Health & Wellness Newsletter by Homestead Physical Therapy
NEWSLETTER Health &Wellness
FIGHT THE FALL STAY ON YOUR FEET WITH PHYSICAL THERAPY
ALSO INSIDE TIPS TO PREVENT HOLIDAY STRESS
EXERCISE OF THE MONTH | HEALTHY RECIPE
NEWSLETTER Health &Wellness
FIGHT THE FALL STAY ON YOUR FEET WITH PHYSICAL THERAPY
When was the last time you had your balance checked? No matter 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 from poor 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 youmay 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 sensorynerves 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 Homestead Physical Therapy today so we 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 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. 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
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If you would like your child in top form for Fall activities, contact us today at 307-745-5434 or online at www.homesteadptlaramie.com.
physical therapist if you have any of the following symptoms: • Dizziness or vertigo (“spinning” sensations, even when remaining still). FIGHT THE FALL STAY ON YOUR FEET WITH PHYSICAL THERAPY Continued from previous page.
• Inability to focus or remain alert. • Double vision or tunnel vision.
balance issue. When you arrive at Homestead Physical Therapy, your physical therapistwillwalkyouthroughacomprehensiveexaminorder togaugethenatureof yourconditionandfigureout thebestcourseof treatment foryourneeds.Whatever the casemay be, all treatment plans will contain targeted balance exercises and stretches tohelp improveyour core, vestibular system, andoverall proprioception. Dependingonyour condition, vestibular rehabilitationandvideonystagmography 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 Homestead Physical Therapy to schedule a consultation and get started today!
• Nausea or vomiting. • Arm or leg weakness. • Abnormal eye movements. • Difficulty standingup fromaseatedpositionor standing for prolongedperiods of time. What’s Causing My Balance Issues? There are several factors that can impact your balance. Just a few include: • Benign paroxysmal positional vertigo (BPPV).
Are you drinking enough water during winter months? The federal Institute of Medicine suggestswomen take in 2.7 liters and men 3.7 liters of water per day. That might sound like a lot, but because food contributes about 20% of the daily water total, women should drink 8, 8-ounce glasses and men 12, 8-ounce glasses.
• 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
HEALTHY RECIPE Paleo Gluten Free Stuffing
Start a NEW Thanksgiving tradition this year!
Ingredients: • 12 Tbsp olive oil, divided
Turkey Sausage: • 1 lb Ground chicken or turkey • 1 Tbsp fennel seeds • 1 tsp paprika • 1 tsp onion powder • 1/2 tsp each salt and pepper
• 1 red pepper, diced • 1 apple, sliced and diced into small pieces • 2 Tbsp finely chopped fresh sage • 2 Tbsp finely chopped fresh rosemary (or 2 tsp dried) • Salt & pepper to taste
• 1 small butternut squash, diced • 2 cups Brussels sprouts, sliced • 2 cloves garlicminced • 1medium-sized yellowonion, diced • 3 celery stalks, finely chopped
Directions: Preheat the oven to 450°F. Mix together ingredients for turkey sausage in a large bowl. Add butternut squash and brussels sprouts to a baking sheet lined with parchment paper. Drizzle with olive oil and season with salt and pepper. Roast in the oven for 20 minutes, flipping halfway through. Heat 1 Tbsp olive oil in a large skillet over med-high heat. Add turkey sausage and break up with a slotted spoon, cooking about 5-7 minutes until just browned. Remove turkey from skillet and add in onions, celery, red pepper and apple, then drizzle with a tiny bit of olive oil and season with salt and pepper. Saute for about 7-8minutes until veggies soften. Add turkey sausage back to skillet with other veggies. Add cooked squash and Brussels sprouts. Add that to the skillet along with rosemary and sage and saute another 2-3minutes, stirring everything very well. thegirlonbloor.com/thanksgiving-paleo-gluten-free-stuffing
www.homesteadptlaramie.com
EXERCISE OF THE MONTH BALANCE TANDEM STANCE Start by placing one foot in front of your other foot in a heel to toe position. Maintain your balance. Return to starting position and repeat. Attempt this exercise alternating the opposite foot in front. For an added challenge while in this stance, slowly turn your head to the left and hold for 3 seconds. Repeat by turning your head to the right, up, and down, all of which holding for 3 seconds. If feeling confident in your balance, challenge yourself further by standing on a thick pillow or with your eyes closed.
The Holidays Don’ t Have To Be Per fect!
TIPS TO PREVENT HOLIDAY STRESS
Be Realistic – The holidays don’t have to be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to, and be open to creating new ones. For example, if your adult children can’t come to your house, find new ways to celebrate together, such as sharing pictures, e-mails or videos. Stick To A Budget — Before you go gift and food shopping, decide how much money you can afford to spend. Then stick to your budget. Don’t try to buy happiness with an avalanche of gifts. Try these alternatives: • Donate to a charity in someone’s name. • Give homemade gifts. Plan Ahead — Set aside specific days for shopping, baking, visiting friends and other activities. Plan your menus and then make your shopping list. And make sure to line up help for party prep and cleanup. Learn To Say No — Saying yes when you should say no can leave you feeling resentful and overwhelmed. Friends and colleagues will understand if you can’t participate in every project or activity. Don’t let the holidays become something you dread. Instead, take steps to prevent the stress and depression that can descend during the holidays. Learn to recognize your holiday triggers, such as financial pressures or personal demands, so you can combat them before they lead to a meltdown.
Always consult your physical therapist before starting exercises you are unsure of doing.
Exercises copyright of
COME BACK TO PT Have a new pain? An old pain? Or do you want to learn how to prevent pains and injuries while doing the activities you enjoy? The Physical Therapists at Homestead Physical Therapy can help you overcome current pains and help prevent future pains. Call today for an appointment. HAS YOUR PAIN COME BACK?
307-745-5434
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