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Categories Falls and Balance, Resources Author marketing

How to Prepare for a Falls and Balance Assessment: Essential Steps for Fall Prevention


Falls are more than just a statistic—they’re a reality many face as they age. Each year, one in four older adults falls, yet fewer than half discuss these incidents with their healthcare provider. Falls are the leading cause of injury-related deaths among older adults and result in over 3 million emergency department visits annually, including more than 800,000 hospitalizations. These numbers highlight the urgency of falls and balance assessments. By addressing potential risks early, you can enhance your safety and maintain your independence. Here’s how you can prepare for your assessment, what to expect during your visit, and how you can use this opportunity to take charge of your well-being.





Preparing for Your Falls and Balance Assessment










  1. Gather Relevant Information:

    • Medical History: Bring a list of current medications, any past medical conditions, and recent changes in your health.




    • Previous Falls: Document any recent falls or near-falls, including dates and details.






  2. Wear Comfortable Clothing:

    • Choose loose, comfortable clothing and supportive footwear to move freely during the assessment.






  3. Consider Bringing a Support Person:

    • If needed, a friend or family member can assist you and provide additional support.







What to Expect During Your Falls and Balance Assessment






  1. Medical History Review:

    • Your therapist will discuss your fall history, medical conditions, and balance concerns.






  2. Physical Examination:

    • The assessment will include evaluating your strength, flexibility, range of motion, gait, and posture.






  3. Balance Tests:

    • Timed Up and Go Test (TUG): Measures how quickly you can stand, walk a short distance, and return to your seat.




    • Berg Balance Scale: Assesses your balance during various tasks.




    • Single-Leg Stand Test: Gauges how long you can stand on one leg to measure balance and strength.






  4. Home and Lifestyle Evaluation:

    • Your therapist may suggest home modifications and lifestyle changes to improve safety and reduce fall risks.







Be Open and Honest with Your Physical Therapist





Being open and transparent with your physical therapist is essential for effective care. Falls can happen to anyone, and there is no need to feel embarrassed about them. Sharing information about recent falls and any concerns you have allows your therapist to provide an accurate falls and balance assessment and create a personalized prevention plan tailored to your needs. Discussing falls openly is a proactive and empowering step towards enhancing your safety and independence. A compassionate and caring physical therapist is here to support you on your wellness journey, and your openness helps ensure you receive the best possible care.





man and woman standing in front of desk
Carol Ann and Erik Wijtmans, PT, MTC, CGIMS, CMTPT




Questions to Ask Your Physical Therapist During Your Falls and Balance Assessment





To make the most of your assessment and advocate for your health, consider asking:






  1. What specific factors put me at risk for falling?




  2. What exercises or activities can help improve my balance?




  3. How can I modify my home environment to reduce fall risks?




  4. What signs should I watch for that may indicate worsening balance?




  5. How frequently should I schedule follow-up assessments?





The Power of Active Prevention and Self-Advocacy





The more you know about your risks and prevention strategies, the better equipped you’ll be to manage your health and well-being. Active prevention involves not just addressing existing concerns but also proactively learning about and applying strategies to reduce your risk of falling. Engaging with physical therapy empowers you to take control of your balance and strength through tailored exercises and education. By staying informed and involved in your care, you enhance your ability to maintain independence and prevent future falls. Remember, self-advocacy and education are key to transforming your health journey from reactive to proactive.





Take Action Today





Don’t wait to address your fall risks and balance concerns. Schedule your falls and balance assessment today by calling 757-496-3700. Visit our Falls Prevention webpage to learn more about falls and take our Falls and Balance Quick Assessment to check your risk. Empower yourself by following up with The Therapy Network to take control of your recovery and improve your overall well-being.





Your health and safety are worth it. Take the first step today and work with us to enhance your balance and prevent falls.





Want to learn more? Check out these resources:





Website: Treatment Methods/Fall-Prevention





Blog Posts:





The Importance of Fall Prevention





Fall Prevention - A Necessity For All Of Us






man with back pain
Categories Back Pain, Resources Author marketing

Break Bad Back Habits: Reclaim a Pain-Free Life with PT


Introduction: Break Bad Back Health Habits





Maintaining a healthy back and spine is crucial for a pain-free, active life. However, many of us unknowingly develop habits that contribute to chronic pain or injury. Lower back pain is a global health issue, affecting millions worldwide. A 2021 study published in The Lancet Rheumatology reports that 619 million people suffered from lower back pain in 2020, a number expected to rise to 843 million by 2050 due to population growth and aging. In the United States, lower back pain is the leading cause of disability, impacting nearly 31 million Americans at any given time, according to the American Physical Therapy Association (APTA). The prevalence of back pain also increases with age; the CDC's National Health Interview Survey reveals that 45.6% of adults aged 65 and over experienced back pain in the past three months, compared to 28.4% of adults aged 18-29.





At The Therapy Network Physical Therapy, we prioritize your back health. We aim to help you identify and eliminate harmful habits to prevent pain and maintain an active, healthy lifestyle. By taking small, mindful steps, you can significantly reduce the risk of developing chronic back issues.









Common Bad Habits for Your Back and Their Impact









1. Poor Posture: The Silent Strain Slouching or hunching over your desk or phone places excessive strain on your spine, potentially leading to discomfort and long-term issues like herniated discs.





2. Sedentary Lifestyle: Weakening Your Support System A lack of movement can weaken the muscles that support your spine, increasing the likelihood of injury and chronic pain.





3. Lifting Incorrectly: Immediate and Long-Term Risks Using your back instead of your legs to lift heavy objects can cause immediate injury and long-term damage.





4. Ignoring Pain: A Risky Gamble Ignoring minor twinges or occasional discomfort may allow a developing issue to worsen, leading to more severe problems in the future.





5. Poor Sleeping Habits: A Recipe for Stiffness Sleeping on a non-supportive mattress or in an awkward position can contribute to back pain and stiffness, affecting your daily activities.









Proven Tips to Overcome Bad Back Habits





1. Improve Your Posture: Sit and Stand Tall Sit with your back straight, shoulders relaxed, and feet flat on the floor. Invest in ergonomic furniture to support proper alignment.









Bonus Tip: Hold your phone at eye level to avoid tilting your head forward. Use both hands to reduce strain on your neck and shoulders. Take frequent breaks to stretch and move around every 20-30 minutes.





2. Stay Active: Strengthen Your Core Incorporate regular exercise into your routine. Activities like walking, swimming, and yoga can strengthen your back and core muscles, providing better support for your spine.





3. Lift Properly: Protect Your Back When lifting heavy objects, bend at your knees, not your waist, and keep the object close to your body. Avoid twisting while lifting to reduce the risk of injury.





man lifting box back




4. Listen to Your Body: Don't Ignore Pain Pay attention to any pain or discomfort. Address issues early rather than pushing through pain. The Therapy Network offers Wellness Screenings to help you identify and address potential problems before they worsen.





5. Optimize Your Sleep: Support Your Spine Invest in a supportive mattress and try to sleep on your side with a pillow between your knees to maintain proper spinal alignment. A good night’s sleep is essential for recovery and spine health.









When to Consider Physical Therapy for Back Pain





If you experience persistent or severe back pain, seeking professional help is essential. Physical therapy is highly effective in treating back and spine issues and can provide quick relief. Consider physical therapy if:






  • Your pain lasts more than a few weeks.




  • You struggle with daily activities due to pain or stiffness.




  • You experience radiating pain or numbness down your legs.




  • You notice significant changes in your posture or mobility.





At The Therapy Network, we use the McKenzie Method, a proven technique for diagnosing and treating spine issues. Our McKenzie-trained therapists at each of our six locations are ready to help you effectively manage and treat your back pain.









Break Bad Back Habits: Take Action Today





Don't let back pain, whether minor or severe, hold you back from living your best life. Identifying and breaking bad habits can significantly improve your back and spine health. Contact The Therapy Network Physical Therapy today to learn how we can help you "Break Bad Back Habits" and maintain a healthy, pain-free spine.









Direct Access to Physical Therapy: Start Your Recovery Now









Did you know that you can begin physical therapy without a referral from your physician? This is known as Direct Access, allowing you to get the care you need right away. At The Therapy Network Physical Therapy, we offer Direct Access to help you address your back pain promptly and effectively.


cobra pose
Categories Chest Pain, Costochondritis, Exercise, Resources, Sports Medicine Author marketing

Yoga and Meditation: Stress-Relief Techniques


Estimated reading time: 6 minutes





Imagine a simple, daily practice that can lower your stress levels, improve your focus, and boost your physical health. Yoga and meditation offer these benefits and more. In today’s fast-paced world, stress has become an inevitable part of life. Managing stress effectively is crucial for maintaining mental and physical health. Yoga and meditation are two powerful practices that can help alleviate stress and promote overall well-being. This blog post will explore various yoga poses and meditation techniques that can help you manage stress and contribute to lifetime fitness.





The Benefits of Yoga and Meditation





Yoga and meditation offer numerous benefits, including:






  • Reduced Stress: Both practices help lower cortisol levels, the hormone associated with stress. According to a study published in the Journal of Alternative and Complementary Medicine, regular yoga practice significantly reduces stress levels.




  • Improved Mental Clarity: Meditation enhances focus and concentration, while yoga promotes mindfulness.




  • Better Physical Health: Yoga improves flexibility, strength, and balance, while meditation can lower blood pressure and improve heart health, as detailed by the Mayo Clinic.





Yoga and Meditation Poses for Stress Relief





Child's Pose (Balasana)





yoga child's pose green on mat





  • How to Do It: Kneel on the floor, sit back on your heels, and stretch your arms forward, resting your forehead on the ground.




  • Benefits: This pose calms the mind, relieves tension in the back, neck, and shoulders, and promotes relaxation.









Cat-Cow Pose (Marjaryasana-Bitilasana)






Cat Cow Pose (Cow)




Cat Cow Pose (Cat)






  • How to Do It: Start on your hands and knees, alternating between arching your back (cow) and rounding it (cat).




  • Benefits: This gentle flow between poses helps release tension in the spine and improves flexibility.





woman in white on floor with legs on wall




Legs Up the Wall (Viparita Karani)






  • How to Do It: Lie on your back with your legs extended up against a wall. Relax your arms by your sides.




  • Benefits: This restorative pose reduces stress and fatigue, and improves circulation.













Corpse Pose (Savasana)





room full of yoga





  • How to Do It: Lie flat on your back with your arms at your sides, palms facing up, and legs slightly apart. Close your eyes and breathe deeply.




  • Benefits: This final relaxation pose helps integrate the benefits of your practice, reducing stress and promoting deep relaxation.





Yoga and Meditation Techniques for Stress Relief






yoga on beach woman




meditation on dock by lake









Mindfulness Meditation






  • How to Do It: Sit comfortably, close your eyes, and focus on your breath. Observe your thoughts without judgment and gently bring your attention back to your breath.




  • Benefits: This practice increases awareness, reduces stress, and improves emotional regulation, as highlighted by WebMD.





Loving-Kindness Meditation (Metta)






  • How to Do It: Sit comfortably, close your eyes, and silently repeat phrases of loving-kindness, such as "May I be happy, may I be healthy, may I be safe."




  • Benefits: This practice fosters compassion and reduces stress by promoting positive emotions.





Body Scan Meditation






  • How to Do It: Lie down and focus on different parts of your body, starting from your toes and moving up to your head. Notice any sensations and release tension as you go.




  • Benefits: This technique helps increase body awareness, reduces stress, and promotes relaxation.





Incorporating Yoga and Meditation into Daily Life






  1. Create a Routine: Set aside time each day for yoga and meditation. Even a few minutes can make a significant difference.




  2. Find a Comfortable Space: Choose a quiet, comfortable space where you can practice without distractions.




  3. Use Resources: There are many online resources, apps, and classes available to guide you in your practice.





The Role of The Therapy Network





The Therapy Network (TTN) offers specialized physical therapy services that include incorporating yoga into treatment plans to help manage stress and promote lifelong fitness. Their experienced physical therapists provide personalized yoga programs tailored to individual needs, ensuring proper technique and maximizing benefits. By integrating yoga with physical therapy, TTN helps individuals achieve a balanced and healthy lifestyle, improving both physical and mental well-being.





Lifetime Fitness Through Yoga and Meditation





Practicing yoga regularly not only helps manage stress but also contributes to overall fitness and well-being throughout life. Benefits include:






  • Enhanced Flexibility and Strength: Regular yoga practice improves muscle tone and flexibility, which are crucial for maintaining mobility as we age.




  • Better Posture and Balance: Yoga strengthens the core muscles, leading to better posture and balance, reducing the risk of falls and injuries.




  • Improved Cardiovascular Health: Certain styles of yoga, such as Vinyasa or Ashtanga, provide a cardiovascular workout that can help maintain heart health.




  • Mental Clarity and Emotional Stability: Yoga and meditation practices promote mindfulness and emotional regulation, which are essential for mental health and resilience.





Conclusion





Incorporating yoga and meditation into your daily routine can significantly reduce stress and improve overall well-being. The Therapy Network provides personalized programs to help you integrate these practices into your lifestyle, ensuring long-term health and fitness. Start your journey to a stress-free life today by trying out a beginner yoga class or downloading a meditation app like Headspace or Calm.





Want to learn more?






metal bar therapy across female quad
Categories Back Pain, Chronic Pain, Dry Needling, Foot and Ankle, Manual Therapy, Neck Pain, Plantar Fasciitis, Resources, Sports Medicine, Walking Author marketing

Discover the Benefits of IASTM for Pain Relief and Mobility!


Are you dealing with pain, stiffness, or movement limitations? Physical therapists have many ways to help, and one technique gaining popularity is Instrument Assisted Soft Tissue Mobilization (IASTM), also known as the Graston Technique. Let’s explore how this innovative method can help you feel better and move more freely.





What is IASTM/Graston Technique?





steel graston tools on gray background




IASTM uses specialized stainless-steel instruments to target and treat soft tissues like muscles, fascia, and tendons. During the session, the therapist glides the instruments over the affected area, creating micro-trauma that kickstarts your body's natural healing process. Don’t let “micro-trauma” scare you because this is a good thing! A breakdown of scar tissue and adhesions can lead to significant improvements in tissue recovery. While you might feel some mild discomfort during treatment, it’s manageable and part of the process. It’s not painful, but you may experience mild soreness or bruising, which typically resolves within a few days. But don’t worry, soreness and bruising are completely normal—they are signs of your body’s healing response!





How Can IASTM Help You?





Instrument Assisted Soft Tissue Mobilization (IASTM) is a versatile tool that addresses various musculoskeletal issues. Here’s how it can make a difference:






  • Chronic Pain Relief: Suffering from persistent pain in your neck, back, shoulders, or knees? IASTM can help reduce pain and inflammation by creating controlled micro-trauma to the tissues which triggers a healing response.




  • Post-Surgery Recovery: Surgery can leave behind scar tissue that limits mobility. IASTM helps break down these adhesions, improving your range of motion and enhancing the quality and flexibility of soft tissues.




  • Sports Injuries: Whether it's a sprain, strain, or other athletic injury, IASTM promotes healing and speeds up recovery. It breaks down adhesions, increases blood flow, releases tight muscles, and enhances tissue flexibility.




  • Muscle Tightness and Trigger Points: IASTM targets tight muscles and painful trigger points, helping you move with ease. By releasing tension and improving blood flow, it reduces discomfort and enhances mobility.






grafton on female back













Common Injuries That Benefit From IASTM:






  • Tendinitis:

    • Achilles Tendinitis




    • Patellar Tendinitis (Jumper's Knee)




    • Rotator Cuff Tendinitis






  • Plantar Fasciitis:

    • Inflammation of the plantar fascia causing heel pain.






  • Myofascial Pain Syndrome:

    • Chronic pain disorder is when pressure on sensitive points (trigger points) in the muscles causes pain.






  • Scar Tissue and Adhesions:

    • Post-surgical scars or injury-related adhesions.






  • Shin Splints:

    • Medial tibial stress syndrome causes pain along the shinbone.






  • IT Band Syndrome:

    • Inflammation of the iliotibial band causes pain on the outer side of the knee.






  • Carpal Tunnel Syndrome:

    • Compression of the median nerve causes pain and numbness in the hand and fingers.






  • Chronic Ankle Sprains:

    • Recurrent ankle sprains lead to chronic pain and instability.






  • Golfers' and Tennis Elbow:

    • Medial and lateral epicondylitis causes pain in the elbow.






  • Cervical Pain:

    • Neck pain due to muscle tension or soft tissue restrictions.






  • Lower Back Pain:

    • Often due to muscle tightness, fascial restrictions, or scar tissue.






  • Bursitis:

    • Inflammation of the bursa, such as in the shoulder, hip, or knee.







Instrument Assisted Soft Tissue Mobilization helps by breaking down scar tissue, improving blood flow, reducing pain, and promoting healing in these conditions.





Watch this IASTM treatment in action! Therapist Mandi Dowdy, PT, DPT, Cert. MDT is using IASTM on Plantar Fasciitis patient, Faith. See how she glides the instrument over the lower leg and locates a trigger point. She then focuses on this point to break down tightness and knots. After the session, Faith walked away feeling more length in her calf and plantar fasciitis tendon.






https://youtube.com/shorts/vmoG39niVPI




Enhancing Your Therapy with Manual Techniques





Instrument Assisted Soft Tissue Mobilization is just one versatile tool in a comprehensive physical therapy plan. Combining IASTM with other manual therapy techniques like massage, joint mobilizations, and stretching can lead to even better results. This holistic approach helps you manage pain, improve function, and prevent future injuries.
Curious if IASTM could help you? Talk to your physical therapist! They’ll evaluate your needs and determine if this technique is suitable for your specific condition.





Partner with The Therapy Network for Your Healing Journey









Discover more about Instrument Assisted Soft Tissue Mobilization (IASTM) and other transformative physical therapy techniques at The Therapy Network, where we're dedicated to empowering and educating you to achieve your best health.





NO REFERRAL NEEDED! CLICK TO SCHEDULE AN APPOINTMENT





As a Direct Access provider, you can start your journey to recovery at The Therapy Network without a physician referral. Call us today at 757-496-3700 or visit our website to schedule your appointment. Take control of your health and experience the transformative power of effective physical therapy!










woman with cancer showing peace sign
Categories Aqua Therapy, Oncology, Resources Author marketing

Exercise and Nutrition During Cancer Treatment: Empowering Your Journey


The moment of a cancer diagnosis can feel like a pivotal point in one's life, ushering in a period of uncertainty and challenge. Yet, amidst the complexities of treatments and appointments, two critical pillars of self-care emerge as beacons of hope and resilience: exercise and nutrition.





These components are not just adjuncts to medical treatments but are foundational to enhancing quality of life, bolstering strength, and fostering recovery. As we explore exercise and nutrition during cancer treatment, remember that you're not navigating this path alone.





Let's explore how integrating thoughtful nutrition and purposeful movement into your care plan can be transformative.





Nutrition During Cancer Treatment





The role of nutrition in cancer care cannot be overstated. Proper dietary choices can significantly influence your capacity to manage the rigors of treatment and its side effects.





flyer containing oncology food recommendations. Green leaf, orange fruit, spices, snacks, meat
Click Here To Download




“During cancer treatment, you might need to change your diet to help build up your strength and withstand the effects of the cancer and its treatment. The nutrition plan may mean eating things that aren't normally recommended when in good health.”—American Cancer Society.





Here are four essential considerations to empower your nutrition journey:






  1. Tailored Dietary Strategies: Recognize that your nutritional needs are unique. Engaging with your healthcare team to craft a personalized eating plan can address specific challenges, whether they're related to maintaining weight or managing treatment side effects like nausea or altered taste.






  • Nourishment for Strength: High-protein, high-calorie foods may become more central in your diet, especially if maintaining weight becomes a concern. These choices help sustain your strength, ensuring your body has the resources to repair and recover.






  • Managing Side Effects with Nutrition: Certain foods can alleviate or at least not exacerbate side effects. Soft, cool foods like ice cream or milkshakes might be soothing for mouth sores, while snacks high in protein and calories can offer energy boosts without requiring large meals.






  • Vital Nutrients: Focus on various foods to ensure you receive all necessary nutrients. Proteins, fats, carbohydrates, vitamins, and minerals each support your body's fight against cancer and the effects of its treatment.






Download TTN Oncology Food Recommendations









Exercise During Cancer Treatment





The notion of exercising during cancer treatment might feel daunting; however, research consistently highlights its benefits.





“Some studies have proposed that rehabilitation exercise can reduce the cardiopulmonary adverse reactions, bone loss and incidence rate of fractures caused by cancer surgery or chemotherapy, and improve the quality of life of patients.”--NIH





Here are key insights to guide your physical activity:






  • Safety and Personalization: Consult your cancer care team before exercising. Your safety is paramount, and activities should be tailored to your current health status and treatment phase.





woman with cancer doing yoga





  • Moderate Exercise: Walking, yoga, or light resistance training can improve physical functioning and alleviate symptoms like fatigue and anxiety. The goal is to stay as active as your condition allows, gradually increasing activity over time.






  • Building a Routine: Regular, moderate exercise can enhance quality of life during and after treatment. Benefits include improved cardiovascular health, muscle strength, and even a positive impact on mood and mental health.






  • Exercise as a Catalyst for Recovery: Beyond immediate quality-of-life improvements, exercise during treatment can lay the groundwork for a more robust recovery, potentially influencing long-term outcomes.





What to Expect at The Therapy Network





At The Therapy Network, we understand the profound impact cancer diagnosis and treatment can have on your physical and emotional well-being. For exercise and nutrition during cancer treatment, TTN’s Oncology Physical Therapy Services support you through this journey, offering:





Customized Care Plans: Addressing symptoms like fatigue, pain, and mobility issues, our specialists tailor interventions to enhance your quality of life.





Innovative Solutions: From aqua therapy to specialized exercises, we utilize a range of modalities to support your recovery and rehabilitation.





women in pool aqua therapy




At The Therapy Network in Hampton Roads, Virginia, you’re not just a patient but part of our family. Our employee-owned structure means everyone you meet invests in your health and recovery.





Exercise and nutrition during cancer treatment are not just strategies for managing a diagnosis; they're integral parts of a holistic approach to cancer care. These elements empower you to control your health and actively participate in your recovery journey. As you navigate the challenges ahead, remember that The Therapy Network supports you every step, offering the expertise, care, and compassion you deserve.





Let's embrace a future focused on wellness, strength, and healing together. Appointments are available today without a doctor's referral.


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