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.
Nebraska Orthopaedic Newsletter
WE CAN HELPYOU HAVE A Healthy & Active NEW YEAR
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Nebraska Orthopaedic Newsletter
Avoid Future Back Pain & Injuries BALANCE SETTING YOU UP FOR AN INJURY?
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 matterwhatyourage,balanceaffectsyourability tobeactive. 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).
Amy Hoffman, PT, DPT
• Physical Therapist with Nebraska Orthopaedic
Physical Therapy for 5+ years • Doctorate of Physical Therapy from Creighton University in 2009 • Trained in Graston Technique • Trained in Kinesiotaping • Forward on the Creighton Bluejays women’s basketball team from 2002-2006
• Now try it with your eyes closed.
• Do you wobble a lot or even lose your balance? Your balance needs work! 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
402-620-4605 CALL TODAY! www.NEOrthoPT.com
“The State Of Your Balance Affects A Lot!” IMPROVING BALANCE TO EASE PAIN
Strengthens Balance ALTERNATING STEP TOUCH Stand “tall”, with sturdy step stool positioned in front. Step one foot at a time onto the stool. Alternate legs. Repeat 5 times.
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. 2.5 million adults were treated for nonfatal injuries in emergency departments in 2013.
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!
Healthy Recipe
As we welcome a new year in wellness, we welcome new insurance benefits. Finances play a big part in mapping out your year and medical expenses are certainly a consideration. If you are like most patients, you have a deductible plan which reset on January 1st. Even after your deductible is met, your insurance still delegates a portion of the cost of your care to you, usually in the form of a co-payment. Since all the money you spent toward that deductible in 2017 will be swept clean, we strongly suggest paying something toward your deductible at each visit so once your claims process (usually 2-4 weeks), you don’t have a large, intimidating balance due. At the very minimum, we recommend payingat leastyourco-paymentateachvisit.Planahead,stay informed and most importantly, ask questions. Ask our staff if you have any questionsaboutyour insurancebenefits in thenewyear.Wewillhelpyou understand them and figure out the best way to get the care you need. We'reHere toHelpWith Your InsuranceBenefits
3 • Kosher salt and freshly ground pepper • 3 tablespoons pomegranate molasses • Seeds from 1 pomegranate • 1/2 cup coarsely chopped toasted hazelnuts • Finely grated zest of 1 lime • 1 tablespoon finely grated orange zest 8 1 6 3 4 Roasted Brussels Sprouts with Pomegranate INGREDIENTS • 1 1/4 pounds Brussels sprouts, trimmed and halved • 2 tablespoons canola oil 7 5 3
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5 9 DIRECTIONS Preheat the oven to 375 degrees F. Put the Brussels sprouts in a medium roasting pan; toss with the canola oil and season with salt and pepper. Roast in the oven until light golden brown and a knife inserted into the centers goes in without any resistance, about 45 minutes. Transfer the sprouts to a large bowl and add the pomegranate molasses, pomegranate seeds, hazelnuts, and lime and orange zests. Season with salt as needed. 6 2 7 9 7 5 8 4
Patient Success Story
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Recipe courtesy of Bobby Flay
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“When entering the clinic for my first visit, I was unable to raise my arm high enough to take my coat off and on by myself. It was a huge accomplishment to complete that task independently by the 4th or 5th visit, continued to improve, and was eventually able to graduate wearing my NOPT t-shirt that I pulled on over my head with no assistance. Getting back to independent living following my shoulder surgery would not have been possible without the exceptional therapy services and home exercise program offered by Nebraska Orthopaedic Physical Therapy.” - Barbara “Getting back to independent living!”
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