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Grow in the Know / Fall Prevention / How To Get Up From a Fall With Bad Knees

How To Get Up From a Fall With Bad Knees

an older person with sore knees on the couch

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)

Using the Bottom Steps to Get Up

Falling Outside of Your Home

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.

Learn More About Preventing Falls

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