Advanced PT_Prevent Injuries by Improving Balance

Advanced PT_Prevent Injuries by Improving Balance

HEALTH & FITNESS The Newsletter About Your Health And Caring For Your Body

“What’s Balance Got To Do With It?” PREVENT INJURIES BY IMPROVING BALANCE

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. (continued inside)

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• Prevent Injuries By Improving Balance • Activities To Improve Your Balance • Patient Results • Ideal Protein

HEALTH & FITNESS The Newsletter About Your Health And Caring For Your Body

“Strive To Have Better Balance As You Age!” PREVENT INJURIES BY IMPROVING BALANCE

(continued from outside) 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 dollars in 2010. 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 Advanced Physical Therapy ® , we will get you feeling steady on your feet again. Call us today to speak with a physical therapist, or come on in for a free consultation. (316) 283-7187

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Look inside to learn more about our health and fitness programs, and return to a pain-free, active lifestyle!

Contact Pam today! 785-543-4807 There is no shortcut to weight loss. Navigating through all the information can be daunting- but once you know the facts – you are ready to make decisions to support healthy and lasting weight loss. Debunking Myths About Weight Loss Many people rely on the Internet for information on losing weight. There’s so much information on weight loss out there that it’s easy to get confused. Let’s try to separate fact from fiction when it comes to successful weight loss. Following are some of the more common weight loss myths that can ultimately affect your weight loss journey. Myth #1. All calories are equal. Actually, not all calories are the same. For example, calories from whole foods, like vegetables, can be much more filling than calories from refined foods, such as candy. Myth #2. Exercise alone produces weight loss. Exercise is an important part of weight loss, but it would be difficult, if not impossible, to lose weight without paying attention to your diet. Although exercise promotes well-being, fitness and overall health, nutrition plays a much larger role in weight loss. Myth #3. Fat makes you fatter. This is an outdated myth from the 1980’s. During the era of the low fat craze, food companies removed fat from snack products and put in loads of sugar to compensate for the lack of flavor from the missing fat. Coincidentally, Americans got fatter. In fact, foods with healthy fats, like olive oil, can help you stay satisfied longer while sugar, on the other hand, spikes insulin levels, making us hungrier and causing a craving for more sugary, calorie-laden starches. Myth #4. Carbs are your enemy. This one is pervasive—and wrong. The truth is not all carbs are unhealthy. Refined carbs, such as processed foods that are high in sugar and refined grains, are definitely unhealthy and linked o weight gain. However, fiber-rich whole foods, like vegetables, are high in carbs but very healthy. Myth #5. Snacking is a bad idea. The idea that you shouldn’t eat between meals is a myth. Actually, having a healthy, nutritious snack between meals might help you eat less or keep you from binging later. Myth #6. As long as you count calories, it doesn’t matter what you eat. Actually, what you eat does matter. Eating a healthy mix of quality foods and limiting sugary and highly processed foods will help keep you satisfied and promote good health.

Ideal Image Clinic Pam Krasuski, RN/Owner Weight Management Consultant newtonweightloss.com Fb: facebook.com/newtonweightloss/

Located at: 104 E. Broadway, Newton, KS 67114

Exercise Essentials Try these pain relief exercises:

Patient Results

Improves Balance

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.

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My walking is greatly improved! “Before therapy, I was very unbalanced and had a tilted walk, I had weak hip and leg muscles, poor over-all mobility and a poor core. Since therapy, my walking is greatly improved, I have gained leg and hip strength, I don’t get as tired when moving, my core has improved and I am in over-all greater health.” - B.G. I don’t use a walker or cane! “Before therapy, I was in a lot of pain. I was walking with a walker and had trouble exercising. Since therapy, I am almost pain free. I am back to working out at the YMCA. I don’t use a walker or cane! I can walk without any trouble. “Before therapy, I could only walk with my cane. It was difficult to get up and out of chairs. The stairs were hard to go up and down. Since therapy, I can walk around the house and yard without my cane. It is much easier now to get up out of chairs/bed. I’m able to water the flowers outside and keep my balance. I can get up and down the stairs much better than before.” - J.O. Thank you Advanced Physical Therapy!” - C.L. I can get up and down the stairs!

Stretches Legs & Hips

HIP ABDUCTION STRENGTHENING IN SIDE LYING While lying on your side, slowly raise up your top leg to the side. Keep your knee straight and maintain your toes pointed forward the entire time. The bottom leg can be bent to stabilize your body.

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Activities To 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 to move faster.

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, 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 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. 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 Advanced Physical Therapy for a free balance screening today! Discover the root cause of your problem, before it’s too late!

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Do you want a natural solution to improving your health? Gain your freedom from pain medication and avoid costly surgery with physical therapy!

We can help you: Naturally relieve stiffness and swelling. Prevent aches and stiffness. Be more active with your friends and family.

Have more energy. Feel better at work.

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