Back To Action: Prevent Injuries By Improving Balance

Health & Fitness Newsletter by Back To Action Physical Therapy

Health & Fitness The Newsletter About Your Health And Caring For Your Body

“Is Your Bad Balance Putting You In Danger?” PREVENT INJURIES BY IMPROVING BALANCE

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. Have you noticed you are tripping more, or having to fumble and reach for the walls at night? Do you ever feel a little unsteady on your feet, or find yourself shuffling? Does your back start to ache after standing for 10 minutes? These are all indicators of your balance reflexes starting to slow. Balance is a big deal in our everyday world, but we take it for granted. Just think how long it took you to master walking, running, and jumping as a child. Your balance system is incredibly complex, and allows you to walk around over 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. (continued inside)

Inside: • Prevent Injuries By Improving Balance

• Patient Success Spotlights

• Practice News

• Activities To Improve Your Balance

Health & Fitness The Newsletter About Your Health And Caring For Your Body

ACTIVITIES TO IMPROVE YOUR BALANCE | RELIEVE FOOT PAIN IN 60 SECONDS | PRACTICE NEWS

“Don’t Fall For False Narratives About Balance Improvement!” PREVENT INJURIES BY IMPROVING BALANCE

Many people feel the symptoms of their balance reflexes changing in their late 30’s, when they begin to have backache after standing for a long time. Your balance plays a critical role in the health of your spine, supporting your low and upper back. Given that back injuries bring interrupted sleep, additional aches and pains, and countless absences fromwork, most people would appreciate knowing a few strategies for avoiding such an outcome. Read on inside for some great tips on improving your balance and back health. 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, better balance allows your ankle, knee and hip joints to function better, without as much strain that can cause abnormal wear and tear. TheCenter forDiseaseControlandPrevention reports, “in2000, fallsamongolderadults 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 increasing muscle stability and coordination, your spine will have greater 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? Call us today to speak with your physical therapist, or come on in for a free consultation.

PATIENT SUCCESS SPOTLIGHTS I feel better! “When I arrived here to therapy, I felt really bad. I had a lot of pain in my spine. Now, with the aquatic therapy I have received, I feel better.The Back to Action staff made me feel at home and motivated me to continue with my therapy. I thank all the staff for the help they gave me.” - Maria B.

Look inside to learn more about our programs to say good-bye to aches and pains and return to a pain-free, active lifestyle! www.back-to-action.com You will be well taken care of! “I came in for back treatment and after several sessions, I had a vast improvement. They focused on strengthening my back muscles which helped me improve immensely. The group at Back to Action did a great job with my recovery. I would recommend this facility to anyone suffering from an injury. You will be well taken care of.” - Jerry O.

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. Visit a Physical Therapist: Physical therapy is very important to strengthening joints and learning the right exercises to improve balance. A professional at Back to Action Physical Therapy can help you develop a program that plays into your strengths while increasing your ability to balance and reduce back injuries.

Physical Therapists Are The Mechanics Of Your Body!

Relieve Foot Pain In 60 Seconds Try this movement if you are experiencing pain.

Improves Balance

HEEL-TO-TOE WALK The same exercise police employ for people suspected of drunk driving helps improve balance. Walk forward in a straight line with your heel paired up with your toes of the opposite foot. Follow this by walking backward in the same fashion.

www.simpleset.net

Minor aches and pains are warning signals from your body to let you know something is not working properly. Don’t put off the pain until it’s too late. Come in today for a “Tune-Up.”

CALL TODAY!

Harlingen 956-428-8951

Del Rio 830-775-9118

Brownsville 956-621-0397

Eagle Pass 830-757-2497

PRACTICE NEWS: Keeping Our Community InMind!

Brownsville. Back toAction inBrownsvillewelcomed thesummerseasonwitha10K runsupporting the Port of Isabel Chamber Of Commerce with their Summer Causeway Run & Fitness Walk event. The Chamber’s goal was to use part of the proceeds for their new scholarship program benefiting local students. On the 19th of June, we joined our Harlingen Back To Action clinic staff along with the company administration for a summer get together in Pharr in an event place called Main Event. We had food and lots of fun. We played bowling and laser tag. Emily, our front desk girl, had the highest score of 3,400 points among all 36 players that played in our group. We bonded with everyone which we regularly do yearly and it’s always a wonderful experience. The Texas International Fishing Tournament (TIFT) Organization will be launching their 5th Annual TIFTCatchARedfishEducationalScholarship (CARES)at their78thevent fromAugust2nd toAugust 6th. Back to Action Brownsville donated $250 toward the TIFT’s educational scholarship program. Eagle Pass. Eagle Pass had a very busy month. We had so many patients that we had another physical therapist help us out for an entire month! This is the first time Eagle Pass required two physical therapists. It was great to see many of our patients getting the rehab they needed. Andrew Reed has over 3 decades of experience in physical therapy and has been an asset to our Eagle Pass team over this past month. We truly thank him for his dedication, expertise, and flexibility and wish him the very best in his future endeavors. Wewouldalso like tosendoutahugecongratulations toRosannaMoreno,ourPTtech, forcelebrating her 13th year with Back to Action. Rosanna is an amazing person and a great tech. She truly loves her job and wants to see all of our patients get better. We were blessed to have “inherited” her when we opened Back to Action in Eagle Pass in 2005. She is our longest lasting employee and we truly appreciate all of her hard work and loyalty to the company. Rosanna, you are one of a kind!! Back toActiongaveback to thecommunitybydonating items to theSouthwestTexasJuniorCollege studentpantry.Facultyanddifferentstudentorganizationshaveput this inplace forcollegestudents who may need supplies or food while enrolled in school. We wanted to assist to provide students with a thriving learning environment and not worry about their next meal or basic school supplies. Passing their college classes and paying tuition and bills is hard enough. Harlingen. On June 6th, the Harlingen Back to Action staff and patients donated boxes of cereal to the Rio Grande Valley Food Bank for their Healthy Over Hungry campaign. We would like to thank everyone who donated to this cause. While also being environmentally conscious, Back to Action has balanced a good way to help the community. We donated shredded paper, which will go to line the kennels at the Humane Society. We also donated food to help feed the animals. Finally this month, two of our student observers completed their hours with us. We would like to take thisopportunity towishNathanandSavannahall thebestwith their futureeducationalchoices. They will both be positive influences in the physical therapy profession. We want to wish you well! Del Rio. Happy Summertime from Back to Action in Del Rio! With temperatures over 100 degrees most days in June, we had no choice but to welcome summer early! With school out and schedules more flexible it is a great time to give some time and attention to the aches and pains you’ve been ignoring too long! Come in and let one of our physical therapists perform a quick screening to see if you may be a candidate for physical therapy. If so, you will be referred to your primary physician to obtain a referral for physical therapy. This month we welcomed our new class of student pilots whom we are sponsoring through the Military Affairs Association. We look forward to getting to know the class of 19-10 and are excited to plan some fun events during your stay in Del Rio. PTtechnicianAnnalicelebratedherthreeyearanniversarywithBacktoActionthisyear!Congratulations and thanks for your hard work and dedication to your work!

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