Avoid Holiday Slips and Falls
Marion, 74, was terrified of falling. (Note that her name has been changed.) She’d heard the statistics: Falls are a leading cause of injury among people over 60 and the second leading cause of injury deaths worldwide. And although she’d always been active, she found her balance changing as she grew older, which only deepened her fears.
Like many people, Marion didn’t realize that the fear of falling can also be debilitating. That fear kept her close to home. She didn’t spend as much time with friends and family, and her lifestyle was much less active than it had been ten years earlier–which actually increased her fall risk!
But then Marion began seeing a physical therapist to help with her hip pain. When she shared her concerns about falling, he incorporated fall prevention strategies into her treatment plan, building Marion’s confidence enough that she returned to some of her favorite activities, like gardening and meeting with friends for a weekly coffee.
At Nestor Physical Therapy, we know falls can be frightening. But we also know that fall prevention training can help you face your fears and give you the confidence to live an active, healthy lifestyle, even into old age.
Ready to get started with your own fall prevention plan? Schedule an appointment with us today!
Understanding Your Fall Risk
Everyone’s fall risk is different. No single factor determines your likelihood of a fall; instead, it’s a complex blend of age, lifestyle choices, and health conditions. The more of these factors apply to you, the more likely you are to fall.
Which items on this fall risk list apply to you or a loved one?
- Advanced age (60 years or older)
- Being female (women are more likely to suffer falls than men)
- Joint pain, including from arthritis
- Spells of dizziness or vertigo (a spinning sensation)
- Decline in vision or hearing
- Sedentary lifestyle
- Impaired balance or gait
- Weakness in the lower body
- Use of medications that can cause dizziness or balance issues
- Neurological disorders such as Parkinson’s disease or Alzheimer’s
- Stroke survivor
- A history of falls
If you think you might be at a high risk of falling, don’t get scared–give us a call! Our team of physical therapists can assess your fall risk and provide you with a customized fall prevention plan that can lower the likelihood of a fall-related injury.
How Physical Therapy Can Keep You On Your Feet
A good fall prevention plan will address your specific fall risks. For example, someone who suffers from regular vertigo attacks would benefit from specialized therapy to address that issue. Meanwhile, someone with Parkinson’s disease doesn’t necessarily need to worry about dizziness but does need to address an impaired posture, balance, and gait.
Our therapists will work with you to decide which specific treatment options will be the right choice for your personal fall prevention plan. That said, there are some commonalities. Here are a few of the techniques we typically include:
- Pain Management: Joint pain can inhibit mobility, resulting in a sedentary lifestyle and increased fall risk. If you suffer from pain, we’ll work with you to manage it safely and effectively.
- Balance Training: Balance training is the foundation of fall prevention. We’ll guide you through specialized exercises that challenge your balance in a safe, monitored environment–ensuring you see improvements over time.
- Strength Training: One of the reasons older people have an increased fall risk is that you lose muscle mass as you age, making it more challenging to move around. We’ll prepare a strength training program appropriate to your ability level and help you restore some of that lost muscle mass.
- Gait Training: This technique focuses on improving your walking patterns. Certain conditions (such as Parkinson’s disease or stroke) can severely change your gait, and addressing those impairments can reduce your chances of falling.
- Regular Exercise Program: Staying active plays a significant role in keeping you from a fall. We’ll suggest an exercise program that suits your needs and abilities, such as a simple walking regimen.
No More Fear of Falling: Call Us Today!
A dedicated fall prevention plan from Nestor Physical Therapy can give you the confidence to age healthfully, no matter your fall risk.
Call us today to schedule an appointment for your initial consultation!
Get Started with PT Now!
Return to Nestor Physical Therapy and Let’s Continue Your Journey to Wellness Together. Schedule Your Appointment Now!
Foot Study Sign Up
Nestor Physical Therapy is participating in nationwide clinical research! We are testing a device to correct hallux valgus deformity…otherwise known as Bunions!!
Do you suffer from foot or toe pain?
Do you have trouble finding comfortable shoes or finding shoes that fit?
Do you have difficulty walking?
Do you have to have to limit or stop your regular activities due to toe or foot pain?
Do you have to stay in bed because your feet hurt?
If you answered YES to any of the questions above, you might be the perfect candidate for our research.
If you can sit in a chair for 20-30 minutes twice a week you can participate in the project.
Ask us how we can relieve your pain!
Smoked Beef Short Ribs
Have you ever made beef short ribs? They are typically braised for hours and become super tender. The liquid (often wine and aromatics) they braise in becomes the base for a delicious gravy. Serving tender ribs over mashed potatoes with gravy is perfect comfort food.
Here is my twist on beef short ribs. Due to my work in the Barbecuebible test kitchen I get to sample all kinds of food, gear, and grills. I was sent Prime beef short ribs recently for a post I was creating. I decided to smoke the Prime beef short ribs. I felt the smoke would complement the natural beef flavor of the ribs.
I started by painting the short ribs with Dijon mustard to help the seasoning stick to the short ribs. Next, I seasoned the Prime beef short ribs with kosher salt and sixteen mesh black pepper. I let the Prime beef short ribs come up to room temperature while I started my pellet smoker. I selected my pellet smoker since it allows for consistent temperature, consistent smoke, and minimal supervision. I was planning seven to eight hours cooking time for the short ribs and did not want to have to keep loading wood or charcoal into a grill or smoker.
Once the pellet smoker reached 225 degrees I placed the Prime beef shorts ribs in the smoker. The Prime beef short ribs smoked for three hours at 225 degrees before I opened the smoker to see how the ribs looked. The short ribs were developing a nice bark, and I upped the temperature to 250 degrees. The short ribs cooked for an additional four and half hours. While the short ribs smoked, I sprayed the ribs with apple cider vinegar to keep the outside of the ribs from getting dry.
I removed the Prime beef ribs from the smoker when they reached 200 degrees. I let them rest on a wire rack over a sheet pan. After resting the short ribs, I sliced the meat off the bone, but it would have come off just by pulling it off with my fingers. Next, I sliced the beef short ribs and served them with mashed potatoes, and cumin spiced carrots.
The Prime beef ribs developed a dark bark on the outside. The inside was so tender I felt like I was slicing mini briskets. There was a colorful smoke ring. The crisp flavorful bark and succulent inside of the short ribs created wonderful contrast of textures. The fat rendered due to the length of the cook and the low temperature of the smoker. Each bite had the perfect balance of salt and pepper. Even my wife who is not a huge fan of ribs or brisket said, “these beef ribs are delicious!” The mashed potato and spiced carrots rounded out a great Sunday Suppah. Enjoy!
As we approach the end of the year, it’s a great time to review your health insurance benefits, especially if you’ve already met your deductible. Many insurance plans reset on January 1st, which means that any benefits remaining for this year may be lost if not used.
At Nestor Physical Therapy, we want to remind you to make the most of your insurance coverage. If your deductible has been met, now is the perfect opportunity to schedule any remaining physical therapy sessions you may need. Whether you’re continuing treatment for an existing condition or looking to address new aches and pains, utilizing your benefits now can save you money and help you achieve your health goals.
Why It Matters
Meeting your deductible means that your insurance company will cover more (or even all) of the cost for your remaining appointments this year. This is a significant advantage for you, as it can lower your out-of-pocket expenses while ensuring you receive the care you need to stay active and healthy.
Many patients delay or avoid scheduling appointments due to concerns about cost. However, if your deductible is met, you can access physical therapy services at little to no additional expense. This is the time to prioritize your health, whether it’s recovering from an injury, managing chronic pain, or enhancing your mobility.
What to Do Next
If you’re unsure whether you’ve met your deductible or have questions about your insurance benefits, don’t hesitate to reach out to us. Our knowledgeable staff is here to assist you in understanding your coverage and planning your care. We can help you verify your benefits and schedule appointments before the year ends.
Taking action now ensures you won’t miss out on the opportunity to fully utilize your insurance benefits. Contact Nestor Physical Therapy today to schedule your next appointment and take advantage of your met deductible. Let us help you finish the year strong and set the foundation for a healthier, more active you in the new year.
Thank You’s:
High Fives all around to all Nestor Physical Therapy patients and
friends who participated in our “Refer a Friend” program last month!
David Lamontague, Michelle Lachapella, David and Denise Blanchette
Patient Success Spotlights
“The PTs here at Nestor Physical Therapy have been amazing”
“The PTs here at Nestor Physical Therapy have been amazing. Dr. Nestor, Dave, and Alissa have been most helpful in me regaining the full use of my right arm after a total shoulder replacement surgery. I have been coming here for PT for different issues and would highly recommend Nestor PT to family and friends.”
-Lorraine D.
“When I first came to the Nestor PT I was in tough shape“
“When I first came to the Nestor PT I was in tough shape. With the exercises they taught me I’m able to do so much more. They are an amazing group., very personable and kind. Thank you for giving me my life back!”
-Sheryl H.
9 Nutrition Tips for Christmas
With the hustle and bustle of the holidays, it is easy to skip your regular exercise routine or reach for some less-than-healthy treats. But don’t panic. Here are 9 Nutrition Tips of Christmas to help you stay focused, on track, and healthy this holiday season!
1: Don’t skip all of your favorite holiday treats; just consume smaller portions of them.
2: Offer to bring a favorite low-calorie dish to holiday parties so you can enjoy it.
3: Don’t try to lose weight during the holidays. Focus on weight maintenance.
4: Limit your intake of alcohol and other high calorie drinks such as eggnog and punch. Instead choose water, tea, or calorie-free beverages.
5: Make an effort to maintain your regular exercise program throughout the holidays.
6: Eat a small meal or snack before arriving at a holiday party. This will keep you from being overly hungry resulting in overeating.
7: Eat slowly! It takes your stomach 20 minutes to realize it is full.
8: Leave fresh fruit around the house to decrease the urge to pick on holiday sweets.
9: Make traditional holiday recipes with low-fat substitutions to decrease the calorie and fat content: substitute oil or butter with applesauce, use low-fat creams and milks, use herb to add flavor instead of fat.
Do You Or A Friend Need Our Help This Winter?
At Nestor PT, we believe that everyone deserves to enjoy this season regardless of age, gender, or fitness level. However, if you’re experiencing aches and pains, it might feel like fall fun is totally out of your reach.
Research shows that individuals who seek physical therapy soon after developing pain or sustaining an injury have better outcomes.
So what are you waiting for?
Physical therapy is a safe, natural, and effective strategy for pain relief. And the best part is, it works without relying on prescription drugs or invasive surgeries!
Are you ready to feel better? Contact Nestor PT to schedule an appointment with one of our dedicated therapists today!
