“I’ve Fallen and I Can’t Get Up”: What’s Your Plan?

September 15, 2026

We’ve all heard the phrase: “I’ve fallen, and I can’t get up.” 

It may sound like an old commercial, but the situation behind it is very real. 

For many people, the question isn’t necessarily if you’ll ever fall—it’s when. 

A slippery sidewalk. An uneven step. A trip over the dog. Losing your balance while working in the yard. A middle-of-the-night stumble. Falls can happen at any age, but as we get older, the consequences can become more significant. 

So here’s an important question: 

If you fell today, would you know how to get yourself back up? 

The Worst Time to Figure It Out Is After You Fall 

Imagine you’ve just fallen. 

You may be hurting. You’re startled. Your adrenaline is pumping. Maybe you’re embarrassed or afraid. You’re trying to determine whether you’re injured while also figuring out what to do next. 

That is not the ideal time to try to remember how you’re supposed to get off the floor. 

Getting up from the ground is a skill—and like most skills, it becomes easier and more automatic when you practice it. 

Rather than waiting for an emergency, practice getting down to the floor and safely returning to standing at least three times per week—and ideally daily. 

It doesn’t have to be complicated. The goal is simply to become comfortable with the movements you would need if a fall occurred. 

Practice in a safe environment, preferably near a sturdy piece of furniture or another stable surface you could use for support. If you aren’t confident that you can safely practice independently, have someone nearby or work with a physical therapist first. 

Your Fall Plan 

If you do fall, your first priority isn’t immediately getting back to your feet. 

Take a moment and assess yourself. 

Are you experiencing severe pain? Did you hit your head? Are you dizzy or confused? Do you suspect you may have broken something? If you believe you may be seriously injured, don’t force yourself to stand. Call for help. 

But if you determine that you are able to safely move, having practiced how to transition from the floor to standing can make a stressful situation much more manageable. 

There are several ways to get off the floor depending on your strength, mobility and surroundings. A common strategy is to roll onto your side, transition onto your hands and knees, move toward a sturdy piece of furniture, bring one foot forward and use your arms and legs together to help yourself rise. 

The exact technique matters less than finding a safe strategy that works for you—and practicing it before you need it. 

What If You Can’t Get Down to the Floor? 

Here’s another important question: 

Can you intentionally get down onto the floor and back up again right now? 

If your answer is: 

“I haven’t tried in years.” 

“I probably could, but I’m not sure.” 

“I can get down, but I can’t get back up.” 

Or simply, “No.” 

Then it’s time to work on it. 

Difficulty getting on and off the floor can be related to strength, balance, mobility, pain, confidence or a combination of several factors. Those are exactly the types of things physical therapy can help address. 

At New Life Physical Therapy, we can assess what is making the task difficult, teach you a strategy that works for your body and help improve the strength, mobility and balance you need to do it more confidently. 

And Maybe This Isn’t About You 

Maybe you’re reading this and thinking, “I can get off the floor just fine.” 

Great. 

Now think about your parents. Your spouse. Your grandparents. Your neighbor. Another loved one who lives independently. 

If they fell, could they get back up? 

Better yet—have you ever actually watched them try? 

Sometimes we don’t discover that someone has lost the ability to get on and off the floor until a fall happens. By then, we’re addressing the problem during an emergency instead of preparing for it ahead of time. 

Ask them. 

Practice with them. 

And if getting down or back up is difficult, don’t wait for a fall to make it a priority. 

Getting Off the Floor Is a Skill Worth Keeping 

We spend a lot of time talking about preventing falls—and we should. 

But we should also talk about being prepared for a fall if one happens. 

Getting yourself safely off the floor is an important part of maintaining independence. And just like balance, strength and mobility, it’s something we can practice. 

So sometime today, ask yourself: 

If I ended up on the floor right now, what’s my plan? 

If you don’t know—or you know you wouldn’t be able to get back up—reach out to your New Life Physical Therapist. 

We’ll help you develop a plan and practice it now, so you’re not trying to figure it out when you need it most.