Lymphedema. What is it? How can physical therapy help?

The lymphatic system collects lymph fluid (excess fluid, proteins, and other substances) from the body tissues and carries it back to the bloodstream. Lymph fluid moves slowly through lymphatic vessels and passes through lymph nodes as it returns to the bloodstream. Swelling occurs when the normal drainage of fluid is disrupted, and lymph fluid accumulates in the body tissues. This can be due to a blockage or surgical removal of lymph nodes. This results in large amounts of lymph fluid collecting in the tissue.

Lymphedema can be a hereditary condition. Most often, however, it results from blockages in lymph vessels caused by infection, cancer, and scar tissue due to radiation therapy or the surgical removal of lymph nodes.

You are at greater risk for lymphedema if you:

  • Had surgery to remove your lymph nodes in the underarm, groin, or pelvic area.
  • Received radiation therapy to your underarm, groin, pelvic region, or neck.
  • Have scar tissue in the lymphatic ducts, veins, or under the collarbones, caused by surgery or radiation therapy.
  • Received taxane chemotherapy.
  • Have cancer that has spread to the lymph nodes in the neck, chest, underarm, pelvis, or abdomen.
  • Have tumors in the pelvis, abdomen, or chest that put pressure on your lymphatic vessels and/or lymphatic duct and block fluid drainage.
  • Have inflammation of the arm or leg after surgery.
  • Are older.
  • Have a poor diet or are overweight. These conditions may delay recovery from surgery and radiation therapy and increase the risk of lymphedema.

Signs and Symptoms

With lymphedema, you may have:

  • Swelling in your arms, legs, shoulders, hands, fingers, chest, or neck.
  • Skin that feels tighter, harder, or thicker than normal in the affected area.
  • Aching, tingling, or a feeling that your arm or leg is heavy.
  • Weakness in your arm or leg.
  • Inability to move certain joints, such as your wrist or ankle, as freely as usual.
  • Pitting (indentation) in the tissues of your limb (made by pressing a finger on the skin that takes time to “fill in” after removing the pressure).
  • Clothing, rings, bracelets, or shoes that fit tighter than before.
  • Repeated infections in your arm or leg.
  • Joint pain.
  • Difficulty doing your daily activities.

If you have fever and chills, and your limb with lymphedema is red, swollen, or painful and feels warm to the touch, you may have an infection. Contact your doctor.

How Is It Diagnosed?

Your physical therapist will review your medical history and medicines and perform a thorough physical examination. They also will gather the following information:

  • Your actual weight compared with your ideal weight.
  • Circumference measurements of your arms, legs, chest, and neck.
  • How well you’re able to do activities of daily living. These include bathing and grooming, dressing and undressing, or walking, eating, and drinking.
  • Whether you have a history of edema, radiation therapy, chemotherapy treatments, or surgery.
  • The amount of time between surgery and when you first noticed the swelling in a limb.
  • A history of other chronic health conditions such as diabetes, high blood pressure, kidney disease, heart disease, or phlebitis (inflammation of the veins).

How Can a Physical Therapist Help?

Your physical therapist will serve as an important member of your health care team. They will work closely with you to design a treatment program to help control the swelling and meet your goals for returning to your activities.

In the early stages of lymphedema, when the swelling is mild, it often can be managed by techniques that encourage lymph flow such as:

  • Compression garments.
  • Exercise.
  • Elevation of the affected limb.

For more severe swelling, your physical therapist may use a treatment plan called complete decongestive therapy to help improve the flow of lymph fluid. This includes:

  • Manual lymphatic drainage, which feels like a light form of massage.
  • A personalized exercise program.
  • Compression bandaging to help reduce your swelling.
  • Providing you with information on skin and nail hygiene to reduce the risk of infection.

Your physical therapist will carefully monitor the size of your affected limb throughout your treatment sessions. Once the size of your limb has decreased to the desired measurements, your physical therapist will help you begin to take over your own care and will:

  • Develop a safe and sensible personalized exercise program for you to do on your own. This program will help you increase your physical fitness without overly straining your affected arm or leg.
  • Update your compression garments to ensure they fit properly and best meet your needs.
  • Educate you about how proper nutrition and diet, and skin and nail care can help reduce your risk of infection.

Can This Injury or Condition Be Prevented?

Some risk factors for lymphedema, such as treatment for cancer, cannot be avoided. If you have had your lymph nodes removed, or received radiation or certain chemotherapies, but you don’t have lymphedema, you might still be at risk for developing it. Your physical therapist will help you identify factors that may increase your risk for lymphedema. They will provide you with suggestions for managing these risks so that you can reduce the likelihood of developing it.

Your physical therapist will:

  • Design a safe and sensible individualized home exercise program to improve your overall fitness and help you avoid a weight gain that can increase your risk of lymphedema.
  • Develop a safe and sensible exercise program that will avoid straining the affected limb and help you reduce the risk of developing lymphedema following surgery or infection.
  • Periodically assess the size of your limb and, if there is an increase in limb size, provide conservative, early intervention to help prevent further swelling.
  • Help you maintain good skin/nail care and hygiene.

Poor drainage of the lymphatic system might make infection of your arm or leg more likely. Even a small infection could lead to serious lymphedema. You can help prevent infections from occurring by avoiding cuts and abrasions, burns, punctures, and insect bites on your affected limb.

_____________

choosept.com

Five Reasons to Choose Physical Therapy Early for Pain

If you experience an injury or develop pain, seeing a physical therapist early can help you address and manage your symptoms. Physical therapists are movement experts who improve quality of life through hands-on care, patient education, and prescribed movement. A physical therapist can help you:

  • Get better safely and without fear of causing further injury.
  • Stay physically active and avoid the cost and potential risks of surgery and prescription opioids.
  • Recover as soon as possible.
  • Avoid other problems caused by changes your body makes to avoid pain.
  • Achieve your goals.

Acute Versus Chronic Pain

Acute pain. Typically, the first two to three weeks after an injury is called the acute phase. During this phase, it is easier to diagnose and treat pain.

Chronic pain. Pain lasting longer than three months is considered chronic. Identifying the cause of chronic pain is more complicated, and treating chronic pain takes longer.

A recent study, published in May 2020 in Archives of Physical Medicine and Rehabilitation, found that people who get physical therapy early after the onset of low back pain have much better results than those who wait. Other studies, such as an October 2015 article published in JAMA, and a July 2020 article published in The Mental Health Clinician, have shown that early physical therapy improves disability and decreases pain and reduces the need for medication.

Seeing a physical therapist early, in the acute phase of pain or injury, often leads to the best results. Here are five benefits of seeing a physical therapist early if you experience pain.

1. Get Better Safely, Without Fear of Causing Further Injury

Pain may cause you to avoid activity for fear of causing more damage. After a thorough evaluation your physical therapist will design a personalized plan of care based on your needs and goals to:

  • Improve and manage your pain.
  • Safely improve movement, function, and quality of life.
  • Recover from injury and prevent future injury.

Physical therapists often work with other members of your health care team to ensure the best possible care.

2. Stay Physically Active To Avoid the Cost and Potential Risk of Surgery and Prescription Opioids

When an injury or pain occurs, our body enters protection mode. Often, people in pain avoid moving altogether. But avoiding all activity can delay recovery, and lead to new problems.

To recover from most causes of pain, it’s important to keep moving. An active lifestyle that is appropriate for your condition can help you manage symptoms and decrease or eliminate pain. A physical therapist will help you:

  • Understand your pain.
  • Set realistic expectations for recovery.
  • Prescribe exercise specific to your condition, needs, and goals.

A physical therapy program may help you avoid or delay surgery and can help you properly prepare for surgery, if required. Physical therapy also is recommended by the Centers for Disease Control and Prevention as a safe and effective alternative to opioids for the management of most non–cancer-related pain. A physical therapist can help you understand the use of any medication that is best for your condition and show you safe ways to reduce your pain.

3. Recover as Soon as Possible

Those who seek care within two weeks of an injury or onset of pain may require less care. In addition to treating your pain, your physical therapist will help you better understand your symptoms and provide strategies to manage your pain and recovery, as soon as your condition allows.

4. Avoid Other Problems Caused by Chronic Pain

When pain lingers, we may develop new movement patterns to avoid it. As a result, you may develop additional issues that require more time and effort to treat and reverse. Problems that may develop include:

  • Stiffness.
  • Loss of strength and endurance.
  • Increased sensitivity to and frequency of pain.

Seeing a physical therapist at the onset of pain may prevent it from becoming chronic.

5. Achieve Your Goals

Movement is crucial to your health, quality of life, and independence. For some people, pain makes movement a challenge. Your physical therapist can discuss your goals and work with you to develop a program to achieve them so you can get back to your desired activities or sport as soon as possible.

Physical therapists are movement experts. They improve quality of life through hands-on care, patient education, and prescribed movement.

Contact us directly for more information and to schedule a FREE consultation.

source: choosept.com

 

Undergoing Surgery? Prehab Before You Rehab!

Evidenced-based research shows that as few as 1 to 2 sessions of pre-operative physical therapy can reduce post-operative care by 29% for patients undergoing a total hip or knee replacement; this could be a  $1,000 + per individual!

The Facts

Between 2012 and 2050 the number of Total Knee Replacements (TKAs) performed annually in the United States alone is expected to increase by 855%, equating to 2,854 procedures per 100,000 US Citizens over 40 years of age; prevalence was higher for women of 50 years of age.

Globally, hip and knee osteoarthritis (the most common form of arthritis when the protective cartilage that cushions the ends of your bones wears down over time) was ranked as the 11th highest contributor to disability among almost 300 health conditions.

Pandemic Era Hospital Stays Are Shorter

First of all, no one wants to stay in the Hosptial longer than necessary. Second, you most likely won’t be able to during the Pandemic anyways. Finally, depending on the type of surgery – some are outpatient which is why rehabbing is crucial to helping you prepare for the best post-operative health-related quality of life (HRQOL).

Components of Care

Pre-operative physical therapy can be as little as 1 to 2 visits. However, for more acute cases we suggest a minimum of 6 to 10 visits. This way we can complete a full motor function and strength training program while you are awaiting surgery which will increase optimal post-surgical outcomes of associated inactivity and decline for maximum recovery. Your sessions will include:

Thorough Physical Evaluation

Extensive Patient Education

  Pain Management

Customized Pre- & Post-Surgery Plan for Elective/Non-Urgent Procedures

Results

Post-operative outcomes could be achieved in a shorter period of time by maintaining a higher level of training and fitness before your surgery to be able to fully resume outpatient rehabilitation; possibly eliminating admission into respite or residential care, or home health therapy if there are no post-operative complications.

 

For Critically Ill Patients, Leaving The ICU is Just the Beginning

The COVID-19 pandemic has put a spotlight on intensive care units and critically ill patients. Most of the focus has been on survival, which is the first goal. Someone heading into an intensive care unit is very ill, possibly being kept alive by a ventilator or some other piece of medical equipment. But surviving the ICU is only the first chapter.

The second one is much longer, and it tells the story of recovery after the ICU. Being that ill has far-reaching effects. Significant losses of physical, mental and cognitive abilities after discharge aren’t uncommon. This group of problems is called Post-Intensive Care Syndrome or PICS. It’s a serious issue that’s now recognized as a public health burden.

The effects of PICS are wide-reaching. Physical declines can lead to serious difficulty completing basic daily tasks like getting to the bathroom, preparing a meal, or walking to the mailbox. 50% of ICU survivors still have limitations in daily activities 1 year later, showing how serious and long-lasting this problem is.

Mental health issues are common for ICU survivors. They show significant rates of depression, anxiety and PTSD. These conditions have a real impact on the quality of life after leaving the ICU.

ICU survivors also commonly show declines in cognitive abilities. 77% have cognitive impairments at 3 months post-discharge and 71% have impairments 1 year out. Cognitive issues can take the form of poor memory, slower thinking, difficulty making decisions, or difficulty concentrating.

An important professional in combating PICS is the physical therapist. They typically begin seeing the patient in the ICU. PTs are vital in getting the patient up and walking early. A progressive exercise program is also started as soon as it’s safe for the patient.

While PICS isn’t totally preventable, recognizing the losses that remain after discharge from the ICU is an important step. Involving physical therapists and other rehab professionals early helps combat the effects of PICS and allows patients to return to higher-quality lives.

 

Winterize to Prevent Falls

Winter weather can lead to devastating slips, trips, and falls. Below are five simple steps that YOU can take this winter to reduce falls.

  1. Raise awareness: Read and share our infographic—6 Steps to Prevent a Fall.
  2. Ask for a falls risk screening: When you visit your primary care provider, ask your doctor to conduct a screening for falls risk, like the STEADI fall risk screening. Use the results to discuss concerns and strategies to reduce your risk with your doctor, friends, and family.
  3. Carry kitty litter for slick surfaces: Carry a little bag filled with a lightweight kitty litter in your pocket and cast it out ahead of yourself as you’re walking on slick surfaces.
  4. Give the gift of falls prevention: There are many tools that can be useful in reducing your risk for falls. Consider adding the following items to your shopping list for yourself or others: motion-sensored fall alarm systems; higher toilet seats; multifocal glasses with single vision eyeglass lenses; grab bars; firm stair railings; lights over stairways and by outside entrances; a table to set down bags while finding keys; and flashlights to attach to keys, hats, and coat buttons.
  5. “Winterize” shoes, boots, and assistive devices
    • Attach spikeless ice and snowshoe gripper sole covers to shoes for extra stability when walking on slippery surfaces. Look for these at sporting goods stores.
    • Choose winter shoes with rubber soles to maintain traction on slippery surfaces.
    • Attach an ice gripper cane tip that has spikes on the bottom to penetrate the ice and secure a firm grip. Ice grip tips can be purchased online.
    • Try these tips for using a wheelchair safely in the snow.

source: ncoa.org/article/winterize-to-prevent-falls

Vision Impairment and Older Adult Falls

More than 12 million Americans aged 40 years and older experience vision impairment, and with an aging American population this number is expected to double by 2050.1 Each year, one in four Americans 65 and older experiences a fall, the leading cause of injury among older adults2, and impaired vision more than doubles this risk.3 Falls often result in serious injuries, decreased mobility, and loss of independence.

Know the Risk

Older adults with impaired vision or who are at risk for vision impairment often have other chronic illnesses, such as diabetes, stroke, and heart disease, which also increase the risk of falling.4 These chronic conditions are associated with the use of prescription drugs that have side effects, such as dizziness and muscle weakness, which can increase fall risk. Furthermore, older adults with vision impairment can be socially isolated and may take on physical tasks they cannot easily perform alone, increasing the risk of injury from falls and making it more challenging to get help if they do fall. Additionally, insulin use is associated with an increased risk of hypoglycemia (low blood sugar), which is often accompanied by blurred vision, dizziness, and weakness, further increasing fall risk.5

Falling and vision impairment are among the most common fears for older adults. If you are afraid of falling, you are not alone. Falls are preventable, and strategies for reducing risk and slowing the progression of vision impairment may help prevent falls and related consequences for older people. Therefore, older Americans should make sure to take the necessary steps to protect their vision and reduce their chance of falls.

Preventing Falls

Doing just one of the following could prevent a fall:

Do exercises to improve strength and balance, such as tai chi.

Wear sturdy, non-slip footwear that fits correctly to help with balance and mobility, and reduce injury to ankles.

Get a dilated eye exam at least once a year to reduce the risk of irreversible vision loss and update glasses if needed.

Talk to your doctor about evaluating risk for vision impairment and/or falls and how to prevent falls. Health care providers should review medications periodically to see if side effects, such as drowsiness or dizziness, could increase the risk of falls.

Make the home safer:

  • Remove throw rugs or use double-sided tape to keep them from slipping.
  • Make sure all rooms and hallways are well lit and have easily accessible switches or motion sensor lights.
  • Install handrails on stairs and grab bars in the bathroom/shower.

 

References

1. Varma R, Vajaranant TS, Burkemper B, et al. (2016). Visual impairment and blindness in adults in the United States: Demographic and geographic variations from 2015 to 2050. JAMA Ophthalmol, 134(7), 802-809.

2. Bergen G, Stevens MR, Burns ER. Falls and Fall Injuries Among Adults Aged ≥65 Years — United States, 2014. Morb Mortal Wkly Rep 2016;65:993–998. DOI: https://dx.doi.org/10.15585/mmwr.mm6537a2external icon

3. National Academies of Sciences, Engineering, and Medicine. (2017). Making eye health a population health imperative: Vision for tomorrow. National Academies Press.

4. Crews, JE (2016). Falls among persons aged≥ 65 years with and without severe vision impairment—United States, 2014. Morb Mortal Wkly Rep, 65.

5. Kachroo S, Kawabata H, Colilla S, et al. (2015). Association between hypoglycemia and fall-related events in type 2 diabetes mellitus: analysis of a US commercial database. J Manag Care Spec Pharm, 21(3), 243-253.

_

source: cdc.gov/visionhealth/resources/features/vision-loss-falls.html

How to Stay Hydrated for Better Health

Water isn’t just a refreshing thirst-quencher. It’s essential to almost all bodily functions, from lubricating our joints to pumping blood to our heart. Staying hydrated is a key part of maintaining good health. That’s why the advice to “drink 8 glasses a day” has become a familiar mantra on morning talk shows and in magazines.

What is the meaning of “hydrated”? Being hydrated simply means that your body has enough fluids to function properly. According to the American Heart Association, the amount of water each person needs can vary. A quick way to tell if you’re drinking enough is to check the color of your urine. If it’s pale in color and clear, you are likely well-hydrated. If it’s dark-colored with amber or brown tones, you may be dehydrated.

What is dehydration?

Dehydration is a potentially serious condition that can occur when you don’t consume enough fluids for your body’s needs. This can lead to health complications ranging from mild to life-threatening, such as urinary tract infections (UTIs), heatstroke, heart problems, kidney failure, and blood clot complications. Since dehydration affects the health of your cells, it can also lower your body’s ability to ward off infections and heal from injury or illness.

Why dehydration is more likely to affect older adults

As you get older, it’s even more important to stay hydrated. A study from the University of California, Los Angeles School of Nursing found that up to 40% of elderly people may be chronically underhydrated.

Seniors are more vulnerable to dehydration for a number of reasons:

  • Appetite and thirst tend to diminish with age. This means that even when your body is craving fluids, you might not be aware of it—and you may drink less than you need to stay healthy.
  • Older adults experience body composition changes over time that leave them with less water in their bodies to start with.
  • Seniors are more likely to take medications that increase dehydration risk.

Additionally—according to a recent study—older adults’ bodies don’t regulate temperature as efficiently as those of younger people.1 This means that during exercise or activity, seniors are more likely to become dehydrated through sweating.

Symptoms of dehydration

Even mild dehydration can cause an array of uncomfortable and debilitating symptoms. Understanding the warning signs can help you take action before the situation becomes severe.

Early dehydration symptoms include:

  • Dark-colored urine, urinating less frequently
  • Fatigue, or feeling weak
  • Irritability
  • Dizziness
  • Headaches
  • Muscle cramps in arms or legs
  • Dry mouth
  • Confusion, decreased cognitive function

The tiredness and lack of coordination that may result from dehydration can also lead to falls and injury. The best way to prevent dehydration is the simplest: drink more water throughout the day.

How much water do you need to stay hydrated?

As a general rule, you should take one-third of your body weight and drink that number of ounces in fluids. For example, if you weigh 150 pounds, aim to drink 50 ounces of water each day.

However, it’s best to talk to your doctor to determine how much water you should be drinking daily. They can review your medical history with you as well as any over-the-counter or prescription medications you’re currently taking. Certain medications cause the body to flush out more water. And some medical conditions, such as cystic fibrosis, also make people more prone to dehydration.

How to stay hydrated every day

There are simple steps you can take to get the water your body craves. Below are some ideas to get you started:

Choose foods with high water content. If you have trouble drinking fluids, try including water-rich foods with every meal. These include cucumbers, watermelon, lettuce, strawberries, tomatoes and celery. Soups, broths and stews are also a good way to boost your fluid intake, especially in the colder weather. If you’re watching your sodium, be sure to opt for low-sodium versions.

Keep water with you, always. Having hydration at your fingertips can make it easier to get the right amount of fluids. Carry a refillable water bottle with you wherever you go, or keep a lightweight water pitcher and cup near your favorite chair at home.

Avoid or reduce your alcohol intake. Alcohol is a diuretic, which means it prompts your body to remove fluids from your bloodstream. Limiting alcoholic beverages can help your body hang on to more of the water it needs to thrive.

Change it up. Pure, clean water is the best way to stay hydrated. But let’s face it—drinking plain water all day can get boring! Try jazzing up your H2O by adding slices of fresh lemon, apple, cucumber or berries. You may also choose to switch up water with other options such as low-sugar sports drinks or protein and nutritional shakes specifically designed for seniors. Coffee and tea can have a slight dehydrating effect, so they should not be counted toward your daily fluid intake.

Build hydration into your routine. Making it a point to drink water at certain times each day can help transform it into a healthy habit. For example, consume a glass of water when you wake up in the morning, after every meal, and before and after exercise or activity.

If you’re looking for additional tips on how to stay hydrated, ask your healthcare provider. Getting enough water each day is an easy yet vitally important way to stay healthy and active as an older adult.

for more: https://www.ncoa.org/article/how-to-stay-hydrated-for-better-health?

Get the Facts on Falls Prevention

Key Takeaways

  • With one in four Americans aged 65+ falling each year, NCOA provides facts, tools, and fall prevention strategies to help keep you safe.
  • The financial toll for older adult falls is expected to increase as the population ages and may reach over $101 billion by 2030.
  • Learn more about the Falls Free® Initiative and how this national effort has promoted effective falls prevention strategies for older adults.
Falls are the leading cause of fatal and nonfatal injuries for older Americans. Falls threaten seniors’ safety and independence and generate enormous economic and personal costs. However, falling is not an inevitable result of aging. Through practical lifestyle adjustments, evidence-based falls prevention programs, and clinical-community partnerships, the number of falls among seniors can be substantially reduced.

The Challenges of Falls

According to the U.S. Centers for Disease Control and Prevention (CDC):

  • One-fourth of Americans aged 65+ falls each year.
  • Falls are the leading cause of fatal injury and the most common cause of nonfatal trauma-related hospital admissions among older adults.
  • The older adult population is projected to increase by 55% by 2060, hence falls rates and health care spending are projected to rise.
  • Falls result in more than 3 million injuries treated in emergency departments annually, including over 800,000 hospitalizations.
  • In 2015, the total cost of fall injuries was $50 billion.
  • Each year about $50 billion is spent on medical costs related to non-fatal fall injuries and $754 million is spent related to fatal falls.
  • The cost of treating falls is projected to increase to over $101 billion by 2030.The financial toll for older adult falls is expected to increase as the population ages and may reach $67.7 billion by 2020.

Falls, with or without injury, also carry a heavy quality of life impact. A growing number of older adults fear falling and, as a result, limit their activities and social engagements. This can result in further physical decline, depression, social isolation, and feelings of helplessness.

National Council on Aging’s Role

The National Council on Aging (NCOA) leads the National Falls Prevention Resource Center, which supports awareness and educational efforts about falls and promotes evidence-based falls prevention programs and strategies across the nation. The purpose of the center is to:

  • Increase public awareness and educate consumers and professionals about the risks of falls and how to prevent falls.
  • Support and stimulate the implementation, dissemination, and sustainability of evidence-based falls prevention programs and strategies to reduce the incidence of falls among older adults and adults with disabilities.
  • Serve as the national clearinghouse of tools, best practices, and other information on falls and falls prevention.

The National Falls Prevention Resource Center leads the Falls Free® Initiative, a national effort to address the growing public health issue of falls, fall-related injuries and deaths. The initiative includes a coalition of over 70 national organizations charged with working toward the progress of one or more of the strategies in the National Action Plan. Members are engaged in disseminating proven falls prevention programs, advocating for funding, and educating older adults about how they can reduce their risk of falling. The initiative also includes a 43-member State Coalition on Falls Prevention Workgroup charged with collaboratively promoting effective strategies to address falls.

The Falls Free® Initiative’s work includes:

  • Falls Free® National Action Plan: In March 2005, NCOA released the landmark evidence-based Falls Free® National Action Plan to prevent falls and fall-related injuries in older adults. The plan was updated in 2015 and continues to serve as a roadmap and catalyst for action. The plan includes goals, strategies and action steps to increase physical mobility, reduce the impact of medications as a falls risk factor, and improve home and environmental safety. The plan also promotes the expansion and funding of falls risk screening, assessment, and evidence-based programs.
  • National Falls Prevention Awareness Week: Every September on the first day of fall, the Falls Free® Initiative promotes National Falls Prevention Awareness Week. States are encouraged to host and promote falls prevention awareness and screening activities to draw attention to the problem and offer older adults practical solutions.

If You Are at Risk for Falls, You Need Us!

Physical therapy training includes assessment, exercise prescription, and progression, all with appropriate monitoring. All these skills can be utilized for older adults before injury happens.

For more information:  

This project was supported in part by grant number 90CR2001-01-00 from the U.S. Administration for Community Living, Department of Health and Human Services, Washington, D.C. 20201. Grantees undertaking projects under government sponsorship are encouraged to express freely their findings and conclusions. Points of view or opinions do not, therefore, necessarily represent official Administration for Community Living policy.

source: ncoa.orghttps://www.ncoa.org/article/get-the-facts-on-falls-prevention

Do You Know Your Movement Vital Signs?

Most people think of heart rate or blood pressure when they think of vital signs. It is common to use numbers to quantify health and risk of disease. The American Heart Association encourages people to “know their numbers” referring to blood pressure, blood cholesterol, blood glucose, and weight. However, research is now showing the importance of moving properly for health. Let’s take a look at some of the numbers you can use to quantify your movement health:

Walking Speed

Walking speed has been called the “sixth vital sign” in medical literature recently. It is easy to measure and takes into account strength, balance, coordination, confidence, cardiovascular fitness, tolerance to activity, and a whole host of other factors. It has also been shown to be predictive of future hospitalizations, functional decline, and overall mortality. Normal walking speed is considered to be 1.2 to 1.4 meters per second.

Push-Ups

Push-ups are popular to build strength, but a recent study found that they can show us a lot about your heart too. Researchers found that men who could do 40 or more consecutive push-ups were at a 96% lower risk for cardiovascular disease than were men who could do less than 10. The push-up test was also more useful in predicting future cardiovascular disease than aerobic capacity measured on a treadmill.

Grip Strength

Hand grip strength has been shown to be strongly correlated with health. The stronger your hand grip is, the less likely you are to suffer from cardiovascular disease, respiratory disease, COPD, and all types of cancer. In the study, muscle weakness was defined as grip strength <26 kg for men and <16 kg for women. Grip strength below these numbers was highly correlated with an increase in disease.

Standing From the Floor

If you can’t easily get down on the floor and back up your health might be in trouble, according to a study that looked at more than 2,000 people. The study asked people to go from standing to sitting on the floor and back up with as little support as needed. They found that if you need to use more than one hand to get up and down from the floor that you were 2 to 5 times more likely to die in the next 7 years than someone who can do it with just one hand, or even better, no hands at all.

Moving well is obviously important to overall health and longer life. These tests can give a snapshot of how you’re doing. If you’re having trouble with any of them, considering seeing a movement specialist – our physical therapists!

Bone Health: What You Should Know

Healthy bones can help you stay strong and active throughout your life. If good bone health is achieved during childhood and maintained, it can help to avoid bone loss and fracture later in life. For healthy bones, it is important to maintain a physically active lifestyle and eat a balanced diet with plenty of calcium, vitamin D, and perhaps other supplements as needed. Physical therapists can design a unique program for you to help keep your bones healthy.

Osteoporosis is a common bone disease that affects both men and women (mostly women), usually as they age. It is associated with low bone mass and thinning of the bone structure, making bones fragile and more likely to break.

Some people are more at risk for osteoporosis than others. Not all risk factors can be changed, but healthy habits and a proper exercise routine designed by your physical therapist can keep bones healthy and reduce risk. Risk factors* include:

  • Age: More common in older individuals
  • Sex: More common in women
  • Family History: Heredity
  • Race and Ethnicity: Affects all races. In the US, increased risk for Caucasian, Asian, or Latino
  • Weight: Low body weight (small and thin)
  • Diet, especially one low in calcium and vitamin D
  • History of broken bones
  • Menopause
  • Inactive lifestyle
  • Smoking
  • Alcohol abuse
  • Certain medications, diseases, and other medical conditions

Physical therapists can help prevent osteoporosis and treat its effects by designing individualized exercise programs to benefit bone health, improve posture, and enhance core stability and balance. Most of these exercises are simple and can be done at home with no special equipment.

Fight Fracture with Fitness

Inactivity is a major risk factor for osteoporosis. The right exercises and good habits can keep bones strong and prevent or reverse the effects of osteoporosis. Weight-bearing exercise, such as walking, is an important way to build and maintain healthy bones. Muscle-strengthening exercises have been found to stimulate bone growth and can help prevent and treat osteoporosis. These types of exercises are best if started early in life and done regularly. However, it is important to remember that you can begin exercising at any age and still reap great benefits.

Avoid exercises and daily activities which round the spine, such as sit-ups, crunches, bending down to tie your shoes, exercise machines that involve forward bending of the trunk, and movements and sports that round and twist the spine.

If you have osteoporosis, are at high risk for a fall or fracture, or have a medical condition, affecting your ability to exercise, do not begin an exercise program without first consulting your physician and a physical therapist.

source: choosept.com