I want to discuss a fear all adults (no matter the age) can experience - the fear of falling.
For so many of us, the idea of suddenly losing our balance and ending up on the floor comes with a lot of questions: How did I end up here? What if I can’t stand up? How can I get help?
Before the endless “what ifs” start shuffling through your mind, breathe. I’m here to help.
Hi, I'm Dr. Gretchen, a physical therapist and MS-certified specialist. I've dedicated my career to understanding Multiple Sclerosis and helping individuals overcome its symptoms. Through my work, I provide MS-specific exercises, easy-to-follow educational videos, and a supportive community to improve the quality of life for those with MS. Thousands of people have enhanced their everyday lives using these research-backed strategies, finding renewed hope and confidence in their ability to continue progressing and living life to the fullest.
Today, we're tackling what to do if you find yourself on the floor. Whether you ended up on the floor willingly, such as playing with kids or folding laundry, or you had a fall (controlled or uncontrolled) this post is for you. Let’s dive into some practical steps and tips on how to stand up from the floor safely.
The first thing you should do if you end up on the floor is to rest and reset, especially if you fall. When we fall, our bodies can go into shock, making it difficult to stand up immediately. It's essential to take a moment to calm down. If you feel anxious or nervous, try to relax against a wall or furniture. This will help your body come out of high alert mode and make it easier to get up when you’re ready.
1. Place your hands on your lower belly.
2. Inhale through your nose and let your belly extend out.
3. Exhale and let your belly come in.
Repeat this as many times as you need to help calm your nerves. The most important thing is you are slowly allowing your body to relax. If this takes 1-2 minutes - great - but if it takes 10-20 minutes that is completely normal as well. Calm, cool, and collected are the only feelings you should experience before attempting to stand.
Once you’re calm and ready, it’s now time to begin to stand up again. If you’ve never tried this technique before, it may come as a challenge to your body. This is completely normal. You’re working through positions your body is not typically in, so take time to practice and do not be discouraged if it doesn’t feel natural at first.
What I like about the lunging technique specifically is your body will use its larger muscle groups to help regain stability. Although this may not be the right technique for everyone, it’s a great place to start.
1. Roll to Your Side:
Roll towards your stronger side to get into a better position to stand up. If your right side is stronger, roll towards your right side until you land on your hands and knees.
2. Get into Tall Kneeling:
From your hands and knees position, move into a tall kneeling position where your knees are on the floor, and your hips are extended straight, looking forward.
3. Bring One Leg Forward:
Bring your stronger leg forward so that your foot is on the ground. This can be challenging, so use your hands to help guide your leg if needed.
4. Curl Your Toes Under:
Curl the toes of your back leg under so the bottoms of your toes are touching the ground.
5. Push Up to Stand:
Press up into a standing position. If you have furniture nearby, use it to help you. If someone is helping you, they can provide support at this stage.
6. Adjust Your Stance:
Once you’re standing, adjust your stance by moving your back leg forward or your front leg backward until you’re in a stable, standing position with your feet about hip distance apart.
The lunge technique might not work for everyone, especially if you have knee issues or weakness in these larger muscle groups. If any of these positions hurt or feel too challenging, do not be discouraged.
There are many other techniques you can use. It’s essential to find the one that works best for you.
If the lunge technique isn’t suitable, explore other methods and talk to professionals for guidance on safe alternatives that would be suitable to your unique set of needs.
Standing up from the floor is challenging, especially when caught off guard. No matter if you want to be on the ground playing with your kids or need to strengthen your body in case a fall happens, I want to help you prepare. It’s helpful to break down the movements into exercises you can practice regularly to build strength.
1. Rolling to Your Side:
Practice rolling from a seated position to a hands-and-knee position. This can be done on the floor, bed, or couch. Sit with your legs out straight and roll towards your stronger side until you’re on your hands and knees, then roll back to the seated position.
2. Marching:
Practice the marching exercise to strengthen your legs. You can do this standing, sitting in a chair, or on a bed. Lift one knee towards the ceiling, then place it back down. Repeat with the other leg. This mimics the movement of bringing one leg forward when standing up from the floor.
If you’re curious to see these exercises (and so many more) performed in an easy-to-understand format, this is exactly why I created my online wellness program - The Msing Link! Here, I help you take back control of your symptoms to feel like you’re in the driver’s seat of your life - not the other way around.
Standing up from the floor (whether it’s intentional or unintentional) is a process that requires patience. By practicing the steps to get back up and implementing strengthening exercises regularly - you can help build your strength.
If you find the lunge technique too difficult, this is okay too. Try other methods and keep working on improving your mobility. My YouTube channel - Dr. Gretchen Hawley - is a great resource to help find strengthening, coordination, and balance exercises that help you feel comfortable tackling all the challenges life with MS throws your way.
Remember, there are solutions to help the symptoms of MS you are currently working through. Most importantly, you are not alone and I am here to help.
Do everyday movements feel difficult to achieve? I'm here to help. Exercises for seniors require intentional strategies to regain control of everyday mobility. Read my 6 functional exercises that target balance and strength here!
Dr. Gretchen Hawley's The MSing Link offers a comprehensive guide to taking control of your MS symptoms and improving your mobility through MS-specific exercises and strategies.
6000+ copies sold in over 13 countries!
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As a physical therapist & Multiple Sclerosis Certified Specialist, I have spent the last 10 years teaching people with MS how to feel more confident & empowered through MS-specific exercises and strategies.
If you want support and encouragement, plus a healthy dose of tough love, come follow me on Instagram (@doctor.gretchen) or on YouTube @DoctorGretchenHawley. It's where I share daily tips, tricks, and information about new offers — plus, you’re bound to feel more empowered, hopeful, & motivated after watching each post and video!
Questions? Email me at Hello@DoctorGretchenHawley.com