WEBVTT 00:00:01.129 --> 00:00:04.530 Hello everyone, welcome back to the Daily Senior 00:00:04.530 --> 00:00:08.109 Safety Advice podcast. I'm Esther Cain, a retired 00:00:08.109 --> 00:00:11.269 occupational therapist and a certified aging 00:00:11.269 --> 00:00:15.089 in place specialist. So this is March 10th and 00:00:15.089 --> 00:00:18.809 March is Mobility and Independence Month. Today 00:00:18.809 --> 00:00:21.750 we're going to talk about the role of physical 00:00:21.750 --> 00:00:26.929 therapy and how it benefits and can increase 00:00:26.929 --> 00:00:30.440 your independence. I want to start off by saying 00:00:30.440 --> 00:00:34.520 something that I think surprises a lot of people 00:00:34.520 --> 00:00:37.280 and it surprised me that it surprised a lot of 00:00:37.280 --> 00:00:42.600 people. Physical therapy is not just about recovering 00:00:42.600 --> 00:00:47.020 from surgery or an injury and it's not just for 00:00:47.020 --> 00:00:49.460 athletes. I'm always surprised when I speak to 00:00:49.460 --> 00:00:54.240 my friends and family about going to see a physical 00:00:54.240 --> 00:00:57.439 therapist, their immediate response is usually, 00:00:57.439 --> 00:01:01.049 well, I'm not hurt. I'm going, well, yeah, but 00:01:01.049 --> 00:01:04.689 you may need some help with, you appear to need 00:01:04.689 --> 00:01:07.409 some help with your balance or you're having 00:01:07.409 --> 00:01:10.670 trouble increasing, you know, your, your strength 00:01:10.670 --> 00:01:13.049 or you're losing strength. Physical therapy can 00:01:13.049 --> 00:01:16.170 help you all about that. And that's what this 00:01:16.170 --> 00:01:18.909 talk is about. Physical, this podcast is all 00:01:18.909 --> 00:01:22.569 about physical therapy is about staying independent 00:01:22.569 --> 00:01:26.409 about doing the things that you want to continue 00:01:26.409 --> 00:01:30.450 doing in your own home on your own terms. What 00:01:30.450 --> 00:01:34.390 I hear as I've said all the time is, oh, I thought 00:01:34.390 --> 00:01:37.370 physical therapy was only after an injury or, 00:01:37.650 --> 00:01:39.569 oh, I didn't think it would help with everyday 00:01:39.569 --> 00:01:42.969 things. But here's what I've seen over and over 00:01:42.969 --> 00:01:45.510 again. And I know from my own personal experience 00:01:45.510 --> 00:01:49.310 of partaking in physical therapy. um you know 00:01:49.310 --> 00:01:52.650 sessions is that physical therapy can keep people 00:01:52.650 --> 00:01:57.129 living independently longer and of course that 00:01:57.129 --> 00:02:00.790 matters to your daily life independence isn't 00:02:00.790 --> 00:02:03.930 just about pride it's about safety it's about 00:02:03.930 --> 00:02:07.010 confidence it's about being able to get up move 00:02:07.010 --> 00:02:10.830 around and take care of yourself without fear 00:02:10.830 --> 00:02:14.169 without um apprehension So what I've noticed 00:02:14.169 --> 00:02:17.189 over the years is that people don't usually lose 00:02:17.189 --> 00:02:20.550 independence all at once. I know that I notice 00:02:20.550 --> 00:02:25.789 it in myself. It's a little bit each month. There's 00:02:25.789 --> 00:02:28.349 a little tiny thing that I used to be able to 00:02:28.349 --> 00:02:31.150 do a year ago that maybe is a little more difficult 00:02:31.150 --> 00:02:35.370 now. It definitely happens in small ways. Things 00:02:35.370 --> 00:02:37.889 like getting up from the floors a little harder. 00:02:38.270 --> 00:02:41.530 You know, scooping up that litter box from the 00:02:41.530 --> 00:02:44.050 ground is a little harder. Getting up out of 00:02:44.050 --> 00:02:46.610 a chair feels harder. Even getting up out of 00:02:46.610 --> 00:02:49.849 bed can feel harder. Walking feels a little slower. 00:02:50.210 --> 00:02:53.210 Balance feels off. And stairs, especially going 00:02:53.210 --> 00:02:56.590 downstairs, can feel intimidating. And people, 00:02:56.949 --> 00:03:00.150 you can quietly start avoiding some of those 00:03:00.150 --> 00:03:03.370 things because you have that apprehension. So 00:03:03.370 --> 00:03:06.919 that's usually when physical therapy can really 00:03:06.919 --> 00:03:10.860 help to make a difference. PTs don't just look 00:03:10.860 --> 00:03:14.840 at one sore knee or one weak hip. They look at 00:03:14.840 --> 00:03:18.560 how your whole body moves, how you stand, how 00:03:18.560 --> 00:03:22.259 you walk, how you transfer from bed to chair 00:03:22.259 --> 00:03:26.199 and from the floor up. They watch the details 00:03:26.199 --> 00:03:30.460 that most of us do not notice. And here's where 00:03:30.460 --> 00:03:34.400 all of that really matters. Those details are 00:03:34.400 --> 00:03:38.060 often what helps to keep someone safe at home. 00:03:39.000 --> 00:03:43.860 PT focuses on strength, balance, flexibility, 00:03:44.300 --> 00:03:48.240 and coordination. All the things that support 00:03:48.240 --> 00:03:52.080 daily life. I've seen physical therapy help people 00:03:52.080 --> 00:03:55.439 stand up without using their arms. Can you believe 00:03:55.439 --> 00:03:58.360 that? When's the last time you did that? Walk 00:03:58.360 --> 00:04:02.409 more confidently to... helps to reduce falls 00:04:02.409 --> 00:04:06.710 and to feel less afraid of moving and performing 00:04:06.710 --> 00:04:10.770 tasks. And fear is a big part of all of these 00:04:10.770 --> 00:04:13.430 movements. When someone is afraid of falling, 00:04:13.889 --> 00:04:17.790 they naturally move less. When they move less, 00:04:17.870 --> 00:04:21.209 well, they get weaker. And that cycle can sneak 00:04:21.209 --> 00:04:24.930 up really fast. So physical therapy can help 00:04:24.930 --> 00:04:28.410 to break that cycle. and it does it in a very 00:04:28.410 --> 00:04:31.329 personal way. It's not a one -size -fits -all 00:04:31.329 --> 00:04:34.350 program and it shouldn't be. If you go to a physical 00:04:34.350 --> 00:04:38.629 therapy gym and you notice that your PT is working 00:04:38.629 --> 00:04:41.990 with five or six people at the same time giving 00:04:41.990 --> 00:04:46.430 you standard exercises, then yeah, that is not 00:04:46.430 --> 00:04:49.329 the right kind of physical therapy. That is, 00:04:49.329 --> 00:04:52.779 I don't know, generic physical therapy. What 00:04:52.779 --> 00:04:56.439 you want is a one -on -one session with the PT, 00:04:57.040 --> 00:05:00.420 maybe four, five, six sessions to get you going. 00:05:01.220 --> 00:05:05.180 There are PT clinics out there that are built 00:05:05.180 --> 00:05:07.839 just like that. There's one right by me called 00:05:07.839 --> 00:05:12.939 Above ABOVE Therapy right here in Suwannee, Georgia, 00:05:13.000 --> 00:05:17.120 and they are amazing. It is one -on -one. It's 00:05:17.120 --> 00:05:22.019 the PT and you, and it is And it's an excellent 00:05:22.019 --> 00:05:24.160 physical therapy clinic. So you want clinics 00:05:24.160 --> 00:05:30.399 like that. Exercises that the PTs assign are 00:05:30.399 --> 00:05:33.500 chosen based on or should be chosen based on 00:05:33.500 --> 00:05:36.459 what you actually need to do. Getting in and 00:05:36.459 --> 00:05:39.879 out of the shower, walking to the mailbox, climbing 00:05:39.879 --> 00:05:43.040 a step, getting up from the floor, you know, 00:05:43.160 --> 00:05:46.319 real life stuff, stuff you use every day, even 00:05:46.319 --> 00:05:48.439 getting in and out of the car can be difficult 00:05:48.439 --> 00:05:51.139 for some people. And that's something that a 00:05:51.139 --> 00:05:54.300 lot of families don't always realize is that 00:05:54.300 --> 00:05:59.540 PT isn't about fancy equipment. It's about practical 00:05:59.540 --> 00:06:03.500 movement that you use every day that can help 00:06:03.500 --> 00:06:06.680 to keep you more independent, longer in your 00:06:06.680 --> 00:06:11.339 own home. I've seen therapists use chairs, counters, 00:06:11.779 --> 00:06:14.860 towels, steps, everything, things that people 00:06:14.860 --> 00:06:18.509 already have at home. And sometimes having A 00:06:18.509 --> 00:06:22.009 home health PT can be more beneficial than going 00:06:22.009 --> 00:06:27.069 to a gym. So check on that. Independence definitely 00:06:27.069 --> 00:06:31.209 happens at home. And of course it can spread 00:06:31.209 --> 00:06:34.069 out to the community, but you definitely want 00:06:34.069 --> 00:06:36.310 to be as independent as possible for as long 00:06:36.310 --> 00:06:39.790 as possible in your home. Another important piece 00:06:39.790 --> 00:06:43.439 that PT's provide is education. They teach people 00:06:43.439 --> 00:06:47.120 how to move safely, how to use their bodies better, 00:06:47.180 --> 00:06:50.240 how to protect their joints. That kind of knowledge 00:06:50.240 --> 00:06:53.660 really sticks. I've seen people say things like, 00:06:53.699 --> 00:06:56.839 well, no one ever showed me that before. And 00:06:56.839 --> 00:06:59.879 suddenly movement feels less scary, which is 00:06:59.879 --> 00:07:02.459 amazing. I mean, even as an OT, I've heard that 00:07:02.459 --> 00:07:06.439 myself. Physical therapy can also help people 00:07:06.439 --> 00:07:10.259 with mobility devices such as walkers and canes 00:07:10.259 --> 00:07:14.079 and even walking sticks. or how to use them correctly, 00:07:14.300 --> 00:07:16.439 or even how to pick the correct one for them, 00:07:16.579 --> 00:07:20.420 how to size it for them. which all of that matters 00:07:20.420 --> 00:07:23.060 more than people think, because if you use the 00:07:23.060 --> 00:07:26.060 incorrect mobility device, that can actually 00:07:26.060 --> 00:07:30.360 end up hindering you worse. I have seen, you 00:07:30.360 --> 00:07:33.060 know, some seniors using walkers that were way 00:07:33.060 --> 00:07:36.300 too short for them or way too tall for them. 00:07:36.480 --> 00:07:40.279 And then that ended up causing muscle pain and 00:07:40.279 --> 00:07:44.360 poor gait, you know, poor movement, unsafe balance 00:07:44.360 --> 00:07:47.879 issues. So you want to use the right equipment, 00:07:48.180 --> 00:07:50.899 but you want it to be fitted to your shape, your 00:07:50.899 --> 00:07:55.379 body. Using equipment, using the right equipment, 00:07:55.579 --> 00:07:58.300 the right way increases your independence without 00:07:58.300 --> 00:08:02.540 a doubt. Using it the wrong way and using the 00:08:02.540 --> 00:08:05.879 wrong kind of equipment can absolutely increase 00:08:05.879 --> 00:08:09.279 your fall risk. And I want to say this clearly. 00:08:09.680 --> 00:08:13.879 Needing physical therapy does not mean that you're 00:08:13.879 --> 00:08:16.720 failing. That's like saying going to the gym 00:08:16.720 --> 00:08:19.579 means you're failing. No, it means you're taking 00:08:19.579 --> 00:08:22.800 charge. It means you're doing something for yourself 00:08:22.800 --> 00:08:25.699 and about your health. It means you're being 00:08:25.699 --> 00:08:29.000 proactive. It means you're saying, I want to 00:08:29.000 --> 00:08:32.220 stay as independent as long as possible. And 00:08:32.220 --> 00:08:36.139 that is strength, not only physical, but emotional 00:08:36.139 --> 00:08:39.159 strength. And physical therapy, let's face it, 00:08:39.340 --> 00:08:42.259 isn't always forever. Sometimes it's short -term, 00:08:42.679 --> 00:08:45.720 sometimes it's periodic check -ins. It's like 00:08:45.720 --> 00:08:48.860 a tune -up for your body. I've seen people return 00:08:48.860 --> 00:08:51.820 to activities that they thought were behind them. 00:08:51.980 --> 00:08:54.720 Everything from gardening, walking with friends, 00:08:55.059 --> 00:08:58.860 traveling. And even when full recovery isn't 00:08:58.860 --> 00:09:01.899 always possible, physical therapy still helps. 00:09:01.960 --> 00:09:05.039 It helps people do more with what they have. 00:09:05.480 --> 00:09:09.279 and more importantly, to do it more safely. And 00:09:09.279 --> 00:09:12.519 if you're a caregiver, physical therapy actually 00:09:12.519 --> 00:09:15.639 helps you too, because when someone moves better, 00:09:16.320 --> 00:09:21.259 your care for them gets easier. Your body movements 00:09:21.259 --> 00:09:25.840 or how you help transfer them and help them can 00:09:25.840 --> 00:09:30.200 also be instructed to be done in a safer way 00:09:30.200 --> 00:09:34.080 by a physical therapist. But if the person that 00:09:34.080 --> 00:09:37.440 you're helping is more independent, then what 00:09:37.440 --> 00:09:40.919 you do for them is less physical. You're not 00:09:40.919 --> 00:09:44.299 injuring your own body. Your stress goes down. 00:09:44.740 --> 00:09:47.799 The possibility of injuring your own muscles 00:09:47.799 --> 00:09:51.500 goes down. That kind of shared independence really 00:09:51.500 --> 00:09:55.919 matters. The goal of physical therapy is not 00:09:55.919 --> 00:10:01.220 perfection. It's function. So, can you do what 00:10:01.220 --> 00:10:04.929 matters to you? Can you move through your day 00:10:04.929 --> 00:10:08.509 with less effort and less fear? That's the win. 00:10:09.230 --> 00:10:12.210 So if you or someone you love is starting to 00:10:12.210 --> 00:10:16.350 feel limited or avoiding movement or feeling 00:10:16.350 --> 00:10:19.870 unsure at home, then please consider getting 00:10:19.870 --> 00:10:22.710 a doctor's order for physical therapy. It may 00:10:22.710 --> 00:10:25.330 be one of the most supportive steps that you 00:10:25.330 --> 00:10:28.860 can take. It's not about pushing harder. It's 00:10:28.860 --> 00:10:31.700 about moving smarter. And over time, let's face 00:10:31.700 --> 00:10:34.620 it, that can really make a difference between 00:10:34.620 --> 00:10:38.580 needing help and staying independent. Well, that's 00:10:38.580 --> 00:10:41.039 all that I have for you today. I want to thank 00:10:41.039 --> 00:10:43.840 you again so much for being here with me. And 00:10:43.840 --> 00:10:46.700 if today's episode gave you some useful insights 00:10:46.700 --> 00:10:49.580 or new ideas, then please share it with someone 00:10:49.580 --> 00:10:51.980 who you think might find it helpful as well. 00:10:52.340 --> 00:10:55.360 And you can discover even more expert tips and 00:10:55.360 --> 00:10:58.159 helpful guides for seniors and caregivers at 00:10:58.159 --> 00:11:01.409 seniorsafetyadvice .com. And listen, if you're 00:11:01.409 --> 00:11:03.929 searching for an Aging in Place specialist, then 00:11:03.929 --> 00:11:06.730 please visit our website at aginginplacedirectory 00:11:06.730 --> 00:11:10.169 .com. Now, come back tomorrow for more useful 00:11:10.169 --> 00:11:13.669 tips, insights, and ideas right here on the Daily 00:11:13.669 --> 00:11:17.029 Senior Safety Advice Podcast. And hey, listen, 00:11:17.149 --> 00:11:19.450 if you haven't yet subscribed to our YouTube 00:11:19.450 --> 00:11:22.629 channel or the podcast yet, then please go ahead 00:11:22.629 --> 00:11:25.129 and do that right now because that really helps 00:11:25.129 --> 00:11:27.830 us to reach more people who could use this kind 00:11:27.830 --> 00:11:31.399 of support and information. So until next time, 00:11:31.720 --> 00:11:34.240 take care of yourself and the ones that you love.