How do seniors get off the floor? A step-by-step guide to safe recovery

According to the CDC, over one in four adults aged 65 and older falls each year, making it the leading cause of injury and death from injury in this age group. For many, the challenge isn't the fall itself, but knowing how seniors get off the floor safely afterward, which can prevent further complications and maintain independence.

Quick Summary

Seniors can safely get off the floor by first assessing for injuries, then rolling onto their side and moving to a hands-and-knees position before using a sturdy chair or furniture to push up and regain their footing, a process that can be strengthened by regular mobility exercises.

Key Points

• Stay Calm and Assess: After a fall, do not rush to get up. Stop, take a moment to breathe, and carefully check your body for pain, injuries, or bleeding before attempting to move.

• Use the Hands-and-Knees Method: If uninjured, roll onto your side, push up to your hands and knees, crawl to a sturdy chair, and use your arms and stronger leg to slowly push yourself into a seated position.

• Consider the 'Line and Pivot' Technique: If kneeling is painful, the 'line and pivot' method uses arm strength and body rotation to get upright without putting pressure on the knees and hips.

• Practice Fall Prevention: Proactive measures like installing grab bars and handrails, removing trip hazards, and improving home lighting are crucial for reducing fall risks.

• Engage in Strengthening Exercises: Regular, low-impact activities like chair squats, Tai Chi, and balance exercises can improve muscle strength and coordination, lowering the likelihood of a fall.

• Know When to Call for Help: If you experience severe pain, a head injury, or feel dizzy after a fall, stay put and call for emergency medical assistance immediately.

Immediate steps after a fall: STOP and assess

Before attempting to get up, it's crucial to follow a systematic approach. The first and most important step is to not panic. Panicking can cause you to rush and make movements that could worsen an injury. Take a moment to calm down, take a few deep breaths, and assess your body for any pain or potential injuries.

Assess yourself for injuries

• Check for pain: Carefully move your limbs. Do you feel any sharp, severe pain? A broken bone or severe injury can be made worse by moving, so it is vital to stay still and call for help if you suspect one.
• Look for bleeding: Check your head and limbs for any cuts or gashes. If you find one, apply pressure with a cloth or your hand to control any bleeding.
• Stay warm: If you are on a cold floor, try to move to a carpeted area if it is safe to do so. Use a blanket or clothing to cover yourself and prevent your body temperature from dropping.

Call for assistance if necessary

If you have a medical alert device, press the button immediately. If you have a phone within reach, use it to call a family member, a friend, or emergency services. If you cannot get to a phone, try to make noise by banging on the floor or a wall to attract attention.

The reliable method: Using a chair or sturdy furniture

If you have determined that you are not seriously injured, you can proceed with a safe and methodical way to get up. The goal is to use furniture as support to minimize strain.

Step-by-step guide to standing with support

1. Roll onto your side: Gently roll your body over onto one side. If possible, use your arms to help shift your body weight.
2. Move to a hands-and-knees position: From your side, use your elbows and forearms to push yourself up into a crawling position. Rest here for a moment to regain your balance and breath.
3. Crawl to a stable support: Look for the nearest sturdy piece of furniture, such as a strong chair, a couch, or a bed. Crawl toward it slowly and carefully.
4. Place your hands on the chair: With both hands, grab onto the seat of the chair for support. Make sure the chair is stable and will not tip over.
5. Shift one foot forward: Bring your stronger leg forward and plant your foot flat on the floor. Keep your hands firmly on the chair.
6. Use your legs and arms to push up: Push down through your hands and your strong foot to slowly raise your body. Rest on the edge of the chair for a moment before attempting to fully stand.
7. Pivot and sit down: With your back facing the chair, carefully sit down to recover before attempting to stand upright and walk.

The “line and pivot” technique (for those who cannot kneel)

For individuals with knee or hip issues that prevent them from kneeling, the "line and pivot" method offers an alternative. This technique utilizes arm strength and careful body positioning to get upright.

Comparison of getting up techniques

Feature	Chair/Furniture Method	Line and Pivot Method
Prerequisites	Can get into hands-and-knees position.	Requires good arm/tricep strength.
Equipment	Requires a stable chair or furniture.	Can be done without kneeling, using support if available.
Joint impact	Puts pressure on knees and hips during transition.	Avoids kneeling, reducing strain on knee and hip joints.
Best for	Individuals with average mobility and no major joint issues.	People with arthritis, knee replacements, or poor balance.
Learning Curve	Fairly intuitive, builds on basic movements.	Requires practice to master the pivoting movement.

Preventing future falls with proactive measures

Preventing falls is far more effective than reacting to them. Taking proactive steps can significantly reduce your risk and boost your confidence.

Home safety modifications

• Eliminate trip hazards: Remove loose rugs, secure carpets with non-slip backing, and clear clutter from walkways.
• Install grab bars: Put grab bars in the bathroom, particularly in the shower/tub area and next to the toilet, as bathrooms are high-risk areas.
• Improve lighting: Ensure all rooms, hallways, and especially staircases are well-lit. Use nightlights in bedrooms, hallways, and bathrooms for navigating at night.
• Add railings: Install railings on both sides of any staircase, both inside and outside the home.
• Consider assistive devices: For those with limited mobility, assistive devices like a patient lift can provide extra security and independence for getting up from the floor.

Strengthening exercises and balance training

Regular, gentle exercise can improve strength, balance, and flexibility, making falls less likely to occur. Always consult with a doctor or physical therapist before starting a new exercise routine.

• Chair squats: Stand up and sit down from a sturdy chair repeatedly to strengthen legs.
• Balance exercises: Practice standing on one leg while holding onto a stable surface. Also, try heel-to-toe walking.
• Tai Chi: This gentle martial art is known to improve balance and reduce fall risk significantly.
• Wall push-ups: Facing a wall, place your hands on it and perform push-ups to build upper body strength, which is vital for the hands-and-knees method.

When to call for medical assistance

If you fall and experience any of the following, do not attempt to get up. Wait for assistance and call for help immediately.

• Severe pain in a joint or bone.
• Visible injury such as a fracture or dislocated joint.
• Head injury or loss of consciousness, even briefly.
• Confusion or dizziness that doesn't clear up quickly.
• Excessive bleeding that cannot be stopped easily.

Conclusion: Prioritize safety and preparation

Knowing how seniors get off the floor is an essential skill for maintaining independence and safety. By understanding the proper techniques and taking proactive steps to modify your home and improve your physical fitness, you can significantly reduce the risk of future falls. The key is to stay calm, assess the situation, and use a safe, step-by-step method to get back on your feet. For those with mobility issues, assistive devices and modified techniques offer secure alternatives. Remember, prevention is the best strategy, so focus on staying strong, balanced, and prepared for any eventuality.

Frequently Asked Questions

What is the very first thing a senior should do after falling?

The very first thing to do is to stay calm and not immediately try to get up. Assess for injuries by carefully checking your body for severe pain, broken bones, or bleeding. If you suspect a serious injury, stay put and call for help.

Can I use the bed to help me get off the floor?

Yes, a sturdy bed can be used as a stable support. After rolling to a hands-and-knees position, crawl to the bed, place your hands on the mattress, and push up to a sitting position on the edge before slowly standing.

What if I have bad knees or can't kneel after a fall?

If you cannot kneel, you can use the 'line and pivot' technique. This method involves using your hands and a supportive piece of furniture to pivot your body to a seated position without putting pressure on your knees. It's best to practice this with a physical therapist first.

What should I do if I can't reach a phone to call for help?

If you cannot reach a phone, try to get to a loud object to bang on or yell loudly. Consider wearing a medical alert device with a wearable button, which can be pressed from anywhere in your home to summon help.

What exercises can help seniors get off the floor more easily?

Exercises that improve leg strength, core stability, and balance are most helpful. This includes chair squats, standing leg lifts, and gentle Tai Chi. A physical therapist can provide a customized exercise plan for your needs.

How can I make my home safer to prevent falls?

Fall prevention is key. You can make your home safer by removing loose rugs, adding grab bars in the bathroom, improving lighting, and ensuring all walking paths are clear of clutter.

Should a senior ever try to lift themselves off the floor without assistance?

If you are uninjured and have practiced a safe technique, it is often possible and safer to do so than to remain on the cold floor for an extended period. However, if you are hurt or feel dizzy, you should always wait for trained assistance.