Dresher Physical Therapy Newsletter
HEALTH AND WELLNESS NEWS YOU CAN USE!
JANUARY 2018
AND REDUCE YOUR RISK FOR A SERIOUS FALL-RELATED INJURY RESTORE YOUR BALANCE IN 2019!
Here are some facts about balance and falls: • 1 out of 3 people over the age of 65 will fall this year • Falling is the leading cause of injury for older adults • 20% of falls lead to a serious injury like a broken bone or concussion- putting you in the hospital - Don’t wait until it’s too late. - Don’t allow a fall to rob you of your independence. - Take charge of your situation by consulting with us to improve your balance and reduce your chance of injury. Physical Therapy HELPS! Carrie DePerro, PT , from our Blue Bell office, is a Vestibular and Balance Specialist. Carrie has 18 years of experience in physical therapy and has specialized in balance for the past 7 years. She has helped hundreds of clients improve their balance and decrease their fall risk. In addition, Carrie treats concussions, vertigo (BPPV), and dizziness.
Are you or a loved one struggling with balance? If you’re not completely sure, try answering these questions...
1. Have you noticed that you are walking slower or holding onto furniture to get around your home? 2. Has a friend or family member recommend you use a cane or walker recently? 3. Have you limited your activities because you do not feel comfortable navigating necessary steps, uneven terrain, or distances? 4. Have you fallen in the past 6 months? If you answered “YES” to any of the above questions, you may need some professional help to improve your balance…and sooner rather than later! If you have fallen or want to PREVENT a fall…Carrie can help! Schedule an evaluation TODAY at: 267-419-8160! INSIDE : • Is Back Pain Slowing You Down? • How To Take Care Of Your Back
• 3 Healthy Tips To Live By • Patient Success Spotlight
www.dresherpt.com
HEALTH AND WELLNESS NEWS YOU CAN USE!
JANUARY 2018
INSIDE : • How To Take Care Of Your Back • Practice News Back pain can hinder your day-to-day activities. Left untreated, it can even lead to long-term joint, spine and nerve damage. As one of the most common physical complaints, over 80 percent of the U.S. population will suffer from it at some point in their lifetime.The pain itself can hinder your ability to reach, lean, kneel, lift or bend. It can also hinder your time spent with friends and family. Direct pain aside, minor aches and cramps associated with a back pain problem can make you irritable—ruining your good time. What Causes Back Pain? A few things cause back pain. The American Physical Therapy Association covers each of these, but the following are leading causes: • Spinal and core muscle weaknesses • Bad posture • Spinal muscle and tissue damage • Improper lifting form • Limited hip, spine and thigh muscle flexibility • Bad abdominal, pelvic and back muscle coordination Unfortunately, a lot of people don’t seek treatment when back pain arises. Before they know it, they have a big problem. They might assume nothing— except for medication—can solve their back pain problem. Medication might mask the pain, but it won’t cure the problem’s root cause. OVERCOME BACK PAIN AND GET MOVING AGAIN! I S BACK PAIN SLOWING YOU DOWN?
• 3 Healthy Tips To Live By • Patient Success Spotlight
Back Pain Solutions You’re in luck: Back pain can be cured! The National Institute of Neurological Disorders and Stroke covers a number of back pain remedies. These include the use of strength exercise, physical therapy and medication. Where medication is considered, anti-inflammatory drugs, analgesic medications and counter-irritants are the most popular. Before you can treat your back pain, however, you need to know why it started. Whether you’ve tweaked a muscle or have a deeper injury, a spine specialist can help. Back Pain Prevention A little prevention goes a long way. If you want to avoid future back pain, you can make sure you’re being good to your back. Lift Properly You pick things up constantly. Even if you’re lifting something light,makesureyou’re facing theobject.Squat,keepingyourspinestraight.Lift with your leg muscles, as this will reduce the pressure placed on your spine. Use Good Posture When you’re standing, imagine a string is attached to the top of your head—lifting you up. This will keep your hips, spine, shoulders and neck aligned. If you’re sitting, don’t slouch. Use Strength Training Your body has hundreds of muscles. These muscles protect and control your spine. By lifting weights, running and swimming, you can keep them strong. Train your core muscles. In doing so, you’ll easily control quick, lifting movements. It never hurts to visit a physical therapist, either. Get regular check-ups, and make sure your body is in good condition. If you have a history of back injuries, pain or minor aches, don’t hesitate to talk to a professional. You deserve a pain-free life, and your back will thank you.
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How to Take Care of Your Back
3 Healthy Tips To Live By
1. Shop Well For Yourself - It is more important then ever to stock your kitchen with healthy foods. Have healthy snacks handy. The more convenient they are, the more likely you are to eat them. Instead of thinking about what you shouldn’t eat, promise to eat your 3 to 5 servings of vegetables each day.
1. Make Good Posture A Habit When you are standing, feel that the weight in your feet is going through your arches. Stack your knees over your ankles, your pelvis over your knees, and your shoulders over your pelvis. Let your head be in a relaxed position without your chin poking forward. Good posture doesn’t mean holding yourself up like you’re in the army. You should be comfortable, though it might still take time to get used to a new posture, even if it’s a better one. While sitting, make sure you’re using the backrest without your shoulders slouching or your head far forward and your feet are on the floor. 2. Lift Properly Picking things up is a normal part of our day. Even if you pick up something light, your back muscles have to lift the weight of your upper torso and control that movement. Make sure you always face what you need to pick up, squat keeping your spine straight and push with your leg muscles. This helps reduce the excessive pressure on your spine. 3. Stay Flexible Flexibility is key to maintaining a healthy back. By keeping your body flexible, the normal forces of movement and lifting can be distributed across the spine, rather than focused on a few segments, which can then fail. An easy stretching routine every day can keep you feeling great and put a spring in your step. 4. Stay Strong You have hundreds of muscles, which control the movement of your spine. Major muscles that support the spine are called your core and include your abdominal, pelvic, spinal and hip muscles. By keeping your core muscles strong, you support your spine and have the ability to easily control lifting, quick movements, bending and a lot more. 5. Physical Therapy Our physical therapists are experts in evaluating spine and body movement. Byhavinga regularcheckup,youcanmakesureyourbody is ingoodcondition to tackle the activities you love. If you have a history of back pain, injury or are currently experiencing aches and pains, we can analyze your problem and construct a treatment program that will work best for your individual problem. With soothing hands-on therapy and targeted exercises, we can help you return quickly to feeling your best. Even if you suffer from severe pain, we can help you get out of pain and living the life you deserve. Call us today to schedule an appointment.
2. Schedule Your Exercise - Your schedule will be very hectic this year, like every year. Schedule your workouts just as you would any other appointment. It’s okay if you can’t make it to class, but make sure that you get some activity in at least three days per week. 3. Hydrate - Keep your water bottle with you at all times. You should be drinking eight, 8-ounce glasses of water each day. One handy trick is to buy a 64 ounce water jug. Fill it up in the morning and know that you need to finish it by the end of the day.
Attention Low Back Pain & Sciatica Sufferers!
• Do you suffer with back pain or leg pain when you stand or walk? • Do you have pain when you sit for long periods or drive? • Do you experience pain, numbness or tingling in your buttocks, groin or down your leg?
Come to this FREE Back Pain and Sciatica Workshop to learn the following: -The Single Biggest #1 Mistake back pain and sciatica sufferers make which actually stops them from healing - The 3 Most Common Causes of Lower Back Pain and Sciatica - A Sure-Fire way to pick the right treatment for the Cause of your pain (and save you a ton of time and money) Call us today to reserve your spot at our FREE Lower Back Pain and Sciatica Workshop as there are a limited number of seats available! Phone: 267-419-8160. Or register online at www.DresherPT.com Just look for the Workshops tab at the top of our homepage! TUESDAY, FEBRUARY 26TH @ 6:00PM Dresher PT’s Blue Bell Office - 7 East Skippack Pike Suite 250, Ambler, PA 19002 *The Blue Bell office is located on the corner of Butler and Skippack Pikes, next to CVS and caddy-corner from the Broad Axe Tavern
CHECK OUT OUR ALL NEW WEBSITE: WWW.DRESHERPT.COM
ATTENTION PAIN SUFFERERS Get Easy Relief For Your Pain With A Simple Click...
Practice News
Brooke Love Green, DPT joined DPT in January! Women’s and Men’s Pelvic Health Rehab Specialist. It is our belief that all patients should receive quality one on one care in a private environment. Brooke will
Do you or someone you know have back or neck pain? As a current or past patient you have access to this valuable information, at your fingertips. Start feeling better today in the privacy of your home. Go to www.dresherpt. com and scroll down about half way on the home page for your free download. This is the easiest way to get this information to our patients. Download and share with friends and family today!
customize a treatment plan for you to focus on quality non- surgical treatment in the field of women’s/men’s pelvie floor health and rehabilitation. Brooke, DPT’s Pelvic floor specialist, treats musculoskeletal and neuromuscular dysfunction associated with a wide range of conditions. Call TODAY to schedule an evaluation with Brooke! Fort Washington 215-619-4545 Blue Bell 267-419-8160 Not sure if you’re a candidate? Perhaps you would like to take Brooke up on her offer of a FREE 20-minute screen to see if you might benefit from her services. FREE Screen Offer expires 2-28-19. CALL DRESHER P.T. TODAY IF : -You are having pain that won't go away -Your mobility and function are limited -You miss having an active lifestyle -You have questions about your aches and pain
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Patient Success Spotlight
(215) 619-4545 FORT WASHINGTON
(267) 419-8160 BLUE BELL
HEALTHY RECIPE
• 1 cup raw almonds • 3/4 cup raw cashews
• 2/3 cup raw pumpkin seeds • 1/3 cup raw sunflower seeds • 2 tbsp unsweetened dried cranberries, chopped • 2 tbsp vegan dark chocolate chips • sea salt for taste Chop any large ingredients if necessary to make everything about the same size. Give the dried fruit a light sprinkle of sea salt before you mix it in (it sticks better), or sprinkle the whole mix with salt if you prefer. Combine all ingredients in a bowl and enjoy! Store in an airtight container for up to 2 weeks. Trail Mix
“Donna has been wonderful in instructing me in a clear, understandable way what I need to do for my back. This last round of physical therapy has been invaluable to me! Now I am feeling more confident that I understand and can manage my herniated disc and sciatica problem. Thank you!” - Beth
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