms to push the torso up into a side-sitting position or onto the hands and forearms. This movement is achieved by bending the knees and using the arms to create momentum, keeping the body controlled.
Once supported, maneuver toward a sturdy object, such as a heavy chair, a couch, or the edge of a bed. If pain prevents crawling, scoot across the floor on your bottom or drag yourself using your arms. The furniture must be stable and heavy enough to support your full body weight without tipping over, ruling out light or wheeled objects.
Position yourself with your back or side close to the stable support. Place both hands flat and firmly on the seat or armrest to provide maximum leverage. Slide one leg forward so the foot is flat on the floor, keeping the knee bent at approximately 90 degrees. The other leg remains extended or bent with the knee resting lightly on the floor, avoiding any weight-bearing kneel.
The final step is the vertical push, utilizing arm and leg strength to rise. Push down hard with both hands on the furniture and simultaneously drive the heel of the flat foot into the floor. This action uses the large muscles of the thigh and hip to propel the body upward, minimizing pressure on the trailing knee. Lift the body vertically until standing, using the hands for balance and support throughout the movement.
Recognizing Severe Injury
Attempting to stand after a fall can be dangerous if a significant injury has occurred. Knowing when to stop and call for help is a safety measure. Any sharp, shooting, or intense pain, especially when trying to shift weight or move a limb, signals a potential fracture, such as a broken hip or leg. The inability to bear weight on a limb is another strong indicator to cease movement.
Symptoms of a head injury, which may be delayed, also signal the need for emergency assistance. These include sudden dizziness, confusion, severe headache, blurred vision, or feeling of being “off”. If these severe symptoms are present, remain in the current position and use a medical alert device, a phone, or your voice to call for emergency services.
While waiting for help, stay warm by covering up with a blanket, clothing, or a towel, as the floor quickly draws heat from the body. If possible, gently adjust to a more comfortable position, such as propping the head with a thin cushion, but avoid moving any potentially fractured limb. Having a clear action plan prevents the dangerous impulse to push through pain and cause further harm.
Actions After Standing
Once the non-kneeling technique has been successfully executed and you are standing, the immediate next action is to sit down, not walk away. Quickly transition to sitting on the furniture used for leverage, or another nearby stable chair. This prevents a potential second fall, which can occur if you are lightheaded, dizzy, or experiencing a sudden drop in blood pressure from the exertion.
Resting for several minutes allows the heart rate and blood pressure to stabilize, and the body’s initial adrenaline response to subside. During this time, check for any delayed pain or lingering symptoms not apparent while on the floor. Pain may intensify as the shock wears off, or symptoms like nausea may appear.
After feeling stable, contact a family member, caregiver, or friend to inform them about the fall, even if no injury is apparent. Reviewing the circumstances of the fall—such as a slippery rug, poor lighting, or distraction—helps identify and eliminate the environmental hazard to reduce recurrence risk. This review is an important preventative measure before resuming normal activity.