Falling is a common cause of injury in all age groups, and a significant health concern, particularly in the elderly. Along with numerous fractures and cases of disability, direct and indirect costs exceed $20 billion annually. With an aging population, fall prevention programs are becoming more popular.
Although older people have a higher risk of falling, many young people also have problems with balance and falling. The main difference between younger and older people is that most younger people are more aware of their surroundings than older folks. Also, fall risks increase in people who have had a stroke or have Parkinson’s disease or another disability. When the body’s balance system has been impaired, falls can result. People who have had recent surgery, and whose blood pressure is not stabilized have a higher risk of falling, as do those on various medications or weak knees or unstable joints.
Fall prevention can take many forms. In many elderly people, it may be necessary to simply get over the fear of falling, through increased, supervised activity. Group exercise programs are great for this! For those with unstable joints or weakness in the lower body, specific strengthening exercises are needed. Care must be taken, however, to not over-stress an unstable joint. That is where a trained professional, such as a physical therapist comes in handy. Special exercises are also very helpful to people whose balance is impaired due to a disease, disability, or illness. Balance exercise programs, as well as addressing medical issues that affect balance have been shown to significantly reduce the occurrence of falls.
At home, there are a few things that can be done to improve your balance safely. It’s important to stand next to a table or countertop while doing these. First, stand straight, without shoes if possible, and try to raise up on your toes 10 to 15 times. If this can be accomplished easily and without pain, then try rocking back and forth from tiptoes to heels and raising the toes off the ground when your heels touch the ground. This can be followed by attempting to hold your balance while standing on just one foot for several seconds. I don’t recommend doing the more advanced moves by yourself, such as balancing on one foot with both eyes closed, until you have become proficient at the easy stuff! It's always wise to learn advanced exercises from an experienced professional, such as a licensed physical therapist.
Showing posts with label prevention. Show all posts
Showing posts with label prevention. Show all posts
Tuesday, February 16, 2010
Ankle Sprains
Sprained ankles happen to be one of the most common injuries among both athletes and non-athletes. The amount of movement that takes place at the ankle, coupled with numerous opportunities for missteps or awkward positions makes the area very vulnerable.
Sprains can occur on either side of the ankle, but the outer (lateral) side is injured most frequently. An ankle sprain occurs when the foot is turned excessively and abruptly enough to tear or overly stretch ligaments around the joint. Occasionally, the sprain can be severe enough to cause a fracture of bone that is attached to one of the ligaments (referred to as an avulsion). The severity of an ankle sprain can often be initially determined by the symptoms. Mild sprains will usually cause only mild discomfort and swelling, and very little or no swelling. More severe sprains will cause limping, greater swelling and often bruising within several hours.
Treatment of an ankle sprain will of course depend upon the severity of injury. With most ankle sprains, the initial treatment is often referred to as RICE: rest, ice, compression, elevation; which are meant to promote healing (rest), and reduce pain and swelling. Protect the skin from cold injury by using a small cloth between the skin and ice, or apply ice massage after proper instructions by a health care professional. Ice applications should not last more than about 20 minutes, but can be repeated frequently. Compression can be applied using an elastic wrap or an air splint. Care must be taken, to avoid too much compression, leading to swelling or numbness in the foot. Mild sprains will often require only a few days of home treatment, followed by a gradual return to usual activities.
Moderate to severe sprains will not respond quickly to the treatment described above and will exhibit more pain and swelling than mild sprains. Any sprain that does not respond within a few days to the RICE treatment or leads to persistent limping should be evaluated by a professional. X-rays may have to be done if a fracture or severe ligament damage is suspected. Along with RICE treatment, crutches and/or a cast may be needed. In very severe cases, surgical repair may be required. Full recovery from severe or persistent ankle sprains often involves strengthening, balance, and carefully prescribed agility exercises, to regain normal function and prevent reinjury. At Oliveri Physical Therapy, we provide all of the exercises needed to properly rehabilitate injured ankles. In addition, we provide modalities such as ultrasound, electrical stimulation, and infrared energy to promote and speed healing.
Tony Oliveri is a licensed physical therapist and owns Oliveri Physical Therapy and Sports Training in Rochester.
Sprains can occur on either side of the ankle, but the outer (lateral) side is injured most frequently. An ankle sprain occurs when the foot is turned excessively and abruptly enough to tear or overly stretch ligaments around the joint. Occasionally, the sprain can be severe enough to cause a fracture of bone that is attached to one of the ligaments (referred to as an avulsion). The severity of an ankle sprain can often be initially determined by the symptoms. Mild sprains will usually cause only mild discomfort and swelling, and very little or no swelling. More severe sprains will cause limping, greater swelling and often bruising within several hours.
Treatment of an ankle sprain will of course depend upon the severity of injury. With most ankle sprains, the initial treatment is often referred to as RICE: rest, ice, compression, elevation; which are meant to promote healing (rest), and reduce pain and swelling. Protect the skin from cold injury by using a small cloth between the skin and ice, or apply ice massage after proper instructions by a health care professional. Ice applications should not last more than about 20 minutes, but can be repeated frequently. Compression can be applied using an elastic wrap or an air splint. Care must be taken, to avoid too much compression, leading to swelling or numbness in the foot. Mild sprains will often require only a few days of home treatment, followed by a gradual return to usual activities.
Moderate to severe sprains will not respond quickly to the treatment described above and will exhibit more pain and swelling than mild sprains. Any sprain that does not respond within a few days to the RICE treatment or leads to persistent limping should be evaluated by a professional. X-rays may have to be done if a fracture or severe ligament damage is suspected. Along with RICE treatment, crutches and/or a cast may be needed. In very severe cases, surgical repair may be required. Full recovery from severe or persistent ankle sprains often involves strengthening, balance, and carefully prescribed agility exercises, to regain normal function and prevent reinjury. At Oliveri Physical Therapy, we provide all of the exercises needed to properly rehabilitate injured ankles. In addition, we provide modalities such as ultrasound, electrical stimulation, and infrared energy to promote and speed healing.
Tony Oliveri is a licensed physical therapist and owns Oliveri Physical Therapy and Sports Training in Rochester.
Friday, February 12, 2010
Back Pain
By Tony Oliveri, DPT
Back pain is one of the most common reasons for visits to the physician or physical therapist. The causes of back pain are too numerous to list here, but most cases are caused by poor posture, repetitive minor strains or awkward movements or positions.
Doing an activity you are not accustomed to can easily cause back pain, even in a very fit person. A fair weather example is gardening, or yard work. Bending or stooping repetitively, or for prolonged periods often leads to back pain. Repetitively rotating, even slightly, such as while raking can also lead to back pain. It is the repetitive nature of the activity, not the force, that generally causes the back pain. Stretching prior to getting into the activity, just as in sports, can help prevent problems.
Apparantly simple activities such as those mentioned above can lead to back pain either because the movement is unfamiliar (you are “out of shape for it”), or the position itself causes muscle or joint stiffness. Since muscle and joints thrive on movement, holding a position or posture for a prolonged period of time leads to stiffness and pain. Learn to interrupt the activity, even briefly, to avoid the stiffness. A non-activity that can lead to back pain is slouching. When slouching becomes a habit, the relaxed muscles become weak, and other muscles become tight. Eventually, back pain can develop, since the muscles are not holding the vertebrae of the spine in proper alignment.
Although you may not be able to totally prevent it, you can reduce the frequency, duration, and intensity of low back pain. Along with many types of pain-relieving treatments, physical therapists can provide instructions on improving posture, proper lifting techniques, and specific exercises and stretches to decrease and help prevent back pain. When the back pain is associated with sciatica, or leg pain, a careful evaluation by a health care professional should be done prior to initiating back exercises. The wrong exercises can easily make the problem worse. Regular exercise, such as walking, swimming, and weight training has also been shown to reduce the occurrence of back pain.
Back pain is one of the most common reasons for visits to the physician or physical therapist. The causes of back pain are too numerous to list here, but most cases are caused by poor posture, repetitive minor strains or awkward movements or positions.
Doing an activity you are not accustomed to can easily cause back pain, even in a very fit person. A fair weather example is gardening, or yard work. Bending or stooping repetitively, or for prolonged periods often leads to back pain. Repetitively rotating, even slightly, such as while raking can also lead to back pain. It is the repetitive nature of the activity, not the force, that generally causes the back pain. Stretching prior to getting into the activity, just as in sports, can help prevent problems.
Apparantly simple activities such as those mentioned above can lead to back pain either because the movement is unfamiliar (you are “out of shape for it”), or the position itself causes muscle or joint stiffness. Since muscle and joints thrive on movement, holding a position or posture for a prolonged period of time leads to stiffness and pain. Learn to interrupt the activity, even briefly, to avoid the stiffness. A non-activity that can lead to back pain is slouching. When slouching becomes a habit, the relaxed muscles become weak, and other muscles become tight. Eventually, back pain can develop, since the muscles are not holding the vertebrae of the spine in proper alignment.
Although you may not be able to totally prevent it, you can reduce the frequency, duration, and intensity of low back pain. Along with many types of pain-relieving treatments, physical therapists can provide instructions on improving posture, proper lifting techniques, and specific exercises and stretches to decrease and help prevent back pain. When the back pain is associated with sciatica, or leg pain, a careful evaluation by a health care professional should be done prior to initiating back exercises. The wrong exercises can easily make the problem worse. Regular exercise, such as walking, swimming, and weight training has also been shown to reduce the occurrence of back pain.
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