Caring for yourself after a fall

Falling is the number one cause of trauma-related injuries for people ages 65 and older. It can be a scary and unexpected experience but knowing what to do afterward can make all the difference in recovery. No matter if you've slipped at home or taken a tumble outdoors, following the proper steps can help prevent further injury and promote healing.
 

If you think you can get up 

After a fall, take a moment to assess yourself before moving. Lie still for a few minutes and think about how you feel. If your body feels okay and you think you can get up safely, follow these steps: 

1. Look for a chair or other piece of furniture that is close to you. 

2. Roll onto your side and rest. Roll by turning your head in the direction you want to roll, then move your shoulder and arm, followed by your hip and leg in the same direction. 

3. Lie still for a moment to let your blood pressure adjust. 

4. Slowly push your upper body up, lift your head and take a moment to rest. 

5. Slowly get up on your hands and knees and crawl to the chair or other stable piece of furniture. 

6. Put your hands on the chair. 

7. Move one foot forward and place it flat on the floor. Your other leg should be bent with the knee on the floor. 

8. Rise slowly, turn your body and sit in the chair.

Once seated, reassess how you feel. Pay attention to any pain, dizziness or other unusual sensations. If anything feels off, don't hesitate to call for help. Even if you think you're fine, it's important to inform someone about what happened, as you may not realize if you've sustained a serious injury.
 

If you cannot get up

If you feel pain, dizziness or weakness or don't think you can get up on your own, focus on getting assistance with these helpful strategies:

• Stay put and try not to panic.

• Reach out for help.

  • If someone is home, call them first and let them know you need assistance.

  • If you are alone:

    • Use a phone, smartwatch or an emergency alert device to call for help. 

    • If you don't have a phone within reach, try to slide yourself closer to it.

    • Alternatively, if your phone or smart speaker has an AI assistant, you can use the device's voice command to request emergency services hands-free. Check your device for specific instructions on how to use this feature.

  • If that's not an option, try to slide carefully toward a door, window or a place where you think you can be heard. Yell or use an object to make noise so someone nearby can hear you. 

 

Waiting for help

Depending on how quickly you can get in touch with someone, you may have to wait for assistance. Focus on staying as comfortable and safe as possible by:

• Supporting your head. Place a pillow or something soft under your head.

• Staying warm. Try covering yourself with a blanket or clothing while you wait for help. 

• Shifting your position and stretching a little to prevent stiffness. 

• Staying dry. If you urinate, try to roll away from the damp area.

 

Final thoughts

A fall can happen in an instant, but its impact can last far longer. Whether it's a minor trip or a more serious injury, falls can affect mobility, confidence and overall well-being. At Parkview's Fall Prevention Clinic, we understand how important it is to recover quickly and safely. Our expert team is here to provide personalized care, helping you regain strength, stability and peace of mind.

 

 

 

 

 

 

 

Copyrighted material adapted with permission from Healthwise, Incorporated. This information does not replace the advice of a doctor.