How Physical Therapy Can Help You Find Better Balance and Stability
Stand and Walk With Confidence And A Sure Step
Do you ever feel unsteady on your feet? Have you noticed it’s getting harder to navigate stairs or uneven surfaces? Maybe you’ve even had a close call or two, and now you’re worried about falling.
Feeling nervous about falling is reasonable, especially if you’re older. Falls are one of the most common causes of injury and hospitalization among older adults, although they can impact younger people, particularly if they’re recovering from surgery or injury. Furthermore, balance challenges can dramatically impact your quality of life, making it tough to stay active and independent.
At Lycoming Physical Therapy, we understand your concern. However, we also want to make it clear that falls are not an inevitable part of aging! There are steps you can take to enhance your overall balance and stability, which can help keep you on your feet for years to come. Even better, you don’t have to do it alone. Our team of movement specialists is here to help.
Why Do We Need Balance And Stability?
Firstly, balance and stability aren’t the same thing, although they are connected:
- Balance is the ability to maintain your center of gravity over your base of support. Essentially, it means you can stay upright.
- Stability is the ability to resist forces that threaten to disrupt balance, such as a bump in the sidewalk or a playful nudge from a grandchild.
To reduce your risk of falls, you want to enhance both of these factors. Standing on one foot might mean you have good balance, but if you have poor stability, it won’t necessarily protect you from falling.
How Do I Know If I Need to Work on Balance And Stability?
Many factors can contribute to balance and stability problems, including the following:
- Age-related decline in muscle strength, mobility, and reaction time
- A history of falls
- Medical conditions that affect mobility, such as arthritis
- Inner ear disorders (which often cause dizziness and vertigo)
- Neurological conditions like stroke or Parkinson’s disease
- Vision challenges
- Certain medications
Generally speaking, if you’re experiencing symptoms like feeling unsteady or dizzy, frequent falls or near falls, difficulty walking or turning, or needing to use furniture or walls for support, reach out to Lycoming Physical Therapy. We’ll help you develop a program that addresses your specific needs.
How Physical Therapy Helps Enhance Balance And Stability
Physical therapy addresses the underlying factors contributing to your balance or stability challenges. That’s why our team will also begin with a thorough evaluation to help us understand the reasons for your fall risk.
We’ll discuss your health history, evaluate your balance, strength, and movement patterns with a few simple movement screens, and learn more about your concerns. That way, we can blend various treatment techniques to create a unique, effective treatment program.
Some of these techniques might include:
Strength Training
Good core and lower body strength are essential for enhanced stability. A strong core, in particular, helps stabilize your body so you can stay on your feet.
Balance and Proprioceptive Training
This technique focuses on improving your body’s awareness of its position in space. By challenging your balance with exercises on unstable surfaces or with your eyes closed, you can retrain your body to react more quickly and efficiently to changes in your environment.
Gait Training
An impaired walking pattern can affect your balance and increase your risk of falling. If necessary, we’ll help correct these impairments with personalized, targeted exercises.
Vestibular Rehabilitation Therapy (VRT)
If you’re struggling with vestibular dysfunction, we’ll guide you through specific exercises that retrain your brain to understand signals from your inner ear and improve balance.
Functional Activities
We’ll teach you how to execute functional activities, like walking, turning your head while walking or standing, reaching for something on a shelf while standing, and carrying objects
Take the First Step Towards Better Balance
Ready to take charge of your balance and regain your confidence? The Lycoming Physical Therapy team is here to help you achieve your goals. Call us today to schedule your first appointment and take the first step towards a more stable and active future.
Feeling Off-Balance?
It Could Be These Vestibular Disorders
Balance challenges can develop for many reasons, including an underlying problem with your vestibular system. This is the part of your body responsible for spatial awareness and helping you maintain balance. It’s located in your cerebellum and inner ear and transmits information about your body positioning to your brain.
As you might expect, balance is one of the primary things affected when something goes wrong in your vestibular system. Fortunately, the team at Lycoming Physical Therapy can help you understand your symptoms and get the relief you need.
Three Common Vestibular Disorders You Should Know
Benign Paroxysmal Positional Vertigo (BPPV)
BPPV is one of the most common causes of vertigo, a spinning sensation. It occurs when tiny calcium crystals in the inner ear become dislodged, disrupting the function of the vestibular system. BPPV is often triggered by specific head movements, like tilting your head back or rolling over in bed.
Ménière’s Disease
Ménière’s disease is a chronic condition that causes fluid buildup in the inner ear. It’s characterized by episodes of vertigo, often accompanied by tinnitus (ringing in the ears), hearing loss, and a feeling of fullness in the ear.
Vestibular Neuritis
Vestibular neuritis is an inflammation of the vestibular nerve, which transmits signals from the inner ear to the brain. It’s often caused by a viral infection and typically results in the sudden onset of vertigo, dizziness, nausea, and difficulty with balance. Symptoms usually improve over time, but we can help speed up recovery and improve balance function.
Suspect Vestibular Dysfunction? We Can Help
If you think you may have a vestibular issue, schedule an appointment at Lycoming Physical Therapy. We’ll help you understand your condition so you can find relief!
It’s Your Choice!
Direct access allows you to be in control of your healthcare and the speed at which you’re able to receive it. Direct access laws allow patients to receive an evaluation and treatment from a physical therapist without a physician’s referral.
This means less time and money spent trying to find a solution to your pain and discomfort.
If you require physical therapy for a chronic condition or recent injury, call our clinic today to request an appointment and get started on your journey toward a pain-free life.
Patient Success Story
“I am so grateful to Rob and his team for helping me to be able to attain my goal of being able to ski again after hip replacement surgery. Rob did my initial evaluation and I then had the opportunity to work not only with Rob, but also with Kaylee, Miranda and Geoffrey who each added their own unique and creative skills in designing exercises to help strengthen my weak gluteus muscles. I am grateful for Rob’s medical expertise as I was also recovering from open heart surgery and aortic valve replacement with a few minor complications which Rob navigated well during my PT sessions. The atmosphere at Lycoming PT is very friendly and welcoming, a tone set by Rob who is always encouraging and who enjoys laughing. It’s like being part of a friendly family group who work together and enjoy what they do. I have been well equipped to continue my strengthening and stretching exercises at home. But, I know where I will go if I need any PT help in the future.”
How to Perform the Exercise
Lie on your back on a mat with both knees comfortably bent.
Straighten the knee you wish to exercise while keeping the opposite knee bent.
Lift your leg to the height of your opposite knee (about 45 degrees from the ground) while keeping the knee straight.
Hold for 2 seconds, then slowly lower your leg back down with control.
Berry Banana Overnight Oats
Start your morning with a protein-packed breakfast full of fiber, antioxidants, and long-lasting energy. These overnight oats are simple to prepare ahead of time and perfect for busy mornings.
Ingredients
- 1 cup rolled oats
- 1 cup unsweetened almond milk
- 1/2 cup Greek yogurt
- 1 tbsp chia seeds
- 1 tbsp honey or maple syrup
- 1 banana, sliced
- 1/2 cup mixed berries
- 1/2 tsp cinnamon
- Optional: chopped walnuts or almonds
Instructions
- In a bowl or jar, combine oats, almond milk, Greek yogurt, chia seeds, honey, and cinnamon.
- Stir well until everything is fully combined.
- Cover and refrigerate overnight or for at least 6 hours.
- Before serving, top with banana slices, mixed berries, and nuts if desired.
- Enjoy cold or warm slightly in the microwave.