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HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body

IMPROVING YOUR BALANCE

Virtual Appointments Available! More Details Inside

HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body

OCTOBER 2020

IMPROVING YOUR BALANCE INSIDE:

• WHAT’S CAUSING MY BALANCE ISSUES • IMPROVING YOUR SLEEP • EXERCISE ESSENTIALS

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 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 St. Luke’s & East Tennessee Rehab Center 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. It is important to note that you should also contact a physical therapist if you have any of the following symptoms:

• Nausea or vomiting. • Arm or leg weakness.

• Dizziness or vertigo (“spinning” sensations, even when remaining still). • Inability to focus or remain alert. • Double vision or tunnel vision.

• Abnormal eye movements. • Difficulty standing up from a seated position or standing for prolonged periods of time.

Have pain that just won’t go away? We want to help! Call us at today or visit us online at www.stlukestherapy.com.

WHAT’S CAUSING MY BALANCE ISSUES

Tennessee Rehab Center, 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 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 St. Luke’s & East Tennessee Rehab Center to schedule a consultation and get started today!

There are several factors that can impact your balance. Just a few include:

• Poor posture. • Injury or ailment.

• Benign paroxysmal positional vertigo (BPPV).

• Meniere’s disease. • Vestibular neuritis. • Migraines.

• 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 St. Luke’s & East

HEALTHY RECIPE: OMELET MUFF INS

VIRTUAL APPOINTMENTS AVAILABLE! Telehealth is the use of

telecommunications technology to provide real-time physical therapy to those patients that can’t come into our clinic. Please call us today at 423-586-6866 if you are interested in scheduling a telehealth appointment. As we are considered essential healthcare infrastructure workers, we will also continue to offer 1-on-1 appointments in our clinic with a Physical Therapist. Our goal is to keep all our patients safe, healthy and pain-free!

INGREDIENTS • 10 large eggs • 1 red bell pepper, seeded and finely chopped • 1 cup frozen cut spinach,

thawed and squeezed dry • 2 green onions, finely chopped • 1/4 tsp salt

INSTRUCTIONS Preheat oven to 325°F. Coat a 12-cup muffin tin liberally with the cooking spray. In a large bowl, beat the eggs together. To bowl, add the bell pepper, spinach, green onions, salt, and ¼ cup water. Season with pepper. Divide egg mixture among muffin cups. Bake 20–25 min., until eggs are set. Let stand 5 min. before removing from muffin tin.

YOU CAN BE FREE OF YOUR PAIN! CALL TODAY OR VISIT US AT WWW.STLUKESTHERAPY.COM

IMPROVING YOUR SLEEP It can seem difficult to feel as if you are in control of your own sleeping schedule and patterns when you are suffering from chronic pain. People who are diagnosed with sleeping disorders tend to worry more about how their lack of sleep will impact their health, thus creating more toxic stress. They may also exhibit greater sleep sensitivity, making it easier for them to wake up to small environmental changes while they are sleeping (such as a creaky floorboard or a shift in sleep position.) However, there are some steps you can take to make sleeping as comfortable as possible for you and try to make up some of the sleep debt you experience each night. The environment in which you sleep is one of the most important factors in creating a good night’s sleep. This includes: 1. Noise. If you experience sleep sensitivity, it is important to make sure that any unexpected noises are limited in your bedroom. Sleeping with a white noise machine or fan can help eliminate any additional environmental noises that may wake you up in the middle of the night. 2. Light. If your room lets in excessive amounts of light in the morning, it may be beneficial to invest in some blackout curtains. Keeping your room dark will help you stay asleep through the night, even as the sun is rising. It is a great way to gain as much sleep as you can before your alarm goes off in the morning. 3. Temperature. Have you ever woken up sweating, only to throw the blankets off and wake up freezing a couple hours later? The temperature in which you keep your bedroom has a large effect on your sleep. Your body temperature naturally decreases as a way to initiate sleep, so keeping a cooler bedroom can help facilitate your slumber. According to The National Sleep Foundation, the optimum bedroom temperature for a good night’s sleep should be between 60-67 degrees Fahrenheit. If you feel cold, wearing socks or keeping a hot water bottle by your feet can help dilate blood vessels and increase your internal thermostat. 4. Mattress. It may come as no surprise that what you actually sleep on also has a profound effect on the way you sleep. According to Tuck Sleep, mattresses with mid-level firmness ratings (4-6 out of 10) tend to help the most with alleviating pain, as they provide a balance between comfort and support. Mattresses that are too soft or too firm can actually increase pain levels during sleep, as they can create more pressure and target certain pain points. Sleep is an essential part of daily function, and you shouldn’t let your pain rob you from it! If you are experiencing sleep deprivation due to your chronic pain, contact St. Luke’s & East Tennessee Rehab Center today. We’ll provide you with helpful tips for gaining sleep and improving your daily life, free from pain and exhaustion.

OUR SERVICES

Keep up with your physical therapy exercises to relieve pain and prevent further injuries. If your pain doesn’t subside, consult with your therapist about what other things might be causing pain. Call St. Luke’s & East Tennessee Rehab Center for a complimentary injury consultation. We will guide you so you can get back to the activities you love. • Anodyne Therapy • Aquamed Dry Hydrotherapy • Aquatic Therapy • ATM (Acute • Back Pain • Carpal Tunnel • Fibromyalgia • Graston • Industrial Rehab • Integrative Dry Needling • Lymphedema • Neck Pain • Nerve Function • Osteoporosis • Pediatric Therapy • Pregnancy • Rheumatoid Arthritis • Shoulder Pain • Wound Care HAS YOUR PA I N COME BACK? Therapeutic Movement) • Hand Therapy • Incontinence 1 2 3

EXERC I SE ESSENT I AL S HELPS IMPROVE BALANCE

Exercises copyright of

STEP DOWN

901 E. Morris Blvd Morristown TN 37813 423-586-6866 1526 Bridgewater Lane Kingsport TN 37660 423-276-5431

Stand on a step. Lower one foot slowly towards the ground. Keep your hips level! Step down and then off the step. Keep your knees aligned over your feet. Repeat with each leg 10 times.

407 Fourth Street Newport, TN 37821 423-248-3240

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