Forever Fit & Healthy Newsletter by Mid-Michigan Physical Therapy Specialists
Fo r e v e r F i t & H e a l t h y Your Newsletter About Health & Fitness & Enjoying Life Pain Free!
“Don’t Skip A Workout Session Due To Your Balance!” IS YOUR BALANCE SETTING YOU UP FOR AN INJURY?
How is your balance? Have you checked it lately? Poor balance and coordination is the number one cause of trips, falls, and injuries. It even greatly affects back pain and posture. You don’t have to be old to have non-optimum balance. In fact, a majority of sports injuries are attributed to not having the right balance reflexes needed to adapt to the surface, causing sprains, strains
and other injuries. (continued inside)
INS I DE: • Is Your Balance Setting You Up For An Injury? • Discover What Balance Affects
• Patient Success Stories
• Exercise Essentials
Fo r e v e r F i t & H e a l t h y Your Newsletter About Health & Fitness & Enjoying Life Pain Free!
Discover What Balance Affects | Exercise Essentials | Patient Success Stories | Healthy Recipe
“Look Forward To Improved Balance In Your Life!” IS YOUR BALANCE SETTING YOU UP FOR AN INJURY?
Our goal is to serve you with such a great experience that you: Thank the person who sent you here AND Refer people that you care about to us
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Our balance and vestibular system gives us the ability to walk on two legs, run and be active. Our balance and vestibular system develop as we grow from a baby all the way through adulthood, and then begins to decline. Most people don’t know their balance is not optimum until they suffer a sports injury, trip and fall, or lose their balance in the shower. No matter what your age, balance affects your ability to be active. 5 reasons for our decline in balance: 1. Changes in our vestibular system 2. Changes in muscle mass, flexibility and strength 3. Changes in eyesight 4. Diminishing reflexes 5. Previous injuries to ankle, knee, hip or spinal joints
Like us on Facebook! We invite you to view and like us on Facebook (Facebook.com/MidMichiganPT) where you’ll be the 1st to hear about our upcoming events including our free educational seminars! Also, you’ll be entered in a monthly drawing for a $25 gift card and will also have the chance to win other free giveaways! Plus, we’d love for you to share how physical therapy has impacted your life!
Can you do this? • Stand next to a counter, sink or chair barefoot with your hand gently grasping the counter surface. • Put one foot directly in front of the other, so that one heel is touching the opposite toes. • Gently lift your hand up, but keep it close to the counter in case you need to grab it quickly. Try to hold this for 10 seconds (only do this if you feel safe or have someone nearby to help you). • Now try it with you eyes closed. • Do you wobble a lot or even lose your balance? Your balance needs work!
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DISCOVER WHAT BALANCE AFFECTS!
How balance affects sports performance The more aggressive you are in sports, the better your balance and reflexes have to be. Many ankle, knee, hip and back injuries in running, tennis and other sports are attributed to poorly performing balance. By incorporating simple balance exercises into your workout routine, you can set yourself up for success and prevent injuries, as well as enhance your sports performance. How balance affects back pain How you walk directly impacts your back and can actually be a big contributor to back pain. By improving balance, coordination and strength in your hips, pelvis and legs, your spine will be supported and guided, reducing strain. This in turn, helps your back function normally without aggravation and inflammation. Balance activities are an important component of our SPINE Program for relieving back pain. Preventing falls According to the Centers For Disease Control (CDC), over 2.5 million adults were treated for nonfatal injuries in emergency departments in 2013. In older adults, falls are the leading cause of fatal and nonfatal injuries. Most people don’t think about keeping their balance in shape, until it is too late and they fall, fracturing an arm, leg or injuring their back. The good news is that most falls can easily be prevented, simply by the regular exercising of your balance system.
What you can do You can improve your balance, and it involves performing simple balance exercises. The first step in preventing an injury or fall is testing your balance and being honest with yourself that your balance needs work. Our physical therapists can make a big difference in improving your balance and vestibular system, improving your ability to be active, safely. Call us today to learn more about our specialized programs and how you can get back to an active, pain free lifestyle!
Spring Fever
EATING RIGHT NEVER TASTED SO GOOD!
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Ingredients • 1/3 cup honey • 1/4 cup soy sauce (reduced sodium) • 1 Tablespoon minced garlic • optional: 1 teaspoon minced ginger • 1 lb medium uncooked shrimp, peeled • 2 teaspoons olive oil Honey Garlic Shrimp
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• optional: chopped green onion garnish
Directions 1. Whisk the honey, soy sauce, garlic, and ginger (if using) together in a medium bowl. 2. Place shrimp in a large zipped-top bag or tupperware. Pour 1/2 of the marinade mixture on top, give it all a shake or stir, then allow shrimp to marinate in the refrigerator for 15 minutes or for up to 8-12 hours. Cover and refrigerate the rest of the marinade for step 3. (Time-saving tip: while the shrimp is marinating, I steamed broccoli and microwaved some quick brown rice.) 3. Heat olive oil in a skillet over medium-high heat. Place shrimp in the skillet. (Discard used marinade.) Cook shrimp on one side until pink-- about 45 seconds-- then flip shrimp over. Pour in remaining marinade and cook it all until shrimp is cooked through, about 1 minute more. 4. Serve shrimp with cooked marinade sauce and a garnish of green onion. The sauce is excellent on brown rice and steamed veggies on the side.
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Across
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A state of contentment Rousing or sࢢuubm] Two-wheeled vehicle Where to spend a sunny day A shady garden alcove
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Pleasantly smelling A plot of f;uࢢѴ;]uound Roused into-1ࢢb| Planࢢm]v;-vom The blossom of a plant Put forth shoots Condensed water vapor which falls to earth
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Patient Success Stories
I couldn’t even put on or take off my shoes!
“When I first came to Mid Michigan PT, even though I was taking pain medication, I was in a lot of pain and normal everyday activities and chores were hard for me to accomplish. I couldn’t even put on or take off my shoes! Now, after therapy I am medicine free and I can finish everyday tasks without pain. I can take care of my personal needs and I don’t need to plan ahead to get help from others. As a result of my physical therapy, I now have more mobility, strength and flexibility. It has been a great experience and it is a true blessing not to have pain everyday.” - Julie K. I no longer have any back issues! “When I 1st started PT, I had trouble moving around, getting up and bending over. My legs did not want to move normally. Now, after my PT treatments, my painful hips and my difficulty walking have been taken care of, I no longer have any back issues, while I know I will need to now keep up with my exercises, so
that I can keep moving. Thank you very much!” - Gene M.
Within about 5 weeks my problem was fixed!
“I was unable to use my left arm to do any activity and I was also experiencing severe pain in my neck and shoulder. I finally contacted my doctor who recommended Mid-Michigan PT. I generally don’t like to go to the doctor, but John & Renee made my time very pleasant and comfortable and within about 5 weeks my
problem was fixed. The staff are also very nice to work with!” - Meredith D.
You Help Us, Help Others!
LAUGHTER IS THE BEST MEDICINE!
Thank you so much to these people who referred a friend or family member during the month of February & March: Referral Club Members Frances Oliver We want to thank those who refer their friends and family. This is the greatest referral because it means you trust us enough to take care of those important to you. As our token of appreciation we want to thank you with a $10 Target gift card and Membership in our Referral Club. We Want to Thank You For Helping Us To Serve The Community! Join Our Referral Club Today!
Mary Ann Ridley Robert Speegle Denise James Bonnie Haller Acacia Rocco
Jim Grover Robert Hill Catherine Cutter Pat Adams
FREE UPCOMING EDUCATIONAL WORKSHOPS
The goals of these seminars are to provide a greater understanding regarding the topics listed and the potential role of Physical Therapy, while these seminars are FREE and all members of our community are welcome to attend! • Balance, Dizziness and How To Fall Proof Your Home! Saturday, April 21st, 10:00 AM Location: Howell Clinic 30% of people over the age of 65 are predicted to fall this year in the U.S., while many of these falls will result in a serious injury! Let’s plan on you, NOT being one of these unfortunate individuals! • Have you fallen in the past 6 months? • Are you limiting your activities because of a fear of falling? • Do you ever feel unsteady or dizzy or the world is spinning? • Do you use a cane or walker or hold onto your spouse when walking outdoors? If you answered YES to any of these questions (or have a stubborn spouse or parent that is in denial about their balance) then you should plan to attend our upcoming Workshop: Some of the things you will learn include: 1. How you can measure your risk for falling? 2. The single biggest mistake, that people with balance and/ or dizziness and vertigo sufferers make 3. How balance and dizziness problems can be treated successfully PLUS Everyone that attends will receive a ‘Fall Proof Your Home: Safety Checklist’. • Low Back Pain & Sciatica Relief Without Drugs, Injections & Surgery Saturday, May 5th , 10.00 AM Location: Howell Clinic • Do you suffer with back pain or leg pain when you stand or walk? • Do you ever have pain, numbness or tingling down your leg • Do you have pain when you sit for long periods or when you drive? • Does your back ever ‘go out’ on you, if you move the wrong way? • Are you afraid that your problem is getting worse, if you don’t do something about it? If you answered YES to any of the above questions, then this is an event that you should absolutely attend, as you will learn all
about the 3 most common causes of lower back pain and sciatica AND what is proven to be the MOST effective treatment for this problem! If any of these topics are of interest to you and /or you are experiencing any of these problems. Then please make sure to call us (517-545-3200) to register to attend. Also, we encourage you to share these events with friends & family members that you know could benefit by attending! These seminars are FREE. However, all events are limited to 20 people, so call ASAP to reserve your seat!
CO-OWNERS Glenda Maines, PT, DPT, MEd, OCS John Dean, PT, DPT, MHS, OCS, SCS
www.midmichiganpt.com
TIGERS FANS—IT’S BASEBALL SEASON!
DETROIT TIGERS TRIVIA CONTEST! 1. The Detroit Tigers began playing baseball in the American League in: a) 1900 b) 1901 c) 1910 2. Who has played the most games for the Detroit Tigers? a) Al Kaline b) Ty Cobb c) Alan Trammell 3. When did the Detroit Tigers last win the World Series? a) 1945 b) 1968 c) 1984 4. What Tiger holds the team record for hitting 58 home runs? a) Cecil Fielder b) Sammy Sosa c) Hank Greenberg? 5. When did the Detroit Tigers Move to Comerica Park? a) 2000 b) 2002 c) 2005
Email your answers to jdean@fowlervillept.net – while the 1st person to submit all the correct answers will receive a $20 gift card!
EXERCISE ESSENTIALS Try these simple exercises to help with balance... Always consult your physical therapist or physician before starting exercises you are unsure of doing.
SINGLE LEG STANCE Stand tall. Be close to support, both at your sides and behind in case you lose your balance. Balance on one leg then switch to the other leg.
ALT. STEP TOUCH Stand “tall”, with sturdy step stool positioned in front. Step one foot at a time onto the stool. Alternate legs.
www.simpleset.net
TANDEM WALK Stand with the fingertips of one, or both, hands resting on a wall. Place the feet ‘heel to toe’ with the left foot forward. Steady yourself in this position. Step forward with the right foot, placing the heel directly in front of, and touching, the toes of the left foot. Step forward with the left foot, placing the heel directly in front of, and touching, the toes of the right foot. Repeat this sequence, moving forward down the hallway. Reverse direction, moving backward down the hallway
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