February 2025 Newsletter
Brrr, it’s cold out there! With winter and icy weather comes safety risks, such as getting injured from a strain while shoveling (or slipping on ice as you walk in a parking lot!)
Having your balance assessed this season could help you to avoid fall-related injuries. Give Empower Physical Therapy a call today to schedule an appointment, so we can help you feel steady on your feet!
Our therapists are the balance experts in the field and want to make sure our patients lower their fall risk as much as possible.
Staying Safe and Active In Winter
Between the limited daylight hours, chilly temperatures, and occasionally icy conditions outside, staying safe and healthy can be challenging. Anything you can do to keep active during the winter months is a step in the right direction!
Ice and snow are the biggest threats that winter poses, especially to older patients! Slipping on ice can result in nasty, painful falls. However, with preparation and planning, you can stay safe and active in the winter months. This may sometimes feel difficult to accomplish due to injuries and inclement weather, but knowing the proper steps to take can help you keep doing the things you enjoy no matter the conditions outside.
The most common injuries related to cold weather happen from falls on icy sidewalks, steps, driveways, and porches. Ideally, you will stay off the ice when possible. Walking on ice is extremely dangerous, regardless of how good your balance is. Do your best to keep your steps and walkways free of ice with sand, salt, or cat litter.
If you plan to run or walk on snowy, icy surfaces, attaching snow or ice spikes to your boots or running shoes will help you maintain traction to reduce the risk of falls. Be careful when wearing spikes on the pavement as they are designed to penetrate the ground and affect your balance.
How Can a Balance Expert Help Me Reduce My Fall Risk?
The physical therapists at Empower Physical Therapy are balance experts who can help you improve your balance and fight back against the risk of falling this winter.
Your therapist will perform a thorough physical examination to identify the source of your pain and/or injuries if they are present. Your mobility, strength, balance, and gait will be assessed as well to determine your fall risk. This information will help us create a program that includes targeted manual techniques, mobility work, strengthening, and any appropriate balance and gait techniques that can help keep you upright and on your feet this season!
What Should I Expect During Therapy?
The first thing you should know about therapy for balance is that this kind of therapy is not a “one size fits all” approach. Your program will be specific to your needs and wants and fit into your lifestyle. Some of the interventions you can expect to experience at Empower Physical Therapy are:
Strengthening Exercises
These exercises will address muscle weakness which is often a primary contributing factor to poor balance and falls during winter weather. With strength and balance training, patients are better equipped to recover from unexpected lapses in gait or a momentary loss of balance to prevent falls.
Gait Training
Gait training will include activities to improve gait mechanics and increase your confidence and safety in navigating across different terrains (icy sidewalks, porches, parking lots) and around various obstacles, such as snow. Our physical therapists will also evaluate the need for an assistive device or perhaps adjust the device you are currently using.
Static and Dynamic Balance Training
This kind of training will be incorporated into your physical therapy treatment to help your body learn how to better respond to environmental challenges to their balance. For example, you may be asked to stand on one leg while performing a mentally challenging task, such as reciting the alphabet or reading a paragraph of text out loud. Our physical therapists will also teach you balance strategies to help mitigate fall risk.
Endurance Training
Endurance training may improve muscle endurance and improve aerobic capacity for activity. Both will reduce fatigue as a risk factor for falls when walking or completing daily tasks.
Contact Us Today For a Balance Assessment
Empower Physical Therapy wants our patients to feel safe and confident in their mobility and balance. Winter can be a difficult time for those with compromised balancing abilities; however, with the help of a physical therapist at our clinic, it doesn’t have to be!
Call us today to have your balance assessed this snowy season. We can determine if you are at risk for falls, show you how to prevent them, and address any pain or discomfort you may be having. The well-being of our patients is important to us, no matter what season we’re in!
Physical Therapy Triumphs
Real 5-Star Reviews (and a 6-Star Review)
“Empower Physical Therapy helped with my lumbar & neck pain. Staff was always kind & worked with my schedule for appointments. Working with the same two therapists was appreciated as other clinics have had me work with whoever was available. I’m thankful for Empower Physical Therapy helping reduce daily pain & increase mobility.”
— Mike R.
“If I could give six stars to Empower, I would! I am incredibly grateful to and impressed with the whole team! Morgan, Kristina and Lindsey are excellent therapists whose individualized care, encouragement, and commitment to their patients are abundantly clear in everything they do. And the rest of the team provides wrap-around, personalized, and truly caring service day in and day out. I HIGHLY recommend Empower. They live up to their name, and have earned my utmost respect. Thank you so much!”
— Jahna P.
“I love Empower. The people are very friendly and welcoming. After my knee replacement, I got an individualized program. Now I no longer walk with a cane. I am pain free for the first time in over eight years. I wake after a good night’s sleep, with no pain and actually feel happy. It did take a lot of work on my part, but it was really worth it!”
— Barbara S.
Have a physical therapy success story you want to share?
We would love to hear from you. And you may just be the inspiration someone needs to seek help.
AM I AT RISK OF FALLING?
Some people have a higher risk of falling than others. Here are certain risk factors to look for.
- Advanced age
- Being female
- Living a sedentary life
- Previous history of falls
- Vertigo or dizziness
- Parkinson’s disease
- Alzheimer’s disease
- Heart disease
- Diabetes
- Previous stroke or heart attack
- Arthritis or alternative joint pain
- Problems with vision
- Problems with walking or staying balanced
- Fatigue
- Overall poor health
Your physical therapist will assess your medical history to determine how many risk factors of falling you may have. They will educate you on what these factors mean, as well as steps you can take to decrease your risk. After this, they will perform a thorough physical evaluation to figure out what the best treatment plan for you will be.
Employee Spotlight:
Chandler Posey
We are thrilled to highlight Chandler Posey in this month’s Employee Spotlight! Chandler has been a wonderful addition to the Empower team, bringing both passion and expertise to his work.
Hometown: Warwick, GA
Specialties: Sports Rehabilitation, Orthopedic Physical Therapy, Biopsychosocial Model of Pain
Empower History: Chandler completed a clinical rotation at Empower in 2023 and returned in 2024 to join our team as a full-time physical therapist.
Background and Inspiration
Chandler’s journey to physical therapy began with his love for exercise science. While studying at the University of North Georgia, he realized his passion for helping others recover and return to the activities they love. His drive to promote healing and well-being is evident in his compassionate approach to care.
As a recent graduate (May 2024), Chandler is excited to bring fresh perspectives and his strong belief in the biopsychosocial model of pain and injury to his practice. He is committed to empowering his patients with resilience and confidence as they navigate their rehabilitation journey.
What Inspires Chandler in His Role
“I enjoy getting the chance to work with, and educate, a variety of patients with different goals, backgrounds, professions, and hobbies. There is nothing better than successfully helping a patient return to the activities they enjoy without pain.”
What Brought Chandler to Alaska
Chandler’s love for the outdoors was a key factor in his decision to move to Alaska. With an affinity for hiking, hunting, fishing, weightlifting, and indoor bouldering, it’s no surprise that Chandler has found his home in Alaska, where adventure awaits around every corner.
Passions Within Physical Therapy
Chandler is especially passionate about sports rehabilitation and orthopedic care, but his dedication doesn’t stop there. He is a strong advocate for the biopsychosocial approach to pain management, which emphasizes the interconnectedness of physical, psychological, and social factors in healing.
Outside of Work
When Chandler isn’t helping patients return to their favorite activities, you’ll likely find him exploring the great outdoors, staying active with weightlifting, or challenging himself with indoor bouldering. His enthusiasm for adventure and fitness is truly infectious!
We’re excited to have Chandler as part of the Empower team and look forward to seeing the incredible impact he’ll continue to make in the lives of our patients.
Chair Yoga
A Fun, Gentle Approach to Balance and Fitness
You heard that Yoga is a great way to improve your balance – but when you went online to find resources, you discovered pages and pages of bendy athletes twisted into impossible positions. How could you possibly dream of getting started?
If this scenario rings true to you, don’t fear: Yoga is far more forgiving than social media would have you believe! In fact, there’s even a form of Yoga especially designed for people who struggle with balance and mobility: chair Yoga.
Chair Yoga moves through standard Yoga postures like cat/cow or warrior pose – but modified so that you can use a chair to retain your balance. It’s a great choice for older adults or anyone who wants to improve their balance in a safe, relaxing way.
Simple Chair Yoga Postures To Get You Started
Cat/Cow
Start sitting in a sturdy chair with your feet firmly planted on the floor, hip-width apart. With your hands on your knees, breathe deeply in and arch your back, looking up to the ceiling. As you exhale, round your spine and drop your chin to your chest. Let the movements flow into each and repeat 5 times each.
Chair Side Stretch
Again, sit in your chair with your feet hip-width apart. Inhale deeply as you lift your right hand overhead, then bend gently to your left. Feeling off-balance? Steady yourself by stretching your left arm across your lap to grip your right thigh or the right side of the chair. Repeat on the other side.
Chair Pigeon
Sit upright in your chair, feet firmly planted. Gently cross your left ankle over your right thigh, flexing your left foot to protect your knee. You should feel a stretch in your left glute. If this is enough, stay here! If you’d like a deeper stretch, keep your spine straight and slowly hinge forward, leaning your chest forward over your legs. Hold for three seconds, then repeat on the other side.
Discover More Chair Yoga with Empower Physical Therapy!
Want to explore more chair Yoga postures? Call us to schedule an appointment. We’ll ensure you’re performing the movements correctly and help you develop a regular chair Yoga practice!
Feel Better by Eating Better!
Anti-Inflammatory Ginger & Turmeric Carrot Soup
This delicious ginger and turmeric carrot soup is as comforting as it is healing. Packed with strong flavors like garlic, fennel, and ginger, and full of anti-inflammatory ingredients, this is the perfect winter soup.
Directions: Heat the olive oil in a large dutch oven or saucepan. Add the fennel, leeks, carrots, and squash. Sauté for 3-5 minutes until the veggies start to soften. Add the garlic, ginger, turmeric, salt, and pepper, and sauté for a few more minutes. Add the broth and coconut milk. Bring the mixture to a boil, cover, and simmer for 20 minutes. Once the soup is cooked, add it to a blender and blend until creamy. You could also use an immersion blender. Taste and adjust the seasonings to your taste. Serve immediately with a dollop of coconut yogurt and enjoy!
https://www.simplyquinoa.com/anti-inflammatory-ginger-turmeric-carrot-soup
Ingredients
- 1 tablespoon olive oil
- 1 leek, cleaned and sliced
- 1 cup chopped fennel bulb (1 small head)
- 3 cups chopped carrots
- 1 cup chopped butternut squash (or more carrots)
- 2 garlic cloves, minced
- 1 tablespoon grated ginger (about a 2-inch piece)
- 1 tablespoon turmeric powder
- Salt & pepper to taste
- 3 cups low-sodium vegetable broth
- 1 can lite coconut milk (14.5 ounces)
Exercise of the Month
Single Leg Balance (Ankle)
Start by standing up straight with your feet close together. Slowly raise one foot off the ground slightly. Make sure to brace your abdominals. Hold for 30 seconds and repeat twice on both legs.
Meet Our Team
Andrew Nuesca
PT Technician
Briana Leatham
PT, DPT
Lindsey Wright
PT, DPT
Jacob Pollard
PT, DPT, Founder
Justin Handy
PT, DPT, Partner
Wes Mennear
PT, DPT, Partner
Rachel Stokes
PT, DPT, CLT
Heather Bitgood
PT, DPT
Morgan Borkovec
PT, DPT
Renae Plummer
Lead New Patient Coordinator & Benefits Specialist
Hayley Lincoln
Anchorage Office Manager
Sarah Swanson
Lead Wasilla Front Office Coordinator
Joanne Schultz
New Patient Coordinator & Benefits Specialist
Haley Soares
Director of Administration
Let’s Get You Better ASAP!
Don’t let pain dictate your life. Take the first step towards reclaiming your mobility and well-being with our expert support. Start your journey to a healthier you today.
