FIGHT THE FALL
If you frequently notice an imbalance, dizziness, or unsteadiness that makes you feel as if you may fall over at any given time, it is a sign that you may be living with a balance or gait disorder. Balance disorders, and balance issues in general, all stem from the vestibular system. How can I tell if I need to improve my balance? It can sometimes be difficult to determine if your balance is in need of improvement. The simple test below may be an indicator that you should seek physical therapy intervention: • Stand barefoot next to a counter, sink, or chair 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 your eyes closed. • Do you wobble or lose your balance? This means your balance needs work. 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 suffer a harsh fall. The good news is that most falls can easily be prevented, simply by the regular exercising of your balance system. It is important to note that you should also contact a physical therapist if you have any of the following symptoms: • Dizziness or vertigo (“spinning” sensations, even when remaining still). • Nausea or vomiting. • Arm or leg weakness. • Abnormal eye movements. • Difficulty standing up from a seated position or standing for prolonged periods of time. What are Gait and Balance Disorders? Your gait and balance are intricate in nature. Each relies on the movement of so many different parts of the body, and each are incredibly dependent on a long list of external factors. There are so many different • Inability to focus or remain alert. • Double vision or tunnel vision.
elements that can impact your gait and your balance, from your age, the type of shoes you are wearing to how many hours of sleep you got last night. Proper gait and ideal balance really do require a full-body effort, utilizing: • Inner Ear
• Eyes • Brain • Core Muscles • Feet, Ankles, and Legs • Sensory Nerves
When a problem develops in any one of these areas it can lead to difficulty walking, trouble with balance, unsteadiness on your feet, and even dizziness and lightheadedness, which can further complicate your ability to balance. Whatever the case may be, all treatment plans will contain targeted balance exercises and stretches to help improve your core, vestibular system, and overall proprioception. Are you ready to get back on your feet and decrease your risk of sustaining a balance-related injury? Contact Preferred Physical Therapy Associates to schedule a consultation and get started today!
Call us today to schedule an appointment!
HEALTHY RECIPE: RATATOUILLE DIP
INGREDIENTS • 1 (14.5 ounce) can crushed tomatoes • 1 small eggplant, cubed • 1 small zucchini, cubed • 1 small yellow squash, cubed
• 1 small red bell pepper, chopped • 1 tbsp fresh thyme leaves
• ½ tsp garlic powder • ½ tsp ground pepper • ½ cup grated Parmesan • 8 oz pita chips
DIRECTIONS Stir together tomatoes, eggplant, zucchini, yellow squash, and bell pepper in a 4-quart slow cooker. Cover and cook on High for 1 hour. Stir in thyme, garlic powder, and ground pepper. Turn to Low and cook for 30 minutes more. Using a potato masher, crush the vegetable mixture to a chunky consistency. Stir in Parmesan. Stir occasionally while serving with pita chips.
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