2 Ways to Get Up From a Fall

I strongly encourage my clients to practice how to get up from a fall on a regular basis. Today, I am going to demonstrate how to get up after a fall. I will walk you through two techniques you can practice at home.
-Chapters-
0:00 Introduction
0:41 Getting Up from Lying on Your Side
1:53 Crawl to the Chair
5:46 Get Up From Prone Position
--------------------------------------------------------
SUBSCRIBE TO THIS CHANNEL
---------------------------------------------------------
bit.ly/2ygFcPA
Balance and Fall Prevention
I help many of my clients improve their balance and coach them on fall prevention strategies. However, falls can happen. You might have to get up at night to use the bathroom. It’s dark and you lose your orientation. Before you know it, you experience a fall and you are on the ground.
Hopefully, you have practiced and you know how to get up from a fall. Otherwise, panic could set in and things get worse than they should.
Let’s cover the first way to safely get up after a fall.
How to Get up From a Fall • First Technique
When you are on the ground after the fall, you will roll onto one of your sides.
If you've fallen on your side and that side feels painful, then you might want to, wisely, choose to roll onto the opposite side so that the stronger arm can help you.
You should elevate your torso by pushing up with the arm on the top side and use the bottom arm to hold, or support you, once you have lifted your torso.
Move Towards a Chair
At this point, drag your body across the floor on one arm. This requires some strength. As a result, I encourage you to build your strength with side planks from a lying position. You could practice this press action on the floor or on a firm bed.
The little press movement is what you're going to use to bring yourself to the closest and sturdiest chair that you see.
Move my legs around and gradually bring yourself over using a little step with the arm.
Bring the knees up as you move along the floor.
Use the strength of your legs to push yourself along the floor as you make your way to the chair.
When you get to the chair you could rest your head for a little bit to get your breath.
Get in close to the chair.
Use your arm to lift your torso up so that you can rest your arm on the chair. Take as many pauses as you need in between.
At the Chair • Option 1
From this position, you have two options.
In the first option, put most of the weight on your unaffected side, or the happier side, and lift yourself so that both arms and your upper body are resting on the chair.
Use your good (pain free) side as your power side for arm support.
Use the leg on the opposite side as your power leg.
I suggest you transfer some of the weight forward. Push up through your arm and push down through your foot.
As soon as you can clear the chair, pivot over into the chair.
In the video, I cleared it a lot more than you actually would need to.
As soon as you can get your butt over, scooch over.
At the Chair • Option 2
Consider option two if you make it to the chair and you know you're not going to have the strength in the supporting knee and this shoulder to execute the lift and pivot. In this instance:
Face the chair.
Bring one foot back and then the other foot back.
Press up with most of the weight on the stronger of the two arms.
Walk in the legs far enough that you can then pivot around.
How to Get up From a Fall • Second Technique
I frequently teach my clients this second technique on how to get up from a fall.
Clients that regularly exercise on the ground, find it much easier for them to do on a day-to-day basis.
If you choose this technique, one of the caveats is that you have the flexibility to do this. Here is how to test if you are flexible enough.
Lie on your back.
Lift your leg up.
If you are able to comfortably lift both legs close to 90 degrees, say between 75 and 90 degrees, then this technique is a real viable option for you to use.
Go flat on your hands or your knuckles - whichever is more comfortable for you.
If you have fallen and landed on your shoulder, roll onto your stomach.
From here, tighten up your tummy muscles and push back.
You need to get your butt up in the air behind you.
Push back through your forearms with your butt up.
At this point, widen the space between your knees and keep the feet the same width as your knees.
Push up onto your knuckles or onto flat hands - depending on your wrists and your hands.
Toes tucked in.
Press and walk your hands back towards your feet.
As soon as you can get your forearms onto your legs, take the weight off of your spine.
Walk yourself up.
If you found that this technique worked well for you, practice it every day. Come down into the short-stop position and then come down onto the ground.
From here, come straight down onto your tummy, keep your tummy muscles nice and tight as you do so.

[@margaretmartinpt]

I walk you through two techniques to get up from a fall. You can practice these at home.

[@suepumphrey1559]

Great!

[@hansanandi589]

0:14

[@richarda.valdes1197]

What I would like to see is a person 80 years old and overweight actually using your techniques😊. At your age I could get up and down with no problem . Now at 80 (😢) and overweight I’d like to learn how to get up easier..

[@joancarey4174]

Me too and I have arthritis as well.

[@pamelalalaable]

I’m nearly 80 and have replacement knee joints. With the best will in the world I cannot kneel!

[@btyboopers41bm]

Yeah I'm 82 and weigh 175. I fall on a regular basis. After watching another video I was able to use the sofa cushions to make like a stairway to crawl up. And they cushioned my knees so they were less painful. But I totally know what you mean, its way different when you're older and you have bad knees. I do practice getting up different when I have someone here to help. 😊

[@cathyholland8962]

There’s a KZbin Feldencraise video that is really good

[@cindymurphy7824]

Thank you! At only 66 and 30 lb. weight gain I have fallen and can’t get up. So disappointed, given up and soooo deeply distressed, like I’ve given up and scared…. Not like me at all😢

[@low8739]

Oh mercy this has just saved me! I fell out of bed and have been sitting on the floor struggling to get up. I tried your first method, and I got straight up! I have more strength in my legs than I think but not in my knees. Thank you! Thank you! Thank you! 🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏

[@bonnieeickhoff3603]

Excellent instructions, so calming too. I ended up on the floor several weeks ago, bone-on-bone hip and both knees. It took me about 15 minutes to get up to the bed. I did a lot of talking to myself to stay calm, to focus, to keep trying different positions. I ended up on my good hip side, scooting over to a stable stool to get some leverage. The curled toes in your instructions is exactly what I did, painful but so necessary to get the bottom and thighs up in the air. Thank you so very much!

[@lilaalabed2527]

Thank you for this video. I fell a couple of days ago and scared myself and my husband. It took quite a while to get up because I hurt myself with the fall. No broken bones, but sure got bumped up a bit. I will keep this video in mind if it should ever happen again. In the meantime, I am going to work on my muscle strength. Again, thank you.🙂

[@pattivonbormann4847]

I'm so grateful for this detailed lesson. will practice . I did have a spinal fusion and have week leg muscles

[@annasophia6311]

Thank you! The information you gave was very helpful.

[@margaretmartinpt]

You are so welcome!

[@user-ot4ko3fv1m]

Margaret, this video was very helpful. Thank you for the info.

[@doloresg1582]

Thanks for the help.😊😊

[@adelabrouchy]

I could stand up with the position of both arms on the chair an pushing down with them and the hands because both my knees were useless because of the pain I was feeling. Scary to see oneself again in that moment when you are alone and feel helpless. Thank you for the other options. Very useful.💖

[@QueenCosmos]

This was extremely helpful! I suffered injury and I've had to learn how to walk again, pick myself up from chairs and now I'm working on getting off the floor. This was very informative.

[@margaretmartinpt]

Glad you liked it.

[@normanriggs848]

Thank you!!

[@johnpeter4184]

At 77 200# I've had one bad fall but I have been working on deep squats for a year. I got up with a one legged squat. I'm all over the place on YT but do come back to Margaret Martin often. Thank you for your work. 😊

[@naguerea]

I need this thank

[@herbertnarangoda8463]

Thank you so much

[@kainwi]

I have been using the method where you bring up one knee and then push on it to get up by using one or two hands when there isn't a chair around. I like your way better. It is funny that when you're young you don't think how you're getting off the floor and now you have to.

[@Idkidkidk311]

Thank you so much it was very helpful!

[@margaretmartinpt]

Glad it helped!

[@bonnieturley]

Thank you

[@cathyolson5530]

Thank you,!

[@msesheta]

Thank you Margaret!

[@margaretmartinpt]

You are welcome.

[@multibucker]

Very helpful, thank you so much.

[@margaretmartinpt]

Glad it was helpful!

[@anthonybrown7095]

Excellent. Useful knoewledge. It happens frequently in the world so learn how to recover . By the way...I love your room. Style!

[@vaneta6937]

I call the last one the toddler way, it is how the little ones get up after a fall and how I too get up off the floor😊

[@mae9768]

Oh my gosh, exactly. I just made a comment to a comment above saying about the same thing, yes! But without going into kneeling if a person has had knee replacements.

[@einstein76]

THANK YOU so much for these 2 methods; I have fallen numerous times. I do have 2 knee replacements, and arthritis. I am usually lucky enough to find a pillow, but once I fell outside and crawled to a 4” step. But if I had known to use my toes from there I could have gotten up. I quit going outside because it was truly terrifying to not be able to get up. I will practice your method until I am proficient. Blessings to you!

[@LDiamondz]

I tried both of these, and they both were effective. The second one was the easiest, and I had been getting up like that for years, without knowing it was a 'thing.' When I fell hard on my back last year, I started to do it, and felt the most excrutiating back pain. So I decided to stay flat on my back on the floor until the ambulance came. Good thing I did, I had fractured my spine. I'm just starting to do these things again, now.

[@jimmcconnell7328]

Good video for getting up from a fall. I have weakness in my legs from spinal stenosis so getting up is no easy thing. I see a physiotherapist twice a week to stretch and strengthen my legs but still experiencing this weakness when climbing stairs or getting off the floor from a kneeling position. Do you have any suggestions that would help?

[@karenwalls3389]

This is wonderful, can I suggest showing these techniques with using a larger framed person into this video and you showing how a larger person can manipulate getting up.

[@natpoat935]

Thank you so much for these techniques. Unfortunately, I can't stand on my knees, is there a different way that I can get up? Thanking in advance.

[@LauraMonteros]

Thanks for the prone option. One of my feet seems to drag, so I sometimes trip going up stairs and land on my front. I think I can modify this a bit to take into account I'm not on a flat surface.

[@TheLakingc]

Thank you. These are very helpful ideas. I think i have forgotten how to get up! I have gotten heavy since it hurts so much to walk. It would take multiple surgeries to make it work again, and the surgeries so far actually made me have new worse problems. New surgeons, i realize have not a clue and just want practice, and the fee, of course. So, i decided to make the best of what i have. Falling or climbing up into the truck bed, or loft is nearly impossible because it means getting on my knees. The pain of kneeling is unbearable, but so is never getting up! Knee pain will get better, a stroke or death, probably might not. 😄 But one time when i fell, i realized my instinctive ability, learned as a baby, to get up was gone. I had to get creative and rocked back and forth putting books under my butt cheeks until I could grab something and pull up. I also could butt walk to a chair or couch and do what you said. However, there are times with no chair or couch? This has been the most helpful video yet, especially that second option, thank you. I think that is how babies do it in a way, too. PTs only give exercises that make my joints swell up. I quit after trying 5. Not one had practical advice like this. ❤

[@annievan-dory2567]

This looks great for folks who can put that much pressure on either/both shoulders. What about someone like me, with a frozen OA shoulder and the other with awful torn rotator cuff? They do not reach and cannot support any weight, including body weight as you demonstrate. It's an awful situation... 😞 So many experts require similar weight/pressure on dysfunctional shoulders.

[@lesliefox9800]

what do you do in the middle of a field

[@nagarajakoodli9364]

what if knee bones are too sensitive. how to overcome that?

[@kirstisalo254]

I like you ,and good to now and see how you doing it, thanks for that 😊

[@drranigupta2643]

I had bilateral Tk R , and i am scared to put pressure on knees .I like your exercise and i an going to give it a try . Thank you

[@mae9768]

This is the kind of comment I was looking for also! because I have a knee replacement and really don't want to get on that knee. I do the second option , but without going on my knees, somehow pushing up with my feet. It is like how a toddler learning to walk gets up from the floor, rolling to side , pushing up on hands and feet, butt up. It is just not as cute when we do it as older people than when babies do it, but it works.

[@maureendowney3922]

I have titanium knees and just 100 degrees if bend so I cannot kneel. Have also had a quadruple laminectomy to my lower disks and very little feeling in my lower legs and feet, therefore I can't see how I can use any of your suggestions. Have you another solution?

[@paisleyjane9606]

My method is close to your second option, but I can't put much pressure on my knees (especially the one that's scheduled for replacement in two weeks). My mthod therefore looks a lot more like downward facing dog.

[@chrisgrezinger7430]

All people I know who can't get back up have knee problems and/or with their hands - tricky if all of this helpers aren't usable - So now - what do you recommend for those?

[@janeevans5132]

Great but what if you can't put any weight on your knees and a shoulder that needs to be replaced.? Also a hip replacement (twice on same leg within a year due to infection) if not the best so now only have one hip and one arm can't kneel on either knee, how to you get up then?

[@maureent5954]

Since many of us will not be barefoot and other than taking off shoes is there any alternative? I could not do this one because I could not lift on toes. Another problem is wearing shoes like Skechers with stiff thick soles. Cannot turn foot as shoe edge stuck on vinyl floor would not move and I could not lift high enough. Could only get 1 shoe off. I have good upper strength so-tried to use cabinet to pull myself up. Tried second time before letting muscles get back to normal and could not do it. Twisted as I fell back. Spiral fracture of lower femur. Alternatives to getting up on toes?

[@cathielanier9864]

9 30 central time. The problem I see is that a good part of the time you are on your knees. If you have had a complete knee replacement it is impossible to put any pressure on it. If your knee is bone on bone and needs surgery, it will hurt just as bad. Even a pillow will not help the pain.

[@cynthiacazares4807]

What if you have bad knees? When I have fallen I have to get help since I can't put any weight on my knees. I try to keep my phone in my pocket at all times in and out side the house. Lucky for me my grandson lives with me. So I am not a lone. Last time I fell I called him and he and his friend helped me up. I been going to the Y and using the leg machines. I am hoping one day to be able to get up with out help.

[@crystalthompson3424]

I also have bad knees am I lost cause. I pray and believe God will bless me very much.

[@marykaybuttery3513]

I am seeing a lot of videos on HOW to get up off the floor--thank you However very few show exercises needed to strengthen parts of ones body needed to get up more easily. I am a 72 yr old woman trying to assist my body as it ages. I prefer to live alone and stay independent. So assist me to assist my body as it ages

[@user-sl9gw8ww7k]

All the videos and instructions are given for conveniently falling near furniture or objects to assist in getting up from a fall. However, I usually fall in inconvenient places, nothing to grab onto as on the sidewalks, parking lots, parks. So how do you get up from these falls with no assistance around?

[@steveanderson5031]

carry a cane

[@crystalthompson3424]

I have had a stroke and have fallen but still cannot get I have tried every angle and not effective I had to call for help and I am still trying to work something out.

[@sophelet]

I slipped and fell on an uncarpeted floor and broke my wrist severely. I also bruised my upper leg and hip when I fell. I also have a lot of arthritis in my knees and not a lot of strength in my legs. I'm also a heavy person. I think it was adrenaline that made it possible for me to get up, using my cat's low perch. (there were no available chairs and they aren't terribly sturdy anyway). If the adrenaline hadn't helped, what should I have done?

[@MrsMTMomma]

Perhaps, after a talk with you Dr, you would benefit from the lag strengthening exercises shown by Will Harlow, PT, on You tube.

[@user-dw1ws3dm4b]

Both of my knees are artificial and it is quite painful to kneel. What would be an alternative method?

[@corinnefreestone704]

I have the same problem and am heavier than this lady. Have used cushions to get up but it is still very painful. I did work out that if I can wiggle and slide over to stairs with a rail it is a much easier wat for me.

[@debbeleigh1930]

❤

[@lindaowens933]

Ladyni am 80 with bad knees and both hip have been replaced and Abad shoulder and when I fall I can't get up no matter what I do I can't get up because my.knees are bad and get up on them believe I have tried 😊

[@debrariccio-dc2sj]

Neither one of these methods work for me. I have very bad knees. I recently fell and tried both ways. It took me over 2 hours to get up. I wasn't hurt by the fall, but I was by the getting up. Every muscle in my body was hurting from the strain not too mention what it did to my knees. I'm using a walker until I get my strength back and the pain subsides. Isn't there any way to get up without further hurting my knees?

[@Finnigann2580]

I had a stroke about four years ago and falling is my last fear. I cannot use my left side (lacking range of motion) but It's still got strength. suggestions?

[@irishdivajeffries6668]

If for any reason I would fall, I cannot get up! What should I do?

[@lindahuffman2556]

I can't get on either side because both of them are painful. Plus I have had both knees replaced. My right knee has been replaced 3 times so I can't get on my knees and my left knee has been replaced once. Also I have severe arthritis in almost every joint in my body. I also have a very painful back. I have no choice but to wait for the ambulance to come and pick me up. Oh, did I mention that I weigh over 300 lbs.?

[@2bowlaholics]

I can't rest on my knees and get my feet up underme, I have sprained my ankles too many times, partly why I keep falling. But being a brain cancer survivor that messed up my balance, even with a walker

[@TheGoodHeart1000]

This helps if you your knees wil allow your weight on them.

[@margaretmartinpt]

Thanks

[@dreamingrightnow1174]

Yes, the one issue I see with a lot of these type videos about recovering from a fall is the assumption that one can either put their weight on their knees sufficiently to kneel, or even the ability to bend the knee in at a 90 degree angle.

[@carolynmcpike3193]

I cannot put any weight on my knees! What do I do?

[@GravyMilkJelly]

I came here for this exact reason. I guess there's no way around it. Using all the adrenaline and going through the pain on your shins, knees, and arms.

[@user-jn5no6up4m]

5:00 pm first one works I've done it but second no way I'm 62 and overweight I couldn't pull off 2 at 35😂

[@Lori-lp6uc]

This is why I don't have hardwood floors. It's more comfortable and easier to get up from a carpeted floor. Less likely for feet to slip, and carpeting provides some padding to avoid injury

[@ellenbrechin3098]

When you have had both knees replaced, you can't be on your knees very long.

[@wendyinglis4183]

What if you fall in a street and nothing to help you up like chairs etc

[@KC73]

I did that last month. Ugh.

[@SisterPatGoad]

My knees can not take the pressure on them I weigh 245 still, I am 70. I am over weight and have huge butt. A few time had to call 911 for help !!!!

[@carolelethrud2859]

What if you can’t get on your knees? 5:49

[@MINOMBRES007]

😺👍🏻❤️❤️❤️❤️❤️❤️❤️👍🏻😺

[@prympammi]

I’m 73yrs old and I’ve had knee replacement surgery and it didn’t work to good. So I’ve had two more repair type surgeries since. I have had tons of physical therapy sessions nothing has helped. Im always falling and have horrible balance issues. Just fell out of bed two days ago and I still can not get myself up reason being I can’t use my knees! Im told my other knee is also bone on bone but NO WAY will I do that to myself again 😿😿 it’s horrible. And when they find out I hit my head it’s worse!! They put me in MRI and I’m claustrophobic and they want to put on that helmet thingy. So now I just say “no I didn’t hit my head” even with a goose egg on the back! So all that to ask how to get up when you can’t use your knees??

[@geminiecricket4798]

I think I would call 911

[@jeandavis860]

That's OK if you don't have 2 knee replacements like me

[@edithrandall9441]

It's great to do it your way. But how about people 0 knee replacements . I can't get up on my knees 7:36 7:45 pain is terrible . I've put pillows under them to try. Finally, I took my dogs heavy pillow bed. It still hurt, but I pulled myself up with a chair and the dogs bed under my knees. My husband can't get up he can't bend his knees . His knees are bone on bone . Plus, he's a large man. I just have to call the fire department.

[@Questor-ky2fv]

Sad to say, but your methods won't help me. I'm in my mid sixties, obese, with 2 very bad knees, a bad back, 2 bad shoulders, and the thumb/wrist joints on both hands are also shot. I fell without injury several months ago. Took at least 3 hours to get off the floor, and I still don't know how I finally managed it. A couple of weeks ago I fell again, also without injury. Spent around 2 hours unsuccessfully trying to get up. Nature started calling, so I called 911. Fortunately, I managed to hold things in until after my rescuers came and went. The cause of both falls is due to my other health issues. Yes, I have more than already listed. They leave me exhausted all of the time causing me to nod off anywhere, including at the counter or table in the kitchen. Several years ago I bought a wheeled office chair to scoot around my kitchen doing chores and food prep. Unfortunately, the office chair I got lacks flip up arms. Both falls were when I nodded off in the chair and tilted sideways. Both times I woke partway to the floor, so I was able to break my fall without breaking me. I now keep my rolling walker next to the office chair in the kitchen on one side, and a tray table on the other side when not scooting around in the kitchen. My walker seat isn't comfortable enough for prolonged sitting, so I can't use it for that. Also, most rolling walkers, including mine aren't built for riding, just for walking and sitting. As long as it's parked next to my office chair I can still use one of it's handles to keep from falling sideways if I nod off. It also makes a nice armrest too. I am thinking of getting a new wheeled office chair for the kitchen, but with flip up arms this time. Unfortunately, they aren't cheap, so it will be a while before that happens. Until then my rolling walker and tray table don't mind standing in to keep me from falling over when I nod off.

[@melindaapril3880]

Is she for real. I guess it’s fine for people who may be young like 30- 50 but not older. None of that would work for people with bad knees or knee surgery. If you fall it’s roll. You roll to the nearest chair, bed, stairs and hope to GOD you can get up

[@klynn987]

This doesn't help if your 70 and over 200 lbs. in a parking lot or on a sidewalk.