How to Safely Get Up After a Fall
How to Recover from a Fall: A Step-by-Step Guide for Seniors and Caregivers
Falling can be a frightening experience, especially for older adults or individuals with mobility challenges. While prevention is always the goal, knowing how to safely get up from a fall—or assist someone who has fallen—can make a significant difference in preventing further injury and regaining confidence.
This guide walks you through the step-by-step floor recovery strategy shown in the “Completed Fall” visual, a systematic approach to getting back up after a fall.
Step 1: Prone to Quad
To begin your ascent, push up from your stomach back into the quadruped position. Use your arms and legs evenly. Place your hands under your shoulders and push up slowly while bringing your knees underneath your hips.
Step 2: Quad to ½ Kneel
From quadruped, step one foot forward so you’re in a half-kneeling position—like you're about to propose. You can use a stable surface like a chair, low bench, or sturdy furniture to assist with balance and support.
Step 3: ½ Kneel to Stand
With one foot forward and using the stable surface for support, push through your legs and rise slowly into a standing position. Keep your core engaged and your movements deliberate.
Quad to Stand (Inch Worm)
Alternatively, some individuals may use an “inch worm” technique—slowly walking the hands and feet toward each other from the quadruped position to eventually rise up. This may be helpful for those with different strength distributions or flexibility.
MaxA Floor Transfer
For those who require Maximal Assistance (MaxA), it's important to practice floor transfers with a therapist or caregiver. This approach involves using physical support, often with aids like chairs or gait belts, to transition safely off the floor.
Final Tips:
Stay Calm: The first few moments after a fall are critical. Stay still, breathe, and assess for pain or injury before moving.
Look Around for Support: Nearby furniture can offer the support needed to get up.
Call for Help if Needed: If you’re unable to move or feel pain, don’t hesitate to call for assistance.
Practice with a Professional: Practicing safe floor transfers with a physiotherapist builds confidence and ensures that movements are done safely and effectively.
Empower Yourself
Being prepared doesn't just mean preventing falls—it means knowing how to respond confidently and safely when one occurs. Whether you're recovering from an injury or aging in place, these techniques can empower you to maintain your independence.
If you or a loved one would benefit from fall recovery training at home, reach out to a physiotherapist or occupational therapist who specializes in functional mobility and home safety.
