Knowing what to do if you do have a fall can help you feel more confident.

How to get up if you have a fall PDF

It is important to have an emergency plan:

  • know who to call for help—you could keep a list of the phone numbers of family or friends near the phone, or program them into the phone for one-touch dialling
  • have a phone within reach on a low table, in case it is hard to get up
  • protect yourself by considering whether you would want a device that raises an alarm in case of emergency
  • let trusted family and friends know how to get into your house if you can't let them in.

The following technique for getting up if you do fall is worth knowing:

 

Person lying on floor after suffering a fall
1. Roll onto your side

Person recovering after a fall
2. Crawl or drag yourself to a chair

Person crawling toward chair after recovering from a fall
3. Face the chair and get up on your knees

Person climbing onto a chair after suffering a fall
4. Bring one knee forward and put that foot on the floor, then use the chair to push up with your arms until you are upright enough to pivot your bottom around to sit

Person resting after recovering from a fall
5. Rest for a while before standing up

 

If you can't bend your knees very well, slide along on your bottom then lift your hips onto something higher, such as stairs. Then you can pull yourself upright again.

You might even like to practice these techniques so that if you ever need to get up from the floor, you will feel more confident.

You should see your doctor after a fall if:

  • you are taking anticoagulant medicines
  • you bump your head and feel drowsy or unwell afterwards
  • you have a pain that concerns you
  • you are worried about being unsteady, or falling again.

© NSW Health 2015, Staying Active and On Your Feet

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