Disclaimer: This information is general in nature and is intended for educational purposes only. It does not constitute medical or professional health advice. For guidance tailored to your individual circumstances, please speak with a registered occupational therapist, physiotherapist, or other qualified health practitioner.
Falls can happen to anyone, anywhere, at any time. One moment you’re reaching for something on a high shelf or stepping off a kerb – the next, the world shifts beneath you. For many Australians, especially those aged 65 and over, the consequences of a fall can be life-altering. Yet whilst considerable attention is given to preventing falls, remarkably little is shared about what to do after you have already fallen.
Knowing effective fall‑recovery techniques can mean the difference between a manageable situation and a serious medical emergency. This guide brings together general, educational information about how to respond in the moments after a fall, how to safely return to standing, how to support the body afterwards, and how to address the psychological impact that so often follows. Whether you are an older adult, a carer, or simply someone who wants to be prepared, this knowledge is genuinely worth having – before you ever need it.
Why Are Falls Such a Significant Health Concern in Australia?
Falls are far more common than many people realise. According to the Australian Institute of Health and Welfare (AIHW, 2025), in 2022–23 there were 238,055 hospitalisations due to falls, accounting for 43.4% of all injury-related hospital admissions nationally. Approximately 1 in 4 people aged over 65 experience at least one fall per year, and that figure rises sharply for residents of aged care facilities, where 1 in 2 residents fall within a six-month period (Aged Care Quality and Safety Commission, 2024).
Falls are also the leading cause of unintentional injury-related death in older Australians, with fall-related deaths having increased by 13.2% over a decade between 2012–13 and 2021–22 (AIHW, 2022). The financial toll is equally sobering – fall-related injuries cost an estimated $4.3 billion annually (PHAA, 2023), with over 1.2 million hospital bed days attributed to falls in Australians aged 65 and over.
These figures make clear why understanding fall‑recovery techniques – not just fall prevention – is genuinely important for people across all ages and circumstances, from inner-city Brisbane to regional Gympie, Melbourne, and beyond.
What Happens in the Critical First Minutes After a Fall?
How a person responds in the immediate aftermath of a fall can significantly influence their outcome. Research from the Tokyo Metropolitan Institute of Gerontology suggests that acting correctly within the first 60 seconds can cut complications by more than 40%.
Please note: The following outlines general principles for educational awareness. A qualified health professional can provide guidance on the most appropriate approach for your individual circumstances.
Step 1: Breathe Before You Move
The very first action after a fall should be focused breathing – not standing up. Pausing to breathe helps calm the nervous system and may support the body in regaining control before any movement is attempted. Resist the impulse to get up immediately.
Step 2: The Stillness Check
Once breathing is steadied, resist the urge to immediately get up. Instead, remain still and carefully assess three things:
- Breathing: Is it steady, or does it feel sharp and laboured?
- Pain: Is there stabbing, burning, or radiating pain anywhere?
- Awareness: Are you clear about where you are and what happened?
Research referenced by the American Geriatric Society (2023) found that individuals who remained still for approximately 90 seconds after a fall reduced secondary injuries by around 30%. This pause is particularly critical for preventing the worsening of hidden injuries, especially to the spine or hip.
Step 3: Gently Assess the Body
Once breathing is steady and awareness is clear, gently check different parts of the body for pain or limited movement before attempting to rise. Moving too quickly can worsen hidden injuries, so taking time to assess how the body feels is an important part of a safe response.
What Are the Safest Fall‑Recovery Techniques for Getting Up From the Floor?
Before attempting to stand, it is important to know when not to get up. Seek help immediately if you experience significant pain, confusion, dizziness, suspected head or neck injury, inability to move a limb, signs of stroke, chest pain, or if you are taking blood-thinning medications (such as warfarin) and have struck your head.
If it is safe to attempt rising, the following general approach is commonly used in physical therapy and occupational therapy settings. A qualified health professional can guide you through the most appropriate method for your individual needs.
This information is general in nature. For individual advice, please speak with a registered occupational therapist or other health practitioner.
The Roll and Rise Method
This is the most commonly recommended fall‑recovery technique for general use. Key principles include:
- Roll gently onto the side with the least pain to reduce pressure on the back and joints
- Pause briefly to allow blood pressure to stabilise before progressing
- Move gradually from lying to a hands-and-knees position, which is mechanically stable
- Crawl toward sturdy, nearby support such as a chair, bed, or table
- Use the support to assist in bringing one foot forward and carefully rising to standing
- Sit down as soon as possible after reaching a standing position
A qualified occupational therapist or physiotherapist can demonstrate and practise this technique with you in a safe, supported setting.
Alternative Fall‑Recovery Techniques for Different Physical Needs
Different physical abilities call for different approaches. The table below outlines established alternatives for various situations:
| Technique | Most Suited For | Overview |
|---|---|---|
| Scooting Method | Weak abdominals or limited core strength | Scoot on buttocks along the floor toward sturdy furniture |
| Back Press Floor Stand | Those with painful or limited knee function | Use one leg and one hand on the floor to assist rising |
| Plank Method | Those with minimal leg weakness | Roll to stomach and gradually work toward standing |
| One Leg Method | Significant weakness in one limb | Use the stronger leg to assist the push to standing |
| Staircase Scoot | Very limited overall mobility | Scoot toward stairs and use steps progressively to rise |
| Cushion Method | Difficulty transitioning from floor to furniture | Use a cushion beneath the buttocks to assist in rising to seated |
What Should You Do After Successfully Getting Up From a Fall?
Rising from the floor is not the end of a fall‑recovery process. The minutes immediately following are equally important for preventing a second fall.
Pause After Rising
After rising, sit and remain still before walking or moving. Focus on breathing and gently assess how you feel. Blood pressure can drop suddenly after a fall – a condition known as orthostatic hypotension – causing dizziness, nausea, and weakness that can lead to another fall before the first one has even been addressed.
Post-Rise Circulation Support
- Sip water: Stress hormones released during a fall can temporarily draw fluid into the muscles, contributing to mild dehydration.
- Add warmth: A blanket or extra layer helps reopen constricted blood vessels and supports circulation.
- Move slowly: Avoid rushing any movements in the first several minutes after rising to standing.
Gentle Restoration Movements
Gentle movements can help to stabilise the body after a fall. These may include supported leg strengthening exercises, seated reaching movements to support spinal stability and body awareness, and seated ankle movements to improve circulation and proprioception. A qualified occupational therapist or physiotherapist can recommend and demonstrate the most appropriate movements for your individual situation.
Always Seek Medical Review After a Fall
Even when a fall appears minor, consulting a healthcare provider is strongly recommended. Older adults are particularly susceptible to delayed symptoms including concussions and stress fractures. Those on blood-thinning medications require prompt evaluation after any head injury. It is also helpful to document the fall – noting the time, circumstances, any visible injuries, and unusual symptoms – and share this information with your healthcare team at the earliest opportunity.
How Does Fear of Falling Affect Recovery, and What Can Help?
The psychological impact of a fall is often as significant as the physical injury. Approximately 19% of older adults report avoiding certain activities due to fear of falling. This avoidance creates a well-documented vicious cycle: reduced activity leads to muscle weakening, which impairs balance, which increases actual fall risk, which generates further fear.
Fear of falling is strongly and consistently associated with reduced quality of life, social withdrawal, depression, and anxiety – with some individuals showing heightened fear levels even weeks after a fall, independent of whether they experienced injury.
Evidence-based approaches to addressing fear of falling include:
Cognitive Behavioural Therapy (CBT): Effective for reframing catastrophic thinking patterns and rebuilding activity confidence, with benefits demonstrated to last up to 12 months post-intervention. Components include cognitive restructuring, personal goal setting, and graded activity engagement.
Graded Balance and Strength Training: Tai Chi, yoga, and targeted balance training programmes have demonstrated small to moderate reductions in fear of falling alongside measurable physical improvements. Notably, Tai Chi has been shown to reduce falls by 37% (Royal Australian College of General Practitioners, 2012).
Environmental Modifications: Making the home environment safer – installing grab bars, improving lighting, removing trip hazards – helps individuals feel more confident navigating their own space following a fall.
Caregiver and Family Education: Helping loved ones understand how to support recovery without inadvertently restricting activity is an important part of restoring confidence and promoting independence.
How Can Occupational Therapy Support Fall Recovery and Prevention?
Occupational therapists play a meaningful role in both fall recovery and fall prevention. OT-led home assessments have been shown to achieve a 46% reduction in falls compared with minimal or no reduction from non-professional inspections (Pighills et al.; Cumming et al., 1999, Journal of American Geriatrics Society). Unlike general inspections that identify only obvious hazards, occupational therapists observe how individuals actually perform their daily activities, identifying subtle but important mismatches between a person’s current abilities and their home environment.
A thorough OT assessment typically examines:
- Entryways, stairs, and outdoor surfaces for slip and trip hazards
- Bathroom safety, including grab bar placement, toilet height, and slip-resistant flooring
- Bedroom safety, nighttime lighting, bed height, and clear navigation pathways
- Kitchen organisation, appliance accessibility, and counter heights
- Footwear, mobility aids, and assistive equipment
- Cognitive and sensory factors that influence fall risk
- Fear of falling and its impact on participation in daily life
Beyond assessment, occupational therapists can support individuals to become familiar with fall‑recovery techniques in a safe, supported environment – before those techniques are ever needed. This proactive approach, much like a fire drill, equips people with skills they can draw upon if a fall occurs.
At Astrad Allied Health, mobile occupational therapy services are delivered directly to clients in their homes and communities. Astrad provides services across Brisbane, North Lakes, the Gold Coast, Sunshine Coast (including Peregian Springs, Noosa, Buderim, and Gympie), Sydney, and Melbourne, as well as via Telehealth for clients across Queensland, Victoria, New South Wales, and Tasmania. Serving NDIS participants, aged care recipients, and private clients, Astrad’s services are aimed at supporting independence and quality of life.
This information is general in nature. For individual advice, please speak with a registered occupational therapist or other health practitioner.
Knowing Fall‑Recovery Techniques Is Something Worth Doing Before You Need Them
Learning fall‑recovery techniques before a fall occurs is one of the most practical and proactive steps any individual or carer can take. Recovery from a fall encompasses far more than the physical act of rising from the floor – it includes the critical first-minute response, safe and considered return to standing, post-rise circulation support, and the often-overlooked psychological journey of rebuilding confidence and trust in one’s own body.
With the right knowledge, accessible professional support, and a considered approach to home safety, maintaining independence after a fall – or meaningfully reducing the risk of future falls – is an achievable goal for most Australians.
What are fall‑recovery techniques, and why are they important?
Fall‑recovery techniques are general, structured approaches that guide a person through safely responding to a fall and returning to a standing position without causing further injury. They are important because the way a person responds in the immediate moments after a fall — including focusing on breathing, staying still, and gradually moving — can significantly reduce the risk of secondary injuries and complications. For guidance tailored to individual needs, it’s advisable to consult a qualified health professional.
What is the first thing you should do after falling on the floor?
The first action should be to focus on breathing to help calm the nervous system, rather than attempting to get up immediately. After taking several deep breaths, one should remain still and assess any pain or discomfort before proceeding.
When should someone not attempt to get up after a fall and call for help instead?
If you experience significant pain (especially in the hip, back, neck, or head), confusion, dizziness, inability to move a limb, signs of stroke (such as facial drooping or slurred speech), or chest pain — or if you have struck your head and are on blood-thinning medications — you should not attempt to rise independently and instead call for help or activate an emergency response.
How can an occupational therapist help after a fall or to prevent future falls?
Occupational therapists assess both the individual’s physical and cognitive abilities as well as their home environment to identify fall risks. They can recommend home modifications, introduce assistive equipment, and help individuals practice fall‑recovery techniques in a safe and supported environment, all of which contribute to restoring confidence and preventing future falls.
Can fall‑recovery techniques be adapted for people with limited mobility or strength?
Yes. There are multiple fall‑recovery technique variations designed for different levels of physical ability, including methods for those with painful knees, reduced upper body strength, or limited leg strength. A qualified occupational therapist or physiotherapist can assess an individual’s unique needs and recommend the most appropriate method.
