Physical Therapy Newsletter by Back In Motion Physical Therapy
C o mm o t i o n The Newsletter About Your Health And Caring For Your Body The Back in Motion ®
Balancing Act 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 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... 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 trippingmore, 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
C o mm o t i o n The Newsletter About Your Health And Caring For Your Body The Back in Motion ®
WHAT’S BALANCE Got to doWith It? Why you should strive to have better balance as you age...
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? At Back inMotion ® , we will get you feeling steady on your feet again. Call us today...
www.mainephysicaltherapy.com ...falls among older adults account for the U.S. healthcare system over $30 billion a year...
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. 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 tomove faster...
Todd Morneau, PTA
Donovan Hodges, Aide
Visit aPhysical Therapist: 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.
Back injuries plague the majority of people in the United States, yet you don’t have to be one of them. Strengthening and improving the flexibility of your spine along with better balance most often completely relieves symptoms. Contact your physical therapist to Come in for free a balance screening today! Discover the root cause of your problem, before it’s too late!! Call us today, 839-5860!
Krista Delcourt, PTA
www.mainephysicaltherapy.com
• Have you ever lost your footing on wet or icy pavement causing you to fling your arms out and your heart to race? • Or have you ever gotten up in the middle of the night stumbling in the dark to the bathroom only to catch yourself from falling by grabbing the furniture? If you have, then you know how frightening losing your balance can be... Single Leg Standing Balance Test You may want to have someone nearby to watch you as you try this. 1. Stand on a hard floor near a table or countertop for support. 2. Bend one knee and lift the foot – if you’re left-handed, stand on your left leg and lift the right foot; do the opposite if you’re right-handed.You don’t need to lift it high, just enough to keep it off the floor. 3. Now without holding onto anything slowly count the number of seconds you can hold that position without putting your foot back down. 4. Repeat the test 3 times, and then add up your total time and divide it by 3 to find your average balance time. (For example, if test 1 was 4 seconds, test 2 was 8 seconds, and test 3 was 6 seconds, you’d add up 4, 8, and 6 to get 18. Divide by 3, and your average balance time is 6 seconds.) Are Your Or Someone You Love At Risk Of Falling? Find Out In This 30 Second Self-Test
You can try retaking this same test with your eyes closed for a greater challenge.
How long should you be able to stand on one leg? Eyes Open Eyes Closed
40-59 60-69 70-79
25-27 sec 20-25 sec 10-15 sec
40-59 60-69 70-79
15-20 sec 9-12 sec
7-8 sec 4-5 sec
80
5-6 sec
80
Call Today!
Did you do as well as you thought? If not, there’s good news, because…you can improve your balance regardless of age, we can help!
SOUTH PORTLAND: (207) 799-8226
GORHAM: (207) 839-5860
PORTLAND: (207) 699-4111
Practice News!
March is a big month for celebrations for us. Happy Back in Motion® anniversary to Mike Bertrand and Maura Wadsworth; Mike celebrates one year and Maura celebrates her 4th! If you see Steve Faria, Danielle Mackie, Dan Clark,Tia Brown, Claudia Burns, Marla Grovo, or Kirsten Bombardier make sure to wish them “Happy Birthday!” this month. We would like to introduce our newest employees: Jamie Holt and Amethyst Hersom. These ladies are sure to brighten your day and make your appointment the best it can be! Back in Motion® Gives Back: Our charities for the months of March and April are the South Portland Public Library,Walker Memorial Library, and Baxter Memorial Library. We will be collecting new or used books, CDs, and DVDs through April 28th. No text books please. Upcoming Events: Join us at Orange Theory Fitness for a free screening event, the University of New England Wellness Fair, and the Portland Golf Expo this month and the Gorham Marketplace on April 1st. Are you starting a new exercise program or trying to get back to the gym? Check out our hour long workshop on March 8th at 4:30pm in our Gorham clinic. Physical therapists Ryan Martin and Tristan Hayes will teach tips for safe progressions and meeting your goals, how to prevent overtraining and injury, how to know if you are doing too much or too little, and what to do if you find yourself in pain.
Patient Spotlight
Patient Success: Kathy P. “I started having bad hip pain 6 months ago. As I was scheduled for knee replacement surgery in three months, I figured that it might be the knee causing the pain.Three months after the surgery, the hip was so painful that I couldn’t sleep. Meanwhile my arches were collapsing as my feet dealt with the knee and hip. My doctor sent me to Back in Motion ® . Paul was fantastic. He asked about everything that was hurting me, and after a bit of probing, he told me that it was really the spine causing my hip problems. For my feet, he got me into good shoes that prevent pronation and proper orthotics. My toes were not properly mobile, so he got me exercising them as well as my arch muscles. Soon the feet were functioning properly. For the spine, Paul worked on the vertebrae and had me do core development exercises to better support my spine. What a difference that made. The first improvement was that when my hip started to hurt, I could stop the pain by tightening my core. But as I continued working on these exercises, the hip pain totally disappeared. In both cases there were muscles which were not functioning. Paul helped me get them functioning and then strengthened. I am incredibly grateful.”
“I am incredibly grateful.”
Better YOUR Balance and Take Care of Your Aches and Pains Before It’s Too Late.
Have you ever wondered how to better your balance and strengthen your legs? Doing this exercise will help to keep you steady on your feet. Keep these tips in mind as you perform this exercise: One Simple Exercise You Can Do At Home To Help Your Balance CALF RAISES 1...2...3...
1. Stand next to a chair, counter or wall 2. Stand on your tip toes, lifting your heels as high as you can 3. Relax your heels back down to the ground 4. Lift as high as you can onto your toes and lower your heels down slowly. 5. Push evenly through the entire width of your foot. Don’t push off from your big toe or the outside edge of your feet.
Stephanie Whittaker, PTA
Featured Employee: Ted Greeley, DPT
Where are you from? I was born in Portland but I grew up Raymond. What schooling/training do you have? I went to Windham High School. I began college at the University of Maine Orono for mechanical engineering. I then completed my Bachelor’s degree in Kinesiology and my Doctorate degree in Physical Therapy at Husson University in Bangor. I amalso a Certified Strength and Conditioning Specialist through National Strength & Conditioning Association. How long have you been with Back in Motion? I have been at BIM for just over a year.
What is your best work story (funny, happy, inspiring)? Anytime a patient is unable to pick up their grandchild and after treatment they can do it without pain. It’s a great feeling to be able to help with that. What are your hobbies? Skiing, hockey, rock climbing, hiking, camping. What is one interesting fact about you that most people don’t know? My great grandfather was the first mayor of South Portland. Where do you see yourself in 10 years? Continuing to help patients in the outpatient setting. Getting a passport and traveling to Ireland frequently.
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