Balance is an important part of optimal health, particularly as we age — meaning as we advance past the age of 30.  (Yes, 30!)  And not just equalizing work/life obligations, but physical body balance. Balance is the state of equilibrium when all forces are aligned resulting in optimal posture, muscle control, and spatial orientation.  Much like with lifestyle balance, if our bodies are not properly aligned, undesirable consequences are the result. With normal aging, or following injury, surgery, or any physical stressor, improper balance can result in falls, muscle/strength weakening, and decreased mobility.

Maintaining healthy balance is not difficult and can improve overall movement, enhance joint mobility, and reduce injury risk. According to the Centers for Disease Control, the muscles that keep us upright begin to weaken in our 30s and falls are a leading cause of injury or death in people over age 65. One in three in this age group experience a debilitating fall each year.

Oftentimes, people don’t recognize when their coordination is compromised and the RVNAhealth Rehabilitation & Wellness Center team offers tips for maintaining optimal balance health at every age:

Strengthen core muscles. It doesn’t take a crunch class at the gym to increase core strength (though don’t let us stop you!). Some simple ways to engage core muscles include planks and push-ups (try doing them on the counter if the traditional floor versions are too much. Add an arm lift to the plank if you’re able.

Improve your static balance (your ability to hold our body in a specific position and posture) by standing on one leg. On a flat, stable surface, like while at the sink or on the phone, lift one leg off the floor – even a few inches. Then repeat with the other leg. Do whatever it takes to hold for 30 seconds. Always repeat this exercise more than once. The first time simply wakes up the nervous system, but the second or third round really reiterates the learning and engrains the new pattern.

Walk heel to toe twenty steps forward and twenty steps back to the starting position.  This works on your dynamic balance. Use arms for stabilization, as needed. Then walk on your tippy toes, walk on your heels, walk sideways, and walk BACKWARDS! With caution, please!

Incorporate quality rest. A good night’s sleep improves equilibrium; sleep deprivation can slow the body’s ability to respond, increasing fall and injury risk.

Do Yoga. Regardless of fitness level, yoga is a safe way to improve strength, lengthen muscles, and reduce stress, all which can impact body balance.

Stay hydrated! The Vestibular system in the inner ear relies on a good fluid balance. Being dehydrated can lead to slower reflexes in response to a fall.

Give the brain a good workout.  Yes, the brain plays an important role in body balance because it processes signals from the sensory body systems to aid in movement and balance. Keeping the brain engaged through reading, word/numeric puzzles, other mind-challenging hobbies, listening to music, or trying a new skill can strengthen brain performance which positively affects balance.

If your balance is a concern, contact the RVNAhealth Rehabilitation & Wellness Center at (203) 438-7862 to schedule an evaluation, or attend an upcoming Falls Assessments & Balance Testing program.

It was April 2021 and things were looking up. Spring was on the horizon, and COVID-19 vaccines were beginning to take hold, bringing hope for a return to life as we formerly knew it. But for Genevieve Fagan, known fondly as Gen, life took an unfair turn. Continue reading

It’s almost the time of year when green leaves turn fiery, and days get shorter. Soon the roads will be peppered with the surest sign of summer’s end: school buses. As students prepare to re-enter the classroom — some for the first time in a long time — and families shop for back-to-school supplies, the RVNAhealth Rehabilitation and Wellness Center has tips on how to help kids avoid discomfort and potential injury by considering an oft-overlooked culprit: the backpack.

The American Academy of Pediatrics advises that kids’ full backpack weight should fall between 10-20% of total body weight and one study revealed that the average high schooler’s backpack weighed in at nearly 19lbs. That’s a lot of weight for young people to carry around. Sarah Triano, OTR/L, RVNAhealth Occupational Therapist, shared the following tips to prevent backpack injuries:

Buy the Right Size
The backpack should not exceed the length of a child’s back. If it falls more than 3” below the child’s waist with the straps secured comfortably, it is too large

Consider the Straps
Straps should fit snugly around the shoulders without a large gap; Both straps should be used to balance the weight evenly across the back and chest; and thicker straps are preferable to thin which can cause circulation problems and extremity tingling/numbness

Lift With the Legs
When picking up the backpack up from the floor, bend at the knees and avoid bending at the waist which stresses back, shoulder, and neck muscles

“Wearing a backpack inappropriately won’t necessarily have an impact straight away,” says Triano, “but it will lead to a build-up of postural strain that may result in injury weeks, months, or even years down the road.  That’s why proper usage, plus keeping the weight to a minimum, is important.”

Should injury develop, Triano recommends early intervention as the best course of action. “Without proper treatment, a small strain can quickly become a more complicated situation.” she notes.

For more information, or to schedule an appointment with an RVNAhealth Rehabilitation therapist, call (203) 438-7862 or visit https://rvnahealth.org/services/get-well/rehabilitation-center/

And now for all you history buffs — the origin of the current-day backpack:

A marriage proposal is largely responsible for the modern-day nylon, double-strap, zipped accessory seen at bus stops around the country. Murray Pletz and Skip Yowell, cofounders of a 1960’s, Seattle-based, outdoor gear company, re-developed a pack concept created by Gerry Cunningham of Gerry Outdoors, for a nylon daypack designed for skiers and hikers but neither knew how to sew. Pletz’s girlfriend, Jan Lewis, an unemployed teacher, owned a sewing machine and Pletz offered her more than a partnership in the company if she came onboard. If she accepted Pletz’s marriage proposal, the company would bear her name. In 1969, JanSport was born. Over the next two decades companies like LL Bean joined the competition and by the late 1980s nearly every kid in America sported a backpack for schoolbooks and supplies.

While we’re on the topic of school, read up on Back to School Fuel and how to keep those daily lunches healthy — and interesting.  

 

August 4 2021:  In just over three months time, Andrea McGowan will be standing on the Verrazano-Narrows Bridge in Staten Island, about to embark on one of life’s fascinating journeys: the 26.2-mile New York City Marathon. Between now and then, Andrea will increase her weekly running mileage; conquer distances she has never approached before; and will log hundred of miles on the roads. Andrea is doing the race not only for personal challenge and fun, but to raise funds for Girls on the Run NYC, a not-for-profit organization with a mission near and dear to her heart.

To get to the NYC Marathon starting line feeling her best, it’s Andrea’s job to stay healthy and strong, which is exactly what brought her to RVNAhealth on a recent weekday evening.  Andrea came for a Running Evaluation with RVNAhealth physical therapist, Kate Campbell, DPT.

“I’m so excited to be training for and running the NYC Marathon,” says McGowan. “I feel great right now, and I want to keep it that way. I’ve had shin splints, occasional Achilles tendinitis, and some toe pain in the past, and I want to keep those at bay, so I can enjoy my increased fitness, and relish the race experience.”

“Training for a marathon — or any race for that matter, “says Campbell, “is a true investment of time, energy, and emotion. You want to stand on that starting line confident, strong, and ready to achieve your goal. It’s no fun to race injured or tentative. Our Running Evaluation is an intensive assessment that helps you understand your strengths and vulnerabilities. Andrea is smart to be doing this proactively, so nothing will sideline her training or compromise her race.”

The 90-minute evaluation includes video analysis of running mechanics; strength assessment of muscles related to proper mechanics and injury prevention; flexibility assessment; a foot and shoe analysis; and an individualized home exercise program based on the evaluation results and aligned with personal goals.

Meet Andrea McGowan

Q:  How many years have you been running?
A:   I have been running for about 10 years, but have competed in other sports my whole life.

Q:  What did you learn in your Running Evaluation with Kate?
A:   I learned so much about my stride; where I should be striking the ground; where my feet should land with regard to my body, and much more! I also learned some great exercises that can help me prevent injuries.

Q: When did it first occur to you that you wanted to run a marathon?
A: After I did my first half-marathon in 2017 (Fairfield Faxon), I think it ignited the idea! I like to push myself and having a goal to work toward really helps my mental health while improving my workouts! I decided to take a gap year before I start medical school in 2022, so now feels like the perfect time!

Q: Do you know what you’ll be focusing on in medical school?
A: I’m interested in working in gastroenterology or women’s health! I truly haven’t decided, but I hope to do research and practice clinically. (By the way, Andrea is going to medical school at the University of Michigan. Go Andrea!)  

Q: How is training going?
A: Training is going well! I look forward to my workouts after I finish my work day. I have been following a training plan that was recommended to me by a few other runners. I am trying to be super intentional with my workouts and also with my recovery. I am increasing my mileage gradually each week.

Q: Do you think you’ll be a multi-marathoner, or ‘retire’ after NYC and move on to other pursuits?
A: I can definitely see myself catching the marathon bug because I like working toward goals! I think it will be a matter of how this one goes and how much time I have in the future.

Q: Can you tell us a little more about Girls on the Run (GOTR)?
A: Absolutely! Girls on the Run NYC is a nonprofit organization that empowers young girls through a transformative running-based curriculum. The program focuses on building skills surrounding connection, confidence, self-esteem, and goal-setting all with the overarching goal of helping girls recognize their limitless potential!  I am so excited to be part of the GOTR NYC Marathon team. In today’s world, girls are constantly greeted with the idea that they are not enough and that they need to change themselves in millions of ways to meet societal ideals. I love that GOTR works to challenge those beliefs and empower girls to be their authentic selves.

To learn more, or schedule an RVNAhealth Running Evaluation, contact rehabcenter@rvnahealth.org, or call 203-438-7862.  

The RVNAhealth Rehabilitation & Wellness Center turned 5 this year! See how we're doing. Continue reading

We all need children in our lives, which is why RVNAhealth was especially honored and happy to sponsor a minor league team in the New Milford Youth Baseball and Softball League this past spring. RVNAhealth and New Milford Visiting Nurse & Hospice merged last November, opening the way for expansion teams and brand new sponsorships. Go team! Continue reading