Here’s what to do immediately after you fall

The risk of falling increases as you age. Here’s what your next steps are — and who to call — if you’ve fallen. Plus, ways to prevent falls.

Have you had an older family member fall recently? Maybe they called you after it happened. It was scary for both of you. And you might be surprised to learn how often — and potentially dangerous — falls can be to older adults.

They’re the leading cause of injury — and death from injury — among adults ages 65 and older, according to the Centers for Disease Control and Prevention (CDC). In fact, every second of every day, someone in this age group falls in the United States. And each year, 3 million older adults are treated in emergency rooms because they’ve had a serious fall.

Yet despite this, less than half of all people ages 65 and older let their doctor know if they take a tumble.

“Many people don’t report a fall to their doctor because of embarrassment,” says Jennifer L. FitzPatrick, M.S.W. FitzPatrick is the founder of the health care education organization Jenerations Health Education in Baltimore. She’s also the author of Reimagining Customer Service in Healthcare and Cruising through Caregiving. “They may perceive it as a sign of weakness and feel afraid that they will be judged,” she says.

But it’s important to tell your doctor, says Fitzpatrick. For one, they can help you if you were injured. They can also help create a plan to keep you independent. And they can help you fall-proof your home. “This is a critical time for preventive steps,” says FitzPatrick.

Below, learn what to do if you fall — and why it’s so important to get in touch with your doctor, whether you hurt yourself or not.

Thinking about the Medicare plan that’s right for you? Call a licensed insurance agent at (800) 827-9990 to talk about plans, or browse your options online today.

What to do if you fall

If you take a tumble, it can be scary, whether you’re at home or in unfamiliar surroundings. If you fall, the National Institute on Aging recommends the following:

• Take some deep breaths. It will help you relax and get over the shock of falling.
• Figure out if you’re hurt. Don’t just try to get up, as it could make an injury worse.
• Crawl to a chair. If you think you can get up, roll over onto your side. Then get up on your hands and knees and crawl to a stable chair.
• Slowly get up onto the chair. Put your hands on the chair seat and get up from a kneeling position. If it hurts too much, stay where you are.
• Ask for help. If you think you’re hurt, or you can’t get up, ask someone for help or call 911. Don’t move. Wait for help to arrive.

That last point is particularly important. If you have a smartphone, it’s a good idea to keep it in your pocket, or nearby, in case of an unexpected fall. That way, you can call for help right away. Another option is an emergency response system, where you push a button on a necklace, bracelet or smartwatch to call for help. You’d just need to make sure you wear the device.

Even if you’re not hurt and can move around, FitzPatrick still recommends that you call someone who lives close by, whether it’s a neighbor, family member or friend. “It might make sense for someone to visit with you, even if there are no physical injuries, because you need a little emotional support,” she says.

You may also want to call your doctor. While you may not need to see them in person, they may want to do a quick telehealth visit with you to check in. You may also be able to do a same-day telehealth visit through your health insurance.

Thinking about adding telehealth benefits to your insurance plan? Call a licensed insurance agent at (800) 827-9990 to talk about plans, or browse your options online today.

How to prevent future falls

You’ll want to make home safety a priority. Safety hazards in the home can cause falls. If you do fall at home, talk to your doctor. “It may be time for your home to be evaluated for fall risks, so that safeguards can be put into place, like railings,” says FitzPatrick. Your doctor may recommend one or more of the following steps:

Step #1: Fall-proof your home. Some steps you can take include:

• Remove anything you can trip over from stairs or places where you walk frequently.
• Put grab bars next to and inside your shower/tub and next to the toilet.
• Use nonslip mats in your bathtub and shower.
• Improve home lighting.
• Install handrails and lights on all staircases.

Step #2: Stay physically active. Regular exercise may strengthen your muscles and keep you strong. Balance exercises are especially important. “There is evidence that tai chi is useful in fall prevention,” says FitzPatrick. A 2023 review found that tai chi improved balance and reduced the risk of falls in older adults.

Yoga may also help. A 2023 review published in the Annals of Internal Medicine found that older adults who did yoga walked faster and had more lower-body strength and endurance than “Taking in-person or online classes can help not only physically — it’s also psychologically empowering,” says FitzPatrick.

Step #3: Have your eyes and hearing tested. Even small changes in your sight or hearing can make you more likely to fall.

Step #4: Double-check your meds. The National Institute on Aging recommends that you make a list of all of your medications and share it with your doctor and pharmacist at each visit. This way, they can check for any medications you’re taking that may increase your risk of a fall. Some have side effects that can make you sleepy or dizzy, which may raise your risk.

Step #5: Limit alcohol. “It impacts our balance, particularly as we age,” says FitzPatrick.

Step #6: Stand up slowly. If you get up too fast, your blood pressure may drop, which can leave you feeling dizzy.

Step #7: Use an assistive device like a cane or walker, if your doctor suggests it. It can keep you steady on your feet if you have an injury or limitation that makes it hard to keep your balance.

Step #8: Be careful in wet or icy weather. “Prep for snow by using rock salt. And you may want to pay someone to do snow removal, so you don’t have to subject yourself to that fall risk,” says FitzPatrick. (Obviously, if you live in a climate that’s warm year-round, this won’t apply.)

Check to see how your health insurance can help with falls

If you’re 65 or older and have Medicare, you’ll want to check with plan to see what might be covered if you fall. For example, when you get a Medicare annual wellness visit, you can talk to your doctor about fall prevention tips and even fill them in on a recent tumble.

As mentioned above, you can also request an annual medication review with your doctor or pharmacist. They can check whether you need to be taking all your meds — and whether any of them may interact with one another. That could put you at risk of a future fall.

If you’re under age 65, you can also talk to your insurance company about fall-related coverage. For example, you could buy a supplemental accident insurance policy if you tend to get into a lot of accidents. (Supplemental accident insurance is a type of insurance that you’ll pay extra for, on top of your traditional health insurance, which will help you pay for a covered injury.)

You may also want to consider hospital indemnity insurance. This type of supplemental insurance provides covers you if you have to stay in the hospital due to a covered accident or injury. With this plan, payments depend on your policy selections and the length of your hospital stay.

Bottom line: Preparation is the key to preventing falls. And knowing what to do after you fall is equally important. By putting a plan in place, you’ll be better prepared if, or when, you do take a tumble.

Thinking about any of the supplemental plans mentioned above? Call a licensed insurance agent at (800) 827-9990 to talk about plans, or browse your options online today.