NextStepPT_Fight the Fall and Improve Your Balance

NEWSLETTER The Newsletter About Your Health And Caring For Your Body

IS COLD WEATHER STOPPING YOUR EXERCISE ROUTINE?

2. Take your exercise inside - get creative if you have to. Go online and try a YouTube video of an aerobics class, a step class, a yoga class, or a dance class. There are hundreds out there and you can get them for free. That’s a great opportunity to try something different. Depending on your level of comfort with regards to the virus, there are places you can go to get some exercise. Gyms are open and malls are open (at least they are open as I’m writing this). Be smart, and following the guidelines is an obvious must, but this option is available. 3. If none of that sounds good to you , you know you can walk for twenty minutes inside your house - even without a treadmill. Yeah, so it might be boring but for a couple of months you have to find a way to get your exercise in. If that means putting on some music and wearing out your carpeting by walking 100 laps around your house, or stairs, then so be it (once again your heart and body will thank you - most likely by extending your life). The bottom line is that if you can figure out a way to keep some sort of an exercise routine going it’s going to make you that much more fit and capable for when the spring comes back around. And in case youmissedmy point above - your body will thank you! Still confused or uncertain? No problem - call us at 516-681-8070 and we will problem-solve with you and figure out a routine that works for you. I guarantee it!

Ok ,so we’re in the middle of Fall and the chill is in the air. Most people have winterized their houses, cleaned up the backyard one final time, closed their pools, and put away all their patio furniture. The warm weather is over and that spring and summer exercise program isn’t looking nearly as inviting in the autumn wind as it was just a few weeks ago. Time to pack it in and start back up when the weather gets warm again, right? WRONG! Don’t let the weather be an easy excuse to stop (or not start) an exercise routine. It’s very tempting and an exceptionally convenient excuse but don’t use it (your heart, joints, and muscles thank you in advance). For those of you currently exercising, don’t stop now - don’t undo what you’ve been working at for the past two seasons (spring and summer). You’ll have to start back from the beginning and who wants to yo-yo back and forth between getting fit and then losing it and then having to get fit again. Fortunately there are many alternatives to keeping your fitness during the winter. Here are a few: 1. Keep doing what you’re doing - just wear a coat. Bundle up and keep walking. Enjoy the crisp cold air and keep walking. Yes, it’s not quite as pleasant as when it’s nice out but the exercise is great for your body and you’re worth it!

INSIDE : • Fight the Fall and Improve Your Balance • Paleo Gluten-Free Turkey Stuffing

• Have You Met Your Insurance Deductible? • Exercise Essentials www.nextsteppt.com

NEWSLETTER The Newsletter About Your Health And Caring For Your Body

FIGHT THE FALL AND IMPROVE YOUR BALANCE

When was the last time you had your balance checked? No matter what age you are, your balance can always be improved - in fact, even those who do not live with a balance or gait disorder can still suffer from balance-related injuries that occur from poor posture or reflexes. If you frequently notice an imbalance, dizziness, or unsteadiness that makes you feel as if you may fall over at any given time, it is a sign that you may be living with a balance or gait disorder. Balance disorders, and balance issues in general, all stem from the vestibular system. The vestibular system is a delicate collection of fluid-filled chambers and sensory nerves located in the inner ear. Your vestibular system helps manage your “proprioception,” or sense of position, and when this is altered, it can be difficult to keep yourself steady. If you have been noticing issues with your balance, contact Next Step Physical

Therapy today so we can help you figure out the root of your problem and treat it accordingly. How Can I Tell If I Need to Improve My Balance? It can sometimes be difficult to determine if your balance is in need of improvement. The simple test below may be an indicator that you should seek physical therapy intervention: • Stand barefoot next to a counter, sink, or chair with your hand gently grasping the counter surface. • Put one foot directly in front of the other, so that one heel is touching the opposite toes. • Gently lift your hand up, but keep it close to the counter in case you need to grab it quickly. Try to hold this for 10 seconds (only do this if you feel safe or have someone nearby to help you).

• Now try it with your eyes closed. • Do you wobble or lose your balance? This means your balance needs work. According to the Centers For Disease Control (CDC), over 2.5 million adults were treated for nonfatal injuries in emergency departments in 2013. In older adults, falls are the leading cause of fatal and nonfatal injuries. Most people don’t think about keeping their balance in shape until it is too late and they suffer a harsh fall. The good news is that most falls can easily be prevented, simply by the regular exercising of your balance system. If you have recently sustained a balance-related injury, it is important to seek the help of a physical therapist immediately, in order to avoid additional injuries in the future.

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SERVICES & THERAPIES :

• Wrist / Hand Pain • Wellness / Balance Problems • Ankle / Foot Pain

• Knee Pain • Sports Injuries • Shoulder Pain

• Physical Therapy • Low Back Pain • Neck Pain

www.nextsteppt.com

It is important to note that you should also contact a physical therapist if you have any of the following symptoms: • Dizziness or vertigo (“spinning” sensations, even when remaining still). (Continued from Outside) Fight the Fall & Improve Your Balance

• Inability to focus or remain alert. • Double vision or tunnel vision.

• Nausea or vomiting. • Arm or leg weakness. • Abnormal eye movements. • Difficulty standing up from a seated position or standing for prolonged periods of time. What’s Causing My Balance Issues? There are several factors that can impact your balance. Just a few include: • Benign paroxysmal positional vertigo (BPPV). • Meniere’s disease. • Vestibular neuritis. • Migraines. • Poor posture. • Injury or ailment. • Neurological issues, such as brain injuries, stroke, or Parkinson’s disease.

The make-up of your treatment plan will be dependent upon the origin of your balance issue. When you arrive at Next Step Physical Therapy, your physical therapist will walk you through a comprehensive exam in order to gauge the nature of your condition and figure out the best course of treatment for your needs. Whatever the case may be, all treatment plans will contain targeted balance exercises and stretches to help improve your core, vestibular system, and overall proprioception.

Are you ready to get back on your feet and decrease your risk of sustaining a balance-related injury? Call (516) 681-8070 to schedule an appointment today!

EnjoyThis Thanksgiving Recipe: Paleo Gluten-Free Turkey Stuffing

Exercise Essentials Try this simple exercise to improve balance.

INGREDIENTS : • 2 Tbsp olive oil • 1 butternut squash • 2 cups Brussels sprouts • 2 cloves garlic • 1 medium yellow onion • 3 celery stalks • 1 red pepper • 1 apple • 2 Tbsp finely chopped fresh sage • 2 Tbsp chopped fresh rosemary (or 2 tsp dried) • Salt & pepper to taste

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Helps to Improve Your Balance

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BALANCE TANDEM STANCE Start by placing one foot in front of your other foot in a heel to toe position. Maintain your balance. Return to starting position and repeat. Attempt this exercise alternating the opposite foot in front. For an added challenge while in this stance, slowly turn your head to the left and hold for 3 seconds. Repeat by turning your head to the right, up, and down, all of which holding for 3 seconds. If feeling confident in your balance, challenge yourself further by standing on a thick pillow or with your eyes closed.

Turkey Sausage: • 1 lb ground chicken or turkey • 1 Tbsp fennel seeds • 1 tsp paprika • 1 tsp onion powder • 1/2 tsp salt & pepper

INSTRUCTIONS: Preheat oven to 450°F. Mix sausage ingredients in a bowl. Line a baking sheet with parchment paper. Add butternut squash and brussels sprouts. Drizzle with olive oil and season with salt and pepper. Roast in the oven for 20 minutes, flipping halfway through. Heat 1 Tbsp olive oil in a skillet over med-high heat. Add turkey sausage, cooking 5-7 minutes until just browned. Remove turkey from skillet and add onions, celery, red pepper and apple, then drizzle with a tiny bit of olive oil and season with salt and pepper. Saute for 7-8 minutes until veggies soften. Add turkey sausage back to skillet with other veggies. Add cooked squash, Brussels sprouts, rosemary, and sage and saute 2-3 minutes, stirring well. thegirlonbloor.com/thanksgiving-paleo-gluten-free-stuffing

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

CALL TODAY AT (516) 681-8070 OR VISIT WWW.NEXTSTEPPT.COM

What ’s New?

Here we are in November and I hope everyone is happy and safe. On a personal note, I’ve been keeping busy by driving and watching my kids playing all their sports (Baseball, soccer, hockey and gymnastics). It’s really my second full-time job!! Next Step PT has been continuing to grow and we are both excited and thankful to be back to our normal schedules. We’ve been working on a new workshop that we will start this month. It’s all about knee pain and we’re adding that to our shoulder/ rotator cuff workshop so that we can reach out to people within the community suffering with these types of pain. Give us a call at 516-681-8070 if you want to know more about these workshops. If you have shoulder or knee pain chances are they can help you. Talk to you next month. -Chris Ostling You Help Us, Help Others!

Have You Met Your Insurance Deductible?

It’s Time to Use Your Benefits! An insurance deductible is the amount of money that you must pay before your insurance company pays for your medical services. If your deductible is met, your Physical Therapy may not cost you anything. Patients with family plans or those who have had major surgeries or have a chronic illness are especially likely to have a $0 balance remaining on their out-of-pocket expenses. This means that the cost of physical therapy could be minimal or completely covered by the patient’s insurance plan. If you are close to or have met your insurance deductible for the year, then now is the time to come in for Physical Therapy! Are you feeling aches and pains? Have you undergone surgery recently? Need to work on your core? Let us help you get a head start for 2021. Call us today at (516) 681-8070 to schedule an appointment with one of our physical therapists. We’ll guide you to affordable treatments that will place you one step closer to pain relief.

THANK YOU TO OUR REFERRAL CLUB MEMBERS!

C.B.

E.B.

F.C.

A.H. A.D.B.

Coupon Corner

Patient Success Spotlight

“I’ve had poor balance for probably 15+ years. My doctor suggested PT and a friend referred me to Doctor Chris. I am very impressed! I’m amazed at how the simple exercises I

FREE PAIN CONSULTATION

(516) 681-8070 CALL TO SPEAK WITH A PHYSICAL THERAPIST ABOUT YOUR PAIN

was given improved my balance so much! Standing on one foot when I came in, I couldn’t do for 2 seconds and now I can balance for maybe 15-20 seconds at a time. I’m so glad I came here. It has improved my daily activities as well, improving my quality of life.” - Dorothy Becker

131 W Old Country Rd Hicksville, NY 11801

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EXPIRES 11-30-20