A physical therapist shares how to safely enter and exit a car
If you’re an older adult who’s taken a fall, you’re not alone—1 in 4 older adults report falling each year. According to the CDC, falls are the leading cause of injury for adults who are 65 and older. But just because you’re aging doesn’t mean life slows down.
Being able to get around likely plays a big part in your quality of life. Even if you aren’t driving, options like rideshare can help you get where you want to go and stay connected to important people in your life. However, getting in and out of a car (especially an unfamiliar one) can sometimes be daunting. “Older adults can struggle with balance and instability, limited flexibility, and poor coordination when getting in and out of a car. This poses risks such as falls, contusions, concussions, and a variety of orthopedic injuries,” says Andy Wang, a licensed physical therapist based in New York.
We spoke with Wang to learn what older adults can do to prevent falls and injuries. “It’s crucial to use safe techniques to get in and out of cars to avoid falls and accidents,” he says. “The right technique can help keep you safe and protect your caregiver or someone one assisting you from getting injured.” Below are his tips to help you get on the road and be on your way.
How does mobility impact getting in and out of a car?
“As we age, our mobility decreases, especially in our lower back, hips, and knees. These are all joints that are greatly involved in getting into and out of a car,” Wang explains. “Decreased mobility in the hips and knees can make it difficult to sweep the legs and feet fully into the car, even after you’ve taken a seat.” Reduced strength in the lower extremities can also make it difficult to lower down and stand up out of a car seat, he adds.Rules of the road
Before you get into a car, you have to get to it. You may need to maneuver to reach the door, especially if the car is parked across the street, off a curb, or double-parked. Wang recommends paying close attention to the following:
- Be aware of your surroundings: Use caution and look both ways. Scan the area to determine if there’s a curb or gutter in your way.
- Give yourself time and space: “Be sure there’s ample room and time to safely walk across the street at a safe pace,” Wang says. Once you are entering or exiting, “rushing can cause you to lose your balance or contort your body in awkward positions.”
- Use the car as a support: Stabilize yourself with a fully opened door’s handles or the inner wall of the car door.
- Move things as needed: If you’re getting into a car that’s double-parked, you may need to ask for the car to be pulled out before attempting to get in.
- When in doubt, ask for help: Ask for assistance from the driver, caretaker, or anyone in the area if you feel unsafe.
- Be prepared for unique handles: Some newer cars, like Teslas, have door handles that open in irregular ways. To open a Tesla door handle, press the left side of the handle in to lift the handle open, then open the door. Watch this video for a demonstration.
How to get in and out of sedans
Sedans are lower to the ground, which can make it more difficult to enter and exit. If you own a sedan or regularly travel in one, you may want to purchase a seat cushion. “This can make the seat height slightly taller, reducing the distance you have to lower to get to the car seat,” Wang says. Here are his steps on how to enter and exit a sedan:
- Walk as closely to the door entrance as possible, then turn around so your back faces the car seat
- Use one hand to hang onto the inner door handle. Use the other to hold onto the side of the door frame, then lower your buttocks slowly into the seat. “It’s typically easier to keep the knees very close together when lowering into the seat,” he notes.
- Once seated partially, try to scoot at least halfway onto the car seat
- Sweep your legs into the car, using your hands to pick up either thigh as needed
To exit a sedan, do the same steps in the opposite order: sweep both legs out, keep your thighs together, and use the hand supports on the sides of the car frame to rise to standing.
How to get in and out of SUVs
Depending on your height, the height of an SUV may be easier for you to enter than a sedan. If you’re tall enough to have your hips level with the car seat, use the same technique as a sedan, Wang says. Otherwise, use his steps above to enter a sedan, with the considerations below:
Use the running board
“If you are capable, approach the running board obliquely with the buttocks facing the car seat as much as possible,” Wang says. This technique does require a decent amount of lower extremity strength, he notes.
Lean on your stronger limb
If one of your limbs is stronger than the other, go up with the stronger limb first, and go down with the weaker limb first. “For example, if you have a weak or injured left leg, lift your right foot to the step when getting into the car,” Wang explains. “When you exit and step down, keep your right foot on the step, and lower down with the left foot to the ground first.”
A physical therapist’s expert tips:
- Keep your legs together: Don’t get in or out of a car using only one leg at a time. “Keep your knees close together when lowering down or standing up for increased stability and decreased injury risk to the knees and hips,” Wang says.
- Go back first: When you approach the car, face away from the car seat, buttocks first, rather than face-on or from the side
- Prioritize stability: Refrain from grabbing an unstable surface or a partially open door for support
- Slow down: Avoid “plopping” down into the chair quickly
- Work it out: Doing strengthening exercises like mini squats, glute bridges, heel slides, and straight leg raises and stretches for your hamstrings, gluteus, and quadriceps can help improve your range of motion for getting in and out of the car
What to do if you have limited hip mobility or arthritis
Limited hip mobility and arthritis can impede your movement, but you can minimize discomfort with a few adjustments.Limited hip mobility
Before you enter the car, recline the car seat slightly. “This can help decrease hip demand during the transfer,” Wang says. “When you exit the car, it can also be easier on the hips to move your trunk, upper back, and legs at the same time, rather than going just legs first.”Arthritis in knees or hips
If you’ve been diagnosed with arthritis in your knees or hips, Wang recommends increasing the seat height as much as possible. “This will minimize the amount of bending and lowering required to get in and out of the seat chair,” he adds. You could also use a cushion to increase the seat height.Move your way
Getting older doesn’t mean you stop moving. Older adults can prevent falls and get in and out of cars more safely by taking their time, being aware of their surroundings, and using Wang’s guidance. If you have unique mobility issues, talk to your doctor or physical therapist about how you can address getting into and out of the car in the best way for you.
If you’re an older adult interested in using Uber, you can download the Uber app or call 1-833-USE-UBER to request a ride on demand or in advance. Pro tip: if you’re a Medicare Advantage member, you may also be able to use your health benefits card for eligible Uber rides. Learn more here.
To learn more about preventing falls from the National Council on Aging (NCOA) and the CDC.
Use your health benefits card on Uber
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