Northern PT: How to Prevent Injuries by Improving Your Bala…

Northern Physical Therapy Newsletter

Newsletter

What’s Balance Got To Do With It? Prevent

Injuries By Improving Your Balance...

• What’s Balance Got To Do With It? • 3 Activities To Improve Your Balance!

• Patient Success Spotlight • Free Injury Consultation

Newsletter

What’s Balance Got To Do With It? Prevent Injuries By Improving Your Balance...

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. Call us today to speak with a physical therapist, or come on in for a consultation. (802) 626-4224.

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Activities To Improve Your Balance!

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support. Balance for up to 1 minute using assistance as needed, repeat 3 times on each leg. • Progression - Repeat the single leg stance standing on a pillow or cushion to increase difficulty. 3. VISIT A PHYSICAL 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 Northern PhysicalTherapy for a balance screening today! Discover the root cause of your problem, before it’s too late!

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, repeat 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

Northern PT Events

Every Thursday morning from 6:30am - 7:30am our very own Jennifer Legacy-Gray, PT runs a Pilates class at Northern Physical Therapy. The cost for the class is $10.00. This class is for all abilities.

If you are interested please email Jesse Dimick at j.dimick@nvrh.org to reserve a spot!

Exercise Essential

Patient Success Spotlight

SINGLE LEG STANCE - FORWARD Stand on one leg and maintain your balance. Next, hold your leg out in front of your body. Then return to original position. Maintain a slightly bent knee on the stance side.

IMPROVES YOUR BALANCE

“Matt and Jesse were fantastic, very knowledgeable, very thoughtful, and they helped me a lot with my ankle fracture recovery. Thank you Northern Physical Therapy!” - K.S. “...they helped me a lot with my ankle fracture recovery. Thank you Northern Physical Therapy!”

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Come Back In For An Evaluation Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, you can choose the physical therapy practice you want! Come back to Northern Physical Therapy for a consultation today!

Berry-Almond Smoothie Bowl

INGREDIENTS • ⅔ cup frozen raspberries • ½ cup frozen sliced banana • ½ cup plain unsweetened almond milk • 5 tbsp sliced almonds, divided • ¼ tsp ground cinnamon • ⅛ tsp ground cardamom • ⅛ tsp vanilla extract • ¼ cup blueberries • 1 tbsp unsweetened coconut flakes

Good For A FREE Injury Consultation Beat Aches & Pains!

Mention or bring in this coupon for a FREE Consultation with one of our physical therapy specialists! • Recent injury • Nagging aches and pains at work • Back and neck pain • Joint pain and movement problems • Walking or balance difficulties while working

INSTRUCTIONS Blend raspberries, banana, almond milk, 3 tablespoons almonds, cinnamon, cardamom and vanilla in a blender until very smooth. Pour the smoothie into a bowl and top with blueberries, the remaining 2 tablespoons almonds and coconut.

CALL TODAY! (802) 626-4224

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