Howard: Movement & Endurance

NEWSLETTER

GET MOVING TO IMPROVE YOUR ENDURANCE!

When you use an orthotic or prosthetic device, it can seem difficult to build up your endurance. At this point, you may be used to conserving your energy, taking the shorter routes, and taking frequent breaks when you feel tired or out

will help determine if any modifications will need to be made in order to help you move in the easiest way possible. Gait training exercises will then be prescribed based on your needs with your respective orthotic or prosthetic device. Gait training exercises will include activities to not only improve gait mechanics, but also increase your confidence and safety in navigating across different terrains and around different obstacles. Strength training is also an important part of building endurance. Muscle weakness in the affected area around your orthosis or prosthesis is often a primary contributing factor to poor balance and falls. This can also lead to muscle weakness in other areas of the body, such as the hips or core. With strength and balance training, patients are better equipped to recover from unexpected perturbations or a momentary loss of balance to prevent falls and allow for longer periods of movement. Endurance training as a whole will help to improve not just muscle endurance for activity but also the patient’s aerobic capacity for activity, both of which will reduce fatigue as a risk factor for falls.

Roger Howard, CPO, Director

of breath. Fortunately, at Howard Orthotics and Prosthetics, we can help fix this. Our trained and dedicated CPOs can provide you with the necessary exercises you need to build your endurance, so you can get back to doing daily activities as comfortably as possible. We want you to be able to live life without limitations – to be able to enjoy physical activities, move with ease, and even navigate uneven terrains without fear of falling. This all begins with endurance training. To learnmore, schedule a consultation with one of our highly experienced CPOs today. How will consistent movement and exercise benefit me? At Howard Orthotics and Prosthetics, one of our CPOs will first begin by evaluating your orthosis or prosthesis. This

In addition to your prescribed exercises by your CPO, there are some actions you can take on your own to continue to improve your endurance. These include: • Walk. Walk often but for short periods - your strength and stamina take time to return. It is also important to make sure you keep an exercise routine to maintain your cardiovascular endurance. • Rest. Rest as soon as you feel tired - walking when overtired can result in accidents. • Keep your orthosis. Many times, once someone’s energy is back, they’ll ditch the orthotic device (crutches, canes, walker, shoe insoles, etc.). It is important to always keep using your orthosis unless your CPO says otherwise, as ditching it could develop bad walking habits. • Lead with different legs on stairs or slopes. When going up stairs or slopes, move your good leg first. When coming down stairs or slopes, move your leg with the orthosis or prosthesis first. • Maintain proper posture. Be aware of your posture. Better posture means a more efficient stride. If you find yourself bent over or slouching when you are walking, it is costing you energy. Get started today! Do you want to improve your endurance when moving with an orthotic or prosthetic device? If so, contact Howard Orthotics and Prosthetics today to schedule a consultation with one of our compassionate and caring CPOs! We’ll help you get moving with ease once again, so you can get around comfortably and enjoy the activities you love. Improve your endurance with us today! WHAT ELSE CAN I DO TO IMPROVE ENDURANCE?

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Try this simple exercise to help you feel better... Always consult your physical therapist or physician before starting exercises you are unsure of doing. EXERCISE ESSENTIALS BILATERAL LEG LOWERING Lie on your back, knees bent, feet flat on the floor. Place your hands on the front of your pelvis. Straighten both your knees as you slowly lower your legs towards the ground with control. Return to the starting position.

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Save these in a place where you can easily use them as needed. Watch for more exercises in our next issue. SAVE Please share these exercises with friends and family members to help them stay healthy and free from pain.

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PATIENT SUCCESS STORIES

I would recommend them to everyone! Success Story - Justin L. “I love how warm and welcoming it is. The workers are super nice and treat you with so much respect. I would recommend them to everyone. Keep up the great work.” Therapy made the pain go away! Success Story - Chris C. “I thought I was heading for shoulder surgery. Therapy made the pain go away. And I went before work! Great place.”

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Does your brace or prosthesis Need a Tune Up? • Consult with our experts • Review your problem • Receive Recommendations on relieving your pain and improving motion

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HEALTHY RECIPE BEEF & BUTTERNUT CHILI

INGREDIENTS • Cooking spray • 1 tbsp canola oil • 1 1/2 lbs boneless chuck roast • 3/4 tsp salt • 1 1/2 cups chopped onion • 1/2 cup chopped green bell pepper • 2 tbsp tomato paste • 1 tbsp minced fresh garlic • 2 tsp diced jalapeño pepper • 2/3 cup dry red wine • 1 1/2 tsp ground ancho chile pepper • 1 tsp dried oregano • 1/2 tsp ground red pepper • 1/4 tsp ground cumin

• 1 (28-oz) can whole tomatoes, chopped • 1 (15-oz) can no-salt, kidney beans • 2 cups (1/2-inch) cubed butternut squash • 1 cup chopped carrot • 6 tbsp reduced-fat sour cream • 2 tbsp fresh cilantro leaves

• 1/4 tsp ground coriander • 1/8 tsp ground cinnamon

INSTRUCTIONS Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add 1 teaspoon oil; swirl. Sprinkle beef with salt. Add beef to pan; sauté 8 minutes, turning to brown on all sides. Remove beef. Add 2 teaspoons oil to pan. Add onion and bell pepper; sauté 3minutes. Add tomato paste, garlic, and jalapeño; sauté 2minutes, stirring constantly. Add wine; bring to a boil, scraping pan. Cook 2 minutes. Return beef to pan. Stir in ancho chile pepper and the next 7 ingredients (through kidney beans), and bring to a boil. Cover, reduce heat tomedium, and simmer gently for 1 hour. Add butternut squash and 1 cup carrot, and simmer for 1 hour or until beef is tender. Ladle 1 1/3 cups chili into each of 6 bowls, and top each with 1 tablespoon sour cream and 1 teaspoon cilantro.

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Offer good for the First 20 people who schedule.