Do You Have Difficulty Getting Up Off The Floor?
Getting up from the floor is a common problem that people experience as they age, especially if they have knee arthritis. Watch the video to learn how to get up off the floor more easily.
Can't Get Up From The Floor?
That creates quite a problem in everyday life. We've all seen those commercials for fall alert systems with the elderly lady on the floor saying "I've fallen and I can't get up", but it's no fun when you find yourself in that position.
However, there are many other times when you might want to get down on the floor on purpose such as:
- Playing with children or grandchildren
- Picking up things that have fallen under furniture or that you've store under the bed.
Whether you find yourself on the floor by accident after a fall or whether if you need to stand up after sitting on the floor to play with grandchildren, knowing how to get up safely and comfortably can give you more confidence to do the things you enjoy without having to worry whether or not you'll be able to get back up.
Why You May Have Difficulty Getting Up From The Floor
If you've had a recent injury to your back or knees, you might find it suddenly difficult to get up off the floor, but for most people it's a gradual process that happens over the course of years.
As you age, you may become less active, and your muscles become deconditioned. Additionally, when your children grow up, you spend less time playing on the floor, so you have few opportunities to practice getting back up.
When the problem first starts, you might notice that it's not as easy to get up off the floor as it used to be, but often people don't think much of it until the problem gets more severe. Often the things that drive people to seek help are:
- They have grandchildren and what once was an occasional up and down from the floor becomes more frequent.
- They start to have back or knee pain when getting up from the floor.
- They can't get up from the floor without pulling on furniture.
- They have a fall and find that they can't get up from the floor at all and have to call for help.
How To Get Up Off The Floor More Easily
Prevention is always the best medicine. Staying active is one great way to prevent deconditioning.
Walking is a great exercise for your heart, lungs, blood sugar, and many other things. However, walking alone isn't enough to keep your leg muscles strong.
To keep your legs strong you should also be doing strengthening exercises such as squats and lunges in addition to walking.
Building muscle takes time, so don't wait until you start to have a problem in order to begin a strengthening program.
However, if you're already having problems and need a solution that's going to work faster, then simply making some changes to your technique when getting up off the floor can make the task easier.
Tips to get up from the floor easily
- Start by rolling over to an all 4's position on hands and knees.
- Step up with one leg in front so you're in a lunge position.
- Put your hands down on the floor to give you balance.
- Put your head down toward the floor. This may sound counter-intuitive, but when your head goes down, your hips go up.
- Once you've gotten your hips up, step forward with your back leg to get that foot on the floor as well. You will now be in a position where both hands and both feet are on the floor like a "downward dog" pose in yoga.
- Return to standing by pushing your hips underneath your trunk until you come to an upright standing position.
Other things to keep in mind
Make sure to keep your knee positioned over your toe. If you allow your knee to drift too far inward when getting up using the technique above, it your hip and knee won't be aligned properly and this can create knee, hip, or back pain when standing up from the floor.
Need Some Help?
Whether you're trying to prevent problems in the future, or whether you're already having difficulty getting up due to pain or weakness, we'd love to help!
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