How to Safely Get Up After a Fall: A Step-by-Step Guide for Older Adults
Essential Points:
Know the Risks & Stay Prepared: Falling isn’t just about hitting the ground; staying down too long can lead to serious complications like hypothermia, dehydration, and pressure sores. Learning safe recovery techniques helps prevent further injury and builds confidence.
Build Strength & Mobility for Easier Recovery: Strengthening your core, legs, and arms, along with improving balance, makes it easier to get up after a fall. Simple exercises like chair stands, planks, and step-ups can drastically improve your ability to recover.
Master Safe Fall Recovery Techniques: Knowing step-by-step methods like the Side-Roll & Quadruped Method or the Log Roll & Furniture Assist ensures you can get up safely based on your mobility and strength levels. Practicing these techniques in advance can make all the difference.
A fall can be scary, but knowing how to get up safely can make all the difference. It’s a moment that can cause panic, but having a clear plan in mind can help you stay calm and avoid making things worse. The truth is, falling is a common experience as we age, but the real danger isn’t just the fall itself, it’s what happens afterward.
Many older adults find themselves stuck on the ground, unsure of how to move or fearful of making an injury worse. But there’s good news. With a little preparation, you can learn how to get back on your feet safely. By practicing these techniques now, you’ll build the strength, confidence, and skills needed to handle a fall if it ever happens. This guide will walk you through everything you need to know, from why fall recovery matters to exercises that make getting up easier, and the safest step-by-step techniques to regain your footing.
Why Knowing How to Get Up After a Fall is Crucial
Falls are more than just a minor inconvenience, they can have serious consequences. According to the Centers for Disease Control and Prevention (CDC), nearly one in four adults over 65 falls each year. (1) And while not every fall leads to injury, the inability to get up can create a cascade of problems.
Here’s why knowing how to recover from a fall is so important:
The risks of staying on the ground too long: If you can’t get up right away, you may be at risk for hypothermia, pressure sores, or dehydration, especially if you’re alone and unable to call for help. This risk increases if you are outside when a fall occurs.
Avoiding additional injuries: Many people instinctively try to get up too quickly and in the wrong way, which can lead to a secondary fall and more serious injuries, such as a broken wrist or hip. Learning the safest techniques can help prevent further harm.
Building confidence and reducing fear: A major side effect of falling is the fear of falling again. This fear often leads to reduced physical activity, which in turn weakens muscles and balance, making future falls more likely. Practicing safe recovery techniques can help you stay active without unnecessary anxiety, and regain your confidence after prior falls.
Remember, falling doesn’t have to mean an emergency. By preparing yourself with the right knowledge and skills, you can take control of the situation and get back on your feet with less stress and greater ease.
Pre-Fall Preparation: Strength & Stability for Getting Up Easier
One of the best ways to prepare for fall recovery is by building the strength and stability needed to get up easily. Strength is often the area that many older adults struggle with when it comes to getting off of the floor. The more you work on maintaining your muscles and balance, the smoother your recovery will be if you ever find yourself on the ground.
Here are some key areas to focus on:
Core Strength (for stability and control)
Your core muscles play a crucial role in helping you transition from lying down to sitting up, and then to standing. Strengthening your core will make each step of fall recovery easier. Try these exercises:
Sit-ups or crunches: Even small, controlled movements help strengthen your abdominals. Try performing sit-ups or crunches while in bed upon waking up.
Planks: Holding a plank position, even for a few seconds, builds core endurance. This can be done on flat or elevated surfaces to match your strength levels.
Leg Strength (for pushing yourself up)
Strong legs are essential for getting from the floor to standing. Focus on:
Squats: Even small, shallow squats help maintain leg strength. The deeper you are able to go, the more this will translate into the skill of getting up off of the ground.
Step-ups: Step up onto a low platform or stair to build single-leg strength. This is crucial for single leg positions when attempting to stand up from the floor.
Arm Strength (for pushing off the ground or using furniture for support)
Your upper body plays a big role in helping you lift yourself up. Strengthen it with:
Push-ups: Push-ups, or knee push-ups, are great for building upper body strength for pushing yourself up off the ground. You can do this from any surface that feels safe like the ground or a wall. The higher you go, the easier it will be.
Triceps dips: Use a sturdy chair to lower and lift yourself using your arms. This has a direct correlation to your ability to press yourself up from a low surface.
Balance Drills (for stability and fall prevention)
Better balance means fewer falls overall, and better control if you do fall. Try:
Single-leg stands: Stand on one foot for up to a minute, then switch sides. We do a lot of single leg activities daily, and being able to master ourselves on one leg is key to decreasing our risk of falling. Dive deeper on the benefits of single-stands here.
Heel-to-toe walking: Walk in a straight line, placing your heel directly in front of your toes as if you are on a tightrope. This is an extreme version of regular walking and can help bulletproof your stability when performing activities around the house. Check out more on this unique and powerful exercise here.
Tai Chi or yoga: Gentle movement exercises improve balance, coordination, and body awareness. The slow nature of these movement practices allow you to improve your body awareness, while also increasing your strength and control in various positions.
Customized Balance Training Plan: If you want the ultimate prevention strategy for falling in the first place, follow a customized balance plan that meets your skills where they are currently at. The SoF Beginner to Intermediate Balance Program does just that with a unique progression system that allows you to design your very own balance training program for your needs.
Make It a Habit!
Practicing these exercises just a few times a week can significantly improve your ability to recover from a fall. Think of it as an investment in your independence and confidence. If getting up from the floor seems challenging now, I guarantee that you will feel like a new person after even just a month of these exercises.
By incorporating these exercises into your routine, you’ll not only improve your ability to get up after a fall, but you’ll also reduce your risk of falling in the first place. If you want to dive a bit deeper on strengthening your body to become fallproof, check out this article about the muscles of balance or this article about strength training for older adults. In the next section, we’ll go over the step-by-step methods to safely recover from a fall, so you can be fully prepared if it ever happens.
Step-by-Step Techniques to Get Off the Ground Safely
Getting off the ground after a fall in principle is rather straight forward, but in reality can be tough depending on your strength, mobility, injury, and confidence. Due to the many variables that go into standing back up after a fall, its best to know a few techniques so that you can adapt to the situation:
1. Side-Roll & Crawl (Most Universal & Quickest)
This method is one of the safest and most effective ways to get up after a fall. It works well for most older adults who have a reasonable level of mobility and strength, but aren’t quite capable of getting up on their own without support.
Steps:
Take a moment to assess: Before attempting to move, take a few deep breaths and check for pain or injury. If you suspect a serious injury, stay put and call for help.
Roll onto your side: Slowly bring one arm across your body and roll onto your side using your hips and shoulders.
Move into a hands-and-knees position: Push yourself up onto your hands and knees.
Crawl to a sturdy piece of furniture: If needed, use a chair, couch, or low table for support.
Place one foot flat on the floor: Bring one knee up so that your foot is planted firmly on the ground.
Push up into a standing position: Using your arms and legs, push yourself up into a standing position while holding onto the furniture for support.
Best For:
Those with decent mobility and strength
Individuals who can tolerate kneeling
Pro Tip: If your knees are sensitive, place a cushion, folded towel, or soft object under them for added comfort.
2. Arm Drag, No Crawl (For Those with Knee or Wrist Issues)
If kneeling is difficult due to knee pain or if you have limited wrist strength, this method may be a better option.
Steps:
Assess your condition: Before moving, check for injuries and stay calm.
Roll onto your side and push halfway up: Keep your body aligned and roll slowly to your strongest side while pushing yourself up on to your elbow.
Slide towards a stable surface: Use your arms and work to drag your body to get closer to a sturdy chair or couch. Use your legs as able to push the ground to help propel you forward.
Brace yourself and push up: Place both hands on the surface and push up into a kneeling or half-standing position. This can be easier by getting your chest on the surface first. If this still puts too much pressure or pain in the knees, attempt to roll yourself onto a bed or couch.
Push up into standing position: Using your arms and legs, push yourself up into a standing position while holding onto the furniture for support.
Best For:
Individuals with knee pain or wrist weakness
Those who have better upper body strength than lower body strength
Pro Tip: Practice this near a soft surface, such as a bed or padded mat, to build confidence.
3. Sit Up & Butt Scoot Method (For Those Who Cannot Kneel or Crawl Well)
If kneeling or crawling is not an option due to pain or mobility limitations, and you are lacking a lot of strength, this method provides an alternative way to get upright.
Steps:
Stay calm and assess for injuries, then roll to back: If you're hurt, call for help instead of attempting to get up on your own. If no injuries are present roll onto your back.
Use your arms to prop yourself up: Slowly push up onto your elbows, then into a sitting position.
Scoot toward a nearby chair or low couch: Using small movements, gradually inch your way to a supportive object. Use your arms and legs as much as possible to slide your butt along the ground.
Use the chair to assist in standing: Place both hands on the chair or couch and push yourself into a partially elevated position using your legs as much as possible.
Push up into standing position: Using your arms and legs, push yourself up into a standing position while holding onto the furniture for support.
Best For:
Individuals who cannot kneel, tolerate lots of knee bend, or tolerate pressure on their wrists for long
Those with limited lower body strength and upper body strength
Pro tip: If getting up to sitting and scooting is too difficult, or energy draining, you can attempt barrel rolling across the floor slowly to a chair or low table.
When to Call for Help:
If you feel dizzy, lightheaded, or too weak to stand
If pain prevents you from moving
If you’ve fallen and cannot reach a sturdy object for support
After getting up if you feel that you may have hit your head at all or have sustained any other injury
What to Do If You Can’t Get Up
If you’ve ever fallen, you know it can be a terrifying moment. The fear of injury, the frustration of not being able to get up, and the isolation can all take a toll on your mental state. However, the first thing to remember is: don’t panic. Staying calm is essential for assessing your situation and deciding what to do next.
1. Stay Calm and Assess the Situation
When you find yourself on the floor, take a deep breath. Try to relax and assess the situation. Check for any pain or injuries. Is anything broken? Are you feeling dizzy or nauseous? Understanding your physical status will help you make an informed decision about what to do next. If you’re injured, moving could make things worse, so it’s essential to assess the severity of your condition.
2. Move to a Comfortable Position
If you're able to move without significant pain, try to shift into a position that’s more comfortable. Rolling onto your side can be a good first step. This position can reduce strain on your body, and if possible, place a pillow or soft object under your head for support. Keeping your body in a relaxed, supported position is essential, as it will help you conserve energy and focus on getting help.
3. Use a Medical Alert Device or Call for Help
If you’re using a medical alert device, now is the time to activate it. These devices are invaluable in emergency situations, helping you to get help quickly. I highly recommend looking into the LifeFone system to keep you, or your loved ones safe. If you don’t have an alert device, try to crawl to a phone or a door where you can call for help. Be mindful of your surroundings. If you’re able, try to assess whether you can safely make it to an area where you can be seen or heard.
4. Attract Attention if You’re in a Public Place
If you fall in a public place, you may be able to attract attention by tapping on a nearby surface or calling out for help. It’s important to make noise or use a tool to signal for assistance if you’re not able to get up on your own. Even if you're unable to stand, the goal is to make sure others around you can come to your aid.
How to Reduce the Risk of Falling Again
While falling can happen to anyone, it’s important to take steps to reduce your risk of falling in the future. Making changes to your environment, habits, and physical well-being can dramatically improve your balance and reduce the likelihood of injury.
Home Modifications
Making small adjustments to your home can go a long way in preventing falls. Here are some practical changes you can make:
Remove Loose Rugs: Rugs that aren’t anchored down are a common tripping hazard. Ensure all rugs are secured or removed altogether.
Install Grab Bars in Bathrooms: Bathrooms are one of the most dangerous areas in the home when it comes to falls. Installing grab bars in key spots, such as by the toilet and in the shower, can provide critical support.
Improve Lighting: Dimly lit hallways and stairwells can cause you to trip and fall. Install brighter lights, or consider adding motion-activated lighting to ensure clear visibility at night.
For a deeper dive on modifying your home room-by-room, make sure to check out this article: 22 Simple Ways to Create A Fall-Proof Home
Footwear Matters
Your choice of footwear can greatly affect your balance and stability. Opt for shoes with non-slip soles and a good fit that allow you to have a good connection with the ground. Proper footwear can help you maintain your stability, particularly when walking on slick or uneven surfaces. I highly recommend working on your foot health and building the foundation of your balance as soon as you can.
I’ve written a three part series on this topic that you can check out starting with: The Foot the Foundation of Balance
Regular Vision Checks
Your vision plays a major role in your ability to stay balanced. In fact, vision is one of the three main balance systems in the body. Poor eyesight can make it harder to see obstacles, leading to falls. Make sure to schedule regular eye exams to catch any changes in vision early.
Medication Review
Certain medications can cause dizziness, weakness, or other side effects that impair balance. These medications are a part of what is called the Beers Criteria. It’s a good idea to review your medications with your doctor and pharmacist regularly to ensure they aren’t contributing to your fall risk. I highly recommend having both disciplines review your medications, as they will have different understandings on the effects of these drugs in combination and purpose.
Practice Makes Perfect: Try These Techniques Today
The good news is that many falls are preventable, and with a little practice, you can improve your ability to get up after a fall. Here are some simple exercises and techniques you can try today to boost your confidence and safety.
Practice with a Caregiver or in a Safe Environment
Start practicing these techniques in a safe, controlled environment, such as with a caregiver, in a gym, or therapy center. Make sure someone is there to assist you if needed, especially if you're just getting started. Some key movements to practice include:
Rolling to your side
Transitioning from your side to a seated position
Standing up from the floor using nearby furniture for support
Try Different Surfaces
Falls can happen anywhere and any time. To prepare for all situations, it’s important to practice on different types of surfaces. Try practicing on both carpeted and hard floors to simulate real-life scenarios. The variation in texture can affect how you move and how much support you need. It’s good to know how your body reacts in any scenario.
Consult a Physical Therapist
If you find that you struggle to get up from the floor or feel unsteady during practice, it might be worth consulting with a physical therapist. A therapist can guide you through proper techniques and recommend exercises tailored to your specific needs, ensuring you develop strength and stability to recover quickly in case of a fall.
Final Thoughts: Don’t Take it Lying Down
Falls are a common part of life, but they don’t have to lead to serious injury. By practicing these techniques and making simple changes to your environment, you can significantly reduce your risk of falling and increase your confidence when moving around. Remember, knowing how to safely get up after a fall is just as important as preventing falls in the first place.
Don’t wait until it’s too late, start implementing these tips and exercises today to safeguard your balance and mobility. A fall can happen at any time. Being prepared can quite literally save your life. Just remember, you’re never to old to work on your balance, strength, and functional ability. You are more capable than you think and have the full power to take control of your own safety. Start practicing today to build a safer, more independent future!
References
Kakara R, Bergen G, Burns E, Stevens M. Nonfatal and fatal falls among adults aged ≥65 years — United States, 2020–2021. MMWR Morbidity and Mortality Weekly Report. 2023;72(35):938-943. doi:10.15585/mmwr.mm7235a1