How to get up from a fall - ultimate 7-step guide
If you do have a fall and you find yourself needing to get up by yourself, remember S, K, C, S, H, T and S.
That stands for Side, Knees, Crawl, Slide, Hands, Turn and Sit. (A great way to remember these points is by memorising the phrase Sally Kept Craving Some Hot Tofu Snacks.)
It’s important to remember that if you do have a fall, the above points must be performed first – particularly assessing for injury. Then, if you feel like it’s safe to get up, perform the below points slowly and carefully.
Roll onto your side and slowly get into a side-sitting position.
Next, manoeuvre yourself to your hands and knees.
Crawl to a sturdy piece of furniture. Something that can take your weight like a couch or bed is best.
Change from a crawling position to a kneeling position to a kneeling position. Then, slide your strongest foot so that it sits flat on the floor. Keep your other knee on the ground for now.
Put both of your hands on the sturdy piece of furniture that you’ve chosen.
Using the leverage from the piece of furniture, raise and turn your body. Focus your muscular strength through your hands and the foot that’s flat on the floor. Then, slowly turn so that your bottom is touching the chair or bed.
Stay seated in the chair, rest, and once again scan your body for injuries.
Getting up from a fall is a marathon, not a race. If you’re in a position where you need to get up from a fall, remember that it is a timely process, and any progress is good progress.
After a fall, it’s important to look after yourself and speak to your doctor – even if you feel fine.
According to Western Australia’s Department of Health, a few days after a fall you may find yourself experiencing some mild symptoms like headaches, tiredness, nausea and difficulty sleeping. But the Department also recommends that you keep an eye out for more serious symptoms.
Here’s when they recommend you seek urgent medical attention:
- If you have a headache that won’t go away with simple pain medication
- If you notice problems focussing or you’re seeing double
- If you experience drowsiness to the extent that you’re fainting
- If you’re dizzy or finding it difficult to move around
- If you’re experiencing nausea and vomiting for more than 2-3 hours
- If you have trouble speaking or understanding
- If you experience blackouts or seizures
- If you begin bleeding
The department also recommends that you speak to your GP if you are worried about being able to drive or work.
If you’ve had a fall it’s always best to seek medical assistance. And overall, listen to your body and rest.
If you’re worried about the process of standing from a fall, it’s worth looking into fall-detection technologies that automatically escalate alerts to emergency contacts.
HomeGuardian is designed to alert up to 3 loved ones in the event of a fall, so that you can get the post-fall care that you deserve.
*This article should not be used or supplemented for actual medical advice at any time.