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.
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P R E V E N T I N J U R I E S B Y I MP R O V I N G B A L A N C E
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. Haveyounoticedyouaretrippingmore,orhavingto fumbleandreach forthe wallsatnight?Doyouever feela littleunsteadyonyour feet,orfindyourself shuffling?Doesyourbackstart toacheafterstanding for10minutes?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 thinkhow long it tookyou tomasterwalking,running,and jumpingasachild. 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 fewstrategies foravoidingsuchanoutcome.Readon inside forsomegreat 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 unexpectedchanges,andunevenground ifyouhaveagoodsenseofbalance. Beingable todosoresults in far fewer falls,whichare thenumberonecause 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. TheCenter forDiseaseControlandPreventionreports,“in2000, fallsamong 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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A C T I V I T I E S T O I MP R O V E Y O U R B A L A N C E
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.
2. Single legstance -Standonone legwithkneeslightlybent. Makesure 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. VisitaPhysicalTherapist: Physicaltherapy isvery importanttostrengthening jointsand learning therightexercises to improvebalance.Aprofessionalcan help you develop a program that plays into your strengths while increasing your ability to balance and reduce back injuries. Call your physical therapist at Accelerate Therapy & Performance to see how physical therapy can benefit you!
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.
S E R V I C E S P O T L I G H T HOW CAN MANUAL THERAPY HELP ME?
E X E R C I S E E S S E N T I A L S USE THIS EXERCISE TO RELIEVE HIP PAIN
Hip Hikes Stand on the edge of a step. Drop your free foot down, then shift your hipstoraiseyour free footashighas youcan.Keepyourkneesstraightat all times. Repeat 6-10 times before switching to your other side.
Ifyouareexperiencing increasedpainandstiffening in anyofyour jointsandmuscles,manualtherapycould help, especially for mobility issues such as bending over,neckstiffness,reaching for items,orgettingup from a sitting position. While manual therapy is the hands-oncomponentofphysical therapy, itconsists
ofsubcategories includingsoft tissuemobilization, jointmobilization,and neuromuscular techniques. Our expert physical therapists are highly qualified to practice manual therapy. With years of specialized training, we provide gentle, hands-on therapies that address a broad range of muscle and joint conditions and injuries.
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IF YOU’RE INTERESTED IN PHYSICAL THERAPY OR PERSONAL TRAINING, VISIT ACCELERATE-PT.COM TODAY!
H AV E Y O U M E T Y O U R I N S U R A N C E D E D U C T I B L E ? IF YOU'VE MET YOUR ANNUAL INSURANCE DEDUCTIBLE, YOU COULD QUALIFY FOR PHYSICAL THERAPY AT NO COST TO YOU!
UPCOMING EVENTS
BALANCE WORKSHOP
Patients with family plans or those who have had major surgeries or have a chronic illness are especially likely to have a $0 balance remaining on their out-of-pocket expenses. This means that the cost of physical therapy could be minimal or completely covered by the patient’s insurance plan. If you are close to or have met your insurance deductible for the year, then now is the time to come in for Physical Therapy! Call your physical therapist at Accelerate today to get a head start for 2020!
TUESDAY, NOV. 12 6 pm at the Salisbury Location If you or someone you know has a fear of falling or is experiencing trouble with balance, this workshop is for you! Learn methods to increase strength and stability while also improving your confidence!
H E A L T H Y R E C I P E CHOCOL ATE HAZELNUT BISCOTTI
INGREDIENTS
• 1/2 cup sugar • 1/2 cup brown sugar • 1 egg • 1 tsp vanilla extract • 3/4 cup chopped toasted hazelnuts
• 1 1/3 cups all-purpose flour • 1/2 tsp baking powder • 1/2 tsp baking soda • 1/4 tsp kosher salt • 1/2 cup butter, softened • 1/2 cup chocolate hazelnut spread
INSTRUCTIONS Preheat oven to 375˚. Combine flour, baking powder, baking soda, and salt in a bowl. Set aside. In another bowl, combine butter, chocolate hazelnut spread, sugar, and brown sugar. Using an electric mixer, cream ingredients together,about4min.Addeggandvanillaandbeatuntilsmooth,about1min.Usingawooden spoon or rubber spatula, stir in flour mixture until mixed. Add hazelnuts and stir until mixed. Spoon out the cookie dough onto a cookie sheet, spacing the mounds about 4” apart. Use the tines of a fork to flatten the cookie dough. Bake until lightly golden around the edges, about 10-12 min. Use a metal spatula to transfer the cookies to a wire rack and let cool.
3RD ANNUAL GREAT TURKEY G I VE AWAY ! Fall is one of the most beautiful times of the year. As the school year hits a groove and summer is officially over, it is time to start thinking ahead to the holidays. We are gearing up for our 3rd Annual Great Turkey Give Away! Last year we gave away 32 turkeys with your help. This is how it works–for every new patient that comes into our office from Thanksgiving to Christmas, we will give away one turkey to Rowan Helping Ministries. So if you have a family member or friend who is in pain, had recent surgery, a balance issue, or any other problems, tell them about your experience here with ATP and have them call and set up an appointment. This gives us a chance to help people get out of pain and give a family in need a turkey for a holiday meal. Thanks for all of your support!
WH AT O U R P AT I E N T S A R E S AY I N G :
“Going through therapy allowed me to excel past my recovery goals and to continue to play the sports I love. The staff was very kind and encouraging throughout my visits.” - Brody & Jessica, PTA
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