Is Your Balance Setting You Up For An Injury

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

IS YOUR BALANCE SETTING YOU UP FOR AN INJURY? | PATIENT RESULTS | EXERCISE ESSENTIALS

Is Your Balance Setting You Up FOR AN INJURY?

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

How is your balance? Have you checked it lately? Poor balance and coordination is the number one cause of trips, falls, and injuries. It even greatly affects back pain and posture. You don’t have to be old to have non-optimum balance. In fact, a majority of sports injuries are attributed to not having the right balance reflexes needed to adapt to the surface, causing sprains, strains and other injuries. 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.

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What Do You Know About Balance?

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!

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Outstanding Patient Results

I have strength for more activities! “ I have strength to engage in more activities, being pain free is a huge benefit in my mental well being. Looking forward to playing tennis and bowling.” - M. Gottman

I am pain free and stronger! “ When I came here I had pain in my lower back and groin/hip, especially when on long walks. Through my therapy and subtle exercise movements I am pain free and stronger. ” - S. Martin

Do You Suffer With Any of The Following Symptoms?

• Pain while bending or reaching • Soreness after sitting awhile • Difficulty standing for > 20 mins

• Pain when trying to sleep • Pain when driving > 30 mins • Radiating pain to buttocks

Learn How To Alleviate Your Pain Naturally With This Free Book

GET IT INSTANTLY AT: www.spinebook.net/kinectpt

Staff Spotlight

MELANIE CLEMENT PT, DPT, CSCS Doctor of Physical Therapy

Melanie Clement grew up in Arizona and was heavily involved in athletics throughout her entire life. In high school, she retired from swimming competitively and began to row for the Tempe Town Lake Junior’s program . She then was recruited to row for Indiana University on the Division I Women’s Rowing Team. Unfortunately, a rowing injury prevented her from competing all 4 years with Indiana University. With her rowing career coming to an end, she was presented an opportunity to coach in the strength and conditioning department working with the other various division I sports teams. Upon graduation from Indiana University in 2012, she received her Certified Sports and Conditioning Specialist certification.

With her passion for athletics, human movement, and performance, she attended Franklin Pierce University for physical therapy school in Goodyear, AZ in March of 2016. Melanie enjoys treating all conditions ranging from sports injuries, post surgical, as well as Parkinson’s Disease. Melanie is also certified in LSVT Big and Loud --which is a treatment for patient’s with Parkinson’s Disease. In her free time, Melanie enjoys spending time with her family in Arizona as well as Indiana.

Healthy Recipe

Eating Right Never Tasted So Good!

Dark Chocolate Cranberry Oatmeal Cookies Recipe Directions

11 Ingredients • 1 cup (100g) instant oats • ¾ cup (90g) whole wheat/gluten free* flour • 1 ½ tsp baking powder • 1 tsp ground cinnamon • ¼ tsp salt • 2 tbsp (28g) coconut oil/unsalted butter • 1 large egg • 1 tsp vanilla extract • ½ cup (120mL) pure maple syrup • ½ cup (55g) fresh cranberries, chopped • 3 tbsp (42g) chopped dark chocolate

Whisk together the oats, flour, baking powder, cinnamon, and salt in a medium bowl. In a separate bowl, whisk together the coconut oil, egg, and vanilla. Stir in themaple syrup. Add in the flour mixture, stirring just until incorporated. Fold in the cranberries and 2 ½ tablespoons of the chopped dark chocolate. Chill the cookie dough for 30 minutes. Preheat the oven to 325°F, and line a baking sheet with parchment paper or a silicone baking mat. Drop the cookie dough into 15 rounded scoops onto the prepared sheet, and flatten to the desired thickness and width using a spatula. Gently press the remaining chopped dark chocolate into the tops. Bake at 325°F for 9-12 minutes. Cool on the pan for 10 minutes before turning out onto a wire rack.

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Natural Way To Improve Balance In 60 Seconds

Exercise Essentials Try these simple exercises to maintain a healthy body... Share this with a friend or family member to help keep them healthy too!

Helps Balance

Stretches Hips

ALTERNATING STEP TOUCH Stand “tall”, with sturdy step stool positioned in front. Step one foot at a time onto the stool. Alternate legs. Repeat 10 times.

BALANCE | HIP STRATEGY + LATERAL REACH Stand with good posture. Reach to the side while keeping your balance. Keep knees straight. Return to start. Repeat on opposite side.

Exercises copyright of

www.simpleset.net

Refer a Friend Do You Have Friends or Family Unable to Do The Following? 9 Move without pain 9 Bend and move freely

Giving the Gift Of Health

We sincerely appreciate the referral of friends and family! This month we’d like to recognize and say thanks to the following people who referred others to Kinect: REFERRAL Club • Gary Hutchison • Jim Auten • Zoe Conklin • Sharon Steinhauer • Gail Harman - Referred 10 patients!

9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle

Who do you know that needs our help? If you know someone suffering with aches and pains give the gift of health. Refer them to Kinect Physical Therapy today. Pass along this newsletter or have them call us directly for a Free Physical Therapy Check-Up.

CHANDLER/SUN LAKES 480.802.8730

GLENDALE 623.934.1154

SAN TAN VALLEY 480.568.4580

MESA 480.833.2778

CALL TODAY!

950 E Riggs Rd. Suite 1 Chandler, AZ 85249

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SAN TAN VALLEY 1745 W Hunt Hwy #103 San Tan Valley, AZ 85143 Phone: 480.568.4580 Fax: 480.568.4581 MESA 1118 N. Recker Rd. Suite 109 Mesa, AZ 85205 Phone: 480.833.2778 Fax: 480.833.0232

CHANDLER/SUN LAKES 950 E Riggs Rd Suite 1 Chandler, AZ 85249 Phone: 480.802.8730 Fax: 480.802.8739 GLENDALE 4494 W Peoria Ave. Suite 115B Glendale, AZ 85302 Phone: 623.934.1154 Fax: 623.934.3887

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