Full Potential PT. How To Prevent Injuries By Improving You…

Full Potential PT. How To Prevent Injuries By Improving You…

FULL POTENTIAL NEWS

July 2019

Is Your Bad Balance Putting You In Danger? ARE YOU “DANGER-PRONE?”

INSIDE: � Activities To Improve Your Balance � Exercise Essentials � Upcoming Workshop! � Leave Us A Review!

Health & Fitness

July 2019

The Newsletter About Achieving and Maintaining Optimal Well-Being

Is Your Bad Balance Putting You In Danger? ARE YOU “DANGER-PRONE?”

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. 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?

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Activities To Help Improve Balance

A C T I V I T I E S T O I MP R O V E Y O U R B A L AN C E

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, 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.

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.

Healthy Recipe

B E R R Y A LMOND SMO O T H I E B OWL

INGREDIENTS • ⅔ cup frozen raspberries • ½ cup frozen sliced banana • ½ cup plain 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

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.

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Full Potential Results!

I got really good exercises for when I’m at home, and they helped me get back to no pain in my back. The therapists help by giving great exercises, and they care very much about your progress!”” - Tommy They care very much about your progress!

Practice News C ON T I NU I NG E D U C AT I ON

Amanda Collins, DPT recently took Herman &Wallace’s Pelvic Floor Function, Dysfunction, and Treatment course. Here she expanded her knowledge on developing treatment plans for pelvic pain syndromes, performing treatment techniques for the pelvic muscles, and so much more!

Did you know Full Potential PT is consistently providing education to our Physical Therapists and our Physical Therapist Assistants? We love giving them new opportunities to keep up to date with the healthcare field, specifically towards Physical Therapy. Recently, Amanda Collins and Rebecca Groot were a couple of our staff members to complete a course for their continuing education.

Rebecca Groot, PTA completed the Pain Science, Movements, and Manual Therapy for Rehabilitation professionals course!

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Practice News

Attention Rotator Cuff Sufferers! Thursday, August 8 @ 7 PM • Full Potential New Rotator Cuff Workshop Reveals How to Get Back to Normal Without Medications, Injections and Surgery Learn about the worst sleeping positions for shoulder pain, the biggest mistakes that lead to rotator cuff surgery, the common causes of rotator cuff problems, and the top three exercises for the rotator cuff. Who is the Workshop For? The Rotator Cuff Workshop is for people suffering with shoulder pain who are looking to feel normal again and heal naturally without medications, injections and surgery.

You Have Shoulder Pain When You:

• Reach into the back seat? • Do work around the house or yard? • Get dressed?

• Reach up high? • Lift something heavy? • Reach behind your back? • Sleep at night?

If you do AND you’re looking for Natural, Non-Invasive Treatment, then Save Your Spot for the Rotator Cuff Workshop by filling in your name and information.

Becauseof space limitations, the Rotator Cuff Workshop is limited to the first 20 Registrants

Leave Us A Review!

Do You Have A Success Story With Full Potential?

Write your review and get entered into a drawing!

At the end of EVERY month, we will be giving away an entire month of unlimited car washes at Quality Car Wash! All you have to do is leave us a review on our Google profile! That’s right - it’s THAT easy!

To leave a review, simply type ‘Full Potential Physical Therapy’ into your google search bar. On the right, our profile will appear. Click on the google reviews. Our reviews will appear and in the top right corner, an option will appear that says ‘Write a Review’. If you’d like to write a review, but can’t seem to figure it out, give our office a call. We’d love to help you get entered into the drawing! Our first drawing will be on August 1!

Write Your Review Today!

Improving Your Balance Try these simple exercises to keep you moving... Exercise Essentials

Relieves Back Pain

Improves Leg Strength

Exercisescopyrightof

www.simpleset.net

Always consult your physical therapist or physician before starting exercises you are unsure of doing. Runner’s Step Stand in front of a box or step that is below the level of the knee. Step up onto the box and bring the opposite leg up towards your chest. Lower your leg down in a controlled manner. Repeat 6-10 times, alternating legs.

Quadruped Alternating Arm & Leg Lift Start on your hands and knees. Engage your lower abdominals by pulling your belly button to your spine. Slowly raise your opposite arm and leg without shifting your trunk to the side or arching your back. Return the arm and leg to the starting position. Repeat with the opposite arm and leg. Hold for 3-5 seconds and repeat 10 times on each side.

1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program It’s time to get Full Potential Physical Therapy if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury PAIN FREE DISCOVER HOW TO LIVE At Full Potential Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions.

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