Falls remain one of the most serious health concerns for older adults. According to the Centers for Disease Control and Prevention (CDC), more than one in four adults age 65 and older experience a fall each year. Falls are the leading cause of fatal and nonfatal injuries among older adults, making fall prevention and recovery knowledge essential for maintaining safety and independence.
While preventing falls is ideal, knowing how to get up safely after a fall is equally important. Having a plan can help you stay calm, avoid further injury, and recover more effectively.
Immediate Steps to Take After a Fall
Stay calm and assess the situation
If you’ve fallen, your first instinct may be to get up quickly. However, taking a moment to breathe and collect yourself is crucial. Lie still for a few moments and take several deep breaths. This allows you to calm down, let your heart rate stabilize, and think clearly about your next steps.
Check yourself for injuries
Before attempting to move, carefully assess your body for signs of injury. Look for bleeding, swelling, or obvious deformities in your arms and legs. Pay attention to any sharp or severe pain, particularly in your hips, back, or head. If you’ve hit your head, feel dizzy, or suspect you may have broken a bone, do not attempt to get up on your own.
Determine if you can safely get up
If you’re experiencing severe pain, dizziness, or believe you have a serious injury, it’s best to call for help rather than risk further harm. Use your medical alert device if you have one, call 911 from your phone, or call out for assistance from family members or neighbors. If you cannot reach help immediately, try to move to a comfortable position and keep warm while you wait.
Step-by-Step Guide to Getting Up from a Fall
If you’ve assessed yourself and don’t believe you have serious injuries, follow these steps to get up safely:
1. Roll onto your side
Slowly roll onto your side, moving carefully and deliberately. Rest in this position for a moment to allow your blood pressure to adjust and ensure you don’t feel dizzy or lightheaded.
2. Get onto your hands and knees
From your side, push yourself up onto your hands and knees. Take your time with this movement and pause if you feel any discomfort or dizziness.
3. Crawl to a sturdy surface
Look around for a stable piece of furniture—a chair, couch, or bed—and crawl toward it. Choose something sturdy that won’t move or tip when you use it for support.
4. Place your hands on the support surface
Once you’ve reached your chosen piece of furniture, place both hands firmly on the seat or surface. Make sure it feels stable before putting your weight on it.
5. Bring one knee up
Slowly bring one leg forward so that your foot is flat on the floor while your other knee remains on the ground. This creates a kneeling position that will help you stand.
6. Push yourself up
Using the strength in your arms and the leg with the flat foot, push yourself up to a standing position. Take this slowly and pause if you feel unsteady.
7. Turn and sit down
Carefully turn your body and sit down in the chair. Rest here for several minutes before attempting to walk or move further. Give your body time to fully recover from the fall.
After the Fall: Important Next Steps
Even if you feel fine after getting up, it’s important to take the following steps:
Contact your doctor
Schedule an appointment with your healthcare provider to discuss the fall, even if you weren’t injured. Your doctor can help identify potential causes—such as medication side effects, vision problems, balance issues, or underlying health conditions—and recommend strategies to prevent future falls.
Document the incident
Write down details about the fall: when it happened, where you were, what you were doing, and any factors that may have contributed (poor lighting, a tripping hazard, dizziness, etc.). This information will be valuable for your doctor.
Review your home safety
After a fall, take time to evaluate your living space for potential hazards. Remove tripping risks like loose rugs and electrical cords, improve lighting in hallways and stairways, and consider installing grab bars in bathrooms.
Consider a medical alert system
If you don’t already have one, a medical alert device can provide peace of mind by ensuring help is always available at the push of a button, whether you’re at home or on the go.
Preventing Future Falls
While knowing how to get up safely is important, prevention is the best strategy. Stay physically active to maintain strength and balance, have your vision checked regularly, review medications with your doctor, wear supportive footwear, and make your home environment as safe as possible.
Falls don’t have to lead to loss of independence. By staying prepared, knowing how to recover safely, and working with your healthcare team to address risk factors, you can maintain your safety and confidence as you age.
