FyzicalDunes: How To Prevent Injuries By Improving Balance

NEWSLETTER THE

2019

Balance Awareness Week

Imagine Living Life Without Balance! • SEPTEMBER 15TH-21ST •

ANNETTE BOSMAN, PT, DPT GET TO KNOW OUR TEAM

Where did you go to school? Des Moines Christian School. Favorites: Food: I love sweet potatoes and brussel sprouts. It’s a tie. Color: I love glittery golds TV show: Gilmore Girls all the way Activities: I love running, hiking, boating, traveling, cooking, medical missions, and being involved at my church.

If you could go anywhere in the world where would you go? Cappadocia, Turkey What is your biggest fear? Canadian Geese. They are repulsive. What is one guilty pleasure you can’t give up? Pinterest. What is a unique talent you have? I love trying new things. I’m currently learning to ski, play guitar, and act like I know something about interior design.

Details Inside FREE FALL RISKASSESSMENTS

NEWSLETTER THE

2019

INSIDE: • Balance and Fall Risk Talk • Patient Success Spotlight • Healthy Recipe • Balance Awareness Week

Whether you have poor balance 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-

How well can you balance on one leg for 10 seconds? If you can’t, then it’s time to look closer at how your balance changes are affecting your body. Does your back start to acheafterstanding for10minutes?This isan indicatorofyourbalance reflexesstarting toslow.Yourbalancesystem is incrediblycomplex,andallowsyou towalkaroundover steps, and obstacles without thinking. However, when your balance reflexes start to slow, it can set you up for a bad fall. Often, you realize your balance is bad when it is too late, and a fall has already happened. Being able to balance well can significantly reduce the number of back and lower extremity injuries. Consider this: Your body is far more able to handle unexpected changes, and uneven ground if you have a good sense of balance. Being able to do so results in far fewer falls, which are the number one cause of back injuries. In addition, betterbalanceallowsyourankle,kneeandhip joints to functionbetter,withoutasmuch strain that can cause abnormal wear and tear. The Center for Disease Control and Prevention reports, “in 2000, falls among older adults cost the U.S. healthcare system over $19 billion dollars or $30 billion in 2010 dollars. With the population aging, both the number of falls and the costs to treat fall injuries are likely to increase.” Additionally,by increasingmusclestabilityandcoordination,yourspinewillhavegreater support and guidance, thereby reducing strain. In turn, your back is able to function appropriately without irritation and inflammation. Protect yourself from injuries by improving your balance and strength. It doesn’t matter how old you are, everyone can benefit from stronger balance reflexes, just ask top athletes. Isn’t it time you handled your balance, before it becomes a bigger problem? HOW TO PREVENT INJURIES BY IMPROVING YOUR BALANCE

free life. Give us a call at today: • DAKOTA DUNES: (605) 217-4330 • CLIVE: (515) 985-7530

Activities to Improve Your Balance. You can benefit from better coordination and balance activities at any age. A stronger, more balanced body relieves aches and pains, while improving your ability to move faster... Here are some activities to improve your balance: 1. Standing glut set - Stand with feet hip width apart and knees slightly bent. Squeeze buttocks together gently, knees should turn out a little. Do not squeeze so hard that you tilt your pelvis. Hold for 10 seconds, 10 times. • Progression - Repeat this exercise standing on one leg.This exercise should be done near a counter or in a doorway for support as needed. Balance for as long as you can up to 1 minute 3 times on each leg. 2. Single leg stance - Stand on one leg with knee slightly bent. Make sure your hips remain even. This exercise should be done near a counter or in a doorway for support. Balance for up to 1 minute using assistance as needed, repeat 3 times on each leg. • Progression - Repeat single leg stance standing on a pillow or cushion to increase difficulty. Physical therapy is very important to strengthening joints and learning the right exercises to improve balance. A professional can help you develop a program that plays into your strengths while increasing your ability to balance and reduce back injuries.

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BALANCE AWARENESSWEEK

Close your eyes and stand on one foot. It’s hard right? Now imagine having that same disoriented feeling on two feet and with your eyes open. Balance is something most of us take for granted. It’s automatically hardwired into our bodies at birth, evolving and adapting as we grow and age. While basic balance is innate, some of us can perfect or master our balance through exercise and practice. We don’t often think about our balance—until, of course, we lose it. While most people may not be familiar with the word “vestibular”—relating to your inner ear, brain, and sense of balance—many of us have experienced the awkward or sometimes scary feeling when we momentarily lose our balance. Maybe it’s taking a wrong step or getting motion sickness aboard a jostlingboat.Or thatnauseatinghead-spinningsensationafterone toomany alcoholic beverages. Eventually, our balance comes back and life moves on. This is not the case for the over 69 million Americans who suffer from the mostly invisible and frequently debilitating symptoms of chronic imbalance associated with a vestibular disorder. Whether it comes on gradually over time or all of the sudden, bouts of dizziness, vertigo, and nausea can make manyof life’smore routine tasksvirtually intolerable.Try togetagoodnight’s sleep with a high-pitched ringing in your ear. Or try to focus on something as everything around you appears to be spinning. For those living with a vestibular condition, everyday life becomes a progressively challenging obstacle course to navigate. That is why VeDA pioneered Balance Awareness Week (BAW) in 1997: to be an opportunity each year to come together and shine a light on these

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7 otherwise invisible balance disorders. If we’re all more aware, then we can better understand and be empathetic to those who need our support the most—our family, friends, co-workers, and neighbors. Effective treatments are available for many vestibular disorders. Whether treatable or chronic, faster and more accurate diagnosis, along with effective coping strategies can greatly improve quality of life. Join us this September for Balance Awareness Week, and together we can pave the way toward restoring a life rebalanced. By participating in Balance Awareness Week, you can increase awareness about vestibular disorders and donate to support patients in their journey back to balance. 8 1 4 http://1sudoku.com n° 315825 - Level Hard 6 4 7 7 9 3 8 5 9

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Source: https://vestibular.org/BAW

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Call us today to schedule an appointment!

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5 7 6 GLUTEN-FREE PUMPKIN COOKIES

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INGREDIENTS • 1 ripe banana, mashed • 1/2 cup pumpkin puree • 2 large eggs • 1/2 cup peanut butter • 3 tbsp coconut oil, melted

n° 3996 - Level Hard • 1/2 cup oat flour, grou d • 1/2 cup almond meal • 1/2 tsp baking powder • 1/2 tsp baking soda • 1/8 tsp salt • 2 tsp Vietnamese Cinnamon (5% Oil) • 1/4 tsp Frontier allspice • 1/4 cup mini chocolate chips • 1/2 cup dried cranberries and cherries 7 5 2 9 1 7

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9 • 2 tsp vanilla extract • 3 tbsp maple syrup • 1 1/2 cups gluten-free rolled oats

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9 8 DIRECTIONS Preheat oven to 350°F. Grease or line a baking sheet with parchment paper or a silicone baking mat. Set aside. In a mixing bowl stir together mashed banana, pumpkin, eggs, peanut butter, coconut oil, vanilla and maple syrup until well combined. Add in oats, oat flour, almond meal, baking powder, baking soda, salt, Vietnamese cinnamon, allspice, chocolate chips and dried fruit; stir to combine. Refrigerate for 5 minutes to harden. Drop cookies by spoonfuls on prepared baking sheet. They won’t expand much, so feel free to press them down slightly, and make them as uniform as possible to ensure even baking. Bake for about 12 minutes until lightly browned. 2 1 4 3 9 8 5 1 2 3 6

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BALANCE & FALL RISK TALK

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YMCA IN SOUTH SIOUX CITY 601 Riverview Dr. South Sioux City, NE 68776 Goodies provided September 17 • 11:15am-12pm

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Had improvements within days of starting physical therapy! “Great experienced staff. Friendly and helpful. Came in for pelvic floor issues and had improvements within days of starting physical therapy. Would recommend to others.” – K.G. 2 9 8 4 6 9 5 8 1 6 4

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FREE FALL RISK ASSESSMENTS CALL TO SCHEDULE TODAY! SEPTEMBER 19TH & 24TH 11AM-1PM AT THE YMCA DAKOTA DUNES: (605) 217-4330 | CLIVE: (515) 985-7530

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