Nebraska Orthopaedic Newsletter
What’s Balance Got To Do With It? Prevent
Injuries By Improving Your Balance...
• What’s Balance Got To Do With It? • 3 Activities To Improve Your Balance! • Patient Spotlights • 8 Nutrition Tips for A Healthy Summer
Nebraska Orthopaedic Newsletter
What’s Balance Got To Do With It? Prevent Injuries By Improving Your Balance...
How well can you balance on one leg for 10 seconds? If you can’t, then it’s time to look closer at how your balance changes are affecting your body. Have you noticed you are tripping more, or having to fumble and reach for the walls at night? Do you ever feel a little unsteady on your feet, or find yourself shuffling? Does your back start to ache after standing for 10 minutes? These are all indicators of your balance reflexes starting to slow. Balance is a big deal in our everyday world, but we take it for granted. Just think how long it took you to master walking, running, and jumping as a child. Your balance system is incredibly complex, and allows you to walk around over steps, and obstacles without thinking. However, when your balance reflexes start to slow, it can set you up for a bad fall. Often, you realize your balance is bad when it is too late, and a fall has already happened. Many people feel the symptoms of their balance reflexes changing in their late 30’s, when they begin to have a backache after standing for a long time. Your balance plays a critical role in the health of your spine, supporting your low and upper back. Given that back injuries bring interrupted sleep, additional aches and pains, and countless absences from work, most people would appreciate
knowing a few strategies for avoiding such an outcome. Read on inside for some great tips on improving your balance and back health. Being able to balance well can significantly reduce the number of back and lower extremity injuries. Consider this: Your body is far more able to handle unexpected changes, and uneven ground if you have a good sense of balance. Being able to do so results in far fewer falls, which are the number one cause of back injuries. In addition, better balance allows your ankle, knee and hip joints to function better, without as much strain that can cause abnormal wear and tear. The Center for Disease Control and Prevention reports, “in 2000, falls among older adults cost the U.S. healthcare system over $19 billion dollars or $30 billion in 2010 dollars. With the population aging, both the number of falls and the costs to treat fall injuries are likely to increase.” Additionally, by increasing muscle stability and coordination, your spine will have greater support and guidance, thereby reducing strain. In turn, your back is able to function appropriately without irritation and inflammation. Call us today to speak with a physical therapist, or come on in for a consultation. (402) 721-1112
Activities To Improve Your Balance!
You can benefit from better coordination and balance activities at any age. A stron- ger, more balanced body relieves aches and pains, while improving your ability to move faster. Here are some activities to improve your balance: 1. STANDING GLUTE SET Stand with feet hip width apart and knees slightly bent. Squeeze buttocks together gently, knees should turn out a little. Do not squeeze so hard that you tilt your pelvis. Hold for 10 seconds, repeat 10 times. • Progression - Repeat this exercise standing on one leg. This exercise should be done near a counter or in a doorway for support Summer weekends at the beach, backyard barbecues, and outdoor dinners are finally here, but these gatherings are often loaded with high- calorie pasta salads, chips, ice cream, cocktails and beers. Enjoy your warm weather favorites while keeping your nutrition in check with the tips below. 1. Drink green tea instead of sweet tea. Green tea has a natural component that helps speed up your metabolism. Skip the box tea and opt for the brew-it-yourself with boiling water and a tea-bag-type tea. 2. Serve seafood. Summer is the ideal time to get the freshest catch from your local grocer. Grill salmon, tuna, lobster, steamer clams, and calamari for a low-calorie, protein-packed lunch or dinner.
as needed. Balance for as long as you can up to 1 minute, 3 times on each leg.
exercises to improve balance. A professional can help you develop a program that plays into your strengths while increasing your ability to balance and reduce back injuries. Back injuries plague the majority of people in the United States, yet you don’t have to be one of them. Strengthening and improving the flexibility of your spine along with better balance most often completely relieves symptoms. Contact Nebraska Orthopaedic Physical Therapy for a balance screening today! Discover the root cause of your problem, before it’s too late!
2. SINGLE LEG STANCE Stand on one leg with knee slightly bent. Make sure your hips remain even. This exercise should be done near a counter or in a doorway for support. Balance for up to 1 minute using assistance as needed, repeat 3 times on each leg. • Progression - Repeat the single leg stance standing on a pillow or cushion to increase difficulty. 3. VISIT A PHYSICAL THERAPIST Physical therapy is very important to strengthening joints and learning the right morning, your body is running on fumes. Eating a breakfast with protein, carbs, and healthy fat kicks your metabolism into high gear and provides energy for the day. 4. Enjoy summer fruits and veggies. It’s easy to sink into a vegetable rut, eating the same boringveggiesweekafterweek,butwithsummer comes fresh choices. Including a mix of in- season colorful veggies in your meals gives your body a nutrient kick. 5. Snack at work. Bring snacks to work and graze throughout the day. When you eat more often—five to six times per day—you’re far less likely toovereatandmore likely tostayenergized. 6. Hydrate often. The summer heat makes you more susceptible to dehydration. Start off your day by drinking two glasses of water and keep drinking at each meal, as well as before and after
8 Nutrition Tips for A Healthy Summer
your workout, to stay hydrated. Carry a water bottle with you as a reminder to stay hydrated. 7. Recover with a post-workout shake. After exercising, blend your favorite summer fruits and a scoop of whey protein into a shake to kickstart the muscle-building process, help your body recover from training, and boost your energy levels. 8. Pre-plan your meals. You plan your weekend getaways and activities for summer. Why not your meals? Make it easy by preparing all of your food on Sunday so that you have enough meals for the week. The best part: You’ll save money.
3. Don’t skip breakfast. Whenyouwakeup in the
“Since my physical therapy my strength has greatly improved.” “Istartedphysical therapyafterhavinga totalkneesurgery. Istruggled with being tired andmuscle weakness doing the simplest task such as standing from a sitting position and walking. I was very uneasy moving without help or support. Since my physical therapy my strength has greatly improved. I wouldn’t go any where else.Thank you Dan and Linda and Jon at Nebraska Orthopaedic Physical Therapy.” -Jimmy D.
“Thank you for all the kindness.” “MyexperienceatNebraskaOrthopaedicPhysicalTherapywassowonderful. Lee and the staff such as Carol and Dayme cared for me, not just only in a medical professional way, but also financially. Making sure my insurance was not only In-Network, but would cover the physical therapy and give me an estimation on what I was expected to owe after insurance paid. It was so helpful for me because I live on a fixed income. Thank you for all the kindness and such a friendly atmosphere Nebraska Orthopaedic Physical Therapy.” - Judy K.
Berry-Almond Smoothie Bowl
INGREDIENTS • ⅔ cup frozen raspberries • ½ cup frozen sliced banana • ½ cup plain unsweetened almond milk • 5 tbsp sliced almonds, divided • ¼ tsp ground cinnamon • ⅛ tsp ground cardamom • ⅛ tsp vanilla extract • ¼ cup blueberries • 1 tbsp unsweetened coconut flakes
SINGLE LEG STANCE - FORWARD Stand on one leg and maintain your balance. Next, hold your leg out in front of your body. Then return to original position. Maintain a slightly bent knee on the stance side.
IMPROVES YOUR BALANCE
INSTRUCTIONS Blend raspberries, banana, almond milk, 3 tablespoons almonds, cinnamon, cardamom and vanilla in a blender until very smooth. Pour the smoothie into a bowl and top with blueberries, the remaining 2 tablespoons almonds and coconut.Page 1 Page 2 Page 3 Page 4
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