HOW TO PREVENT INJURIES BY IMPROVING YOUR BALANCE NEWSLETTER Health & Wellness Newsletter 646-820-5669
INSIDE: • How to Prevent Injuries By Improving Your Balance • Relieve Leg Pain In Minutes • Patient Success Spotlight • Healthy Recipe • Activities to Improve Your Balance
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Health & Wellness Newsletter
HOW TO PREVENT INJURIES BY IMPROVING YOUR BALANCE
Whether you have poor balance or have been suffering for a long time, seeing a physical therapist at Richmond Physical Therapy can help you return to a more active and pain-free life. Give us a call today at 646-820-5669!
Is Your Bad Balance Putting You In Danger? 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. 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 from work, 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. 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 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?
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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 glute 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 PhysicalTherapist: 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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GRILLED SHRIMP TACOS WITH SRIRACHA SLAW
INGREDIENTS • 1/4 c. extra-virgin olive oil • 3 tbsp. freshly chopped cilantro • Juice of 3 limes, divided • kosher salt • Freshly ground black pepper
• 1 lb. large shrimp, peeled and deveined • 1/4 head red cabbage, shredded • 1/4 c. mayonnaise • 1 tbsp. sriracha • 4 medium tortillas
DIRECTIONS In a small bowl, mix together olive oil, cilantro, and 1/3 of the lime juice. Season with salt and pepper. Add shrimp to a baking dish and pour over mixture. Toss until completely coated and let marinate 20 minutes. Meanwhile, make slaw: In a large bowl, toss cabbage with mayo, remaining lime juice and sriracha. Season with salt. Heat grill to high. Skewer shrimp and grill until charred, 3 minutes per side. Grill tortillas until charred, 1 minute per side. Serve shrimp in tortillas with slaw.
Patient Success Spotlight
DISCOVER HOW TO LIVE PAIN FREE
At Richmond PhysicalTherapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to go to Richmond Physical Therapy if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program
“Literally gave me my life back!” “Where do I begin? Dr. Madhu and her amazing team at Richmond Physical Therapy literally gave me my life back. It sounds dramatic but it’s the truth. When I first came to them I was in agonizing pain and could barely walk. I thought I would never be able to walk again but after the amazing treatment from Dr. Madhu and her wonderful team, not only am I now able to walk, the pain has decreased significantly. I am able to function without being in so much pain; something I thought I would never be able to do. I am so grateful to each and every one of them at Richmond Physical Therapy, they are all so friendly and personable. If you are looking to receive outstanding service and care then look no further; Richmond Physical Therapy is the place.” - St. John
Relieve Leg Pain In Minutes Try this movement if you are experiencing leg pain.
TANDEM STANCE Stand with one foot directly in front of the other so that the toes of one foot touch the heel of the other. Maintain your balance. Improves Balance www.simpleset.net
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