JointCare Physical Therapy_Better Balance

Health & Wellness The Newsletter About Your Health And Caring For Your Body

Do You Believe That You Can Be Better BalancedandMoreActive?

Find out if your balance fits your age and lifestyle... Thank you for being a past patient of JointCare Physical Therapy. We have a great newsletter for you this month. Do you know if you have good balance? Do you feel steady on your feet? In this day an age of sedentary lifestyles you may not even know if you have good balance. Inside we have an easy and quick test to see if you need balance therapy to protect you from future injuries or falls. Try the test and see if you pass. Thank you!

Health & Wellness The Newsletter About Your Health And Caring For Your Body

Preparation is the Key to Success

INSIDE:

Alexander Graham Bell once said “Before anything else, preparation is the key to success.” At JointCare PT, we know this to be true, especially when undergoing surgery.  Those who have better outcomes after surgery go into it having prepared both mentally and physically.  This process of preparation is known as Prehab. Prehab allows for an individual to prepare for surgery, physical and mentally, in order to maximize post- operative results.  It is appropriate for most all surgeries, including total joint replacements, ACL repairs, rotator cuff repairs and spinal surgeries. Why is this important?  It’s simple—the better someone is moving prior to surgery, the better and faster the recovery afterwards.  Now some sources may disregard the value of prehab, however it’s tough to argue with the evidence.  In fact, current scientific research has shown the very best outcomes for a joint replacement surgery occur when the patient has good strength/range of motion, and moves with as close to normal bodymechanics as possible before undergoing surgery. At JointCare, our clinical experience aligns with the research.  Recently, at our Denville facility, we had two patients that exemplified this.  Cheryl T. and Sharon O. both came to physical therapy for prehab a few months prior to having joint replacement surgery. When they stopped formal prehab, they continued their program independently in our fitness center up to the week of surgery.  In these sessions they learned how to maximize their mobility and strength deficits, and learned what they were going to need do to prepare for at home.  Rather than allow the limitations due to the arthritis continue to regress, both patients were able to improve these limitations.  As a result, in a short amount of time, both Cheryl and Sharon are able to not just get function back but were able to surpass their preoperative status.  Ultimately, both

Patient Success Stories

Exercise Essentials

“Everything good, everything magical happens between the months of June and August.” —Jenny Han Quote of The Month:

had terrific outcomes.  They returned to normal function quickly, without complication, and were less of a financial burden on the healthcare system as a whole.  Are you scheduled for or considering an orthopedic surgery? At JointCare Physical Therapy and Fitness Center we are ready to help! We will develop an evidence-basedandpost-operative rehabplanof care that will help you return back your prior activities. Call now for your free consultation or to begin the prehab process!

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How’s Your Balance? A Simple Test To See if You Have Good Balance

Can you close your eyes and stand steady on one leg for 10 seconds? If not, then your balance is not up to par. Your ability to balance is an incredibly complex action that requires millions of nerves and hundreds of muscles to work together to stop you from falling onto your face. Many people think having poor balance happens in just older people. However, poor balance is one of the leading causes for sports injuries, chronic back pain andmuch more. Having poor balance often goes undetected until it is very severe and puts one at exceptional risk for injury. It is even worse for older adults, especially over age 65, of which one third fall each year. People who experience a fall are at increased risk for future falls too.

Major injuries, including fractures, head trauma, and soft tissue injuries, occur in about 10% of individual falls. However, minor injuries aremuchmore common. Balance and walking decline as you age. Fear can develop of going up steps or curbs, walking on grass or walking into dark areas. One reason for this loss of balance is joint stiffness and weakness inmuscles of the hips, lower extremities and feet. When there is a loss of the mobility in the ankle joint and multiple joints of the foot, you cannot adapt well to uneven terrain. We can help you regain your balance, walk and even run better! To learn more about our balance program, and restoring you to a pain-free life, call us today!

Move Freely • Alleviate Pain Naturally • Have More Energy • Enjoy Activities Pain Free • Be Stronger

We encourage our patients and members to develop a healthy lifestyle. Once discharged from therapy, we are offering you a free 30daysofourWellnessProgram! Please Note: If you are a patient or beneficiary of a federally funded health care program (including but not limited to Medicare, Medicaid, TRICARE, Federal Employee Benefits) you are not eligible to receive this offer.

Make health and wellness a way of life! FREE 30 DAY FITNESS CENTER MEMBERSHIP

UPON DISCHARGE FROM PHYSICAL THERAPY

Florham Park 973-660-1000

Denville 973-366-1600

For patients after they’re discharged from therapy, to maintain their exercise schedule. Expires 9-28-17. This offer applies to current patients and is effective 8/1/16 going forward.

“What our patients have to say...” “What a neat surprise I got at my front door the other day. Thank you for the “Indoor Garden”. That was a thoughtful and special gift. It is already sprouting. You are all a great group- always friendly and helpful. Thank you. I appreciate you remembering me.” ~Priscilla H “Thank you for making us feel special during our sessions at JointCare. The attention we received helped us get back to our normal lives so much sooner than we ever thought!” ~Donna D. and Cetta L.

“I want to thank you all for the great experience I had at your facility! My back is so improved and I think of you guys often. I will absolutely come back if I ever need care. Thanks!” ~Marion D.

“Thank you again for all you have done for me. Your help and great care have been truly extraordinary. I am feeling well and fit. I was lucky to have you. All my very best!” ~Louise V.

You Can Be Active and Healthy Is Pain Stopping You From Being Active and Healthy? Do You Have These Troubles?

Do you find yourself not as active as you use to be? As you age, you losemuscle and bonemass leading to the development of problems such as back pain, arthritis or osteoporosis. This makes it harder to do normal everyday activities like squatting down, getting out of bed, walking and more. Regular exercise and physical therapy slows the loss of muscle mass, strengthens bones and reduces joint or muscle pain. In addition, physical therapy improves mobility and balance, which reduces the risk of falling as you age or suffering a serious injury.

Inability to stand or sit comfortably for long periods of time Difficulty getting in and out of bed Trouble sleeping Inability to walk for at least 20 minutes Trouble with balance or unsteadiness Unable to enjoy leisure activities Unable to physically play with children or grandchildren Limited ability to exercise Unable to work Difficulty going up and down steps or curbs There are many consequences to not getting the help you need and delaying physical therapy. If you find that you have the following because of pain, call us today!

Scientists used to think that strenuous exercise was the only way to improve your health. However, new research suggests that just 30 minutes of moderate physical activity provides most of the health benefits needed. Moderate intensity is best, but even low-intensity activity is better than nothing. While some people may enjoy participating in a regularly scheduled exercise class, others may find it easier to just increase their daily activities, like walking. It’s never too late to start moving Physical activity is important, and can help you live independently for as long as possible. However, if you have chronic aches and pains, it can be difficult to exercise. This lack of physical activity can make the condition worse and more difficult to live with. This is where physical therapy can really help you. Not only do we relieve your aches and pains quickly, we can teach you how to safely exercise to maintain your new pain-free mobility. Our knowledgeable physical therapists are experts in muscle and joint problems, helping you return quickly to normal pain free function. At JointCare Physical Therapy we listen to you and create custom hands on treatments that alleviate your pain, improve balance, improve movement and walking while getting you back to doing normal everyday tasks with a healthier outlook on life. Call us today or go online to learn more!

Aerobic exercise, such as riding a bike, increases your heart and breathing rates and burns calories, which will help you to lose weight. Each 3,500 calories you burn means 1 pound of weight loss. Your body uses calories to perform its daily tasks, but if you want to lose weight, you need to burn more calories than you consume. Biking, even for short periods of time, will use calories and increase your weight loss chances. In her book, “Ride Your Way Lean,” Selene Yeager states that you burn calories on a bike even if you do not feel like you are working very hard. A 155-pound person will burn approximately 596 calories riding at 12 to 13.9 mph pace for an hour. The faster you go, the more calories you will burn. Aim to ride 30 to 60 minutes for five to seven days a week. Starting to ride a bike with gears over varying terrain can seem like a daunting task. Get to know your gears and shifting often. Unless you live in an area that is extremely flat, you will need to shift up or down frequently during your ride. Downshifting takes you to an easier gear, allowing you to pedal uphill more easily or give your legs a break. Shifting up into a higher gear will give you more power, which you will need to move faster. Focus on your pedaling technique as well; you should push down on the pedal as well as pull up, making your motion fluid and energy-efficient. Once you feel comfortable, you can buy clipless pedals that keep your foot attached to the pedal, increasing your pedal efficiency. Yeager also advises starting slowly and not being hard on yourself. Your endurance and strength will improve with time. Remember always consult your Physical Therapist before beginning a new form of exercise. BEGINNER BIKING FOR WEIGHT LOSS

JointCare Physical Therapy is proud to announce that we have been named the BEST Physical Therapy provider in Morris and Essex County in Morris/Essex Health & Life magazine’s 2017 Reader’s Choice Awards! We are honored to have been chosen and want to thank all of our past and current patients. Your trust and support is appreciated. Thank you again to all who voted and for allowing us the privilege to care for you and your families!

Florham Park 973-660-1000 Denville 973-366-1600

We are committed to your health!

Exercise Essentials Try these exercises to help maintain a healthy body

Helps Leg Strength Helps Hip Strength 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. 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.

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

Who do you know that needs our help?

Refer a Friend Do You Have Friends or Family Unable to Do The Following? 9 Move without pain 9 Bend and move freely

9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle

If you know someone suffering with aches and pains give the gift of health. Refer them to JointCare Physical Therapy & Fitness Center today. Pass along this newsletter or have them call us directly to schedule a FREE consult!

Call the center nearest you today!