Awe, it’ll go away

How many of you have recurrent nagging aches and pains.  Do you just blow them off by telling yourself and others, “Oh, I just have a bad back”, or “sometimes I get a crick  in my neck…it’ll go away”?   But does it?

I treat people all of the time for aches and pains that started 10, 20, even 30 years ago as a little nag.  The kind of pain that temporarily goes away with Ibuprofen.  Unfortunately, these aches and pains are often recurrent–each time coming back worse than before.  When these people finally get to me for treatment  the problem is out of control.  The pain and disability is significantly affecting their lives and the medicines are no longer working. Now it is a real challenge just to manage the symptoms much less change the course of the problem.  What could be corrected in one to two weeks now takes months to recover.

The truth is that most of us often postpone tending to those nagging little aches and pains. We tell ourselves, “Awe, it’ll go away.” But it often doesn’t. Each of our aches and pains are little warning signs that we need to pay attention to.  If we heed the warning early on and do something about it we can most likely eliminate it…for good.

So next time you get a little “crick”, “pull”, or “strain” don’t blow it off.  Seek professional help. Talk to a physical therapist to get you on the road to feeling ache & pain free. It will save you plenty in the end!

Got Balance?

You might be asking yourself…why should I care about my balance?   Balance is necessary for all activities. When our balance decreases, so does our ability to do things. Many people complain that their balance is bad or not what it used to be.  Balance involves not only equilibrium but strength, vision, and a movement awareness called proprioception. Try this simple balance test:

Stand on one leg with the opposite hip flexed to a 90 degree angle, parallel to the ground (like a flamingo).

Ask yourself the following:

  • Can I do it?
  • Is there a difference on the left vs. the right?
  • Is it easy?

If this was difficult, or if there was a difference between the right and the left, you’ve already identified a balance issue.

If this step was easy, try closing your eyes and performing the same as above.

  • How did you do with your eyes closed?
  • Were you able to do it?

To have good balance, I’d like to see you be able to stand on one leg with your eyes closed for at least 10 seconds… 25+ seconds would be excellent.

So, why was it harder to do with your eyes closed?  By closing your eyes you eliminate your vision, which helps you balance, and challenge your proprioceptive system—the sense of body position also known as body awareness. We all have it, some maybe more in tune than others, but we can all develop it with practice. Taking away your vision also helps to identify specific muscle weaknesses which play a big part in balance issues.

Any loss of balance could be caused by a limitation in flexibility, joint mobility, or strength in the ankles, knees, hips or even the spine.  Old unresolved injuries can lead to balance issues. If you were unable to stand on one leg with your eyes closed for 10 seconds or more, you should work on your balance. Poor balance limits your ability to enjoy life… to get into a boat and go fishing, play golf, climb a hill, play with your kids, or grandchildren.  Having great balance will improve your ability to perform your everyday activities and tasks.

Anyone can improve their balance. Practice makes perfect, so everyday it would be beneficial to work on standing on one leg to improve your balance.  Be sure to practice on both legs!  Practice it while performing normal activities like brushing your teeth or washing the dishes.  With consistent practice, you will find that your ability to balance will dramatically improve.