Newsletter by FYZICAL Therapy & Balance Centers
THE
September, 2020
NEWSLETTER
EXCITED FOR FALL GARDENING? AVOID BACK PAIN WITH THESE TIPS
INSIDE: • How Can Physical Therapy Help My Back Pain Or Sciatica? • Chocolate Fruit Dip • What Should I Wear To My Physical Therapy Visit? • Patient Success Spotlight Fall gardening offers the opportunity to plant fall flowers, clean out the flower beds and vegetable garden, and toplant bulbs that bloom next spring. Fall gardening has several advantages, such as cooler temperatures and less humidity than summer months. However, you have to take the necessary steps to protect your back from injury during gardening. (continued inside)
THE
September, 2020
NEWSLETTER
EXCITED FOR FALL GARDENING? AVOID BACK PAIN WITH THESE TIPS
2. Dress for the garden. Gardening requires dressing for the occasion. Weather permitting, it is ideal to wear long pants and long sleeves. If it is too warm to do so, at least make sure you have on protective gloves and supportive shoes. Make sure your shoes cover the entire foot and have a skid-resistant sole. Wearing shoes with good arch support helps take away some of the strain that gardening potentially causes to your back. Wearing flip flops or sandals potentially increases your risk of slipping, tripping or falling, which can potentially damage your back. 3. Safety First. Choose the right gardening tools to limit the stress on your body: • The tool should be sturdy but not heavy. • Choose handles that provide a comfortable grip size. The grip should feel soft and should easily fit into your hand. • Choose a tool that is efficient at the task it is meant to perform – one that utilizes leverage and is sharp enough to cut. Protect your back before, during, and after gardening by following these tips: • Squat or use one knee to support yourself while gardening. • Keep your spine as straight as possible. • Use your hips and knees to lift, rather than your back. • Alternate tasks such as digging, lifting, andwalking. This relieves strain on your spine. Whether you have been injured or have been suffering for a long time, seeing a physical therapist at FYZICAL Therapy & Balance Centers can help you return to a more active and pain-free life. Give us a call at the location nearest you!
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(continued from outside) Our clinic can diagnose whether the pain you’re feeling is a result of general back pain or sciatica. Back pain typically develops as the result of an
injury or muscle strain, which is why it is so common with the repetitive bending, digging, and reaching that gardening entails. Sciatica is a specific type of back pain that is extremely common. It develops from issues surrounding the nerves and canbe felt in the lower back, legs, or buttocks. Sciatica occurs when the sciatic nerve becomes “pinched” or otherwise damaged in some way, thus resulting in a “shooting,” “stinging,” or “burning” sensation. Whether you’re experiencing general back pain or sciatica pain, our physical therapists at FYZICAL are licensedand trained in helpingalleviate your discomfort. They can also provide you with helpful tips for avoiding back pain and sciatica while gardening (and doing other daily tasks) so you can comfortably enjoy your leisure activities. How can I prevent back pain or sciatica while gardening? Gardening offers the opportunity to experience the outdoors whileworking on your green thumb. However, it is important to take the necessary steps to protect your back from injury while gardening. Below are 3 tips for pain-free gardening: 1. Warm up first. Much like any other form of physical activity, it is important to warm up before gardening. This is especially important if you enjoy tending to your garden in the morning, as your lower back is the most vulnerable to injury first thing in the morning. It is important for morning gardeners to make sure to walk around, or at least be up and moving, for about 45 minutes before starting any bending or lifting. Adding in some back stretches can also help decrease your risk of pain or injury.
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HOW CAN PHYSICAL THERAPY HELP MY BACK PAIN OR SCIATICA?
While following the above steps can greatly decrease your risk of pain or injury, they are not always completely effective. Fortunately, back pain and sciatica are both effectively treated through physical therapy. Our licensed physical therapists will help determine your diagnosis before creating your treatment plan. The main stages of your plan will focus on pain relief, whichmay include any combination of light exercises, manual therapy, ice and heat therapies, posture improvement, or any other treatment that your physical therapist deems fit. As you progress and improve, your physical therapist will expand on your exercises and stretches by making them more intensive over time. This will help increase your overall strength and range of motion. Wewill spend one-on-one time with you on each visit, using hands-on techniques that get the joints, muscles, and nerves moving again. We will also design a comprehensive exercise and education program to get you back to comfortably doing what you want to do. A physical therapist can help youmove better with less pain, which can make your hobbies and physical activities much easier. A physical therapist can help speed up your recovery by giving you the tools to be successful – we don’t just treat your symptoms; we want to empower you to be able to prevent your pain from returning and to live your daily life without fearing discomfort from your back pain or sciatica. If you are experiencing back pain or sciatica and you are looking for relief, contact FYZICAL today – we’ll get you on the road to recovery so you can get back to tending your garden in no time!
Call us today at 915-755-0738 to schedule an appointment!
CHOCOLATE FRUIT DIP
INGREDIENTS • 1 cup chocolate chips • 8 ounces cream cheese softened • 1 cup powdered sugar
• 1 teaspoon vanilla extract • 1 1/2 cups whipped heavy cream or whipped topping • 1 tablespoon chocolate sprinkles
DIRECTIONS Place the chocolate chips in a medium bowl; microwave in 30 second increments until chocolate is melted. Place the cream cheese, powdered sugar and vanilla extract in a bowl and beat with a mixer until smooth and fluffy. Pour the melted chocolate into the cream cheese mixture and beat until well combined. Gently fold the whipped cream into the chocolate mixture until thoroughly combined. Spoon into a serving bowl. Top with sprinkles, then enjoy.
Source: https://www.dinneratthezoo.com/chocolate-fruit-dip/
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Patient Success Spotlight
“I feel more confident about doing things!” Maria Perea’s hand pain slowed her life down; it affected her day to day activities and kept her in constant pain. But then she GOT FYZICAL with our Physical Therapy staff! Here is what she had to say: “I could not grasp anything with my left hand. It has now improved with just a little bit of effort and the help of my therapists. I feel more confident about doing things now than before therapy. I recommend anyone to come to this place if they need healing. Everyone here is just great!!” - Maria P.
Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.
WHAT SHOULD I WEAR TO MY PHYSICAL THERAPY VISIT?
Stretches Back
www.simpleset.net
STANDING EXTENSIONS While standing, place your hands on your hips and lean back to arch your back. Hold for 10 seconds and repeat 8 times.
There’s no specific dress code but, stick to these guidelines when deciding what to wear for physical therapy:
• Wear comfortable, loose-fitting clothing that allows you to move freely. You don’t want tight or heavy materials restricting your range of motion.
• Stick with shorts, or at least loose exercise pants that can comfortably expose your lower leg (all the way up to the knee).
• Choose exercise-appropriate sneakers that comfortably support and cushion your feet. No sandals, flip flops, or heels. For more information on what to expect from physical therapy, or to schedule an appointment, please contact FYZICAL at a clinic nearest you.
https://www.martinfootandankle.com/faqs/what-should-i-wear-to-my-physical- therapy-visit-.cfm
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FIGHT THE FALL
What’s causing my balance issues? There are several factors that can impact your balance. Just a few include: • Benign paroxysmal positional vertigo (BPPV). • Meniere’s disease. • Vestibular neuritis. • Migraines. • Poor posture. • Injury or ailment. • Neurological issues, such as brain injuries, stroke, or Parkinson’s disease. The make-up of your treatment plan will be dependent upon the origin of your balance issue. When you arrive at FYZICAL, your physical therapist will walk you through a comprehensive exam in order to gauge the nature of your condition and figure out the best course of treatment for your needs. Whatever the casemay be, all treatment plans will contain targetedbalance exercises and stretches to help improve your core, vestibular system, and overall proprioception. Dependingon your condition, vestibular rehabilitation and videonystagmography may also be included in your treatment plan. Are you ready to get back on your feet and decrease your risk of sustaining a balance-related injury? Contact FYZICAL to schedule a Free Fall Risk Assessment and get started today! BALANCE PATIENT SUCCESS STORY
Whenwas the last time you had your balance checked?Nomatter what age you are, your balance can always be improved - in fact, even those who do not live with a balance or gait disorder can still suffer from balance-related injuries that occur frompoor posture or reflexes. However, 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. The vestibular system is a delicate collection of fluid-filled chambers and sensory nerves located in the inner ear. Your vestibular systemhelpsmanage your “proprioception,” or sense of position, and when this is altered, it can be difficult to keep yourself steady. If you have been noticing issues with your balance, contact FYZICAL today sowe can help you figure out the root of your problem and treat it accordingly. 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 youwobble or lose your balance? Thismeans your balance needs work. According to theCenters For DiseaseControl (CDC), over 2.5million 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. If you have recently sustained a balance-related injury, it is important to seek the help of a physical therapist immediately, in order to avoid additional injuries in the future. 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).
“I feel more secure on my feet!” “When I first came I was walking with a cane which I never had to use before. I was suffering from dizziness and light-headedness. It kept me from being able to complete my everyday chores. I had to hold on to walls jut to make it to the other side of the house. Unfortunately, I had two falls before I started therapy here. Now, (after just 5 physical therapy visits), I feel so much better. No more dizziness. I feel more secure on my feet. I don’t use the cane as much, only outside. My balance is so much better. I still work at home with balance. I am very grateful for all the help I received.” - Fran S. (continue reading more about this patient’s case in the next page) Dominique Betancis (Enrolled in Physical Therapy Program at the University of St. Augustine for Health Sciences), Fran Stokes (FYZICAL Patient), Justin Valdez PT, DPT (Balance Program Director).
• Inability to focus or remain alert. • Double vision or tunnel vision.
• Nausea or vomiting. • Arm or leg weakness. • Abnormal eye movements. • Difficulty standing up from a seated position or standing for prolonged periods of time.
SCHEDULE A FREE FALL RISK ASSESSMENT TODAY! RECEIVE A FREE 15-MINUTE VIRTUAL CONSULT FOLLOWING YOUR ASSESSMENT NORTHEAST OFFICE
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Fight The Fall This Fall
September is National Fall Prevention Awareness Month! Here at FYZICAL El Paso we’ve witnessed the harsh reality of how having a bad fall can impact and change your life. We want to Fight the Fall! We make it our top priority to offer our patients the best possible balance and fall prevention care available in El Paso. I just can’t emphasize enough how important these topics are. It’s critical to get dizziness and balance problems assessed and treated properly so that you aren’t left experiencing long-term effects. Some balance issues can be very straight forward, others, very complicated. Justin Valdez, our Director of Balance, is a great resource for our team. We send patients to him when we need to solve less common, more complicated problems. Justin is able to tap into various resources including his own extensive training as well as utilizing FYZICAL’s National Director of Balance to take care of all our patients’ needs. We have an amazing team to help you or someone you love overcome their problems. Justin tells this story of a particular patient he treated who suffered from a bad case of vertigo and dizziness. “This particular patient underwent a medical procedure and almost immediately after experienced a severe episode of vertigo. She’d never experienced this before and went to a clinic in East Texas for help. Thankfully, they did a pretty good job of assessing her condition. The data we received from them was very thorough, but her problems were unchanged and quite severe. She came home and found us. By the time we saw her, she had been experiencing vertigo for around 3 months. She stopped walking or standing very much as she was dizzy and afraid of falling. On her first day in our clinic about 95% of her symptoms were alleviated. We used a specialized type of infrared goggles to closely assess her problem and apply the appropriate treatment. She’s still in ongoing treatment with us, but now she’s able to walk around in her home without the fear of falling. As of today, just a few weeks since we met, 100% of her dizziness is gone. She’s more confident and we’re tackling the rest of her balance problems so she can live a full and happy life. Many physical therapists will treat their patient’s dizziness, and some will get better, some will not. Balance problems and dizziness are not the same thing! You must know the difference in order to treat successfully. Not knowing the difference and ignoring your fall risk can result in broken bones, hospitalization, and even death. We don’t do that here. Our program identifies a fall risk if it’s present. Our team is specially trained to do just that. We then tailor a successful program for you and see it through to eliminate the very dangerous fall risk. Our goal is simple. The more active you can be the better your health. We can help you love your life! “ Luis Zuniga PT, DPT, CHT, MTC
It’s important to note that this patient’s condition had developed after a surgical procedure she’d recently undergone. Her condition was not recognized by her physician (not uncommon by the way) as a problem that physical therapy could address. If she’d been referred to us straightaway, she would not have gone through the suffering and expense that she did. It’s also critical that she was seen by a physical therapist who understood these kinds of problems. When examining for a balance or vertigo issue, there are often many underlying health concerns that need to be addressed as well. They’re hard to detect and can be tricky, but our office has the equipment, technology, and training necessary to be able to find and treat them. If these issues are not taken care of early on, the effects are lifelong. Finding that you’re off balance can be extremely scary and confusing. Falling is dangerous, and can pose a huge threat to your physical health. Ignoring these kinds of problems today will do you absolutely no favors in the future. So if you’re looking for a sign to get help, consider this your sign. Contact our office today for an assessment and learn what FYZICAL El Paso can do for balance treatment that other clinics cannot. The only thing that should be falling this season are leaves, not you!
Take care, - Luis, Fyzical El Paso
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