Falls happen even if your balance isn’t compromised. If Parkinson’s has caused your balance to become an issue, a fall can be catastrophic. According to the U.S. Centers for Disease Control and Prevention: 1 in 4 Americans aged 65+ fall each year; every 11 seconds, an older adult is treated in the emergency room for a fall; and every 19 minutes, an older adult dies from a fall.

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What happens if you are alone and fall? Watch my video to learn what you need to do to get up after a fall.

1. When you fall, the first thing you do is wait. Even If someone is nearby and wants to help you, ask them to please give you a minute. First thing you do is assess whether you are injured. If you are not injured…
2. Plan ahead: Look around for an object you can climb up on. Falling can be exhausting and scary, so using an object to help you get up is necessary.
3. If you are on your back, think about which side is your weak or “PD affected” side. You are going to roll towards your weak side.
4. Using your strong leg, bend your knee and bring it across and over your hips towards the weak side.
5. At the same time, reach with the strong arm in the same direction as if to shake someone’s hand.
6. With momentum, “log roll” towards your weak side and put your hands down and try to get to your knees.
7. Crawl to a chair or a stationary, sturdy object, and put both hands or elbows on it. Rest if you need to. The next step takes some effort.
8. Begin to lift and bring the strong leg in front, forming a half kneeling stance. This may look like inching it forward in many little steps. Again, rest if needed.
9. Push yourself up and get the other leg under you, maneuver around, and sit in the chair and stay there for several minutes.

Another way is to crawl over to a chair, sit with your back to the chair, grab a book or shorter object and place it behind you. Using your strong leg with your arms on the chair seat, lift and sit on it as a shorter little step. Rest a minute, then lift yourself into the chair.

Practice, practice, practice! Even athletes practice falling and getting up, it prevents them from getting injured. If you practice this, it will become automatic in the case of a fall. Your brain and nervous system will go into recovery action instead of panic mode which will further deplete your energy.

Stay tuned next week on how to safely help someone who has fallen without hurting yourself.

Ready to fight back Parkinson’s?