How to Get Up After a Fall: A Safe Step-by-Step Guide

A fall can be a frightening moment, but knowing what to do next makes a real difference. This general guide explains how to get up after a fall safely, what to do if you cannot get up, and how to plan ahead so you are never caught out. It is not medical advice for your situation, so please see your GP or a physiotherapist for guidance specific to you.

First, don’t rush to get up

The instinct after a fall is to spring straight back onto your feet. Try to resist it. Getting up too quickly can make an injury worse and can leave you dizzy or faint. Take a slow breath and give yourself a moment to settle.

Before you move, run a quick check. Are you in pain anywhere? Can you move your arms and legs? Is your head clear? This short pause helps you decide whether it is safe to get up on your own, or whether you should stay put and call for help.

When you should not try to get up

Some falls need urgent attention rather than a self-rescue. Do not try to get up, and call 000 for an ambulance, if you notice any of the following:

• Severe pain in your hip, back, leg or elsewhere, especially if a limb looks twisted or out of shape or you cannot bear weight
• You hit your head, or you feel confused or drowsy, or you cannot remember the fall
• Chest pain, breathlessness, or a fast or irregular heartbeat
• Signs of a stroke, such as face drooping, arm weakness or slurred speech
• You cannot feel or move an arm or leg, or you have new numbness or tingling
• You feel too weak or too dizzy to move safely

If any of these apply, stay where you are, keep warm, and wait for help. Trying to stand on a broken hip or another serious injury can cause far more damage.

How to get up after a fall: a step-by-step technique

If you have checked yourself over, you are not in significant pain and you feel steady enough, here is a safe way to get back up. Move slowly and stop at any point if it hurts. It helps to have a sturdy, stable piece of furniture nearby, such as a solid chair, a low bed or a step.

1. Roll onto your side. Gently roll onto the side that feels strongest, turning your head, then your shoulders, then your hips.
2. Push up onto your forearm and hand. Prop yourself onto your elbow, then push through your hand to lift your upper body.
3. Get onto your hands and knees. Slowly move onto all fours. Pause here and take a breath.
4. Crawl to a sturdy support. On your hands and knees, move towards a solid chair, low table or bed that will not slide or tip.
5. Bring your stronger leg up. Place both hands flat on the seat, then bring your stronger leg forward so that foot is flat on the floor. Your other knee stays down for now.
6. Push up to standing. Pushing through your hands and your front foot, rise up and bring your other foot forward. Keep leaning on the support as you straighten.
7. Turn and sit down. Once you are steady, slowly turn and lower yourself onto the chair. Sit for a few minutes before you try to walk anywhere.

Take your time with each step. If you feel dizzy, unsteady or sore at any stage, stop, rest, or return to the floor and call for help instead.

After you are up: what to do next

Whether you have got yourself up or you are waiting for someone, a few sensible steps help:

• Rest and reassess. Sit quietly and notice any pain, bruising, swelling or stiffness that appears over the next few hours.
• Tell someone. Let a family member, carer or neighbour know you have fallen, even if you feel fine. A second set of eyes can spot things you might brush off.
• See your GP. Book a check-up, particularly if you feel shaky or sore, or if this is not the first time. Your doctor can look for a cause behind the fall, such as blood pressure changes, medication side effects or an infection.
• Watch for delayed symptoms. Some injuries, including head injuries and hairline fractures, can take hours to show. If you develop new pain, a headache, confusion or vomiting, seek medical help straight away.

What to do if you cannot get up

Sometimes getting up simply is not possible, whether from injury, weakness or being unable to reach support. If you are stuck on the floor, the priority is to stay calm, stay warm and get help.

• Call for help. Use your phone, a personal alarm or a nearby landline. If you cannot reach a phone, bang on the floor or wall, or call out loudly at intervals so a neighbour might hear.
• Keep warm. Lying on the floor cools your body quickly. Reach for anything nearby, such as a blanket, coat, towel or cushion, to cover yourself and pad your head.
• Shift your position. If you are not injured, gently move your arms and legs and change position from time to time to keep the blood flowing and ease pressure on your skin.
• Edge towards a phone. If it is safe, slowly crawl or shuffle towards a phone or alarm. Do not force any movement that brings on sharp pain.

A long time on the floor, sometimes called a long lie, can lead to problems such as dehydration, pressure sores and stiffness, so getting help promptly matters. This is exactly why planning ahead is so valuable.

How to plan ahead so a fall is never a crisis

You cannot always prevent a fall, but you can make sure help is close at hand if one happens. A little planning gives real peace of mind, for you and for the people who care about you.

Carry a way to call for help

Keep a mobile phone in your pocket or on a cord around your neck, not on a bench across the room. A personal alarm or medical alert pendant that connects you to a monitoring service or family member at the press of a button is one of the most reliable ways to summon help. Many can be worn in the shower, where falls often happen.

Set up a check-in routine

Arrange for a friend, family member or neighbour to phone or drop in at a set time each day, so that if you do not answer, they know to check on you. Give a trusted person a spare key, or fit a key safe by the door, so help can get in without breaking a window.

Build the strength and confidence to get up

The technique above is far easier if you have practised it and have the strength to carry it out. A seniors physiotherapist can teach you a method suited to your body and help you build the leg and arm strength that makes rising from the floor achievable. Practising under supervision means you learn it properly and safely, well before you ever need it.

Make your home easier to move around

Keep floors clear of clutter and cords, position sturdy furniture where you might need to lean, and make sure the paths you use most are well lit. Grab rails in the bathroom and beside the bed give you something solid to hold if you feel unsteady.

At Khy Physio, our physiotherapists come to you across Melbourne and the Geelong region. During an in-home visit we can assess your strength and balance, teach you a get-up technique that suits you, and suggest practical changes around your home. This kind of support is often available through NDIS physiotherapy, a Home Care Package or Support at Home, and we also work with veterans through DVA.

Frequently asked questions

What should I do first if I fall and I am alone?

Stay still for a moment and check whether you are hurt. If you have severe pain, hit your head, or feel faint, do not try to get up. Call 000 or press your personal alarm. If you feel unhurt and steady, follow a slow step-by-step technique to roll onto your side, get onto your hands and knees, and push up using a sturdy chair.

How long is too long to lie on the floor after a fall?

The sooner you get help, the better. A long time on the floor raises the risk of problems such as dehydration, stiffness and pressure sores, so aim to summon help as quickly as you can rather than waiting to see if you improve. A personal alarm or a phone kept on you makes this much easier if you cannot get up on your own.

Should I see a doctor if I feel fine after a fall?

It is a good idea to mention any fall to your GP, even a minor one. Some injuries appear hours later, and a fall can be a sign of an underlying issue such as low blood pressure, a medication effect or a balance problem. Your doctor can check you over and help work out why it happened.

Can a physiotherapist help me learn to get up after a fall?

Yes. A physiotherapist can teach you a get-up technique tailored to your strength and mobility, help you practise it safely, and build the leg and arm strength that makes rising from the floor possible. We can do all of this during an in-home visit, so you learn it in your own space. You can also read about our aged care physiotherapy for support in residential settings.

Ready to feel more confident on your feet?

You do not have to manage this on your own. Our friendly physiotherapists can come to your home, teach you how to get up safely, and help you feel steadier day to day. To book an in-home assessment anywhere across Melbourne or the Geelong region, make a referral or phone our team for a chat. We are here to help you stay safe and independent at home.

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