Elite PT - May 2019

Elite PT - May 2019

May 2019

(318) 443-3311

www.elitephysicaltherapy.us

ELITE Physical Therapy Lagniappe

Falling

Can It Happen to You?

When was the last time you or someone you know fell? And why? Falls are a fact of life, and they can occur during recreation, work, or sport: whether falling out of a deer stand, from a pet getting under your feet, while working in the yard, falling off a ladder, tripping over a loose rug or crack in the sidewalk, or slipping on soggy leaves or slick concrete. Fortunately, the vast majority of falls can be avoided. We see so many people climb on things that aren’t meant to be used as a ladder, such as stools, tables, or chairs. They reach out further than they should and lose their balance. Or, they use a ladder in a way that is not safe and the ladder falls away, which can cause a serious, debilitating injury. We all have times when our balance is challenged. It’s our reactions to those challenges that either protect us or fail us — resulting in a fall. Taking a fall at home can be a life-changing experience that can result in a permanent loss of independence or serious injury. 1 in 5 falls cause serious injury, including head injury or fractures of the spine, hip, ankle, shoulder, or wrist. According to the Centers for Disease Control and Prevention (CDC), falls are the leading cause of fatal and nonfatal injuries among the elderly. The risk of falling increases for those 50 years of age and older. Each year, 1 in 3 people over 65 years old and 1 in 2 over 80 years old fall, and less than half tell their doctor. In a recent CDC study, more than 2.3 million Americans

were treated in emergency departments for fall-related injuries, leading to $30 billion in medical costs.

determine your risk of falling. There are numerous assessments commonly used at Elite Physical Therapy that can assist in evaluating your fall risk, including the TUG (Timed Up and Go) test, Berg balance Scale, and Tinetti balance and fall risk assessment. Outcomes of these clinical assessments dictate what individualized exercises one of Elite’s physical therapists will prescribe to enhance your strength and balance and reduce your fall risk. Our physical therapists will also assess your posture, strength, and mobility — especially at the ankle and hips, as deficits here correlate to increased fall rates — and can also provide home safety assessments. will decrease your risk of falling. Review your medications with your physician and understand which ones put you at a greater risk of falling. Assess your home environment and make changes. Remove loose rugs and replace them with rubber- backed flat mats, be sure your stair handrails are secure, and have shower/bath and bedside grab bars installed. And, after a fall, it’s important to seek professional help to determine your cause and risk factors and how to prevent a reoccurrence. Call us today at 318-443-3311 so we can help prevent you or your loved one from unnecessary injury or fall! –Bart Jones & Don Cassano Be proactive for yourself or a loved one. Prevention is key, and staying fit and healthy

Other risk factors for falling include:

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Poor vision

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Vestibular problems

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Cardiovascular disease

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Diabetes

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Foot problems (i.e. neuropathy)

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Lower extremity weakness

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Being in a new environment

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Lower body mass index

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Taking benzodiazepines (i.e. Lorazepam, Diazepam, Clonazepam, Midazolam, Temazepam)

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Taking four or more prescription medications

Balance is dependent on four systems. These are the visual, sensory (perception of the surface you are stepping on), vestibular (head position in space), and proprioceptive (awareness acuity of body position in space) systems. If one or more of these systems are deficient, it’s important to enhance the others to reduce fall risk. Research supports that clinical assessments provided by a physical therapist can, with high reliability,

Elite PT • (318) 443-3311 • 1

Which Services Are Right for You? Popular Streaming Services

AMAZON PRIME VIDEO For parents who are already Amazon Prime members, Amazon Prime Video is included with their membership. Those who aren’t can enjoy this streaming service by itself for $8.99 a month. Offering an extensive collection of titles of multiple genres, Amazon Prime Video is a great streaming service. Movies range from “The Daniel Tiger Movie: Won’t You Be Our Neighbor” for your toddler to the more serious “The Dark Crystal” for kids who are a little older. As with Netflix and Hulu, this service also has a parental control feature, ensuring kids don’t watch anything that may be inappropriate. which is set to be released later this year. Families will have access to classic Disney movies as well as other content that Disney has influenced. They’ll even have exclusive access to the newest Disney creations. It’s been speculated that anticipated titles “Captain Marvel,” “Toy Story 4,” and “Frozen 2,” will only be available to stream on Disney+. Parents can rest easy knowing that R-rated films won’t be available through this new service as Disney wants to keep its family-friendly approach. DISNEY+ Disney+ will be the newest streaming service,

Finding that perfect streaming service for your family can cause parents some stress. There are so many options, and it can be difficult to determine which services provide child- appropriate content AND won’t cost you an arm and a leg. Luckily there are plenty of affordable platforms that have family-friendly content. NETFLIX AND HULU Known as two of the most popular streaming services that offer family-friendly content, Netflix and Hulu feature plenty of shows and movies that are perfect for kids. For families who

own smart TVs or a digital media device, like Roku or Apple TV, both services are available after a quick app download.

Both of these platforms have parental controls, allowing parents to set up accounts and restrictions for what their children can watch. You’ll never miss an episode of “Ninjago” or “Sesame Street” again! Their prices are reasonable as well, with Netflix plans ranging from $8.99– $15.99 a month and Hulu being slightly cheaper at $5.99–$11.99 a month.

Client Testimonial

“After suffering from low back pain for almost three years and undergoing steroid injections, my physician recommended that I try physical therapy. I was skeptical about physical therapy. I consulted a friend who had similar low back pain and had gone through physical therapy with positive results. I contacted Elite Physical Therapy. No matter your age or fitness, please consider physical therapy. It works! You will not be disappointed! Thanks to the outstanding therapy I received over a four-week period, I am now pain free. Bart was great to work with and would always listen to what I had to say and give the appropriate advice with superb professionalism. I must say that I was very fortunate to be under Bart’s care, as he is a true expert. Bart managed to guide me to a perfect recovery. More importantly, he provided me with knowledge on how to treat my pain with regular exercises outside of my sessions. I will always recommend Elite Physical Therapy to anyone who needs physical therapy. If I ever need physical therapy again (and I hope I do not), I will be at Elite Physical Therapy. The whole atmosphere at is pleasant and everybody is exceptionally helpful and nice. My sincere thanks to all!” –Debra B. Paul

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Your Smartphone Could Be Rapidly Aging Your Spine

You probably haven’t given much thought to how your neck and back are faring in the era of smartphones, but studies show that you certainly should. It’s practically a reflex these days to pull out our smartphones when we’re standing in line, sitting at the airport, or riding the subway. And while it’s great that we rarely need to venture beyond our pockets for entertainment, our bodies are beginning to retaliate. So, what exactly are these contemporary conveniences doing to our bodies? A surgeon-led study published in Surgical Technology International assessed what impact a surgeon’s head and neck posture during surgery — a posture similar to that of smartphone texters — had on their cervical spines. With each degree that our heads flex forward (as we stare at a screen below eye level), the strain on our spines dramatically increases. When an adult head (that weighs 10 to 12 pounds in the neutral position) tilts forward at 30 degrees, the weight seen by the spine climbs to a staggering 40 pounds, according to the study. How pervasive of a problem is this? According to the study, the average person spends 14 to 28 hours each week with their heads tilted over a laptop, smart phone, or similar device. Over the course of a year, that adds up to 700–1400 hours of strain and stress on our spines. As a result, the number of people dealing with headaches, achy necks and shoulders, and other associated pain has skyrocketed. Trained to address postural changes and functional declines, our physical therapists at Elite Physical Therapy are well-versed in treating this modern phenomenon, widely known as “text neck.”

According to Elite physical therapist Courtney Berry, DPT, there are numerous things you can start doing now to prevent continued or further damage from text neck. “Try elevating your phone to your eye level,” says Courtney. “You place prolonged strain on your neck when you are constantly looking down. If you are already feeling strain, you can do exercises such as chin tucks and scapular retractions to assist in strengthening your postural muscles (those muscles that act predominantly to maintain your posture). These muscles are prone to becoming weak from poor texting posture,” Courtney explains. She also adds, “Maintaining proper posture and engaging correct muscles when texting is key to preventing any initial or future impairments.” Over time, this type of poor posture can have a cumulative effect, leading to spine degeneration, pinched nerves, and muscle strains. Scheduling an appointment with an Elite physical therapist can help people learn how to interact with their devices without harming their spines while demonstrating proper exercises and posture for preventing text neck. The PT will prescribe an at-home program that includes strategies and exercises that focus on preserving the spine and preventing long-term damage. Exercise is an important part of taking care of our spines as we age, but what we do when we’re not in motion matters, too. So next time you pick up your smartphone or curl up with your e-reader, do a quick check of your head and neck posture. Your body will thank you for years to come.

Have a Laugh!

Chipotle Black Bean Burgers

Ingredients •

Inspired by ArisMenu.com

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1 pinch salt

2 cans black beans, drained and rinsed

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1 tablespoon cornstarch

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1/2 medium onion, roughly chopped

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1 handful fresh cilantro

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3 cloves garlic

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1 teaspoon Sriracha

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2 tablespoons chipotle peppers in adobo sauce

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1/2 cup gluten-free rolled oats

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2 teaspoons cumin

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1–2 tablespoons olive oil

Directions 1. Place half the black beans, onion, and garlic in your food processor. Blend for 20–30 seconds until combined. Add chipotle, cumin, salt, cornstarch, cilantro, and Sriracha. Blend for another 10–20 seconds. 2. Transfer to a large mixing bowl. Stir in oats and remaining black beans. 3. Heat olive oil in a large skillet over medium heat. Form mixture into patties and carefully transfer to skillet. Cook for about 5–7 minutes until bottom is browned and set. Very carefully flip and cook for an additional 4–6 minutes until opposite side is browned and set as well. 4. 4. Serve immediately, or store refrigerated in an airtight container for up to 1 week.

Elite PT • (318) 443-3311 • 3

3446 Masonic Drive Alexandria, LA 71301 (318) 443-3311

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Inside THIS ISSUE

• Falling

• Streaming Services

Perfect for Your Family

• Hear From a Happy Client

• Smartphone Spine Aging

• Chipotle Black Bean Burgers

• How to Celebrate

Indulgent May Holidays

How to Find Success in a Month of Excess

Set the diets aside and poke another notch or two in your belt because May isn’t pulling any punches when it comes to sweet and savory holiday regrets. From National Hoagie Day and National Pizza Party Day to the holidays that really spell it out for you, like International No Diet Day and National Eat What You Want Day, we’re all looking forward to an excuse to let our stomachs hang low this month. For those of you who plan on partaking, let’s take a look at the best junk food-related holidays this month and how to celebrate them!

time to treat yourself to the most American thing since, well, itself. National Apple Pie Day is a great opportunity to spend quality time with your loved ones while baking the most traditional American dessert. Make the process a game by pairing off into teams for a bake-off; you can even pit the kids against the adults — with a little supervision of course. If you’re feeling a little lazy, throw an apple pie potluck and watch your store-bought delight steal the show as your audience praises your craftsmanship and attention to detail — just how Sara Lee taught you.

Hamburger Month! Meat lovers rejoice as patties of heavenly beef are passed around the table for all to enjoy. There’s no shortage of ways to celebrate this patriotic pastime. From grilling out with the neighbors to making sliders for your new love interest, there’s a little something for everyone, especially considering the advances we’ve made in burger technology in recent years. If meat isn’t your thing, throw a veggie or tofu burger on the grill and season it to mouth- watering perfection. We won’t tell the beef purists if you don’t.

NATIONAL APPLE PIE DAY Monday, May 13

NATIONAL HAMBURGER DAY Tuesday, May 28

Eat up, everybody. Happy holidays.

Gather your friends and family around the table and dust off Grandma’s old recipes, because it’s

As if one day wasn’t enough, it turns out that the entire month of May is recognized as National

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