Sports & Ortho. Is Your Balance Setting You Up For Injury?

Health + Fitness N E W S L E T T E R

ARE YOU AT RISK FOR FALL-RELATED INJURY? GET BACK ON YOUR FEET WITH PHYSICAL THERAPY ALSO INSIDE How Will Physical Therapy Reduce My Fall Risk? Healthy Recipe • What Our Patients Are Saying



Did you know that 1/3 of the population over 65 falls each year? Every 11 seconds, an older adult is rushed to the emergency room for a fall. Every 19 minutes, an older adult dies from a fall. According to the Centers for Disease Control (CDC), over 2.5 million adults were treated fornonfatal injuries inemergencydepartments in2013. Inolder 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 suffer a harsh fall. The good news is that most falls can easily be prevented, simply by the regular exercising of your balance system. If you have recently sustainedabalance-related injury, it is important toseek thehelpofaphysical therapist immediately, in order to avoid additional injuries in the future. It is important tonote thatyoushouldalsocontactaphysical therapist ifyouhave any of the following symptoms:

in thepast?Areyouworried thatyoumaybeatriskofsustaininga fall-related injury? If so, contact Accelerate Therapy today so we can help you figure out the root of your problem and treat it accordingly. AM I AT RISK OF FALLING? Some people have a higher risk of falling than others. Certain risk factors include:

• Diabetes. • Previousstrokeorheartattack. • Arthritisoralternative jointpain. • Problems with vision. • Problems with walking or staying balanced. • Fatigue. • Overall poor health.

• Advanced age. • Being female.

• Living a sedentary life. • Previous history of falls. • Vertigo or dizziness. • Parkinson’s disease. • Alzheimer’s disease. • Heart disease.

• Nausea or vomiting • Arm or leg weakness

• Dizziness or vertigo (“spinning” sensations, even when remaining still) • Inability to focus or remain alert • Double vision or tunnel vision

• Abnormal eye movements • Difficulty standing up from a seated position or standing for prolonged periods of time

Your physical therapist will assess your medical history to determine how manyrisk factors toward fallingyoumayhave.Theywilleducateyouonwhat these factors mean, as well as steps you can take to decrease your risk. After this, they will perform a thorough physical evaluation to figure out what the best treatment plan for you will be.

Doyou frequentlynoticean imbalance,dizziness,orunsteadiness thatmakes you feelas ifyoumay falloveratanygiven time?Haveyousuffered froma fall


H O W W I L L P H Y S I C A L T H E R A P Y R E D U C E M Y F A L L R I S K ?

• Walking and moving programs. This part of your treatment plan is aimed at getting you back to your normal physical function when walking and/or moving. Your physical therapist may ask you to perform certain activities, such as walking in a circle or completing an obstacle course. • Balance training. Balance is a large part of fall prevention, as lack of stability is one of the main reasons why falls occur. Your physical therapist will design a balance training plan for you as part of your treatment, and may ask you to perform certain balance-based activities, such as standing on one leg or holding your balance while performing a mentally-stimulating task (such as reciting the alphabet or reading a page from a book.) • Strength training. Strength training is typically paired with your balance training. Your physical therapist will design a strength training plan for you, which will focus on specific muscle groups in need of improvement. The goal of this will be to improve your standing and walking balance, as well as your ability to recover from a loss of balance. • Endurance training. Endurance training is all about working up to more advanced levels of the same form of treatment. Your physical therapist will provide you with an aerobic exercise program and will slowly add on time to those exercises as your endurance improves. For example, your endurance training may begin at 10-minute sessions and then may progress to 30-minute sessions. Are you ready to get back on your feet by improving your balance and decreasing your risk of sustaining a fall-related injury? Contact Sports & Orthopaedic to schedule a consultation and get started today!

A recently published systematic review by Cochrane, comprised of over 100 randomized controlled trials, supports exercise interventions as an effective treatment method for patients with an increased risk of falling. The average age of patients in this review was 76, and 77% of the patients were women. Results concluded that those who participated in exercise interventions had a 23% decrease in falls as compared to the control group. Fall risk was also reduced at 21-24%, depending on if treatments were done in individual or group settings. The risk of fall-related fractures was decreased by 27% and the number of falls that required medical attention was decreased by 39%. Concluding statements from the authors demonstrated how overall, “Exercise reduces both the rate of falls…and the number of people experiencing falls.” At Sports & Orthopaedic, your initial physical evaluation may consist of several parts to better determine what your most problematic factors are. These may include vision tests, thinking tests, resting heart rate checks, active heart rate checks, and evaluations of your gait, balance, range of motion, and strength. Based on the results of this evaluation, your physical therapist will design a treatment plan around your specific needs. These plans are aimed first and foremost at reducing your risk of falling, but they will also aid you in improving balance, strength, flexibility, endurance, and overall movement. Some common forms of treatment include: • Pain management. If you are feeling painful anywhere, it will be one of the first things addressed in your treatment plan. Your physical therapist will want to make sure that your treatment is as comfortable as possible, so you will work together on relieving pain first, before continuing into any other forms of physical activity that may bring you discomfort.

If you’re suffering from balance issues, call 301.989.9040 totalkwithyourphysicaltherapist today and schedule your appointment!

S E A S O N A L R E C I P E CHOCOLATE HAZELNUT BISCOTTI Ingredients • 1 1/3 cups all-purpose flour • 1/2 tsp baking powder

• 1/2 cup chocolate hazelnut spread • 1/2 cup sugar • 1/2 cup brown sugar • 1 egg • 1 tsp vanilla extract • 3/4 cup chopped toasted hazelnuts

• 1/2 tsp baking soda • 1/4 tsp kosher salt • 1/2 cup butter, softened

Instructions. Preheatoven to375˚.Combineflour,bakingpowder,bakingsoda, and salt in a bowl. Set aside. In another bowl, combine butter, chocolate hazelnut spread,sugar,andbrownsugar.Usinganelectricmixer,cream ingredientstogether, about 4 min. Add egg and vanilla and beat until smooth, about 1 min. Using a wooden spoon or rubber spatula, stir in flour mixture until mixed. Add hazelnuts and stir until mixed. Spoon out the cookie dough onto a cookie sheet, spacing the mounds about 4” apart. Use the tines of a fork to flatten the cookie dough. Bake until lightly golden around the edges, about 10-12 min. Use a metal spatula to transfer the cookies to a wire rack and let cool.

W H A T O U R P A T I E N T S A R E S A Y I N G :

I recommend Sports & Orthopaedic without hesitation! “This was the first time I ever had any need for physical therapy. I didn’t know what to expect. I am so glad that the first experience was with Monique Beeko, and my recovery is a testament to her knowledge and professionalism. I am now well aware of the benefits a good physical therapist can provide. Also, the front desk staff was pleasant and efficient. If any of my friends are ever in a situation where they need PT services, you can be sure I’ll recommend Sports & Orthopaedic without hesitation.” - Goldberg B.

When we remodeled our facility, we endeavored to develop a clinic which is open and inviting. The color scheme and art work were included to encourage a safe-healing environment. Besides being beautiful it is extremely functional with 3200 square feet of clinical treatment area.


H AV E Y O U M E T Y O U R I N S U R A N C E D E D U C T I B L E ?

An insurance deductible is the amount of money that you must pay before your insurance company pays for your medical services. Patients with family plans or those who have had major surgeries or chronic illness are especially likely to have a $0 balance remaining on their out-of-pocket expenses. If your deductible is met, your Physical Therapy may not cost you anything! If you are close to or have met your insurance deductible for the year, then now is the time to come in for Physical Therapy! Are you feeling aches and pains? Loss of balance or strength? Are you unable to do your normal everyday activities? Let

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Feel free to call us and ask to speak to your therapist.

Your therapist can discuss with you why your pain is bothering you again and what you might do about it at home. If further assessment is warranted, your therapist might recommend you come in for an appointment. WE ’ RE HERE TO HE LP YOU WI TH : • Low Back & Neck Pain • Hip, Knee, & Leg Pain • Hand, Arm, & Shoulder Pain

us help you get a head start for 2020 and schedule your consultation! Visit or call 301.989.9040 to talk with your physical therapist today and schedule your appointment!


Corner Balance Begin with standing facing out from a corner. Using the corner for balance if you need it position your feet in a ‘tandem’ stance (Heel to toe). Balance here with eyes open for 1 min, only touching wall if necessary. Switch feet and repeat on opposite side.

• Post-surgical Rehab • Balance Problems • Vestibular & Neurological Disorders • Headaches

Many patients benefit from this exercise, and we hope it helps you, too! However, if it is not met with a good outcome rapidly, please do not continue to perform the exercise. Togetan individualizedexerciseprogram foryourspecificproblem, it isbest toseeaSP.OR.T.S.physical therapist to perform an evaluation at which time a more focused approach will really make a difference.

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