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Falling is scary, particularly as we age. You are fine for a little while, then suddenly you're on the floor wondering how you ended up there. However, knowing what to do when you fall can make a big difference in how quickly you recover from it and whether you avoid permanent damage.
Panicking will harm you more than help. Breathe slowly a few times and attempt to stay as composed as possible. Rushing out of bed can exacerbate your injury, so first check on yourself.
Do you have sharp pain?
Are you able to move your arms and legs in a normal fashion?
Do you feel dizzy or light-headed?
If you are in a lot of pain or something doesn't seem right, it's best to stay put and call for help.
Even if nothing appears to be broken, check for signs of injury:
Bruising or swelling that appears suddenly
Cuts or bleeding
Pain or stiffness when attempting to move a limb
Weakness or dizziness
If you have struck your head, you must be extra cautious. Even in the absence of symptoms, there is risk of delayed concussion or internal bleeding within the brain. If you are taking blood thinners, any fall that involves your head should be checked by a physician immediately.
If you believe that you are sturdy enough to rise, do not try to stand up hurriedly. Do the following so that you do not worsen it:
Roll onto your side and remain there for a moment. This will allow your body to adjust.
Crawl onto your hands and knees and crawl to a stable object, like a chair.
Use the chair for support by placing your hands on it and slowly bringing one knee up, then the other.
Push yourself up into a seated position carefully and rest for a few minutes before standing.
If you ever feel dizzy, weak, or in pain, stop and call for help instead.
If you can't get up or if you are sick, call for help immediately. This is how:
Use a personal alarm if you have one. Most older adults wear fall-alert devices just for situations like this.
Call a person from your phone if it is available.
Bang on the ground or yell if you have someone close but out of reach.
Slide or crawl to a phone or a door to try to get someone's attention if you can.
If you are alone, consider having a regular check-in with a friend, neighbor, or family member. That way, if something does occur and they don't hear from you, they'll check in on you.
Even if you feel okay following a fall, rest for the remainder of the day. At times, harm does not initially show up. Be on the lookout for:
More pain or swelling
Confusion or dizziness
Vomiting or nausea (especially if you've hit your head)
Trouble moving or walking
If any of these develop, see a doctor immediately.
Falling once makes it more likely to fall again, so it's worth making a few changes to lower the risk of it occurring again.
Make your home safe – Clear loose rugs, fix electrical cords, and brighten lighting.
Use mobility aids if necessary – A cane, walker, or grab bars in the bathroom can offer additional support.
Stay active – Strength and balance exercises (such as tai chi or gentle yoga) can prevent future falls.
Get your medications and vision checked – Certain medicines or poor eyesight can heighten the likelihood of falling.
A tumble shakes one's confidence, but being capable of dealing with it makes all the difference. Keep calm, check yourself for any damage, and seek help if needed. And above all, take steps so that it does not happen again.
If you've recently fallen, don't dismiss it even if you're okay. It may be a sign that something in your environment, health, or way of life needs to be changed. Be cautious and look after yourself.
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