Willow: Staying Active & Becoming Better Balanced

Health &Wellness

NEWSLETTER

Welcome our newest therapist to our team KAITLIN FREIENMUTH, PT

Kaitlin joined Willow Physical Therapy in August of 2018 after moving to Fairbanks from Minnesota. She has been a physical therapist for 5 years after graduating from Robert Gordon University in Aberdeen, Scotland. She has worked in many different settings but has come into her own in the outpatient clinic. Kaitlin is a registered yoga teacher, an LSVT-certified clinician, certified in aquatic therapy, certified in dry needling, and a constant learner. She enjoys working with spine, sport, and orthopedic patients, as well as patients with neurological and vestibular impairments. She is currently working to improve her knowledge base in concussion rehabilitation as well. Her goal is to help patients realize that they are all “athletes” in some respect and, as such, their bodies deserve the care of athletes. During her spare time, she enjoys traveling, volleyball, hiking, learning to cross-country ski, and especially spending time with her two rescue dogs. In other news, here’s a list of everything she treats: Spine, sport, orthopedics, chronic pain, neuro impairments (stroke, Parkinson’s - LSVT, MS, TBI), vestibular, pediatrics.

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NEWSLETTER Health &Wellness

STAYING ACTIVE & BECOMING BETTER BALANCED “Lean On The Best Treatment Option!”

INSIDE: How’s Your Balance? Healthy Recipe

Relieve Pain In Minutes Patient Success Spotlight

Do you find yourself not as active as you use to be? As you age, you lose muscle and bone mass leading to the development of problems such as back pain, arthritis or osteoporosis. This makes it harder to do normal everydayactivities likesquattingdown,gettingoutofbed,walkingandmore. 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. 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.Whilesomepeoplemayenjoyparticipating ina regularlyscheduled 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 Willow 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 Willow PhysicalTherapy today to set up a complimentary consultation and see just how well you can feel with physical therapy! Learn more about how physical therapy can help you LIVE LIFE Pain-free!

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HOW’S YOUR 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,poorbalance isoneof the leadingcauses forsports injuries,chronic back pain and much 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 are much more 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 in muscles 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!

Willow Physical Therapy Can Help You Improve Your Poor Balance, Naturally! *AnandVeeravagu,TylerCole,BowenJiang,JohnK.RatliffTheSpineJournal,Vol.14, Issue7,p1125–1131 Publishedonline:October142013

Contact us today to schedule an appointment at 907-456-5990!

HEALTHY RECIPE Spinach Stuffed Mushrooms

INGREDIENTS • 20 medium mushrooms • 1/4 cup chopped shallots, scallions or onion • 2 cloves garlic, chopped

• 1 tablespoon balsamic vinegar • 1/2 teaspoon soy sauce • 2 cups chopped fresh spinach • 1/2 cup Plain Greek Yogurt • Salt and pepper to taste

DIRECTIONS Wash the mushrooms and carefully remove the stems without breaking the caps. Finely chop the stems. Combine the shallots, garlic and vinegar in a small skillet or saucepan and cook for 1 to 2 minutes. Add the chopped mushroom stems and soy sauce and cook, stirring occasionally, for 3 to 5 minutes, until the mushrooms soften and release their juices. Add the spinach and cook, continuing to stir, until it is wilted and the liquid in the pan is absorbed. Remove from the heat and let cool for a fewminutes, then stir in the yogurt. Season with salt and pepper to taste. Preheat the oven to 350ºF. Stuff the spinach filling into the mushroom caps. Place the mushrooms in a baking pan and bake for 20 minutes, until tender. Remove from the oven and let sit for a few minutes for the filling to set before serving. Yields 20 mushrooms.

FAIRBANK’S EQUINOX MARATHON

Patient Success Spotlight

“Physical Therapy has been a good learning experience for me. I have learned some new exercises to help me regain strength. I appreciate the service and support I received at Willow. Thank you!” - R. Wilburn I appreciate the service and support I received at Willow!

The Equinox Marathon is the premier running event in Interior Alaska. With most of the course on trails and a challengingclimbupandover

EsterDome—andupandover itagain!—it isachallengingmarathon thatwill testyour runningabilities.Butdon’tworry if itseems toooverwhelming!Our generous 10 hour time cutoff is great for walkers who can keep a steady pace, and you can do just a third of the course by joining a relay team. As the name suggests, the race takes place near the Equinox, in this case the autumnal equinox in the latter part of September. This is the time when we near the end of our beautiful, green Fairbanks summers, as the leaves turn yellow and orange and trees begin to lose their leaves. But is (usually) before winter’s snows begin to fall.The entire community comes out to run, volunteer, and spectate in this big end of summer party. Start Time All Equinox events (marathon and relay) begin at 8:00AM , with a single mass start. Finish Line Cutoff Time The finish line for the Equinox events closes down at 6:00PM, 10 hours after the race start. Every person or relay team that finishes by 6:00PM will receive a finish time. Those who finish after 6:00PM will not be timed or receive any of the finish recognition items that those who finish before 6:00PM receive. We understand that it is a major achievement for some people to finish in any amount of time. However, the Equinox events have a policy of enforcing a firm cutoff time. If you don’t think that you can finish the marathon by 6:00PM, then you should consider entering the relay.

Relieve Pain In Minutes Try this movement if you are experiencing poor balance.

SINGLE LEG STANCE 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. Repeat 3 times. Improves Balance www.simpleset.net

We’re steeped in history and lore, and hope that you’ll join us!

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