Did you know that falls are the #1 cause of injury in people over 65? Fortunately, a falls expert – a physical or occupational therapist – can help reduce the risk of falling by providing seniors with a fall risk assessment.

Urge your lawmaker to support the SAFE Act: CLICK HERE TO ACT NOW!

A falls risk assessment allows a therapist to examine a patient’s balance, home setup, strength, flexibility, reflexes, and walking pattern. If there is a risk for a fall, the therapist can guide how to make a home safer, exercises that can help patients remain independent for longer, and instructions for using walking aids such as canes and walkers.

However, Medicare currently does not cover a falls risk assessment and fall prevention services by a therapist as part of a senior’s annual wellness exam.

Imagine the amount of injuries and deaths that could be prevented if seniors were able to access a no-cost falls risk assessment by a therapist!

Recently, lawmakers in Washington have introduced legislation to help. The Stopping Addiction and Falls for the Elderly (SAFE) Act (H.R. 7618) would allow seniors to access a no-cost falls assessment, done by physical or occupational therapists, at annual wellness visits and initial preventive physical exams. It will also lead to fewer opioid prescriptions and subsequential overdose rates among older Americans, as data show that seniors engaging in physical therapy are less likely to require emergency room visits or hospitalizations and are less likely to resort to opioid-based medications for pain management.

We need your help today to improve the quality of life for our aging population and reduce the burden of falls on our healthcare system. Join the movement to safeguard our seniors and increase access to life-saving fall prevention services.

Urge your lawmaker to support the SAFE Act: CLICK HERE TO ACT NOW!

 

Healthy Sleeping Tips

Snuggling up for a snooze-fest isn’t just for dreaming about sheep – it’s the best way to help protect your mental health, physical health, and quality of life. For many, getting a good night’s rest doesn’t come by so easily. Tossing and turning throughout the night can lead to exhaustion throughout the day, and the repercussions of poor sleep ripple through every facet of one’s well-being, emphasizing the crucial importance of prioritizing healthy sleep habits.

The National Institutes of Health suggests that school-age children need at least 9 hours of sleep daily, teens need 8-10 hours, and adults need at least 7 hours.

Everyone tends to have their preferred go-to sleep position that always helps them drift into slumber. For some, it’s the classic back position, others find comfort curling up on their side, and some prefer sleeping on their belly.

Sleeping for hours on end in the same position can have its pitfalls if your body is not properly supported. While favorite sleep positions differ, some key principles apply to almost everyone. See which sleeper you tend to be, and think about the tips that apply:

How to Get a Better Nights Rest in Your Favorite Sleeping Position

The Side Sleeper

Put a pillow between your legs to get alignment for your hips to your knees, and make sure the pillow you rest your head on provides alignment with the height of your spine

The Back Sleeper

Make sure the pillow under your head is not too high and provides support for your neck so that your head and your spine are in alignment. If you find that there is pain in your lower back from the curvature of your body, you can put a pillow under your legs to lessen the curvature in your back and relieve stress

The Stomach Sleeper

Not recommended for long periods. This position overextends your neck because it forces you to turn your head to the side while the rest of your body faces the bed. Your arms may also be over-extended if you have them above your head causing stress to your back

Choosing the Right Pillow

While there are many things you can do to try to get a good night’s rest, the solution may be lying right beneath your head. A pillow that adequately supports the head helps maintain proper spinal alignment, and prevents stiffness and soreness in the neck & shoulders, minimizing discomfort. Proper head support can alleviate issues such as snoring, sleep apnea, and acid reflux by promoting optimal breathing patterns and reducing pressure on the airways.

Here are some factors to consider when you’re out shopping for the perfect pillow:

• Your ideal pillow should let your head rest so that it’s aligned with your shoulders, hips, and heels, forming a straight line from your head to your body.
• If your head tilts back (or to one side when side sleeping), your pillow is too thin and might cause stiffness in your shoulders.
• If your head tilts upward and disrupts the straight line, your pillow is too full or thick. This can reduce the size of your airway causing you to snore.

Take advantage of the return policy on your pillows and try it out for a few days. If you’re uncomfortable, return it and find another. Keep in mind the right pillow for you depends on your sleep position(s). Here are some suggestions to get it right the first time!

• BACK SLEEPERS: Try thinner pillows or pillows with more volume in the bottom third to cradle your neck.
• SIDE SLEEPERS: Look for a firmer pillow that fills in the space between your ear and shoulder.
• STOMACH SLEEPERS: Opt for a very thin pillow to keep your back from arching or even sleep without one.

Experiment with different pillows and sleep positions to find what works best for you. Remember, the key is not only in the position itself but also in maintaining proper alignment and providing support where needed.

If these tips don’t help you get a better night’s rest in your favorite sleeping position, or if you are experiencing pain, physical therapy should be considered as the next solution. Range of motion exercises may be prescribed by a physical therapist if you have a neck ailment that limits mobility to your shoulder(s) or arm(s). A physical therapist can work with you to help perform these exercises and determine the cause of your pain to allow your body to heal day in and out. May your nights be filled with sweet dreams and countless sheep and your days with boundless energy, as you embrace these healthy sleeping tips.

How Do I know I need to Improve My Posture?

Great Question. Here’s a quick test you can do at home. If you have a full-length mirror, stand in front so your full-body profile is visible. If not, ask someone to snap a photo on your phone. Take a look. If you have good posture, you should be able to draw a straight line down from your ears to the floor that intersects your shoulders, hips, knees, and ankles. If the lines connecting your joints look more like a connect-the-dots, than a straight line, that’s a good indicator that posture is something you should work on.

Exercises that Help Improve Posture:

Being aware that you need to improve your posture is the first step. We recommend starting with a few general exercises (below). If you don’t see the results you’ve intended or are having trouble sticking with it, the next step would be to ask for help. Physical therapists can provide you with a guided rehabilitation plan to improve posture and reduce long-term symptoms.

3  Exercises Recommended by Physical Therapists, that Improve Posture:

1. Supine Neck Retraction:

Lie on your back with your head on a pillow and your knees bent with your feet flat on the floor. Bring your chin straight back down, gently pressing the back of your head down on the pillow, lengthening the back of your neck. Hold for a few seconds and then relax. There should be no pain felt while doing this exercise. Repeat several times to strengthen the muscles at the front of your neck.

2. Shoulder Retraction:

You can do this while sitting or standing. You’re going to ease your shoulder blades back, hold, and relax. The goal is to squeeze your shoulder blades together as far back as you comfortably can. Hold this position for a few seconds before releasing. There should be no pain felt while performing this exercise. Repeat several times to strengthen the muscles in your upper back, which can help pull your shoulders back and improve posture.

3. Standing Wall Posture:

While standing, bring your shoulders back against a wall with your hips, with your feet slightly away from the wall. Bring your next up against the wall as well. Gently hold your body in that position, feeling the muscles along your spine, squeezing back in as you maintain an upright posture. Hold for about 30 seconds, let it relax, and do another round. This exercise helps you become more aware of your posture and strengthens the muscles that support your spine.

Special Thanks to Green Oaks Physical Therapy for filming.

Why is Good Posture Important?

Poor posture can significantly affect the body, leading to various health issues and discomfort. When the body is consistently slouching or hunched over, it puts a strain on our muscles and joints. This strain can lead to musculoskeletal imbalances, causing pain and discomfort in the neck, shoulders, back, and hips. Over time, poor posture can contribute to chronic conditions like headaches, back pain, and even digestive issues.

Before starting any exercise routine it’s important to consult with your healthcare provider. Some patients will have limitations regarding range of motion, strength, and ability.  If you know you need help, consult a physical therapist or a qualified fitness professional who can assess your posture and create a personalized exercise plan tailored to your needs and goals.

Did you know that you can help keep your blood pressure in a healthy range, by making a few lifestyle changes?

Preventing high blood pressure, which is also called hypertension, can lower your risk for heart disease and stroke. Try practicing these healthy living habits!

Keep Yourself at a Healthy Weight

Being overweight or obese increases the risk of high blood pressure. To determine whether your weight is in a healthy range, providers often calculate your body mass index (BMI). We can review your BMI during your next visit, and If your BMI isn’t where you would like it, we can go over ways to reach a healthy weight, including choosing healthy foods and getting regular physical activity, and if necessary, connect you with a care provider we know and trust.

Be Physically Active

If you need help staying active – let us know. We can work with you to develop an aerobic and strengthening plan that works for you. In the meantime, we have some easy ways to be more active to help you get started. Why are we so adamant about this? Because physical activity can help keep you at a healthy weight AND lower your blood pressure. The Physical Activity Guidelines for Americans recommends that adults get at least 2 hours and 30 minutes of moderate-intensity exercises, such as brisk walking or bicycling, every week. That’s about 30 minutes a day, 5 days a week. Children and adolescents should get 1 hour of physical activity every day.

Get Enough Sleep

Getting enough sleep is not only important to your overall health, but it’s a vital part of keeping your heart healthy and for recovery during rehabilitation. Not getting enough sleep regularly is linked to an increased risk of heart disease, high blood pressure, and stroke. If pain is inhibiting your sleep, let us know. We can work with you to identify the best sleeping positions for your injury.

We love working with members of our communities and helping them live full, meaningful lives. Don’t hesitate to reach out for more information about our services, follow up on a plan of care, or stop by to say hello!

It’s Fall again! time for hot chocolate, bonfires, and watching the leaves turn. It’s the best time of year but Autumn does come with some challenges. One of the biggest challenges is yard work because when those leaves fall it’s time to rake them. On the plus side, yard work such as raking leaves count as moderate exercise! Now some not-so-good news: it is very easy to injure yourself if you are using improper techniques. The colder weather already puts you at risk for muscle pain- muscles constrict in cold weather and are more prone to cramps and strain. Add to that all of the twisting, turning, bending, pulling, pushing, and reaching of raking. And since these are seasonal activities, you are probably using muscles that may not be as limber as expected. All of these factors can contribute to injury. Common injuries include upper or lower back strain, neck pain, and shoulder pain.

Here are some of our Raking Injury Prevention Tips!

General Tips:

• Do stretching exercises before and throughout your yard work
• Stand as straight as possible
• Bend at the knees, not the waist, when you pick up things
• Look into purchasing ergonomic tools. An ergonomic tool has been engineered in such a way that it helps protect you from injury
• Avoid repetitive twisting and turning
• Take breaks. This will allow your muscles to rest and will minimize strain.

Raking Tips:

• When raking leaves, use a “scissors stance.” Right foot forward and left foot back for a few minutes, then switch
• Hold the rake handle close to your body and stand up straight
• Change sides frequently to avoid overusing one side of your body, but avoid twisting when you pass the rake from one side to the other
• When leaves are under the rake, pull them straight back towards your body

If you experience a winter injury from raking, fall sports, day-to-day activities, etc. please don’t hesitate to find a physical therapist. They will be able to take a look at the injury and determine whether or not physical therapy may be the best choice moving forward. With direct access to physical therapy, you have more control than ever before when it comes to your care.

 Find a physical therapist near you!

We are so excited to have the opportunity to share what we’re all about. Without further ado, let’s get started on our Top 8 signs you could benefit from outpatient physical therapy. Some of these may be surprising…

#1 You Require Pain Medications

The U.S. is the largest consumer of prescription drugs in the world, but it doesn’t have to be. Physical Therapy is a safe, non-invasive form of treatment for patients experiencing musculoskeletal pain or injuries. Instead of masking symptoms, we get right to the source and help you heal. Manage pain safely with physical therapy instead of relying solely on opioids or other pain medications.

#2 You’re In Pain

If you are experiencing pain, we can help you treat the cause and not just the symptoms. In fact, physical therapists spend most of their careers working with patients to help them get rid of their pain so that they can do the things they enjoy most. If you have consistent pain and have been nursing an injury for weeks before seeking help from a medical professional, your body may have already begun to heal; and not always the way we would like it to. By going to physical therapy first, you can help cut down the time off work, off of sports, and promote healing much faster.

#3 Pre & Post Operative Recovery

Pre & Post-surgical rehabilitation helps patients regain their mobility after going through an operation. A post-op recovery plan typically includes:

• Pain reduction
• Exercises and stretches to improve strength, flexibility, and endurance
• Balance and/or gait training
• Patient education and self-care training

#4 Nagging Symptoms

Untreated, a nagging pain can become chronic pain. Overuse and Repetitive Strain Injuries (RSI) from work or sports can potentially lead to injury and sometimes surgery. These nagging pains are a warning from your body that you need help. Physical therapists can work with you to reduce your pain and prevent injuries from happening. By going through movement training, learning to take breaks when necessary, and developing stretch and exercise routines, we can get rid of that pain and keep you in your sport or workplace.

#5 Balance Issues

You may recall from Falls Prevention Week last month, that fall death rates have increased by 30% since 2007. For the most part, falls are preventable, and physical therapists are uniquely poised on the front lines in the battle against falls.

• Have you fallen in the past year?
• Do you feel unsteady when standing or walking?
• Are you worried about falling?

If you answered yes to any of the above you could benefit from a fall prevention program to improve your strength, balance, & gait.

#6 Have Trouble Sleeping

Who knew physical therapists had so many skills up their sleeves?  Sleeping is one of the most important things that we can do for our bodies. Our bodies utilize this time for recovery and sleeping in a position that causes pain can prevent the body from recovering. Therefore, finding an appropriate sleeping position that results in your body feeling at ease is very important. In fact, part of rehabilitation is educating patients on how to sleep in a position that won’t aggravate the injury as they heal.

#7 Uncontrolled Descent

As physical therapists, we spend a good bit of time working with patients that suffer from muscle weakness. Whether it be from old age, prolonged bed-rest, or a neurological disorder, we can help.  If you or someone you know has trouble remaining upright or is unable to control their descent from a standing to a sitting position we can create a strengthening program designed specifically for their needs and ability levels.

#8 Limited Activities of Daily Living

Last but certainly not least, we help people achieve their movement goals! If you find yourself unable to carry the laundry basket down the hall, wash the car, or basically any of the activities that you do on a daily basis, we’re here for that. Helping people reach their goals is our passion and nothing makes us happier than seeing you get back to the lifestyle you love most.

From infants to seniors, physical therapists are working hard each day to help the people of their communities be at their best. We hope you enjoyed our Top 08 signs that could benefit from outpatient physical therapy. Maybe you have already been treated for one of them. If you believe that you need physical therapy you can easily find a physical therapist near you and get started today. With in-person and virtual options available through Telehealth, there has never been a better time to get started on your care.