Fall Prevention Workshop�Helping You & Your Loved Ones Stay Safe, Mobile, & Independent

Eric Lagoy, PT, DPT, OCS

October 18^th, 2025

About Eric

Clinical: Gaylord Physical Therapy Orthopedics & Sports Medicine

Coaching: Resilient Training Lab

Contact: eric@resilienttraininglab.com

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Objectives

• Identify common risk factors that contribute to falls in older adults.
• Recognize the impact of falls on health, independence, and quality of life.
• Debunk common myths about aging and fall prevention.
• Apply evidence-based strategies to reduce fall risk at home and in the community.
• Demonstrate how to safely get up from a fall using a step-by-step method.
• Perform simple fall risk screenings (e.g., TUG, 30s Sit-to-Stand test).
• Support your loved one’s mobility and confidence through proactive communication

Understanding the Impact of Falling

• Prevalence:
• 25% of individuals over the age of 65 fall annually
• Leading cause of injury-related death in 65+
• Common Injuries
• Traumatic Brain Injury (TBI)
• Other: wrist/forearm
• Hip fracture
• Almost all required surgery
• <50% regain PLOF
• 1 in 5 require long term nursing home placement within a year from fracture

A

B

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B

Intrinsic Risk Factors For Falling

• Decline in maximal strength
• Decline in type II muscle fibers
• Decline in rate of force development
• Decreased gait speed
• Vestibular / vision impairments
• Cognitive decline
• Sarcopenia

Intrinsic Risk Factors For Falling

Sarcopenia:

• Nutritional concerns:
• Inadequate protein intake
• Co-morbidities:
• Chronic inflammatory conditions
• Organ failure
• Reduction in physical activity:
• Sedentary lifestyle
• Hospitalization
• Immobilization

EVALUATION FOR SARCOPENIA

Extrinsic Risk Factors For Falling

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• Trip hazards – affects toe clearance

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• Poor Lighting

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• Situational - multitasking / rushing / unknown environment

Fall Risk Screening – Home Environment

• Trip hazards:
• Loose rugs
• Cords / clutter across walkways
• Bathroom:
• Non-slip mats
• Grab bars
• Shower chair
• Poor lighting
• Bedroom to bathroom lighting at night

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Fall Risk Screening – Functional Testing

Timed Up and Go (TUG)

• Setup: person is sitting in a chair, tape or object 10’ away from them

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• Instructions: “When I say go, I want you to stand up, and as quickly but safely as you can walk around the object, then come right back to a seated position”

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• Cut-offs:
• < / = 12 seconds considered low fall risk
• 12-20 seconds considered moderately high fall risk, consider walking aide
• >20’’ considered high fall risk, needs further evaluation, requires walking aide

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Fall Risk Screening – Functional Testing

• 30’’ Sit to Stand
• Setup: person is sitting in a chair, arms across chest

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• Instructions: “I am going to start a timer for 30 seconds. When I say go, stand and sit as many times as you can from this chair without using your arms”

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• Normative Data:
• Age 60-64: men 14+ / women 12+
• Age 65-69: men 12+ / women 11+
• Age 70-74: men 12+ / women 10+

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Training to Reduce Fall Risk

Study for the test:

• Timed Up and Go Components:
• Ability to sit and stand from a chair
• Gait speed
• Change of direction
• 30’’ Sit to Stand Components:
• Ability to produce/maintain leg strength over a given time (power)

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Ensure Programming Addresses These Areas:

• Decline in maximal strength
• Decline in type II muscle fibers
• Decline in rate of force development
• Decreased gait speed

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Training to Reduce Fall Risk

Ensure Programming Addresses These Areas:

• Decline in maximal strength
• Decline in type II muscle fibers
• Decline in rate of force development
• Decreased gait speed

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Examples:

• Select a squat variation → complete an AMRAP in 20’’
• address rate of force development, type II muscle fiber recruitment

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• Select a quad isolation exercise → ensure intensity is sufficient (high RPE)
• address maximal strength, type II muscle fiber recruitment

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• Select a gait related exercise → focus on increasing speed/effort over time
• address decreased gait speed, rate of force development

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Training to Reduce Fall Risk

Other Considerations → what requirements are needed to get back up after a fall?

• Tolerance to kneeling
• Adequate upper extremity strength
• General mobility / flexibility

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Examples:

• Tolerance to kneeling:
• quadruped rocking, split-squat variations

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• Adequate upper extremity strength
• incline push-up variations, overhead press, rows

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• General mobility / flexibility
• split squat variations, downward dog stretches, tall kneeling with support

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Training to Reduce Fall Risk

Sample Home Workout:

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A day:

• Sit to stand from chair: 2-3 sets, AMRAP in 20-30’’
• Gait flys: in the hallway, walk at normal speed and increase to a faster pace by the end of the hallways; x10 reps
• Incline push-ups: 2-3 challenging sets
• Downward dog stretching: x5-10 reps; x2 sets

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B day:

• Seated knee kicks with ankle weights: rep to fatigue; x2 sets
• Gait: in the hallway, walk backwards at a safe pace
• Chair supported split squats; 2-3 sets of 3-10 reps/side
• Tall Kneeling holds: 20-30’’; x2 sets

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Training to Reduce Fall Risk

Sample Gym Workout:

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A day:

• Goblet sit to stand: 2-3 tough sets of 6-8 reps
• Treadmill: start at self selected speed & increase speed to slightly faster than normal pace for 2-10 minutes
• Machine chest press: 2-3 tough sets of 8-10 reps
• Downward dog stretching: x5-10 reps; x2 sets

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B day:

• Gait: farmer marches @ moderate pace/effort: 3-5 sets of ~10 yards
• Supported Step ups: 2-3 sets of 5-10 reps/side
• Leg extension machine: 2-3 tough sets of 10 reps
• Bike: 20’’ ramping up to high effort, rest ~2 minutes; x3-5 sets

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How to Get Up From Floor - Option 1

Requires ability to kneel

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• Roll onto stomach
• Crawl to nearest chair/couch
• Use arms to get onto knees
• Get one leg in front, kneel on other
• Use arms and legs to stand

How to Get Up From Floor - Option 2 (no kneeling)

Requires more arm strength

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• Roll onto stomach
• Push with arms to get hips in the area
• similar to a downward dog position
• Walk feet under and push up with arms
• Nearby chair/couch can offer some assistance with arm to get up

Life Alerts - They’ve Come a Long Ways!

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• Options: bracelets, necklaces, etc
• Most have monthly cost
• Medical Guardian
• Lifeline
• Medical Alert
• Mobile Help

Time to Get Moving!

Time to Get Moving!

Additional Resources

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• CDC Older Adult Fall Prevention Site:
• https://www.cdc.gov/steadi/index.html
• articles, resources, videos

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• Agency on Aging of South Central Connecticut
• https://www.aoascc.org/
• articles, resources, etc
• can find local providers
• not just for older adults but also individuals with disabilities