Parkinson is a progressive neurlogical disease that causes a decrease in production of dopamine. Dopamine has many functions in our body including mood, concentration, movement, memory, learning, and sleep. As a Doctor of Physical Therapy, the main deficit we focus on is movement.
Common impairments we see is tremors, muscle stiffness, slowness of movement, and balance/coordination impairments. Individuals with parkinson's disease can also have difficulty with freezing of gait. Indiviulas will describe it like their feet are stuck to the ground, this can lead to falls and injuries. Increased likelihood with this is walking through doors, walking in crowded spaces, turning, and/or when first starting a movement, such as getting off a chair. Muscle stiffness can cause for an individual to lose range of motion and limit the individuals freedom/abilty to perform everyday functional activities. Poor posture is also common when it comes to PD. The tips below will help with described impairment.
Tip 1 - Get daily aerobic exercise
There are multiple research articles sharing the importance of aerobic exercise with individuals with Parkinson's disease. The articles share how aerobic exercise can help to reduce the speed of progression of the disease. It is recommended to get 30 minutes of moderate to high intense activity 5 times a week (150 min). Start slow, be safe, do something you like, and work up toward this goal.
Tip 2 - 5 S's to reduce FREEZING
When freezing occurs it is common to have a fall following because the body is having a difficult time initiating movement. The 5 S's help to "reset the system" and return to walking or assist to get out of a chair.
STOP
STAND TALL
SHAKE IT OFF - like Taylor Swift sang
SHIFT YOUR WEIGHT (side to side or forward/backward)
STEP/STAND UP - count 1, 2, 3 and perform action
Tip 3 - Check in with your body
Falling forward due to leaning too far forward is common because individual's with Parkinson's will attempt to walk faster and their feet don't follow the rest of the body. This leads to your body shifting forward and increases your risk of falling. If this is you, it is important to check in with your body. If you notice yourself starting to shuffle or lean forward, use the 5 S's above to help reset. Assess your walking speed and body position, allowing you to readjust before it is too late.
Tip 4 - Be apart of a support group
There are many communities to get more education/support with individuals with Parkinson's disease. This is just as much a mental game as it is a physical game (remember Parkinson's effects your mood). I live in Florida and a good one to look into is Rock Steady boxing. I would like to help grow a community for everyone with Parkinson's to feel supported. Comment of this blog and subscribe to help build support for yourself and others.
Tip 5 - Stretch!
Movements tend to get smaller as this disease progresses, so focus on BIG movements and stretching throughout to maintain range of motion and improve postural alignment.
Below is a follow along video to get you started with some key exercises (stretching exercises and aerobic activities) you'll want to focus on.
If you found this to be helpful or interesting please leave a comment and/or subscribe to help this reach others who may need the information, and assist building a community of people/support group.
Remember this information is for educational purposes only and should not be used for evaluation or treatment of yourself. Consult your Primary Care Physician (PCP) or other medical professionals for more information.
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