Remember those “Help!!! I’ve fallen and can’t get up!” commercials? At the time it seemed almost comical, but it’s really a huge and serious problem. It may sound silly, but we talk to our patients all the time about the ability to be able to get up off the floor should you ever fall. What happens if you are alone, you fall and no one is around to help you?

Believe it or not, one in four Americans aged 65+ falls each year. Every 11 seconds, an older adult is treated in the emergency room for a fall; every 19 minutes, an older adult dies from a fall. Falls are the leading cause of fatal injury and the most common cause of nonfatal trauma-related hospital admissions among older adults.

As our joints get stiff and sore, we limit the tasks we ask out of our body. Over time, suddenly we stop doing things such as going up and down stairs, laying on our stomach and most importantly getting up and down off the floor. While this may not seem like a big deal, it actually is. The balance, flexibility and strength required to get oneself up and down off the floor speaks volumes in regards to an individual’s ability to safely navigate one’s home independently. Losing the ability to get up off the floor increases the risk of being severely injured in a fall or other household accident.

So how do we address this? First, know that a proper evaluation of your balance, strength and range of motion from one of our doctors is probably the best way to address the factors limiting you in your activities of daily life. This can be done in one office visit or remotely via telehealth. Aside from a formal visit, here are 3 tips for re-training your body to be able to navigate the floor.

1-> Practice half kneeling next to your couch/ottoman or coffee table. Pick an object that is the right height where you can use hand support, come down on one knee and safely get back up. Try this a few times a day.

2-> Consider purchasing an assistive device that can remain in the room you spend the most time in. This can act as a support for aiding in your ability to kneel or half kneel down on to the floor.

3-> Consider adding modified split squats into your routine. Stand between two chairs and practice going from standing to 1/2 kneel in a split squat stance (see below) This will aid in regaining the strength and flexibility required to get up and down off the floor.

We at Fitzgerald PT are always here to help! Please contact us now if you have any questions, would like to discuss this topic further or would like to schedule an appointment. 

Take care and be well!