How To Get Up From a Fall With Bad Knees
By Jennifer Footit-Tank RN, quality care coordinator at Network Health
2/26/2024
Getting up from a fall with healthy knees is hard enough, but what if you have sore knees, had a knee replacement or have muscle weakness related to bone loss causing weakness in your hips? Don’t wait until you have had a fall to learn how to get up off the floor. Take some time to practice a technique that works for you.
When doing so, have a trusted person with you and learn how to safely get off the floor by yourself. Make this practice a routine that occurs a few times per month so the movement becomes natural.
Steps for Getting Up After a Fall
The steps you’ll take to get up from a fall will depend on where you fell and what’s around you. No matter the circumstances, the first thing you should do is rest for a moment to check for any injuries.
If you have a phone or alert system, stay where you are and call for help. Cover yourself to keep your muscles warm to prevent further injury. If you are alone and cannot call for help, try one of these methods to get to a safer place than the floor.
[Read more: What to Do If You Fall Down]
Moving Toward a Sturdy Object (Chair or Bed)
- Drag yourself across the floor using your forearms, hands or knuckles if your wrists hurt.
- If you can use your “good” knee, bring it forward as you stretch out your arms toward your destination. Drag yourself by alternating knees and forearms.
- Use the strength in your legs to push yourself forward.
- Once you get to a chair or bed, rest for a moment to let your blood pressure adjust.
- Place your forearms on the chair/bed. Lean forward and move one foot forward, placing it flat on the floor. Use your arms to lift your upper body while pushing down on the floor with your foot.
- Slowly rise. Once the chair or bed is cleared, pivot and sit on the chair or bed.
- Here is a video from Kaiser Permanente on how to use this method.
- If you cannot pull yourself with your arms, try to get onto your butt and scoot across the floor to a chair or bed to pull yourself onto.
Using the Bottom Steps to Get Up
- Pull yourself to the stairs.
- Prop your back on the first step.
- Using your arms, try to prop yourself up on the next step with your feet on the floor.
- When you are ready, try to stand, and use the railing.
Falling Outside of Your Home
- Locate a sturdy object such as a car, tree, stairs, fence or curb.
- Use the same methods listed above.
Once you are in safe position, call for help. It is essential to have your health care provider evaluate you for any possible injury. Falls often result in a fracture related to osteoporosis. It also helps with fall recovery to talk through the experience to figure out what happened so that it can be prevented in the future.
If none of these methods will work for you, try to work with a physical therapist or personal trainer who can show you the safest way to get up from the floor. Having a method to help yourself will help build your confidence and reduce your fear of falling.
Consider doing exercises daily to help improve your strength and balance. Studies have shown that good muscle quality and balance are crucial to prevent a fall. These exercises will also make it easier to get up should you find yourself on the floor.
SilverSneakers has several free videos. The video “4 Simple Exercises to Help Seniors Prevent Falls” is quick and only takes 4 minutes to complete.
Don’t let a fear of falling stop you from living your fullest life. With a bit of prevention, some balance exercises and a safety plan, you can take advantage of being active.
