WHAT TO DO AFTER A FALL
You’ve probably heard a lot about the importance of fall prevention. After all, falls are the leading cause of injury for older adults, and falling once doubles your chances of falling again. Sometimes we can do everything right and still take a tumble. But what you do next can actually make a big difference in a good way! How to Get Up Safely After a Fall Getting up after a fall can be tricky because we tend to lose some agility and flexibility as we age. However, it’s a skill you can develop with time and practice. Follow these step-by-step instructions to help you get up safely after a fall: A Step-by-Step Guide for When to Get Up, When to Wait and When to Seek Care Submitted by ArchWell Health
When Is It Safer to Stay Down? While you might be in a hurry to get up and put the fall behind you, that’s not always the best course of action. Here are a few instances when it may be unwise to get up after a fall: • Hazards: If a hazard like a throw rug, slippery floor or uneven sidewalk caused the fall in the first place and the hazard is still there, it’s safer to stay down. • Blood: Blood is a red flag telling you not to move. Instead, call 911 and wait for help. • Visible deformities: Bruising or swelling could indicate a fracture or sprain. • Pain: If something hurts after a fall, it’s best to stay put. That’s because if you’re seriously injured and you try to get up, it could make the injury worse. How to Call for Help Falling can be scary, but with the help of technology, you can get the assistance you need. Here are a few different options: Phone • Activate voice control on your cell so you can call for help even if you can’t reach the phone. Just say “Hey Siri” (iPhone) or “Hey Google” (Android); then ask the device to call 911. • If you can’t reach a phone and voice activation isn’t enabled, try to crawl, scoot or roll toward the device. • If the phone is still out of reach, try using a long object like a cane, broom, yardstick, backscratcher or hooked coat hanger to pull the phone toward you.
large and well-trained dog!) to use for support. A. If there’s nothing nearby, scoot your way to a staircase. Put your bottom on the lowest step and use your legs to push yourself up to a higher one. Or sit on the top stair, put your feet on a lower step and pull yourself up using the railing. B. If you fall outside, look for stairs, a low brick wall or even a car bumper to help pull yourself up. Slowly push yourself up onto your hands and knees and crawl to the chair. If you have knee problems and can’t crawl, scoot on your bottom or roll your way over. Place your hands on the chair. Slide your stronger leg forward so that your foot is flat on the floor. Keep the other leg bent so that your knee is on the floor. Push up with your arms and legs to slowly stand up. If you can’t fully stand, turn your body to sit in the chair. Even if you can stand, sit down and rest for a few minutes and reassess for any pain or injuries. It’s important not to get up too quickly and risk falling again. Call your doctor. They can do a thorough exam to see what may have caused the fall and ensure you don’t have hidden injuries or complications.
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Stay calm. Take a few deep breaths, then stay still for a minute or two to help your body get over the shock of falling. Assess for any pain or injuries. Only proceed to the next step if you’re not hurt and think you can get up safely without help. If you’re lying down, carefully roll onto your side. Rest again while your body and blood pressure adjust. Look for the nearest chair or another piece of sturdy furniture like a couch or table (or even a
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Page 14 | September & October 2026, Never Too Late
Pima Council on Aging
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