AdvancePhysical&AquaticTherapy_Balance & Injury

The Advance Bulletin The Newsletter About Your Health And Caring For Your Body

Staff Spotlight: Helena Esmonde PT, Neuro Balance and Vestibular Specialist

Advance Physical & Aquatic Therapy

Getting to Know You in 21 QUESTIONS Favorite color? Purple. Favorite song? “Love Shines” by Live. Favorite food I’ve cooked? West African peanut soup. Favorite food from childhood? Mom’s potato salad. Favorite drink on a hot summer night? Four Sisters Cocktail at our anniversary dinner at Zahav. Favorite drink on a cold winter night? Earl Grey Creme Tea having sister time at my older sister’s house. Favorite conversation I’ve ever had with a person? Talking with my Grandma about her time growing up in New Orleans. Favorite movie of all time? “Sense and Sensibility” starring Emma Thompson. Favorite book of all time? “The Guernsey Literary and Potato Peel Society.”

Favorite ice cream ever, and from where? strawberry ice cream with chocolate chips on top from Koffmeyer’s in Havertown. Teacher who changed my life, and why? Mr. Tannas taught me Latin and how to look beyond high school to plan your future in the grander world. Perfect day out: what, where, with whom? I love taking nature walks with my husband and kids in beautiful places like Ridley Creek. The best paid entertainment I’ve ever seen? India Arie concert was phenomenal. Favorite hobby activity that makes me get lost for hours? Watercolor painting. Most rewarding time I’ve ever spent volunteering? Helping teach English to primary Spanish speakers in Philly. My greatest skill (past or current)? I’m an awesome vestibular and balance PT!. The best advice I’ve ever been given? “When you are content to be simply yourself and don’t compare or compete, everyone will respect you.” - Lao Tzu, Tao Te Ching.

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The Advance Bulletin The Newsletter About Your Health And Caring For Your Body

Is Your Lack of BALANCE Setting You Up for INJURY?

3. Changes in eyesight 4. Diminishing reflexes 5. Previous injuries to ankle, knee, hip or spinal joints Can You Do This? • Stand next to a counter, sink or chair barefoot with your hand gently grasping the counter surface. • Put one foot directly in front of the other, so that one heel is touching the opposite toes. • Gently lift your hand up, but keep it close to the counter in case you need to grab it quickly. Try to hold this for 10 seconds (only do this if you feel safe or have someone nearby to help you). • Now try it with your eyes closed. Do you wobble a lot or even lose your balance? If your answer is “yes,” your balance needs work! Give us a call today to see how we can help!

How is your balance? Have you checked it lately? Poor balance and coordination is the number one cause of trips, falls, and injuries. It even greatly affects back pain and posture. You don’t have to be old to have non-optimum balance. In fact, a majority of sports injuries are attributed to not having the right balance reflexes needed to adapt to the surface, causing sprains, strains and other injuries. Our balance and vestibular system gives us the ability to walk on two legs, run and be active. Our balance and vestibular system develops as we grow from a baby all the way through adulthood, and then begins to decline. Most people don’t know their balance is not optimum until they suffer a sports injury, trip and fall, or lose their balance in the shower. No matter what your age, balance affects your ability to be active. 5 Reasons for Our Decline in Balance: 1. Changes in our vestibular system 2. Changes in muscle mass, flexibility and strength

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Balance: Did You Know?

Healthy Recipe HONEY & GARLIC SALMON HONEY & GARLIC SALMON Healthy Recipe

1. Balance Affects Sports Performance. The more aggressive youare insports, thebetteryourbalance and reflexes have to be. Many ankle, knee, hip and back injuries in running, tennis and other sports are attributed to poorly performing balance. By incorporatingsimplebalanceexercises into your workout routine, you can set yourself up for success and prevent injuries, as well as enhance your sports performance. 2. Balance Affects Back Pain. How you walk directly impacts your back and can actually be a big contributor to back pain. By improving balance, coordination and strength in your hips, pelvis and legs, your spine will be supported and guided, reducing strain. This in turn, helps your back function normally without aggravation and inflammation.Balanceactivitiesare an important component of our SPINE Program for relieving back pain. 3. You Can Prevent Falls. 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 fall, fracturing an arm, leg or injuring their back. The good news is that most falls can easily be prevented, simply by the regular exercising of your balance system. 4. You Can Improve Your Balance. Improving your balance involves performing simple balance exercises. The first step in preventing an injury or fall is testing your balance and being honest with yourself that your balance needs work. Our physical therapists can make a big difference in improving your balance and vestibular system, improving your ability to be active, safely. Call us today at 610-544-8500 to learn more about our specialized programs and how you can get back to an active, pain free lifestyle!

INGREDIENTS: • 1 1/4 lb salmon fillets • 2 tsp olive oil • salt and pepper to taste • 4 cloves garlic, minced • 1/4 cup water

• 1/4 cup low sodium soy sauce • 3 tbsp honey • 2 tsp cornstarch • 1 tbsp chopped parsley • lemon wedges for garnish

DIRECTIONS: Heat olive oil in a large pan over medium high heat. Season salmon with salt and pepper. Place the salmon skin-side up in the pan. Cook for 4-5 minutes per side or until cooked through. Remove salmon from the pan, place on a plate and cover with foil to keep warm. Add garlic to the pan and cook for 30 seconds. Mix together water, soy sauce and honey and add to the pan, bringing to a simmer. In a small bowl, whisk together cornstarch with 1 tablespoon cold water. Slowly pour the cornstarch mixture into the pan and whisk to combine. Bring to a boil and cook for 1 minute or until sauce has just thickened. Return the salmon to the pan and spoon the sauce over the top. Sprinkle with parsley and serve with lemon wedges if desired. Recipe/Photo Courtesy: Sara of dinneratthezoo.com/honey-garlic-salmon

Try this movement if you are experiencing aches & pains. Exercise Essential

Staff Spotlight: Helena Esmonde PT, Neuro Balance and Vestibular Specialist

Improves Your Balance

www.simpleset.net

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TANDEM WALK - WALL Stand comfortably next to a wall with the fingertips of one hand resting upon the wall for support. Place your feet ‘heel to toe’ with one foot in front of the other. Step forward by moving the back foot into front position, with the heel touching your other foot’s toes. Repeat this sequence with alternating feet as you move forward down the hallway. If you feel stable enough, try to reverse your direction and move backward down the hallway.

The best birthday I ever had and why? Myhusbandgavemeasurprisebirthday party at an ice skating rink.

The coolest natural wonder I’ve ever seen? CinqueTerre has these stunning natural cliffs along the Italian Riviera coastline.. The one item I would take to a desert island? Definitely need a machete wrapped in a hammock (ok I know that’s two items). The most fun road trip I’ve ever taken, where and with whom? Can’t top the road trip I took with my stepdad driving me in my post-college move fromWisconsin to Philly, when I read him “The Horse and His Boy” by C.S. Lewis.

Advance Physical & Aquatic Therapy

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HOW’S YOUR B A L A N C E ? HOW’S YOUR B A L A N C E ? Is your balance keeping you away from all the fun this summer with your friends and family? Come for a FREE 20-Minute Balance Consultation! At Advance Physical & Aquatic Therapy you will learn: • The 3 components of balance control that help keep you steady and how to know if each component is working properly. • Simple techniques you can use at home to strengthen all 3 components. (One of them makes a huge difference!) • Learn the top 3 things you can do to decrease your risk of falling. (People who fail the tests and don’t do anything about it are at 3x higher risk of falling.) Call today to schedule your Free consultation! Feel free to share this coupon with your friends or family. Is your balance k eping you aw y from all the fun this summer with your friends and family? Come for a FREE 20-Minute Balance Consultation! At dvance Physical & Aquatic Therapy you will learn: • The 3 components of balance control that help keep you steady and how to know if each component is working properly. • Simple t chniques you can use at home to strengthen all 3 components. (One of them akes a huge difference!) • Learn the top 3 things you can do to decrease your risk of falling. (People who fail the tests and don’t do anything about it are at 3x hig er risk of falling.) Call today to schedule your Free consultation! Feel free to share this coupon with your friends or family. FREE 20-Minute Balance Consultation Advance Physical & Aquatic Therapy @ BROOMALL ($75 Value) SHAREABLE COUPON 450 Parkway Dr. Suite A, Broomall, PA 19008 FRE 20-Minute Bal nce Consultation Advance Physical & Aquatic Therapy @ BRO MALL ($75 Value) SHAREABLE COUPON 450 Parkway Dr. Suite A, Broomall, PA 19008

Check Out What’s Been Happening AROUND THE CLINIC Check Out What’s Been Hap eni g AROUND THE CLINIC

Advance Physical & Aquatic Therapy SAVE THE DATE! Advance Physical & Aquatic Therapy SAVE THE DATE!

Join Us for Our Join Us for Our

Birthday Celebration! Birthday Celebration!

1 Day of FREE Exams 1 Day of FREE Exams Including Free Education, Refreshments and a Meet & Greet with our new staff. Including Free Education, Refr shments and a Meet & Greet with our new staff.

SEPT 27 Friday Friday

SEPT 27

8am – 1pm

8am – 1pm

Call 610-544-8500 today to schedule your Free Exam! Call 610-544-8500 today to schedule your F ee Exam!

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