A fall can happen in a moment, whether you trip on a rug, lose your balance, or simply move too quickly. The shock can leave you feeling shaken, even embarrassed. But most importantly, it can leave you wondering: How do I get up safely without making things worse?

Knowing what to do before a fall happens gives you the confidence to act calmly and wisely if one ever does. In this article, you’ll learn how to check yourself for injury, how to get up the right way, and what to do if you can’t get up on your own.

Step 1: Don’t Rush, Take a Moment

Falling is scary, but your first job is to stay calm.

  • Pause and breathe. Give yourself a moment to recover from the surprise.
  • Stay still for a minute and take stock of how you feel.
  • Ask yourself: Am I hurt? Can I move my arms and legs? Do I feel dizzy or confused?


If you feel sharp pain, bleeding, or think something may be broken, do not try to get up alone. Call for help or use a medical alert system if you have one.

Step 2: If You Feel Okay, Try This Safe Way to Get Up

If you're not injured and feel strong enough, follow these slow, careful steps to stand up:

1. Roll to Your Side

  • Bend your knees and gently roll onto your side.
  • Rest here for a few moments to let your body adjust.


2. Get Onto Your Hands and Knees

  • Use your arms to push yourself up onto your hands and knees.
  • Crawl to a sturdy piece of furniture nearby, a chair or couch works best.


3. Use the Furniture to Support Yourself

  • Place both hands on the furniture.
  • Bring one foot forward, placing it flat on the floor.
  • Push up with your arms and legs to a standing position.


4. Take a Seat and Rest

  • Sit down as soon as you’re safely upright.
  • Rest and breathe for a few minutes before trying to walk.


Step 3: If You Can’t Get Up

Not everyone can get up after a fall, and that’s okay. Here’s what to do if you need help:

  • Call for help. If you have a cell phone or medical alert device, use it. Shout loudly if someone nearby may hear you.
  • Make yourself comfortable. Roll onto your side and use a folded coat, cushion, or your arm as a pillow.
  • Stay warm. If you can reach a blanket or nearby clothing, cover yourself.
  • Stay positive. Help is on the way. Try to remain calm and shift your weight every 20–30 minutes if possible to avoid stiffness.


Extra Tips to Prepare in Advance

Falls happen quickly, but planning ahead can make all the difference:

  • Practice the steps to get up with a physical therapist or in a class designed for older adults.
  • Keep a phone or alert system with you at all times.
  • Add sturdy furniture in key areas of your home that you can use for support.
  • Stay active to build strength and flexibility—this helps with getting up safely.


Don’t Be Embarrassed, Be Empowered

Falling doesn’t mean you’ve failed. It means you’re human. What matters is what you do next.

Taking the time to learn how to get up safely puts you in control. If you live alone or have balance concerns, don’t wait for a fall to happen before learning these skills.

Learn More

Want to practice safe movement and fall recovery with guidance? Join a free GetSetUp class on fall prevention and stay strong and confident at home.