Physical Therapy Newsletter by Spine & Sport Physical Therapy
Health & Fitness You Can Be Better Balanced andMore Active!
Find if your balance fits your age and lifestyle... Hello, Thank you for being a past patient of Spine & Sport. We have a great newsletter for you this month. Do you know if you have good balance? Do you feel steady on your feet? In this day an age of sedentary lifestyles you may not even know if you have good balance. Inside we have an easy and quick test to see if you nee balance therapy to protect you from future injuries or falls. Try the test and see if you pass. Thank you!
INSIDE:
Patient Success Stories
Exercise Essentials
www.spinesport.org
Dr. Jacques L. Beauchamp PT, DPT, SCS, OCS, ATC, CSCS
Health & Fitness
The Newsletter About Your Health And Caring For Your Body
Is Pain Stopping You From Being Active and Healthy?
You Can Be Active and Healthy Do you find yourself not as active as you use to be? As you age, you lose muscle and bone mass leading to the development of problems such as back pain, arthritis or osteoporosis. This makes it harder to do normal everyday activities like squatting down, getting out of bed, walking and more. Regular exercise and physical therapy slows the loss of muscle mass, strengthens bones and reduces joint or muscle pain. In addition, physical therapy improves mobility and balance, which reduces the risk of falling as you age or suffering a serious injury. Scientists used to think that strenuous exercise was the only way to improve your health. However, new research suggests that just 30 minutes of moderate physical activity provides most of the health benefits needed. Moderate intensity is best, but even low-intensity activity is better than nothing. While some people may enjoy participating in a regularly scheduled exercise class, others may find it easier to just increase their daily activities, like walking. It’s never too late to start moving Physical activity is important, and can help you live independently for as long as possible. However, if you have chronic aches and pains, it can be difficult to exercise. This lack of physical activity can make the condition worse and more difficult to live with. This is where physical therapy can really help you. Not only do we relieve your aches and pains quickly, we can teach you how to safely exercise to maintain your new pain-free mobility. Our knowledgeable physical therapists are experts in muscle and joint problems, helping you return quickly to normal pain free function. At Spine & Sport we listen to you and create customhands on treatments that alleviate your pain, improve balance, improve movement and walking while getting you back to doing normal everyday tasks with a healthier outlook on life. Call us today or go online to learn more!
Inability to stand or sit comfortably for long periods of time Difficulty getting in and out of bed Trouble sleeping Inability to walk for at least 20 minutes Trouble with balance or unsteadiness Unable to enjoy leisure activities Unable to physically play with children or grandchildren Limited ability to exercise Unable to work Difficulty going up and down steps or curbs There are many consequences to not getting the help you need and delaying physical therapy. If you find that you have the following because of pain, call us today! Do You Have These Troubles?
www.spinesport.org
How’s Your Balance? A Simple Test To See if You Have Good Balance
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 stop you from falling onto 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 andmuchmore. 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 aremuchmore common. Balance andwalking decline as you age. Fear can develop of going up steps or curbs, walking on grass or walking into dark areas. One reason for this loss of balance is joint stiffness and weakness inmuscles 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. We can help you regain your balance, walk and even run better! To learn more about our balance program, and restoring you to a pain-free life, call us today!
Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, a doctor referral is not needed. In the state of Georgia you have Direct Access to physical therapy!
Did You Know You Don’t Need A Prescription To Get Physical Therapy?
Save time
Improve your health naturally
Save money
Get Answers For Back Pain. Call: 877.826.1509
I am feeling better! “Since starting physical therapy my pain has greatly lessened. On day one I started feeling better. This is my third time using Spine & Sport. I would recommend Spine & Sport to all of my friends.” E.F. Patient Success Spotlight How We Naturally Transform Patients’ Lives At Spine & Sport We Achieve 99% Patient Satisfaction “Look Who Else Relieved Their Back Pain Fast” Share Your Story on Facebook @ SpineandSport I have greatly improved! “Upon coming to Spine & Sport I was in a great deal of pain. At the end of my therapy I have greatly improved with very little pain. The staff was awesome.” M.R.W Back to normal!
Experience the Benefits of
As you age, your muscle tissue actually dries out a little, tightening. This causes a loss of range of motion in your joints and tissues. In addition to the loss of range of motion, it can really limit your active lifestyles and hinder day-to- day, normal motions. Tasks that used to be simple, such as dressing or squatting down to tie your shoes, now become extremely difficult. A regular stretching program helps lengthen your muscles and makes daily living activities much easier. Everyone can learn to stretch, regardless of age or flexibility. Stretching should be a part of your daily routine, whether you exercise or not. It does not have to involve a huge amount of time, but stretching can end up giving you huge results! Stretching is a natural part of what we do on a daily basis. Youmight notice that if you have been sitting in a particular position for a long time, you stretch unconsciously. It feels good! In addition to that good feeling, a consistent stretching program will produce large gains in flexibility and joint movement. Be kind to your muscles and they will be kind to you!
“Amazingly better! I’m back to my normal daily lifestyle. No more back pain, yay! Everyone here at Spine & Sport was a big part of my recovery, I appreciate everything they did for me.” J.B.
• Have you ever lost your footing on a wet surface causing you to fling your arms out and your heart to race? • Or have you ever gotten up in the middle of the night stumbling in the dark to the bathroom only to catch yourself from falling by grabbing the furniture? If you have, then you know how frightening losing your balance can be... Single Leg Standing Balance Test You may want to have someone nearby to watch you as you try this. 1. Stand on a hard floor near a table or countertop for support. 2. Bend one knee and lift the foot – if you’re left-handed, stand on your left leg and lift the right foot; do the opposite if you’re right-handed. You don’t need to lift it high, just enough to keep it off the floor. 3. Now without holding onto anything slowly count the number of seconds you can hold that position without putting your foot back down. 4. Repeat the test 3 times, and then add up your total time and divide it by 3 to find your average balance time. (For example, if test 1 was 4 seconds, test 2 was 8 seconds, and test 3 was 6 seconds, you’d add up 4, 8, and 6 to get 18. Divide by 3, and your average balance time is 6 seconds.) You can try retaking this same test with your eyes closed for a greater challenge. Are Your Or Someone You Love At Risk Of Falling? Find Out In This 30 Second Self-Test
How long should you be able to stand on one leg? Eyes Open Eyes Closed
40-59 60-69 70-79
25-27 sec 20-25 sec 10-15 sec
40-59 60-69 70-79
15-20 sec 9-12 sec
7-8 sec 4-5 sec
80
5-6 sec
80
Call Today!
Did you do as well as you thought? If not, there’s good news, because…you can improve your balance regardless of age, we can help!
877.826.1509
Try these exercises to help with aches and pains... Exercise Essentials Helpful Movements Helps Leg Strength Helps Hip Strength
HIP ABDUCTION STRENGTHENING IN SIDE LYING While lying on your side, slowly raise up your top leg to the side. Keep your knee straight and maintain your toes pointed forward the entire time. The bottom leg can be bent to stabilize your body.
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.
Exercises copyright of
Exercises copyright of
www.simpleset.net
www.simpleset.net
Think Spine & Sport First! Why You Need To Come Back In For A Tune-Up
At Spine & Sport We Are The Mechanics Of Your Body!
9 Move without pain 9 Bend and move freely
9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle
Minor aches and pains are warning signals from your body to let you know something is not working properly. Don’t put off the pain until it’s too late. Come in today for a “Tune-Up.”
Take Care of Your Aches and Pains Before It’s Too Late.
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