Senior Spotlight: It’s Not Just How You Fall, But How You Get Up

Amidst all the holiday chaos it may seem silly to talk about how to safely get up from a fall. But the CDC reports that 36 million older adults fall each year in the US, and with rain, ice, holiday tripping hazards and busyness all around – we think there is no better time to spotlight safety. After all, health and well-being is truly the best gift of all. 

You may have seen our past blogs that highlight the season of fall as the time of year to talk about fall prevention. This week we are dedicated to sharing a new facet of falls based on an article from AARP earlier this year, titled "The Safest Way to Get Up From a Fall.” Since more than 25% of those aged 65 and older will experience a fall, and falling once more than doubles your chances of falling again, here are 5 ways to safely get back on your feet. Tips courtesy of AARP and their selected physical and occupational therapy experts.

*Please only attempt these steps if you feel able to do so and are not injured or dizzy. If you are seriously injured and try to get up, you could make the injury worse. 

#1: Slowly roll onto your side, push yourself up onto your hands and knees (into a crawling position) and crawl toward a sturdy chair, coffee table or couch.

#2: Once you’re in front of the steady piece of furniture, put your hands on it and put your stronger leg out first, then get up into a half-lunge position before rising to a standing position.

#3: If you can’t fully stand, you can turn your body and sit on the chair, sofa or table. If you can’t crawl because you have bad knees, you can scoot on your butt on the floor or roll your way over to that piece of furniture.

#4: Another option involves turning to your side, placing your hands on the floor and pushing to bring your body into a seated position. If possible, reach for a cushion to slide underneath your bottom; push back onto the cushion as much as you can, then lift your bottom up and onto the chair.

#5: If there isn’t a chair nearby, you can scoot your way to a step on a staircase, then put your butt on the lowest step and use your legs to push yourself up to a higher one.

Other Important Notes: There is a high risk of injury if an untrained caregiver tries to lift a person who is “deadweight”; it is better to call for help than risk two injuries if the person cannot rise. Also note that there are many smart technologies and medical alert devices that older adults can wear to send for help during/after a fall. 

We wish you a season full of knowledge and free from falls. But at least if you do take a slip, we hope you know just what to do to get on your feet and when to get support. 

Warmest wishes,

Bobbi

Bobbi Decker
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