FYZICALPhoenix: At Risk Of A Fall-Related Injury?

Phoenix, AZ




Exercise Essentials Try this exercise to relieve pain and keep moving! Patient Success Hear what our patients are saying about us! INSIDE THIS ISSUE:

How Will Physical Therapy Help Reduce Fall Risk? Discover how poor balance is treated.

Phoenix, AZ




Did you know that 1/3 of the population over 65 falls each year? Every 11 seconds, an older adult is rushed to the emergency room for a fall. Every 19 minutes, an older adult dies from a fall. 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 aphysicaltherapist immediately, inordertoavoidadditional injuries in the future. It is important to note that you should also contact a physical therapist if you have any of the following symptoms: • Dizziness or vertigo (“spinning” sensations, even when remaining still). • Difficulty walking in dimly lit rooms (or bathroom breaks in the middle of the night) • Avoidance of curbs or steps due to concerns with your balance • Greater frequency of “furniture surfing” around the house for balance • Difficulty getting up from the ground Do you frequently notice an imbalance, dizziness, or unsteadiness that makes you feel as if you may fall over at any given time? Have you suffered from a fall in the past? Are you worried that you may • Increasing difficulty getting up from low seats • Increased frequency of “clumsiness” with walking

be at risk of sustaining a fall-related injury? If so, call FYZICAL today! We can help you figure out the root of your problem and treat it accordingly. Am I at risk of falling? Some people have a higher risk of falling than others. Certain risk factors include:

• Advanced age. • Being female.

• Living a sedentary life. • Previous history of falls. • Vertigo or dizziness. • Parkinson’s disease. • Alzheimer’s disease. • Heart disease. • Diabetes.

• Previous stroke or heart attack. • Arthritis or alternative joint pain. • Problems with vision. • Problems with walking or staying balanced. • Fatigue. • Overall poor health.

Your physical therapist will assess your medical history to determine howmanyriskfactorstowardfallingyoumayhave.Theywilleducate you on what these factors mean, as well as steps you can take to decrease your risk. After this, they will perform a thorough physical evaluation to figure out what the best treatment plan for you will be.



A recently published systematic review by Cochrane, comprised of over100randomizedcontrolledtrials,supportsexercise interventions as an effective treatment method for patients with an increased risk of falling. The average age of patients in this review was 76, and 77% of the patients were women. Results concluded that those who participated in exercise interventions had a 23% decrease in falls as compared to the control group. Fall risk was also reduced at 21- 24%, depending on if treatments were done in individual or group settings. The risk of fall-related fractures was decreased by 27% and the number of falls that required medical attention was decreased by 39%. Concluding statements from the authors demonstrated how overall, “Exercise reduces both the rate of falls…and the number of people experiencing falls.” AtFYZICAL,your initialphysicalevaluationmayconsistofseveralparts to better determine what your most problematic factors are. These may include vision tests, thinking tests, resting heart rate checks, active heart rate checks, and evaluations of your gait, balance, range of motion, and strength. Based on the results of this evaluation, your physical therapist will design a treatment plan around your specific needs. These plans are aimed first and foremost at reducing your risk of falling, but they will also aid you in improving balance, strength, flexibility, endurance, and overall movement. Some common forms of treatment include: • Pain management. If you are feeling painful anywhere, it will be one of the first things addressed in your treatment plan. Your physical therapist will want to make sure that your treatment is as comfortable as possible, so you will work together on relieving pain first, before continuing into any other forms of physical activity that may bring you discomfort. • Walking and moving programs. This part of your treatment plan is aimed at getting you back to your normal physical function when walking and/or moving. Your physical therapist may ask you to perform certain activities, such as walking in a circle or completing 3 8 1 6 3 4 4 7 5 3 6 7 5 9 6 2 7 9 7 5 8 4 2

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3 8 an obstacle course. • Balance training. Balance is a large part of fall prevention, as lack of stability is one of the main reasons why falls occur. Your physical therapist will design a balance training plan for you as part of your treatment, and may ask you to perform certain balance-based activities, such as standing on one leg or holding your balance while performing a mentally-stimulating task (such as reciting the alphabet or reading a page from a book.) • Strength training. Your physical therapist will design a strength training plan for you, which will focus on specific muscle groups in need of improvement. The goal of this will be to improve your standing and walking balance, as well as your ability to recover from a loss of balance. • Endurance training. Endurance training is all about working up to more advanced levels of the same form of treatment. Your physical therapist will provide you with an aerobic exercise program and will slowly add on time to those exercises as your endurance improves. Are you ready to get back on your feet by improving your balance and decreasing your risk of sustaining a fall-related injury? Contact FYZICAL to schedule a consultation and get started today! 1 3 7 5 4 7 9 2 5 9 1 6 2 4 4 3 3 7 2 7 2 4 3

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Improves Balance


TANDEM STANCE Tandem stance is not only a measure used to determine your risk for falls,but it isalsoa fantastic, easy exercise that you can do at home to retrain and restore your balance, no equipment needed. Safety always comes first! To perform this exercise safely at home, find a corner in a room that is free of furniture or obstacles. 4 5 3 2 9 6 5 7 3 2 1 5 8 9

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Stand as close to the wall as you can without actually touching the wall. Place one foot directly in front of the other foot (heel to toe) and hold for 30 seconds. Step back to normal stance, rest for 30-60 seconds. Repeat placingtheother foot in frontandhold for30seconds.Repeatthisactivity for3 repetitionseachside.Thisactivitycanbedonedaily,with3 timesper week minimum recommended. 8 3 4 8 1 3 5 6 1

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Turning50meanssomethingdifferenttoeveryone, but for most it is a big milestone letting us know we aren’t getting any younger. AARP happily celebrates by sending you their welcome letter with your opportunity for exclusive “senior” benefits. To Sandi, age is relative and just opens more doors of opportunity. Wrapping up the 40’s with a celebratory hike of Camelback mountain, she is ready for new adventures. Senior games for volleyball (must be 50 or older to participate), hikingHavasupai,seeingherkidsofftocollege,and

INGREDIENTS • 2 cups white whole wheat flour • 1/2 cup sugar • 1 teaspoon baking powder • 1/2 teaspoon baking soda

• 1/2 teaspoon salt • 1 cup fresh cranberries • 1 teaspoon orange zest • 1/3 cup coconut oil, melted • 3/4 cup fresh orange juice • 1 egg

continuingtogrowFYZICALPhoenix.Withover20yearsofexperienceand wisdom as a physical therapist in Phoenix and a lifetime involvement as an athlete,Sandi’schallengetoyou istorethinkwhatagingmeanstoyou!Age doesn’t have to mean pain, more frequent doctor visits and an inevitable decline of balance and function. If you don’t use it, you lose it happens at anyageand iswithinyourpowerandreachtoCHOOSETOUSE it.Consider this YOUR call to ACTION. Come see how FYZICAL Phoenix can help you not just survive aging, but thrive, and LOVE YOUR LIFE! For all you physical therapy needs, call FYZICAL Phoenix at 602-404- 8012. #LOVE YOUR LIFE!

DIRECTIONS Grease an 8×4 inch loaf pan. Set aside. Preheat oven to 350° F. In a large bowl, add white whole wheat flour, sugar, baking powder, baking soda, salt,cranberries,andorangezest.Gentlystir. Inaseparatemedium-sized bowl,addcoconutoil, freshorange juice,andanegg.Addwet ingredients todry ingredients.Stirtocombineeverythingtogether.Scrapethebatter into the prepared loaf pan. Bake for 30-35 minutes. Remove and let cool for 5 minutes. Serve and enjoy! www.joyfulhealthyeats.com/moist-orange-cranberry-bread




We could not only work on and challenge his balance but also his strength and reaction time! Dick has been very active throughout his life so when he fell playing pickleball he realized his balance could use some work. Dick came to us her at Fyzical where using our Safety Overhead System (S.O.S) we could not only work on and challenge his balance but also his strength and reaction time. Our goal is to keep every patient active and loving their life. Thank you, Dick, for letting us share your story!


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