January 2026

I've Fallen and I Can't Get Up!

By Suzi Hoge
Posted: 03/28/2025

Villager Judy Packard, who is an Occupational Therapist, states, “We need to take charge of our mobility.

At one of the Village Connections programs at Washington Park, Judy presented information, helpful strategies, and suggestions about preventing falls.  She also asked Melissa Crown, a local Senior Fitness Specialist, to share some strategies and exercises to help prevent falls. 

Did you know that 1 of 4 seniors (65 or older) will have a fall during a 12-month period? 10% of these falls are in nursing homes, 30% in public places, and 60% of falls occur in the home. 

Some important suggestions for preventing falls:

- Vision – have your eyes checked regularly and increase lighting in your home. Consider motion sensor night lights around the house. 

-  Medication – have a routine to take needed medications regularly; be aware of some medication side effects which can affect your balance, even medications that are over the counter. 

- Accommodations for safety – install safety items in your home to help prevent falls such as: toilet armrests, grab bars in the shower area, a shower seat, non-slip mats for in and out of the shower

- Stairs – make sure stair areas are well lighted; consider color contrasts so that steps and rails can be easily seen and non-slip strips on the stairs. 

- Hearing – get your hearing tested and wear hearing aids as needed

- Feet – keep your feet healthy – wear good, support shoes.  While inside your home consider comfy shoes that are enclosed with non-slip bottoms or slippers that fully cover and support your foot.

- Stand up slowly and take a moment to adjust after being seated for a while.

- Stay hydrated

-  Exercise - fear of falling can cause people to be less active, which increases the risk of falling. Ankle mobility, stretching with resistance bands, static & dynamic balance are important areas to focus attention.

All of us will fall at one time or another. When you do fall, don’t panic. Take a few minutes to calmly assess your body. Think about whether you need help or not. If you are injured, don’t try to get up. Call 911. If you have fallen but are not injured, crawl or roll over to some type of solid support/furniture. Take your time to slowly rise by using one knee, the support, and then rise to a standing position. It’s a good idea to practice the best strategy for you to get up from the floor.  

Also shared at the presentation were 3 helpful brochures you can find on the STEADI website: Stay Independent: Learn More About Fall Prevention, Check for Safety: A Home Fall Prevention Checklist for Older Adults, and What You Can Do To Prevent Falls.  You can access the STEADI website for more information.