Falls are a common occurrence for adults aged 65 and older, with more than 25% of this population experiencing a fall each year. Falling once significantly increases the likelihood of falling again. Knowing how to react immediately after a fall is a practical skill that helps maintain independence and prevents minor incidents from escalating into serious medical emergencies. This guide provides a detailed, step-by-step method for safely getting up from the floor, along with contingency plans for when rising is not possible.
Assessing Your Condition Immediately After a Fall
The moments immediately following a fall are critical. The first priority is to remain calm and avoid any immediate impulse to jump up. Take a few deep breaths and wait a minute to overcome the initial shock or dizziness that often accompanies a fall. Rushing to move can turn a minor tumble into a serious injury, especially if a bone has been fractured or a head injury has occurred.
After a moment of rest, gently check your body for pain or injury before attempting any movement. Move your arms and legs slightly, checking for sharp pain, particularly in the head, neck, or around the hips. If you experience severe pain, suspect a broken bone, or feel lightheaded, do not attempt to move yourself. Any movement in the presence of a fracture can cause further damage and significantly worsen the outcome.
The Step-by-Step Method for Rising Safely
If you have confirmed that you are not seriously injured and the initial shock has passed, you can begin the measured process of getting up. The method involves a sequence of slow, deliberate movements that leverage upper body strength and nearby furniture for support.
Start by slowly rolling your body onto one side, positioning yourself toward the nearest piece of sturdy, non-rolling furniture, such as a heavy chair, sofa, or bed. Once on your side, push up with your arms and elbows until you are stable on your hands and knees, entering a crawling position. Move slowly during this transition to avoid sudden changes in blood pressure that could cause renewed dizziness.
From the hands-and-knees position, slowly crawl toward the stable piece of furniture. Place both hands flat onto the seat or armrest for firm support. The stability of the object is paramount, as you will be shifting a significant portion of your body weight onto it.
Next, bring one foot forward, placing it flat on the floor so that you are in a kneeling lunge position. Use the support of your arms on the furniture and the strength of your legs to push your body up. Push from both your hands and your forward foot, shifting your weight forward and upward until you are standing upright.
After reaching the standing position, hold onto the furniture for a moment to ensure your balance is fully restored. Sit down immediately on the stable chair or sofa to rest for several minutes before attempting to walk or move around. This period of rest allows your body to fully recover and minimizes the risk of a secondary fall.
What to Do If You Cannot Get Up
If you assess your condition and find you are too injured, weak, or dizzy to safely execute the rising steps, the priority shifts to accessing help and minimizing harm while waiting. Do not exhaust yourself by repeatedly trying to get up; instead, search for ways to alert someone. If you have a medical alert button, press it immediately, or use a cordless phone or smartphone to call for assistance.
If a communication device is out of reach, try to get to a position where you can be heard or seen. Crawl or scoot toward a wall and use an object or your hand to tap on the floor or wall to alert neighbors or people in the house. While waiting for help, try to stay warm by covering yourself with a blanket, rug, or any clothing item you can reach, as a “long lie” on the floor can lead to hypothermia and pressure sores.
To prevent discomfort and complications like pressure ulcers, shift your position slightly every 30 minutes if possible. Try to keep your head elevated by resting it on a cushion or folded clothing. Staying calm and conserving energy are important actions that prevent unnecessary deterioration while you wait for professional assistance to arrive.
Strengthening and Preparation for Fall Prevention
While knowing how to recover from a fall is important, proactive measures focused on physical and environmental preparation can significantly reduce the risk of falling. Simple exercises that target lower body strength and balance are highly effective in building the physical resilience needed to maintain stability.
The “Sit-to-Stand” exercise, which involves standing up from a chair without using your hands, directly builds the leg and core strength necessary for daily mobility. Incorporating a Single-Leg Stance exercise, holding onto a chair for initial support, improves dynamic balance and proprioception. Heel raises, performed while standing behind a chair, strengthen calf muscles and also contribute to better overall stability.
Beyond physical preparation, modifying the home environment is a practical way to eliminate common tripping hazards. Effective home modifications include:
- Improving lighting in hallways and near stairs.
- Removing throw rugs.
- Installing grab bars in bathrooms.
- Using wearable technology, such as a medical alert pendant or a smartwatch with fall detection, to ensure help is readily accessible.