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FIGHT THE FALL KEEP YOUR LIFE BALANCED!

How To Combat Balance Issues • Benefits of Regular Stretching! • Remember To Stay Active Indoors! • Tasty Recipe

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F I G H T T H E FA L L Physical Therapy Newsletter

KEEP YOUR LIFE BALANCED!

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. However, if you frequently notice an imbalance, dizziness, or unsteadiness that makes you feel as if you may fall 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 PTRC 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: Only try the following IF you feel safe and/or have someone nearby to help you.

• 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. Slow gait speed is another sign of a balance problem and equates to an increased fall risk. 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 are not aware of their balance deficits which then could result in a debilitating 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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HOW TO COMBAT BALANCE ISSUES

It is important to note that you should also contact a physical therapist or physician if you have any of the following symptoms: • Dizziness or vertigo (“spinning” sensations, even when remaining still).

• 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 PTRC, 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. Depending on your condition, vestibular rehabilitation and videonystagmography (coming next year) may also be included in your treatment plan. Are you ready to get back on your feet and decrease your risk of sustaining a balance- related injury? Contact PTRC to schedule a consultation and get started today! To get started with physical therapy or Telehealth, visit www.PTRC-TX.com for more information, or call 5 1 2 . 3 5 3 . 4 5 7 5 ( S an Ma r c o s ) o r 512.847.9057 (Wimberley)!

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

• Nausea or vomiting. • Arm or leg weakness. • Abnormal eye movements.

Both cl inics have therapists which have the education and specialization to see you without any prior referral or prescription from your doctor. However, Medicare requires a physician signature for billing purposes. We can preform an evaluation, and send it to your physician, who normally signs off on PT which saves you a trip to the doctor’s office. If we find any other medical issues, we will call them to discuss options. Telehealth services can be accessed via your smartphone or computer, and you will be able to perform your PT treatments from the comfort of your own home. You will also be able to track your progress and see how you are improving throughout your treatments – without coming directly to our clinic. At PTRC, our telehealth services offer live consultation where you can meet and chat with your physical therapist about your treatment plan. WE ARE OFFERING TELEHEALTH & THERAPY WITHOUT A PHYSICIAN’S ORDER (AKA DIRECT ACCESS)!

• 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.

CAILEY SHOEMAKER IS OUR NEW PHYSICIAN LIAISON

As our new Liason, she will be organizing our out-reach to all referral sources. She will be making visits, acting as our go-between for PTRC and our physician offices. As a Liason, she is not there to “sell” our services, she is there to serve their needs and subsequently our patient’s needs. We look forward to seeing her grow and to see what this new service will do for the community.

BENEFITS OF REGULAR STRETCHING! As you age, your muscle tissue actually dries out a little, thereby causing tightening. This causes a loss of range of motion in your joints and tissues. In addition to the loss of range of motion, it can limit your active lifestyles and hinder day-to-day, normal motions. Tasks that used to be simple, such as dressing or squatting down to tie your shoes, now become difficult. A regular stretching program helps lengthen your muscles and makes daily living activities much easier.

been sitting in a particular position for a long time, you stretch unconsciously. It feels good! In addition to that good feeling, a consistent stretching programwill produce large gains in flexibility and joint movement. Be kind to your muscles and they will be kind to you! Here are just a few of the benefits you can expect from a regular stretching program: • Reduced muscle tension. • Increased range of movement in the joints. • Enhanced muscular coordination. • Increased circulation of the blood to various parts of the body. • Increased energy levels (resulting from increased circulation).

Everyone can learn to stretch, regardless of age or flexibility. Stretching should be a part of your daily routine, whether you exercise or not. Stretching does not require much time. Usually 3 reps for 30 seconds will suffice. Just this small amount can lead to great gains! Stretching is a natural part of what we do on a daily basis. Youmight notice that if you have

TASTY RECIPE : EASY CHOCOLATE HAZELNUT BROWNIES • 3 large eggs • 1/2 c gluten-free almond flour • 1 3/4 c chocolate hazelnut spread INGREDIENTS INSTRUCTIONS Preheat oven to 350°F. Grease bottom and sides of an 8x8 baking dish. In a medium bowl, with a hand or stand mixer, beat the eggs until fluffy and light yellow, 3–5 minutes. Beat in chocolate hazelnut spread and flour until batter is smooth. Transfer batter to pan. Bake 20–25 minutes, until a toothpick inserted into center comes out mostly clean (a few crumbs are ok). Cool completely on wire rack and remove from pan using parchment paper. Enjoy!

REMEMBER TO STAY ACTIVE INDOORS!

UPPER TRAPEZIUS STRETCH Place the hand on the side being stretched tucked behind body. Bring your ear to the opposite shoulder and your chin towards your chest. Now look slightly over the shoulder being stretched.

SUPINE HAMSTRING STRETCH Lay on back, both limbs straight. Pull your leg upwards gently with your hands until you feel a stretch at the back of the legs (straightening the knee and pointing your toe towards the floor will increase the stretch. Keep your residual leg as flat as possible.