It can happen to anyone. One minute you’re moving about your day, and the next you find yourself on the floor—shocked, maybe scared, and unsure what to do next.
The Falls Prevention Clinic at Providence Healthcare offers a holistic, client-centred approach to help people regain strength, confidence, and independence. We asked Irene Nicolakis, a physiotherapist at the Clinic, for advice on what to do if you have a fall and can’t seem to get up. Here are a few tips:
1. Stay calm and check yourself
Take a deep breath. Try not to move right away. Give yourself a moment to collect your thoughts and assess how you feel—if you’re in pain or if you’ve hit your head. Wiggle your fingers and toes to keep circulation going.
2. If you think you can get up, move slowly
Roll onto your side first and rest a few seconds. If you can, get onto your hands and knees and crawl toward something sturdy—a chair, sofa, or bed. Place your hands on the seat or edge, bring one foot forward so it’s flat on the floor, and slowly push yourself up using your arms and legs. Once you’re seated, pause. Sit for a minute or two before standing to make sure you’re steady.
3. If you cannot get up, call for help and stay safe
If you can’t get up, don’t struggle. Try to move into a comfortable position. If you can reach your phone or medical alert device, call for help. If not, bang on the floor or wall, or call out loudly to get someone’s attention. Keep wiggling your fingers and feet to maintain circulation while you wait.
4. After the fall, seek medical attention and reflect
Even if you feel fine, see a healthcare professional, especially if you hit your head or feel new pain or weakness. Tell someone you fell—don’t keep it to yourself. Write down what happened and think about what caused it: was it poor lighting and loose rugs, were you rushing or feeling unsteady? At your next appointment, talk with your care team about ways to prevent falls and ideas for how to get up.
Falling can be scary, but knowing what to do can help you stay safe and recover more quickly. The most important things are to stay calm, move carefully, and get help if you need it. And if you are worried about your balance? The experts at Providence Healthcare's Falls Prevention Clinic are there to help.
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