Newsletter Video, January 2022
Click Below - Add Your Own Comment
Exercises of the Month for the Foot & Ankle
Disclaimer: Before you try these or any other exercises, consult with your physical therapist or physician first.
Ankle ABC’s
Instructions
- Warm Up
- Draw the letters of the alphabet with your big toe
- Go through the alphabet 2x on the left and right ankles
Heel Raise For Calf Strengthening
Instructions
- Standing with the knees straight and on balance (hold onto something for stability)
- Raise your heels off the ground as demonstrated
- Repeat 10 times
- Perform 3 sets
Calf Stretch
Instructions
- Stand facing wall and place your hands on it
- Place one foot in back making sure to keep your foot pointed forward
- Slowly lean into wall until stretch is felt, making sure to keep your heel on the ground
- Hold for 30 seconds
- Repeat 2x per side
Single Leg Stance Eyes Open – Arms at Side, Then Arms Out
Instructions
- Stand with arms at your sides, then when comfortable, extend your arms out to the sides
- Lift knee of one leg to 90 degrees if possible
- Head facing forward and eyes open
- Hold for 10-30 seconds
- Repeat 2-3 times
IMPORTANT: make sure that you are near something you can grab onto, if necessary.
Single Leg Stand Eyes Closed
Instructions
- Stand with arms at your sides, then when comfortable, extend your arms out to the sides
- Lift knee of one leg to 90 degrees if possible
- Head facing forward
- Close Eyes
- Hold for 10-30 seconds
- Repeat 2-3 times
IMPORTANT: make sure that you are near something you can grab onto, if necessary.
Single Leg Stance on a Pillow or Similar Soft Surface
Instructions
- Stand with arms at your sides on a pillow, then when comfortable, extend your arms out to the sides
- Lift knee of one leg to 90 degrees if possible
- Head facing forward and eyes open
- Hold for 10-30 seconds
- Repeat 2-3 times
IMPORTANT: make sure that you are near something you can grab onto, if necessary.
Signs & Symptoms Checker: Cold, Flu, Allergies, COVID-19
Click Below - Add Your Own Comment
IMPORTANT: February is Heart Health Month
Smoking, being overweight, having diabetes, having unhealthy blood cholesterol levels, or having a family history of heart disease, increases the likelihood you’ll develop heart disease.
Make a plan with a friend to get heart healthy and track your progress.
Remind each other to keep a log of your blood pressure, healthy weight goals, and physical activity.
The Normal, Elevated, & Hypertension Blood Pressure Numbers | |||
| Blood Pressure Category | Systolic (upper number) | Diastolic (lower number) | |
|---|---|---|---|
| Normal | < 120 mmHg | and | < 80 mmHg |
| Elevated | 120 – 129 mmHg | and | < 80 |
| Hypertension | |||
| Stage 1 | 130 – 139 mmHg | or | 80 – 89 mmHg |
| Stage 2 | ≥140 mmHg | or | ≥90 mmHg |
Links to Great Resources
We ask that you do one thing this month – take your blood pressure and share it with your physician.
Click on the links below for free resources.
- Managing My Blood Pressure
Patients can use this printable list of questions to ask their health care team to help them manage their blood pressure.
(Also available en Español) - My Blood Pressure Log
People can use this printable log to keep track of their blood pressure measurements at home.
(Also available in en Español) - My First Blood Pressure Visit
Encourage patients to record important blood pressure-related information on this page before their appointments.
(Also available en Español) - The Correct Way to Measure Blood Pressure
Share this graphic with patients, family, and friends to show them the correct way to measure blood pressure.
