How to get off the ground if you fall?

According to the CDC, over one in four adults aged 65 and older fall each year, with less than half of them telling their doctor. Knowing how to get off the ground if you fall is a crucial skill for maintaining independence and ensuring safety after an unexpected tumble. This guide provides a clear, step-by-step process to help you recover safely and regain your composure.

Quick Summary

Safely getting up after a fall involves pausing to assess for injuries, slowly rolling onto your side, pushing up to your hands and knees, and using a sturdy object like a chair to assist you into a seated position before attempting to stand fully. This methodical approach helps prevent further injury and allows you to rest and recover. It's a key skill for maintaining independence, but remember to call for help if you are injured or can't get up on your own.

Key Points

• Stay Calm and Assess: Do not rush to get up immediately after a fall. Take deep breaths and check your body for injuries before moving.

• Roll to Your Side: Carefully roll onto your side, which is a safer starting position and helps your body adjust.

• Crawl to Sturdy Support: Get onto your hands and knees and crawl towards a stable, heavy piece of furniture like a couch or chair.

• Use a Half-Kneeling Position: Place your hands on the furniture and bring one foot forward into a half-lunge, taking a rest before pushing up.

• Pivot and Sit Down: Push up slowly using your arms and legs, pivot your body, and sit firmly in the chair before attempting to stand.

• Know When to Call for Help: If you are injured, in severe pain, or simply unable to get up, use a medical alert device, your phone, or yell for assistance.

• Practice for Preparedness: Regularly practicing these steps and integrating balance exercises into your routine can make fall recovery second nature.

Immediate Actions: Assess and Prepare

First, Don't Panic

After a fall, the first instinct may be to get up as quickly as possible. Resist this urge. Lying still for a few moments helps you overcome the initial shock and allows your body to re-regulate. Take several deep, calming breaths.

Assess Your Condition

Carefully scan your body for any pain, injuries, or bleeding. Move your arms, legs, fingers, and toes slowly to check for a full range of motion. If you experience sharp pain, feel dizzy, or see any swelling or deformity, it is safer to stay put and call for help immediately. Pushing through a potential injury could cause further damage, such as a fracture.

Find a Sturdy Helper

Look around for a strong, stable piece of furniture. A heavy chair, a couch, or the bottom of a staircase are excellent options. Avoid lightweight items like coffee tables or wheeled furniture that could tip over. If you are near a kitchen counter, that can also serve as a support. Have your phone or medical alert device ready if you need to call for assistance at any point.

The Step-by-Step Method for a Safe Recovery

Step 1: Roll to Your Side

From your back, slowly roll onto your side by turning your head, then moving your shoulders and hips in the same direction. Use your arms and legs to help shift your weight. This movement helps prevent a drop in blood pressure that can cause dizziness if you stand up too fast.

Step 2: Push Up to Your Hands and Knees

Using your arms, push your torso up off the floor and into a crawling position on your hands and knees. Take a moment to rest and let your blood pressure stabilize again. From this position, you can safely crawl toward your chosen piece of sturdy furniture.

Step 3: Use the Furniture as a Support

With your hands on the seat of the chair, slowly slide one foot forward so it is flat on the floor. Your other knee should remain on the floor. Take another moment to rest in this half-kneeling position before proceeding.

Step 4: Stand Up and Pivot

Push up slowly using the strength of your legs and arms. Turn your body to pivot and sit down in the chair. Do not rush this step. Once seated, stay there for a few minutes to regain your strength and composure. Call a friend or family member to let them know what happened, even if you feel fine.

What to Do if You Cannot Get Up

If you are unable to get up due to injury or weakness, it is vital to have a plan. Don't panic. Call for help using a medical alert device, your phone, or by yelling. Slide toward a wall or doorway where you might be heard. If you can, cover yourself with a blanket or other clothing to stay warm, as lying on a cold floor can lower your body temperature. Keep moving non-injured joints to help with circulation while you wait for help.

Comparing Fall Recovery Techniques

Feature	Method Using a Sturdy Chair	Method Using Stairs	Method Using Cushions	Method with No Support (Requires Strength)
Equipment Needed	Sturdy chair, couch, or bed	Staircase	Cushions, books, or solid boxes	None
Primary Motion	Roll, crawl, push, pivot	Crawl up stairs, push, stand	Scoot onto elevated cushions	Roll, push up to hands/knees, stand
Strength Level	Moderate: Uses legs and arms	Moderate: Utilizes stairs for height	Low to moderate: Leverages multiple cushions	High: Relies on body strength
Primary Benefit	Safe, controlled ascent	Good if no furniture is nearby	Gentle and less strain on joints	Builds confidence in independent recovery
Drawback	Requires nearby, stable furniture	Not always an option or safe	Can be unstable if cushions shift	Potentially dangerous if balance or strength is compromised

Fall Prevention and Recovery Practice

Preventing falls is the best strategy. Regularly doing balance and strength exercises can build the agility needed for a smooth recovery. A physical therapist can teach you safe recovery techniques and create a personalized plan. Practicing these steps periodically, ideally with someone present, can make the process instinctive if a fall does occur. For resources on fall prevention and safety, visit authoritative sources such as the National Institute on Aging.

Conclusion: Regain Confidence and Stay Safe

Knowing how to get off the ground if you fall is a critical part of a comprehensive senior safety plan. The key steps are to remain calm, assess for injuries, and use a methodical process with a sturdy object for support. Consistent practice and a proactive approach to fall prevention, including regular exercise and home safety modifications, can give you the confidence and capability to handle a fall safely. Remember that if you are hurt or cannot get up, calling for help is always the safest option.

Frequently Asked Questions

What is the very first thing I should do after I fall?

The very first thing you should do is remain still for a few moments to overcome the initial shock. Take a few deep breaths and calmly assess your body for any pain or injury before attempting to move.

When should I call for help instead of trying to get up myself?

You should call for help if you feel dizzy, experience severe pain, suspect a broken bone, or notice any bleeding. Do not risk further injury by trying to get up on your own if you are not certain it is safe.

What if I fall and can't find a sturdy chair nearby?

If you can't find a chair, a couch, the bottom step of a staircase, or even a low, solid piece of furniture can be used for support. Alternatively, you can use cushions or blankets to create a series of stacked steps to help you raise yourself incrementally.

How can I make sure I don't get dizzy when getting up?

The key is to move slowly and pause at each stage of the process, especially after rolling onto your side and getting onto your hands and knees. This allows your blood pressure to adjust and helps prevent lightheadedness.

Should I practice getting up from a fall?

Yes, practicing these steps periodically is highly recommended. Practicing can build confidence and ensure that the process is more instinctive and less frightening if you ever do fall unexpectedly. Practice with a spotter for safety.

What kind of exercises can help with fall recovery?

Exercises that improve balance, strength, and flexibility are beneficial. These include tai chi, yoga, and simple strength training like leg lifts, heel raises, and sit-to-stands using a sturdy chair. Always consult a doctor or physical therapist before starting a new exercise program.

Is a medical alert system a good idea for someone at risk of falling?

Yes, a medical alert system is a great tool for anyone with an increased fall risk. It provides a quick and easy way to call for help, especially if a phone is not within reach, offering peace of mind for both the user and their family.