How to pick yourself up after falling? A Step-by-Step Senior Guide

According to the Centers for Disease Control and Prevention (CDC), more than one in four older adults falls each year, but fewer than half tell their healthcare provider. Mastering how to pick yourself up after falling is a critical skill for maintaining independence and preventing further injury. This authoritative guide details the safe steps to follow for self-recovery.

Quick Summary

A safe recovery from a fall involves calmly assessing for injury, utilizing a methodical technique to get into a kneeling position with support, and then slowly transitioning to a sturdy chair. It emphasizes moving with caution to avoid exacerbating any potential injuries and knowing when it's necessary to call for help.

Key Points

• Assess for Injury First: After a fall, do not immediately try to stand. Lie still and check for pain or serious injuries before attempting to move.

• Stay Calm and Breathe: Panic can make getting up harder. Take a few deep breaths to steady yourself and think clearly about your next steps.

• Crawl to Sturdy Support: If you feel uninjured, roll to your side, get onto hands and knees, and crawl to a solid piece of furniture like a chair or couch.

• Use a Stable Object to Rise: Use the sturdy object to help you transition from kneeling to sitting. Use both your arms and legs for support.

• Rest and Recover Afterwards: Once you are safely in a chair, sit for a few minutes. Check for any delayed symptoms and consider contacting a healthcare professional.

• Know When to Call for Help: If you experience severe pain, hit your head, or cannot get up safely, call 911 or your emergency contact using a medical alert device or a phone.

• Implement Prevention Strategies: Reduce future risks by incorporating balance and strength exercises into your routine and making your home safer by removing hazards.

What to Do Immediately After a Fall

Once you’ve experienced a fall, your first reaction may be panic. It is crucial to remain calm and assess your situation before attempting to move. Rushing to get up can worsen a minor injury or cause a secondary fall. Take a few deep breaths and follow these initial steps:

1. Stay Still and Assess: Check your body for pain, swelling, or any injuries. Try wiggling your fingers and toes to check for sensation. If you feel any significant pain, especially in your head, neck, back, or hips, do not attempt to move. Call for help immediately.
2. Get Comfortable: If you are not in severe pain, take a moment to rest and let the shock wear off. If possible, cover yourself with a blanket or jacket to stay warm, especially if you think you may be on the floor for a while. Being calm helps you think clearly and prevents your blood pressure from dropping further.
3. Locate a Stable Object: Survey your surroundings for a sturdy, stable piece of furniture. A heavy chair, a couch, or a bed post are good options. Avoid using lightweight or wobbly items like a small table or a bookshelf that could topple over.

The Step-by-Step Method to Safely Get Up

If you have assessed for serious injury and feel that you can move without significant pain, follow this sequential method to get up safely:

1. Roll to Your Side: Gently and slowly roll onto your side. You can use your arms to help push yourself over. Use this position to rest for a moment and gather your strength.
2. Move to Hands and Knees: Carefully push your upper body up, using your elbows and hands. Shift your weight to get into a hands-and-knees, or crawling, position. Take another brief rest here to ensure you don't feel dizzy.
3. Crawl to Support: Slowly crawl toward the sturdy piece of furniture you identified earlier. Keep your movements deliberate and controlled.
4. Rise to a Kneeling Position: Place your hands on the seat of the chair or couch. Move one foot forward so it is flat on the floor, while your other leg remains bent with your knee on the floor. Use your hands on the furniture for support.
5. Push Up and Turn: From this kneeling lunge position, slowly push yourself up, using both your arms and legs. As you rise, pivot your body to sit directly onto the sturdy chair. Once seated, sit for a few minutes to fully recover and assess your condition.

When to Call for Help

It is crucial to know your limits and not attempt to get up if you suspect a serious injury. Always call for help if you:

• Experience severe pain in your head, neck, back, or hips.
• Hit your head during the fall, even if you feel okay at first.
• Notice any obvious broken bones, large cuts, or uncontrolled bleeding.
• Cannot get up after trying once or twice.
• Feel dizzy, confused, or have a sudden, severe headache.

How to Call for Help

• Use a Medical Alert Device: Many seniors wear a pendant or watch with a help button. If you have one, press it immediately. These devices provide rapid, reliable assistance.
• Shout for Help: Call out to a neighbor or family member if you are in a location where you can be heard.
• Use a Phone: If a phone is within reach, call 911 or a trusted contact. Some newer smartphones and smartwatches also have automatic fall detection features that can call emergency services.

Fall Prevention and Recovery Training

Prevention is always the best strategy. Staying active and training your body can significantly reduce your risk of falling and improve your ability to recover. Consider these exercises and programs:

• Balance Training: Activities like Tai Chi and simple balance exercises can improve stability and coordination. Practicing standing on one leg while holding onto a counter is a great start.
• Strength Training: Strengthening your leg and core muscles provides better support for your body. Exercises like sit-to-stands from a chair can be practiced safely at home.
• Flexibility and Range of Motion: Stretching can help with posture and mobility, reducing stiffness that can contribute to unsteadiness. Yoga and gentle stretching routines are excellent options.

Comparing Fall Recovery Strategies

Feature	Sequential Method (Best for minor falls)	Scooting on the Floor (If kneeling is difficult)	Using a Staircase (If available)
Best for	Individuals who can comfortably get onto hands and knees.	Those with knee pain or mobility issues that prevent kneeling.	If a staircase is the closest sturdy object.
Movement	Rolling, kneeling, crawling, and pushing up.	Scooting on your buttocks to a stable object.	Moving to the lowest step, sitting, and pushing up with legs.
Key Tool	A sturdy chair or couch.	A cushion or firm pillow for comfort.	The first few steps of a stable staircase.
Safety Check	Check for dizziness after kneeling and before pushing up.	Ensure your path is clear of tripping hazards while scooting.	Verify the staircase is solid and has a handrail.
Speed	Deliberate and slow, a few minutes total.	Slower, requiring more controlled movements.	Can be efficient if the stairs are close.

Recovering Mentally and Physically

Beyond the immediate physical act of getting up, the mental and emotional toll of a fall is significant. The fear of falling can lead to reduced activity, which paradoxically increases the risk of future falls. It's important to address this fear and plan for your recovery.

Physical Recovery:

• Follow up with a healthcare provider, especially if you hit your head or suspect an injury, even if you managed to get up on your own. Some injuries, like head trauma or fractures, may not present symptoms immediately.
• Ice and rest any minor sprains or bruises according to the R.I.C.E. method (rest, ice, compression, and elevation).
• Work with a physical therapist to create a personalized plan to rebuild your strength and balance.

Mental Recovery:

• Acknowledge your feelings of fear or embarrassment. It's a normal reaction.
• Start with small, confidence-building steps, like walking with an assistive device or completing exercises you feel comfortable with.
• Talk with your family or friends about what happened. Having a support system can be incredibly helpful.

Home Safety Modifications:

• Review your home for potential tripping hazards. Remove loose rugs, ensure good lighting, and clear pathways.
• Install grab bars in bathrooms and handrails on both sides of staircases.
• Keep frequently used items within easy reach to avoid stretching or reaching from a standing position.

Conclusion

Knowing the correct steps for how to pick yourself up after falling is an empowering skill that can help you maintain your independence and confidence. The key is to remain calm, assess for injury, and use a methodical process with a stable object for support. Equally important is taking proactive steps for prevention, including regular exercise, home safety modifications, and prompt medical follow-up. By combining safe recovery techniques with a comprehensive prevention strategy, you can significantly reduce the risk and impact of future falls.

For more information on fall prevention, you can visit the CDC's STEADI program.

Frequently Asked Questions

What is the first thing I should do after falling?

The very first step is to stay calm and still. Take a moment to assess if you are injured. Wiggle your fingers and toes and check for severe pain in your head, neck, or hips. If you are seriously hurt, do not move and call for help immediately.

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

You should call for help immediately if you experience sharp or severe pain, hit your head, have uncontrolled bleeding, or cannot move a limb. Do not risk a more serious injury by forcing yourself to stand.

What if I can’t crawl or kneel to a chair?

If you cannot crawl or kneel, you can try scooting on your buttocks to a stable object. If stairs are nearby, you can also use them by moving to the bottom step, sitting, and pushing yourself up one step at a time. Always use caution and stop if you feel pain.

What exercises can help me prevent future falls?

Exercises that improve balance and strength are key. Try Tai Chi, balance exercises while holding a counter, and seated exercises like sit-to-stands. A physical therapist can also create a personalized fall prevention exercise plan for you.

Should I see a doctor even if I feel okay after a fall?

Yes, it is highly recommended to see a healthcare provider after a fall. Some injuries, such as concussions or internal bleeding, may not show symptoms right away. A doctor can ensure there are no underlying issues and provide guidance.

How can I make my home safer to prevent falls?

Clear all pathways of clutter, remove or secure loose rugs with double-sided tape, and improve lighting throughout your home. Installing grab bars in bathrooms and handrails on staircases are also crucial safety modifications.

What if I have knee problems and can't kneel?

For those with knee problems, avoid kneeling. Instead, use the scooting method. Scoot on your buttocks toward a sturdy chair, and then use your arms and leg strength to help you get into a seated position.