Why this skill matters
Many older adults who fall are not badly hurt by the fall itself, but end up on the floor for a long time simply because they are not sure how to get back up. Knowing a safe method — and having the strength to do it — reduces both the risk and the fear.
It is worth learning and gently practising this before you ever need it, ideally with guidance from a physiotherapist.
First, pause and check
If you fall, try not to rush. Take a moment to catch your breath and check whether you are hurt. If you feel you may be injured, it is safer to call for help and stay warm and comfortable than to force yourself up.
If you feel able to get up, do it slowly and in stages rather than all at once.
A safe way to get up, step by step
Only try this if you feel uninjured and able. It is best practised first with a physiotherapist, so you know you can do it safely before you ever need to.
- Stay calm, take a moment and check for injury
- Roll onto your side, then onto your hands and knees
- Crawl to a sturdy chair or piece of furniture
- Place your hands on the seat and bring your stronger leg forward, foot flat
- Push up through your arms and legs, then turn and sit on the chair
- Rest for a few minutes before standing or doing anything else
If you can't get up
If you cannot get up, call for help — a personal alarm, phone or by attracting attention. Try to move to a carpeted or warm area, keep moving your joints to stay warm, and change position when you can to stay comfortable while you wait.
A personal alarm pendant is a simple, worthwhile safeguard for anyone at higher risk of falling, especially those living alone.
Building the strength and confidence to do it
Being able to get off the floor takes strength, mobility and practice — all of which physiotherapy can build. A physiotherapist can teach and rehearse the technique with you safely, strengthen the muscles involved, and reduce the fear that so often follows a fall.
Fletcher Physiotherapy provides falls prevention and recovery physiotherapy in your own home across Newcastle, Lake Macquarie and the Central Coast. To arrange a visit, call 0404 791 756.