Do you avoid getting on the floor because of fear you won’t be able to get back up? Does it take you a while to get back up? Don’t worry, you’re not alone! Especially if kneeling is painful, getting up from the floor can be difficult. There are strategies you can use to get up from the floor even if you cannot kneel. In this article you’ll learn 3 different strategies and how to increase strength in order to make them easier!
Getting up from the floor without kneeling- what you need to be successful
In order to get up from the floor without kneeling easily and safely, you do need to make sure your body is able to do so. Each of these factors below contributes to being able to get up from the floor easily:
- upper body strength in order to help push yourself up from the ground
- lower body strength as your legs are the primary driver to bring you into standing
- core strength to help assist both legs and arms
- knee bending mobility to put yourself in the best possible position to stand
- hand and wrist mobility to push yourself up from the ground
If you don’t have all of these yet, that is okay. There are modifications that can be made in order to help you get up which is why I am including 3 strategies, as each one requires something slightly different.
It is important to note this does require strength. You need to have at least a baseline level of full body strength to help yourself get up from the floor. There won’t always be an object to push up from.
Unfortunately, without strength exercises- your strength will decline with age. But- it can be mitigated with simple exercises. The stronger you are the easier this will be. You will no longer have to worry if you will be able to stand up or not. You will become more resilient and confident.
Strategies to get up from the floor without kneeling
When getting up from the floor, visual representation of how to carry out these strategies is the easiest way to see them in action. In this video below I show you 3 strategies on how you can get up from the floor without kneeling. Underneath the video you’ll find an explanation of each.
1. If you have an object to push up from like a couch or a chair, follow this sequence demonstrated in the video above:
- Go near a couch or chair or stable object you can use to push yourself up
- Bend the knee of the outside leg up as far as is comfortable
- Bend other leg underneath if possible
- Place both hands on the surface
- Press with arms and legs into standing
2. If you don’t have an object, have limited knee mobility but adequate upper body and core strength follow this sequence:
- Bend the knee of the outside leg up, as far as feels comfortable
- Use your arm to reach over
- Bring your other leg underneath you while pushing with your arms to rotate into a plank position
- Walk your arms or legs in, depending on mobility
3. If you don’t have an object but have limited upper body strength but have more leg strength, follow this sequence demonstrated in the video above:
- Bend both knees up as far as you can
- Reach arms over to one side
- Drop both knees over to one side
- Rotate your body onto your hands while you pivot on your feet
- Press through your feet and hands to stand up
⚠️Important Note ⚠️
These strategies might not feel easy at first. When getting up from the floor without kneeling, these strategies require practice. They likely include movements and positions your body may not have been in for some time. It’s like trying to remember a dance you learned years ago — the steps come back, but only after you practice them a few times.
Ensuring safety is key to prevent injury as you attempt to get up from the floor. Whether that is the presence of another person to help if needed, extra support or waiting until you feel confident to try.
What if kneeling hurts? Will I ever be able to do it again?
If you have knee osteoarthritis, have recently had a knee replacement or are dealing with knee pain that makes it difficult to kneel- that’s okay!
As a physical therapist, I have realized so many people simply avoid kneeling primarily due to pain or fear. Others avoid it because they were once told to, especially after a knee replacement.
There are misconceptions out there related to kneeling and if it is possible or not. Think of it as a skill just like walking- you can improve with practice, even if it’s painful now.
Interestingly enough, research shows that kneeling after a total knee replacement is not only possible, but with practice- it can improve your ability to kneel.
"In patients who do kneel after surgery, data show that increased range of motion promotes improved kneeling performance. Targeted interventions to encourage kneeling after TKA [total knee arthroplasty or replacement], including preoperative education, have not shown an ability to increase the frequency with which patients kneel after TKA".
Inside Adventurers for Life, my arthritis workout membership, one of the Levels in the pathway is dedicated to learning how to kneel again and exercises that help you build up to it.
It can be done with the right strength and mobility exercises. There is also a component of rebuilding your confidence in a way that facilitates you feeling better about kneeling too.
If you’re serious about feeling comfortable kneeling again, regaining strength and mobility- you can access a free trial of Adventurers for Life here.
How To Build Strength To Get Up From The Floor
One of the most common questions I have received when talking about getting up from the floor without kneeling is, “how do I increase my strength so these strategies are possible“?
As highlighted above, both upper and lower body strength are required to ensure standing up safely.
Starting with the lower body, here is an exercise you can use to help increase strength in the right muscles to help stand up:
The muscles you need to strengthen to get up from the floor are the thigh muscles (quadriceps), muscles in the backs of your thighs (hamstrings), hip muscles (glutes) and the calf muscles.
In this video above you’ll see ways to adapt this exercise based on your current fitness level.
Upper body strength is another significant component of getting up from the floor without kneeling safely. Whether you have an object to push up from or if you are pushing yourself up from the ground, you need to be able to trust your arms to support you.
In this video below, you’ll find one of my favorite exercises as a physical therapist to strengthen the upper body to prepare for standing. You’ll also find great suggestions for leg strengthening too.
Another option for upper body strength if you’re finding you need a little more support to get started is completing the exercise in the water. Doing the wall-push up in the water can be a building block to doing the exercise on land.
Here is an example on how to perform the wall push up in the water. Please note, the deeper the water, the easier it may feel. Head and shoulders should be out of the water for safety.
Choose 2-3 exercises to focus on as you are working to build the strength to get up from the floor easily and without kneeling. Strength does take time to build and consistency is key to encourage results.
Kneeling Wins- Is It Actually Possible?
You might be asking yourself: “Is it even possible for me to get up from the floor without kneeling again? Have people with knee arthritis regained the ability to kneel?”
Take it from members of Adventurers for Life who have been working with the right strength and mobility exercises and see what they have been able to accomplish:
Conclusion:
Getting up from the floor can be tough, especially with painful knees from arthritis or another cause. There is hope! There are specific strategies you can practice and use that can make getting up from the floor without kneeling much easier.
In order to feel confident every time you get up from the floor, the key is maximizing both upper and lower body strength. Following these exercises explained in the article, you can get started on the right path.
If you’re looking for more targeted exercises and follow along workouts to help your joints feel healthy and strong again, Adventurers for Life should be the next step.
