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Category: Work Injury

Live Well Chiropractic CenterNewsWork Injury
8 Ways To Workout At Home
By Dr. Kim Wermert Exercises, Work Injury

8 Ways To Workout At Home

Ohio gyms and workout centers have opened, but not everyone feels comfortable going at this point in the pandemic, including those of us with certain diseases and conditions. It’s still important to exercise while we’re staying at home more, so here are 8 ideas for how to get in your workout at home. Be sure to check with your physician before beginning any new exercise plan.

Homemade Gym Equipment

Think you can’t work out if you don’t have a home gym? Think again! Many everyday items can be repurposed into equipment. A sturdy stepstool or bottom stair can make a great jump-up box perfect for working out your lower body. Just be sure to move it into a large, open area to avoid injuries if you fall.

Miss working out with free weights? Make your own by using old milk or soda containers filled with water or sand. Miss the treadmill or cardio course? Go old-school and do jumping jacks or jog in place while you’re waiting on dinner to cook or watching TV.

Working Out With Videos

YouTube is a fantastic resource for in-home workout courses. Try this video that uses your body weight as the primary exercise tool. You can also try this video for 10 exercises you can do with only a chair.

Speaking of chairs, many of us want to exercise, but we also don’t want to leave our chair. We get it. Check out this video to get your workout in while you sit. No excuses!

Workout As A Family

One fun way to workout with your family is by playing games together. Check out our blog, 6 Ideas For Family Game Night for the tips. These wholesome games will have your whole family laughing while they work up a sweat!

Try hosting a family Olympics by making a homemade obstacle course and take turns competing to see who can finish it first, or with the most flourish. Use pillows and cushions to create a course for running and jumping. Add in a blanket that your family has to crab walk over or crawl under for a little extra difficulty.

At Live Well Chiropractic Center, your health and wellness are important to us. Dr. Kimberly Muhlenkamp-Wermert and her team are experienced in working with athletes and other physically active people to help them achieve their goals. To schedule an appointment, email us at info@livewellcc.com or call at 513-285-7682. Be sure to check us out on Facebook, Twitter or LinkedIn for our latest updates and tips!

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How to Stay Safe on the Court
By Dr. Kim Wermert Exercises, Physio, Sporting, Work Injury

How to Stay Safe on the Court

Tennis is an amazing sport for many reasons. It’s a great aerobic workout that also strengthens your muscles, betters your balance and increases your physical stamina. Another bonus is that tennis is played in a social setting, has a degree of friendly competition and can be played almost anywhere throughout the year.

While tennis-related injuries happen less frequently than other high-impact sports, there are a number of ways that you can minimize the chance for injury on the court and ultimately up your tennis game. Here’s how.

Warm Up Properly

Tennis is so fun that it’s common to want to jump right into the game, but warming up is an imperative part of any sports-related activity or workout routine. Failure to do proper warm-ups before heading onto the court can be harmful to your muscles and joints. Gentle stretches and basic aerobic warm-ups like jumping jacks, running in place and lunges for several minutes will not only prevent injuries but will also increase your performance.

Stay Hydrated

Drinking enough water not only makes you feel and play better, but it also helps your muscles. Dehydration can cause sodium and potassium levels to be abnormal, which is directly related to muscle strains. Make sure to drink water before, during and after your tennis matches to prevent dehydration, especially during the summer.

Prevent Overexertion

Playing tennis frequently can be fun and exciting, but it can also increase the risk of injury, especially in your dominant arm. Tennis elbow is a common condition that occurs when the tendons in the lateral epicondylitis are being overused from the twisting motions in your arms. 70 percent of active tennis players develop tennis elbow at some point in time.

The condition can cause severe pain on your elbow, forearms, and wrists that make everyday activities difficult. A common misconception about tennis elbow is that it occurs only from playing tennis. Many other sports, hobbies, and professions that require an intense or repetitive grip, like using a computer mouse all day, can also be a cause.

If you’ve treated the pain from tennis elbow with at-home remedies such as over-the-counter pain relievers, icing, heating and rest and are still experiencing symptoms, it may be time to see a physician. While chiropractors are generally associated with providing treatments for the back, their techniques are also applied with great success to eliminate tennis elbow.

Dr. Kim can treat tennis elbow by using adjusting techniques and rehabilitative exercises that focus on the fascia, or the soft connective tissues between your muscles. To schedule an appointment at Live Well Chiropractic Center, email us at info@livewellcc.com or call at 513-285-7682. If you have general questions, feel free to send us a message.

Be sure to check us out on Facebook, Twitter, and LinkedIn for our latest updates!

Injury Free Winter
By Dr. Kim Wermert Work Injury

4 Ways to Stay Injury-Free This Winter

Snow, ice, rain, sleet, hail — some climates see it all in winter (and some might see it all in a 24-hour period). While some of it can be pretty to look at, oftentimes that beauty comes with its own set of hazards, by way of icy walkways, snow shoveling, sports injuries, or car accidents. The good news is, with a little preparation and know-how, you can avoid serious injury for yourself or others this winter.

Tips for Preventing Winter Injury

1. Prevent an icy situation. The best way to keep from falling on the ice is to make sure there’s nothing slippery under your feet. Make sure to salt or use a de-icing solution on all your steps and walkways before the snow hits. If this isn’t possible and you find yourself needing to clear the snow or ice after the fact, make sure you have on boots with good tread and that you take short, careful steps or use available railings for balance while you put down the salt. Carry your cellphone as well, in case of emergency.

2. Slow down that shovel. Don’t let it fool you — shoveling snow is hard work. Not only are you lifting heavy snow off the ground with a shovel, but you’re also carrying those heavy loads off your walkways. Doing all this exercise in the freezing cold only makes the task more difficult. However, it’s better to go slowly and take breaks if necessary to avoid back strain or a twisted neck muscle. Rushing through the job only sets yourself up for injury. Make sure you are wearing boots with a heavy tread and warm clothing, including a hat and gloves and face protection, if necessary.

3. Recognize the need for speed. Slow speeds, that is. Weather-related accidents account for 1,235,000 vehicle crashes a year! To avoid adding to this statistic, take heed when driving in bad weather. Only drive if you absolutely have to, and pay attention to area road conditions and closures.

If you must get on the road, remember to dress appropriately, to warm your car up ahead of time, and to make sure to remove all snow and ice from all of your windows and wipers before heading onto the roads. Drive slowly and give yourself plenty of room and time to stop in case your car slides.

4. Exercise caution. If you want to get outside for some exercise — whether that’s going for a walk, a run, sled riding, or playing another outdoor game, you’ll need to take extra precautions in winter weather.

• Make sure you are well hydrated and that you have water on hand during your activity. Just because you’re cold doesn’t mean you’re not sweating.

• Use appropriate footwear for your activity, and double up on warm wool socks to keep from getting frostbite. The same goes for hats and gloves.

• If you’re already tired, skip the activity. The cold weather can take more out of you than you think, which can lead to injury or illness.

• Use the buddy system. Never venture out alone on a winter hike or decide to ice skate on a frozen pond without bringing someone with you. That way, there will always be someone to help or call emergency services, if necessary.

• Watch the weather reports. If more snow, ice, or rain is predicted, don’t risk getting stuck outside. Wait until weather conditions abate before resuming your outdoor activities.

At Live Well Chiropractic Center, we know sometimes injuries can be unavoidable. If you are dealing with pain or an injury, we can help, and with chiropractic care from our clinic, you can expect to feel better. Call us today at 513-285-7482 or email info@livewellcc.com to schedule a free, no-obligation consultation to learn more about the health benefits of our brand of chiropractic care.