Kerrville: Stay Active & Become Better Balanced

Health &Wellness The Newsletter About Your Health And Caring For Your Body

“Make Your Painful Falls A Distant Memory!” STAY ACTIVE & BECOME BETTER BALANCED

Here’s a simple test for you: Can you close your eyes and stand steady on one leg for 10 seconds? If not, then your balance is not up to par. Your ability to balance is an incredibly complex action that requires millions of nerves and hundreds of muscles to work together to help you move and stop you from falling over on your face. Many people think having poor balance happens in just older people. However, poor balance is one of the leading causes for sports injuries, chronic back pain and much more. Having poor balance often goes undetected until it is very severe and puts one at exceptional risk for injury. It is even worse for older adults, especially over age 65, of which one third fall each year. People who experience a fall are at increased risk for future falls too. Major injuries, including fractures, head trauma, and soft tissue injuries, occur in about 10% of individual falls. However, minor injuries are much more common. Balance and walking progressively decline as you age. There can be fears of going up steps or curbs, walking on grass or walking in dark areas of your house. One reason is joint stiffness and weakness in muscles of the hips, lower extremities and feet. When there is a loss of the mobility in the ankle joint and multiple joints of the foot, you cannot adapt well to uneven terrain.

“Use Your Ability To Position All Your Joints!” HOW TO IMPROVE BALANCE

Do you know that you have more than 5 senses? Proprioception is your ability to sense the position of all your joints. With a lessened sense of proprioception, a person has to look directly at the limb they are moving in order to perceive its desired movement; something they used to do without even thinking about it. The good news is, that like any other activity, proprioception can be re-learned with physical therapy. There is a lot that can be done to improve your balance. The key is physical therapy. With hands on therapy to improve your joint mobility and simple strengthening and balance exercises taught to you, you can improve your balance, walking and feel like your normal self. The Gait and Balance Program at Kerrville Physical Therapy Center is ideal to improve your balance, increase your walking, improve your movement and get you back to living life at your maximum potential. Ask your doctor today about coming to Kerrville Physical Therapy Center and becoming better balanced.

Patient Success Spotlight

I’m glad I walked in the door to explore my options!

“Great group of individuals. They treat everyone with care and respect and understand that all patients are in different stages of recovery. Financially I would have been turned away at most other places due to a high deductible, but they have been willing to work with me. Education is simple to understand and they explain exactly why they want each exercise or type of therapy done. I’m glad I walked in the door to explore my options.”


• Pain while bending or reaching? • Stiffness or swelling? • Difficulty standing for > 20 mins?

• Pain when trying to sleep? • Pain when driving > 30 mins? • Radiating pain to the back?

ASK YOUR NEIGHBOR ABOUT US! Talk to One Of Our Physical Therapy Specialists Be In A Better Mood • Have More Energy • Enjoy Activities Pain Free


Call To Schedule Today (830) 896-7377

Offer valid for the first 25 people to schedule. Expires 02-24-18. Doctor referral will be required for continued therapy


Why You Need To Come In For An Appointment: • Move without pain • Bend and move freely • Balance confidently and securely • Walk for long distances • Live an active and healthy lifestyle

CALL TODAY (830) 896-7377

Take Care of Your Aches & Pains Before It’s Too Late!

Healthy Recipe

INGREDIENTS • 1 head leaf lettuce • 3 pears • 5 ounces Roquefort cheese • 1 avocado • 1/2 cup thinly sliced green onions • 1/4 cup white sugar Roquefort Pear Salad

• 1/2 cup pecans • 1/3 cup olive oil

• 1 1/2 teaspoons prepared mustard • 1 clove garlic, chopped • 1/2 teaspoon salt • Fresh ground black pepper to taste

• 3 tablespoons red wine vinegar • 1 1/2 teaspoons white sugar

DIRECTIONS In a skillet over medium heat, stir 1/4 cup of sugar together with the pecans. Continue stirring gently until sugar has melted and caramelized the pecans. Carefully transfer nuts onto waxed paper. Allow to cool, and break into pieces. For the dressing, blend oil, vinegar, 1 1/2 teaspoons sugar, mustard, chopped garlic, salt, and pepper. In a large serving bowl, layer lettuce, pears, blue cheese, avocado, and green onions. Pour dressing over salad, sprinkle with pecans, and serve.

Exercise Essentials Try this exercise to keep you moving...

Helps balance

ALTERNATING STEP TOUCH Stand “tall”, with sturdy step stool positioned in front. Step one foot at a time onto the stool. Alternate legs.

Exercises copyright of

Stretches lower back

BALANCE | HIP STRATEGY + LATERAL REACH Stand with good posture. Reach to the side while keeping your balance. Keep knees straight. Return to start. Repeat on opposite side.

The above exercise is designed to be performed under the instruction of a licensed physical therapist.

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