by jsurdej | Jan 3, 2017 | Physical Therapy News
Dangerous falls are increasingly common in people over 65 years of age and can result in serious injury, and even death.
According to the Centers for Disease Control and Prevention, 2.5 million older people are treated in the emergency room for fall injuries each year. The average health care costs related to falls is $35,000 per fall.
Performing safe exercises at home can help strengthen your lower body to reduce your overall fall risk. Following are five easy exercises that you can do at home. Always check with your health care provider before beginning any home-exercise program.
For all of the following exercises, position yourself near a counter top or sturdy surface that you can hold on to for support.
1. Standing March
Stand in place and start marching in place slowly for 20 to 30 seconds. As this becomes easier, challenge your balance and change up the surface you are marching on — from hardwood to carpet, foam pad, grass, etc.
2. Standing 3-Way Kicks
Standing on one leg (with a soft knee, not locked in full extension), move the other leg in front of you (keeping your leg as straight as possible), then out to the side, and then behind your body. Perform 10 times on each side.
3. Sidestepping
Walking alongside (facing) a countertop or near a wall (with hands on surface as needed), step sideways in one direction with your toes pointed straight ahead. Move 10 steps in one direction, then return in the other direction. As this becomes easier, use a resistance band just above the ankles.
4. 1-Leg Stand
Stand on one leg as long as you are able, up to 30 seconds. Alternate legs, and try to do this three to five times on each leg. As this becomes easier, challenge yourself by doing other tasks while standing on one leg, such as brushing your teeth, talking on the phone or while doing biceps curls.
5. Sit to Stand
Rise out of a chair without using your arms to push up. If this is difficult at first, use a firm pad underneath you (to place on chair seat) to raise you as you need. Perform 10 times.
6. Tandem standing or tandem walking
Place one foot directly in front of the other, so the heel of the front foot touches the toe of the back foot. Maintain standing in this position as long as you are able, or up to 30 seconds. As this becomes easier, try taking a few steps in this heel-to-toe format, as if you are walking on a tight rope. Remember to use something to hold on to for safety.
— American Physical Therapy Association
ProActive Sports Rehab, with offices in Hamburg and West Seneca, offers one-on-one physical therapy and rehabilitation services. For more information, please call 674-9600 (West Seneca office) or 648-8700 (Hamburg office). You can also follow ProActive Sports Rehab on Facebook at www.facebook.com/ProActiveSportsRehab for frequent updates.
by jsurdej | Dec 27, 2016 | Physical Therapy News
1. Know Pain, Know Gain. There is a growing body of evidence suggesting that understanding how our pain systems work is an excellent strategy in managing it. The great news is that you don’t need to know a lot! Simply knowing the basics of how our brain and nerves work, and their role in pain, can help reduce your chance for developing chronic symptoms.
2. Keep moving. Gradually and steadily. Living an active, healthy lifestyle not only improves our general well-being and health, but can also reduce our chances of developing chronic pain. Our body was built to move, and we need to understand that not all aches or soreness is cause for concern.
3. Spend time with a good PT. If you experience an injury, or develop the onset of pain, seeing a physical therapist (PT) early on can help address and manage your symptoms. PTs are movement experts who can diagnose and treat injuries and help you identify strategies to better manage your pain. The earlier you seek care, the better the chances you have for not developing chronic symptoms. And there’s no reason to wait: you can see a physical therapist without a physician’s referral in all 50 states and the District of Columbia.
4. Don’t focus on an image. While most of us want a diagnostic image (X-ray, MRI) to tell us “why we hurt,” images actually give us little information about what’s causing pain. A study performed on individuals 60 years or older, who had no symptoms of low back pain, found that more than 90 percent had a degenerated or bulging disc, 36 percent had a herniated disc, and 21 percent had spinal stenosis. What shows up on an image may or may not be related to your symptoms. Once imaging has cleared you of a serious condition, your physical therapist will help guide you back to the life you want to live!
5. Addressing depression and anxiety helps. Your chances of developing chronic pain may be higher if you also are experiencing depression and anxiety. A recent study in the Journal of Pain showed that depression, as well as some of our thoughts about pain prior to total knee replacement, was related to long-term pain following the procedure. Make sure that you talk to your medical provider about your mental health throughout your treatment; it can help make your journey go much more smoothly following an injury or surgery.
— American Physical Therapy Association; authored by Joseph Brence, PT, DPT, FAAOMPT, COMT, DAC.
ProActive Sports Rehab, with offices in Hamburg and West Seneca, offers one-on-one physical therapy and rehabilitation services. For more information, please call 674-9600 (West Seneca office) or 648-8700 (Hamburg office). You can also follow ProActive Sports Rehab on Facebook at www.facebook.com/ProActiveSportsRehab for frequent updates.
by jsurdej | Dec 20, 2016 | Physical Therapy News
The best part of winter for many of us is hitting the ski slopes, but it’s important to do it safely to prevent injuries. For example, make sure that ski and snowboard bindings are adjusted for your height and weight. And, always check the weather conditions and watch the trails for icy patches and other potential hazards.
Dress for the weather. Layered clothing is better at keeping your muscles warm and your skin dry so you don’t get chilled. You may want to invest in clothing designed specifically for winter outdoor activities, available at your local outdoor or sporting goods store, or layer garments made of natural fibers like cotton, wool and silk.
Know when to rest. Rest when you feel tired. Stop your activity immediately if you experience sudden or prolonged pain in any joint or muscle. Cool down by stretching and change into dry, warm clothes.
Stay hydrated. Don’t be fooled by the temperature. Your active body needs plenty of fluids even though it’s cold outside. Be sure to drink lots of water or juice before, during and after winter sports.
For more information, please contact ProActive Sports Rehab or visit www.chiropractic.on.ca.
— News Canada
ProActive Sports Rehab, with offices in Hamburg and West Seneca, offers one-on-one physical therapy and rehabilitation services. For more information, please call 674-9600 (West Seneca office) or 648-8700 (Hamburg office). You can also follow ProActive Sports Rehab on Facebook at www.facebook.com/ProActiveSportsRehab for frequent updates.
by jsurdej | Dec 13, 2016 | Physical Therapy News
Did you know that the sharp pain you feel putting away the dishes on a high shelf might be traced to lifting a snow shovel above your shoulder after a big storm? Repeatedly raising your arm and lifting a snow-filled shovel above shoulder level is a common cause of many of the complaints health professionals hear.
Here are some easy tips to help ensure a pain-free winter:
1. Don’t let the snow pile up. If the weather report calls for several days of snow, frequent shoveling will allow you to move smaller amounts of snow at once. It’s far less strenuous in the long run.
2. Pick the right shovel. Use a lightweight pusher-type shovel. If you’re using a metal shovel, spray it with Teflon first so snow won’t stick to it.
3. Push, don’t throw. Always push the snow to the side rather than throw it. This way you can avoid lifting heavy shovelfuls of snow and any sudden twisting or turning movements that can lead to strains.
4. Bend your knees. As with any heavy object, you need to use your knees, leg and arm muscles to do the pushing and lifting while keeping your back straight.
5. Take a break. If you feel tired or short of breath, stop and take a rest. Shake out your arms and legs. Stop shoveling immediately if you feel chest or back pain. If you have back pain that is severe or persists for more than a day after shoveling or experience lingering shoulder or back pain, see a healthcare professional. If you have severe chest pain, see a doctor immediately.
For more information, please contact ProActive Sports Rehab of visit www.chiropractic.on.ca.
— News Canada
ProActive Sports Rehab, with offices in Hamburg and West Seneca, offers one-on-one physical therapy and rehabilitation services. For more information, please call 674-9600 (West Seneca office) or 648-8700 (Hamburg office). You can also follow ProActive Sports Rehab on Facebook at www.facebook.com/ProActiveSportsRehab for frequent updates.
by jsurdej | Dec 7, 2016 | Physical Therapy News
Most people recognize the importance of a healthy lifestyle when it comes to physical and emotional well-being, but you may not realize that some health-related activities can pose a safety risk if you don’t take proper precautions. Making safe habits part of your healthy lifestyle can help ensure you’re able to enjoy the results of your efforts.
Warm up your workout. Exercise and physical activity are essential to a healthy lifestyle, but failing to approach your workouts with the proper warmup and know-how can really backfire. According to the experts at ProActive Sports Rehab and WebMD, a warmup is important because it gets blood circulating and eases muscles into more vigorous activity, getting them loose, warm and ready for the challenge.
Know that technique matters. Another potential safety pitfall when it comes to working out is improperly using weight machines or employing improper technique for activities like yoga or core training. Failing to execute your exercises correctly can not only produce sub-par results, you may actually end up hurting yourself by causing a sprain or other injury. Even if you tend to be a loner when it comes to working out, enlist the expertise of a trainer or coach who can show you the ropes before you set out solo.
Exercise caution outdoors. A few hours spent in the great outdoors can leave you feeling refreshed and invigorated; fresh air is good for your body and your spirit. However, spending too much time soaking up the sun is a major risk factor for developing skin cancer. Exposure to the elements, such as strong winds or harsh cold, can also take a toll on your body. The American Melanoma Foundation recommends lathering up with a sunscreen that has a Skin Protection Factor (SPF) of at least 15 any time you’ll be outdoors for more than 20 minutes. Even winter conditions pose a threat to bare skin as snow can actually reflect UV radiation.
Be wary of expiration dates. Most people at least periodically use prescription drugs or over-the-counter medicines as part of their commitment to staying healthy. However, for people who rarely use medicines, their cabinets may be filled with potentially dangerous, expired medications. According to the FDA, both prescriptions and over-the-counter meds can lose their effectiveness over time and even become unsafe. Especially concerning are the medicines that can change chemical composition or become a breeding ground for bacteria over an extended period of time. That’s why it’s important to properly discard medicines after their expiration dates have passed.
Make reasonable eating choices. With countless diet options available, it may seem impossible to know which is most likely to help you achieve your desired results. When evaluating eating plans, be careful to avoid diets that are excessively restrictive, as these can have a serious impact on bodily organs that rely on nutrients to function. Also be wary of diets that recommend cutting entire food groups; a balanced diet with moderate portion sizes is the best approach for delivering your body the nutrition it needs for top performance.
Committing to healthier living is an important step, so be sure you can reap the rewards by making your journey to better health a safe one.
— Family Features
ProActive Sports Rehab, with offices in Hamburg and West Seneca, offers one-on-one physical therapy and rehabilitation services. For more information, please call 674-9600 (West Seneca office) or 648-8700 (Hamburg office). You can also follow ProActive Sports Rehab on Facebook at www.facebook.com/ProActiveSportsRehab for frequent updates.
by jsurdej | Nov 29, 2016 | Physical Therapy News
Ring in the New Year with a resolution that you can stick with.
Contrary to popular belief, overall health is more than just being free of disease or chronic illness. Other factors, such as access to fresh foods, neighborhood walkability and public safety, to name a few, can help cultivate more healthy days.
Respondents to an Aetna Foundation survey said local aspects have a large effect on their health. The Centers for Disease Control and Prevention also acknowledges that a person’s zip code is a good indicator of an individual’s health and longevity. However, there are small, everyday steps you can make for a fresh, healthy start this year, such as these five easy tips.
Incorporate 30 minutes of exercise. Forty-nine percent of Americans say they exercise to improve their overall health, according to the survey. To beat the rush, head to the gym early in the morning. Although it can be difficult to visit your local gym or recreational center before sunrise, getting at least 30 minutes of physical activity each day can not only start your day off strong, but also help you feel more energized and aid you in maintaining a healthy weight. Other ways to get daily exercise include taking part in sports, riding your bike on a path close to home or walking in your neighborhood park.
Drink more water and plan meals. It’s easy to splurge on food and drink during the holiday season, but the New Year is a good time to swap your candy canes and pumpkin pie for fruits, veggies and water. Planning your meals ahead of time can help you incorporate healthier food options into your diet. Drinking water throughout the day instead of sugary sodas and juices helps your body regulate temperature, lubricates and cushions joints, protects the spinal cord and sensitive tissues, and helps prevent weight gain.
Step away for small breaks. Your overall health also includes your emotional health and well-being. More than eight out of 10 Americans surveyed said their mood and stress level has an equal impact on their health as the food they consume. Life can get busy and overwhelming as you jump back into a post-holiday routine, but simple acts like taking a few deep breaths, standing and stretching or taking a walk can help calm the mind and relieve stress.
Put your smartphone and body on sleep mode. The amount of sleep you get can have a direct impact on your mood and health. Sixty-four percent of respondents said they need at least eight hours of sleep to have a healthy day. Add reading a few new books to your yearly goals to help you unplug from electronics an hour or more before going to bed, and ensure you’re getting the rest you need.
Get involved. More than nine out of 10 Americans said they are willing to take action to create a healthier environment, according to the survey. Using a strong support system of friends and family, you can help each other ensure 2017 is a healthy year. Organize ways to stick with your resolutions as a group, such as scheduling a weekly walk, planning a neighborhood recycling contest, registering for a fitness event or signing up to volunteer.
More than what happens in the doctor’s office impacts your health. Incorporating these small changes can help you achieve your goals and lead to a healthier and happier 2017.
— Family Features
ProActive Sports Rehab, with offices in Hamburg and West Seneca, offers one-on-one physical therapy and rehabilitation services. For more information, please call 674-9600 (West Seneca office) or 648-8700 (Hamburg office). You can also follow ProActive Sports Rehab on Facebook at www.facebook.com/ProActiveSportsRehab for frequent updates.
Photo courtesy of Getty Images
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