South Valley: How To Prevent Injuries by Improving Balance

South Valley: How To Prevent Injuries by Improving Balance

Health & Fitness

What’s Balance Got To Do With It? Prevent Injuries By Improving Your Balance... “What’s Balance Got To Do With It?” PREVENT INJURIES BY IMPROVING BALANCE

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. (continued inside)

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

Strive To Have Better Balance As You Age! Prevent Injuries By Improving Your Balance...

(continued from outside) 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 dollars in 2010. 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? At South Valley Physical Therapy, we will get you feeling steady on your feet again. Call us today to speak with a physical therapist, or come on in for a consultation.

CALL TODAY! 408-365-8400 www.svpt.net

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Activities To Improve Your Balance!

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.

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. 3. 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. Back injuries plague the majority of people in the United States, yet you don’t have to be one of them. Strengthening and improving the flexibility of your spine along with better balance most often completely relieves symptoms. Contact South Valley Physical Therapy for a balance screening today! Discover the root cause of your problem, before it’s too late!

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, repeat 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

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I was in constant pain, like someone had hit me in the shoulder hard! I couldn’t get a good night sleep but now after physical therapy at South Valley I sleep like a baby! My husband had told me the warranty had run out when I turned 50, but now I feel like I have an extended warranty and new hope for a pain free future. After physical therapy I can put my own shirt on and even take it off by myself. My favorite part of my therapy was the massage and the electrical stimulation. If you want to improve your quality of life and not live in pain, I recommend you schedule a visit at South Valley PT. - Leann Wilson Additional Success Story I recommend you schedule a visit at South Valley PT

This last weekend I went to San Francisco to watch my 2 grandsons who traveled from Pennsylvania to perform with their high school band! I did lots of walking up and down The Embarcadero as well as up and down stairs at the train stations! My knee did GREAT!! I felt very good each evening after all that walking, thank you!! - Kate Ward “I felt very good each evening after all that walking, thank you!!”

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Practice News

We want to not only help our patients but we love to give back to our community. Discover our events, recipes and goings on.

Do you want to take advantage of our Patient Referral Program but don’t have a card handy? Just clip this card from the newsletter, add YOUR name and phone number and give it to a friend or family member. For every new patient you refer we will give you your choice of a gift card to the movies (good for 2 admissions), $20.00 for coffee or tea at Peet’s or a $25.00 gift card for Le Boulanger. Remember each patient you refer must bring in a referral card and be a NEW patient to the clinic. South Valley Physical Therapy Would Like To Say Thank You!

Patient Referral Program Thank You!

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Name: Phone:

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Eating Right Never Tasted So Good!

Roquefort Pear Salad

INGREDIENTS • 1 head leaf lettuce • 3 pears, sliced • 5 ounces Roquefort cheese • 1 avocado, sliced • 1/2 cup thinly sliced green onions • 1/4 cup white sugar • 1/2 cup pecans

• 1/3 cup olive oil • 3 tablespoons red wine vinegar • 1 1/2 teaspoons white sugar • 1 1/2 teaspoons prepared mustard • 1 clove garlic, chopped • 1/2 teaspoon salt • Fresh ground black pepper to taste

INSTRUCTIONS In a skillet over medium heat, stir 1/4 cup of sugar together with the pecans. Continue stirring gently until sugar has melted and caramelized the pecans. Carefully transfer nuts onto waxed paper. Allow to cool, and break into pieces. For the dressing, blend oil, vinegar, 1 1/2 teaspoons sugar, mustard, chopped garlic, salt, and pepper. In a large serving bowl, layer lettuce, pears, blue cheese, avocado, and green onions. Pour dressing over salad, sprinkle with pecans, and serve.

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What you can do to relieve pain and feel energized! 2 Easy Stretches

IMPROVES BALANCE

STRETCHES LEGS & HIPS

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.

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.

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Does Your Friend or Family Member Need Physical Therapy? Tell Them to Check Us Out!

Do You Have Friends Or Family Unable To Do The Following? • Climb stairs without pain • Bend and move freely

If you know someone suffering with aches and pains give the gift of health. Refer them to South Valley Physical Therapy today. Pass along this newsletter or have them call us directly for a Pain Relief Consultation.

CALL TODAY! 408-365-8400 Fax: 408-365-8417

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