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Physical Therapy Improves Balance & Prevents Falls

Research has shown that approximately 1/3 of all adults over the age of 65 suffer from at least one fall annually, the prevalence increases to 50 percent in adults over the age of 80. Falls are not only an inconvenience, but have also contributed in a major way to health care costs and disability in the older adults. Studies have shown that 20 percent of falls require some sort of medical attention. Furthermore, up to 10 percent of people who suffer from a fall sustain major injury such as major contusion/laceration, head trauma and disabling fractures. Fractures are a greater risk for patients with osteoporosis. You may also be surprised to find out that complications from falls are the leading cause of death from injury in adults over the age of 65.

There are multiple reasons why people fall and they include prior history of falls, visual deficits, gait abnormality, lower extremity weakness, arthritis, balance deficits and environmental hazards. As we age balance regresses, joints become more arthritic, flexibility decreases and reaction time slows down. However, balance impairments can be improved and the risk for falls can be reduced, with practice.

Medical studies show effectiveness of physical therapy interventions in treatment of balance dysfunction and therefore decreasing the risk for falls. Exercise programs may target strength, balance, flexibility or endurance. Programs that contain two or more of these components reduce rate of falls and number of people falling.

A skilled physical therapist is capable of accurately diagnosing balance dysfunction and risk for falls by a comprehensive evaluation including history taking, physical examination, as well as functional/balance tests. Physical therapy treatment should be patient specific and based on needs established during initial evaluation. Most often it will consist of a combination of balance activities, functional training, strengthening and stabilization exercises, as well as environmental awareness/modification training with the patient.

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Physical Therapy is Conservative Care

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As an adult, you have most likely experienced back pain at some point in your life. Given its frequency, one might assume the health care system adheres to the most current guidelines that call to treat the condition conservatively, with over the counter pain medication and physical therapy. But a recent study from the Journal of the American Medical Association (JAMA) suggests that back pain is often being over-treated with referrals to specialists, orders for expensive imaging, and prescriptions for pain medication. In our most recent episode of Move Forward Radio, we discuss the findings of this study and provide tips for avoiding back pain. http://bit.ly/1gy4V0p

 

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Omega 3 still Keeping Bones Strong

Enjoy fatty fish like salmon to help keep your bones strong. A diet rich in omega-3 fatty acids may reduce the risk of hip fractures in postmenopausal women. The study, published in the Journal of Bone and Mineral Research, found that women with the highest levels of omega-3s in their blood — whether from supplements like DHA-omega-3, or walnuts, flax or fish — had the lowest risk of hip fractures. According to researchers, inflammation is linked to an increased risk of bone loss and fractures, and omega-3 fatty acids are believed to reduce inflammation. Nearly one in five women (and almost as many men) will suffer a fractured hip in their lifetime. Most young people bounce back from broken bones, but only half of elderly folks who sustain a broken hip will return to independent living. Do what you can to protect and strengthen your bones now to help reduce the risk of fractures later. The great news: If you’ve been eating fish to keep your brain younger, feel good knowing that you’re doing your hips a delicious favor too.

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source: the Cleveland Clinic Wellness site

 
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Posted by on September 12, 2013 in Cleveland Clinic Wellness Tips

 

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Strengthen all of you Leg Muscles for Pain-Free Knees

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Work on strengthening all of your leg muscles — hamstrings to hips — for pain-free knees. This will prevent uneven strain on the joints.

Feeling weak in the knees? Well, it could be from falling in love, but it can also stem from out-of-whack muscles. Here are some tips for pain-free knees from yoga therapist Judi Bar, the yoga program manager at the Cleveland Clinic, and Sally Sherwin, a registered yoga teacher:
• Always keep the knees soft; avoid locking or hyperextending them.
• Keep your toes and feet pointed forward when sitting, standing and walking, with your knees hip-distance apart.
• Avoid sitting on your heels, especially with the feet turned out. This puts a lot of pressure on the knee joints and overstretches kneecap tendons.
• Before you exercise, warm up your leg and foot muscles as well as your hip and ankle joints. This will protect the knees and help prevent injuries. While standing, make gentle, circular motions with the hips to help warm and lubricate the hips, knees, and ankles. To tone your feet, try standing on tiptoe while you hold the back of a chair, if needed, for balance.
• Yoga can keep your knees strong and sturdy by helping to build and maintain proper alignment, strength and flexibility. Work on building strength and flexibility in your quads, hamstrings, abductors and adductors, because evenly balanced leg muscles keep the knees aligned. Chair pose is a great leg strengthener. Here’s how to do it: Stand tall with hips, knees and ankles in alignment. Knees should be hip-width apart with feet pointing forward. Gently bend the knees while leaning forward from the hips with a straight back (pretend you’re about to sit down in a chair). Once your back is at a 45-degree angle, hold the posture, keeping your knees hip-width apart (don’t let them roll in or out). Keep breathing gently and evenly. For a cardio benefit, raise your arms out straight at the same angle as your back. Try to build up to a longer hold.

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Posted by on September 10, 2013 in Cleveland Clinic Wellness Tips

 

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Lower Diabetes Risk by Walking After Meals

Lower your diabetes risk by taking a short walk after meals. Moving, rather than resting, can blunt blood sugar elevations after eating.

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Tempted to retire on the couch or take a quick snooze after eating? Reduce your diabetes risk — and perk up your energy levels — by going for a short walk instead. Researchers have found that a 15-minute walk after every meal will improve blood sugar levels better than a single daily 45-minute walk. Whether you put a leash on the dog, run errands or go for a quick stroll, being active after eating helps prevent post-meal blood sugar spikes. According to researchers, elevated blood sugars after meals are a key risk factor in type 2 diabetes and heart disease. And blood sugar control isn’t the only benefit. Research has shown that walking after eating lowered triglyceride levels as well. Lace up your sneakers before dinner, and then head out for a quick tour of the neighborhood after you’ve eaten.

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Congrats to Julie Devlin and team Windmill!

Congratulations to Julie and team Windmill for a fabulous compliment!

Julie was very courteous, knowledgable, and professional and she helped me a great deal. Barbara was my therapist a few times and was very helpful. Mitch was also very friendly and helpful as was Ryan. Finally, Mary Ann was always welcoming and friendly. I definately had an verall positive experiencewith the staff as wel as with my treatment and I appreciate them very much.

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Boost Your Brainpower!

Nothing on TV? Get lost in a good novel. Being a bookworm boosts your brainpower to make it function younger.

If you’ve ever had the urge to start penning your memoirs, now might be the perfect time to give it a try. Reading, writing and arithmetic aren’t just for school-aged kids. Participating in these brain-stimulating activities at any age helps you preserve memory.

Whether you enjoy delving into a delightful book, waxing poetic in your journal, or solving brainteasers, keeping your mind challenged can slow the rate of age-related mental decline, according to a study in the journal Neurology.

Researchers found that those who remained mentally challenged and stimulated in their later years had a 32 percent reduced rate of decline compared to those with average mental activity. Not sure where to get started? Sign up for an adult education class: Learning new data, like from reading these daily tips, or new skills, from speaking a foreign language to ballroom dancing, helps your brain cells form new connections.

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Congrats Dave Graff & the Tenaya Office!

CONGRATS to Dave Graff and the Tenaya Front Office! You received a wonderful compliment!

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My sessions are ongoing @ this time. I have to COMMEND the LADIES BEHIND the front desk for their 1. Professionalism, 2. Courteous Ways of making patients feel Welcomed & feel they are in the BEST OF HANDS @ the office on Peak Street in Las Vegas. They are so sweet & I can’t think of a more PROFESSIONAL & COMFORTABLE place I’d rather be while getting help & making me feel I’m in good hands here. I just want to say “Kudos” to all YOU Sweet Ladies behind the front desk AS WELL AS, all the Handsome & Sweetheart PT’s who are ALL & ALL PROFESSIONAL. Keep up the GREAT WORK & I look forward to my appts EVERY TIME I’M scheduled!!. Again, KUDOS, To ALL of You, & SEE YOU ALL SOON! Thank You.

 

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Congratulations to Julie and Team Windmill!

Congratulations to Julie and Team Windmill for a great compliment:

Julie was very courteous, knowledgable, and professional and she helped me a great deal. Barbara was my therapist a few times and was very helpful. Mitch was also very friendly and helpful as was Ryan. Finally, Mary Ann was always welcoming and friendly. I definately had an verall positive experiencewith the staff as wel as with my treatment and I appreciate them very much.

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Tone-Up Your Triceps

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Looking for a workout move to tone up your triceps? Transform your arms with the one-arm kickback.

Biceps aren’t the only muscles we need to focus on when it comes to building strong arms. To tighten loose underarms, do the tricep-toning kickback. Here’s how: Hold a hand weight in your right hand. Lean over slightly and put your left foot forward. Place your left forearm on your left leg, or on a sturdy chair or table if you need additional support. Keeping a straight line from the top of your head to your tailbone, turn your right palm upward and push your entire arm back so that your right elbow points toward the ceiling. With your elbow in this upward position, kick the weight back and twist your palm toward the ceiling. Breathe normally. Maintain the up position and don’t drop the elbow. Try to do 50 repetitions on each side.

Excerpted from YOU: The Owner’s Manual, Updated and Expanded Edition: An Insider’s Guide to the Body That Will Make You Healthier and Younger by Michael F. Roizen and Dr. Mehmet C. Oz.

 

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