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Improve Balance and Stay Active with Physical Therapy Techniques

According to the Centers for Disease Control, more than one out of every three adults ages 65 and older fall each year in the United States². While there can be a strong motivation to remain healthy and active by improving your fitness level, some may choose to avoid certain activities for fear of falling.

This fear may limit your physical activity and increase your likelihood of developing chronic diseases, such as heart disease, cancer, and diabetes. A sedentary lifestyle over several years is also associated with increased risk for type 2 diabetes, cardiovascular disease, and premature mortality¹. Luckily, research has identified several risk factors that can lead to falls, so we can mitigate the risk. These risk factors include (but are not limited to) lower body weakness, difficulties with walking, poor balance, dizziness, foot pain, and poor footwear. Hazards in the home such as throw rugs or poor lighting can also contribute to falls as well. Side effects from medication and poor vision are also high on the risk hazard list. Most falls are caused by a combination of risk factors, meaning the more factors you have, the more likely you are to experience a fall event.

You may have been told many times by various practitioners that you are supposed to be active and walk 30 minutes per day, but if you have these risk factors, where do you start? You and your primary care provider can discuss what factors may be limiting your ability to stay active³. Your physician can review your medications as well as refer you to the proper specialist who can help to reduce these risk factors.

The physical therapists at Excel will create a specialized plan to address your needs. They are trained to improve strength and proprioception (knowing where your body is in space) in a manner that is safe and that will help to improve your balance. This will help to keep you moving to avoid injury while also decreasing your risk for developing chronic diseases. They can also safely monitor blood pressure and heart rate if you are already predisposed to these illnesses.

Excel physical therapists are educated to identify and address gait deficits as well as make suggestions for assistive devices that may aid your balance to reduce your fall risk. Recommendations will be offered to improve home safety and minimize secondary risk factors that could lead to falls. Excel also offers specialties such as Vestibular and Concussion Therapy and LSVT-BIG which focuses on balance for specific populations. Understanding the importance of regular physical activity is paramount in preventing chronic diseases.

Contact Excel Physical Therapy today to get started with your safe and effective balance training, so that you can enjoy the active lifestyle your body deserves!

By Christine Cooper, PT, DPT

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The human body’s core consists of various muscles which work together to stabilize the spine and coordinate movements. Since humans are one of the few mammals that are bipedal and walk upright, it is essential that the muscles which contribute towards this function are aligned and working properly.

There is a frequent misunderstanding of what comprises the “core”, as a common thought is that having “six-pack abs” is equivalent to a strong and efficient core. In actuality, the rectus abdominis muscles are primarily responsible for the 6-pack look, but this is just one muscle group. Strength and overdominance of this one muscle group can lead to issues and deficiencies elsewhere. The rectus abdominis needs to work in coordination with other muscles in a process physical therapists describe as “motor control”. This is basically the way our central nervous system acts to coordinate posture or a specific movement task.

Having pure strength in a muscle group, such as being able to complete sit-ups with a heavyweight on your chest, is an achievement, however, it is more important to ensure that the body can use all of the core muscles together to ensure that the spine and pelvis are moving appropriately during any given task. When there is a deficiency in the function of the core, compensation occurs. This may be present in the form of low back pain, hip pain, pelvic issues, and leg pain due to these areas taking on more stress and loads.

At Excel Physical Therapy, our therapists work one on one with patients to reduce these compensatory issues and teach individuals how to “activate” and use the proper muscles. The instruction to “tighten your core” may be confusing for many, especially if they have deficits in this area. This is where a skilled physical therapist can provide assistance. Compensations may present differently per individual, which is why doing generic exercises will not always fix a problem. Every individual should be properly evaluated first to find where their deficits reside, so they can have an appropriately targeted treatment plan implemented into their plan of care.

Our therapists use hands-on techniques and corrective exercises to ensure that our patients are completing the proper task with the right muscles and that they are not just going through the motions. We ensure that each individual understands how they are moving, so they have the ability to maintain good movement on their own once the course of physical therapy treatment is completed. Having a stable core is essential for everyday function and overall health, but it is commonly overlooked as the cause for many issues.

Sources:
Dienn,J.,Reeves,N.,Kawchuk,G. (2019)MotorControlChanges inLow-BackPain:Divergence inPresentationsandMechanisms.
Journal inOrthopaedicandSportsPhysicalTherapy.1-24

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Better Balance with Physical Therapy

Improve Balance and Stay Active with Physical Therapy Techniques

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