Indoor Walking Workout Archives - Live Well Chiropractic Center

July 20, 2021

By Dr. Kim Wermert Orthotics

Support Your Body with Orthotics

Everything, both organic and inanimate, is built on a foundation. For humans, our foundation is the feet. If you spend a lot of time on your feet, are active, suffering from certain illnesses or are having pain in your legs or lower back, orthotics may be right for you. Here are more ways orthotics help support your health.

How Orthotics Help Common Conditions
Orthotics help treat chronic medical conditions, and provide therapy for more recent injuries, including:

Diabetes – Orthotics absorb shock, and provide a greater degree of cushioning than standard footwear. This support and protection reduces the amount of pressure and stress placed on the foot, and the level of wear and rubbing on the skin.
Flat feet – Having flat feet can result in ankle foot, and back pain, but orthotics can improve the positioning of the feet and lend added support.
Plantar fasciitis – This condition can cause heel pain and doctors may recommend wearing orthotics to provide support to the heel and foot.
Bursitis – Heels and toes can have inflamed sacs which can cause bursitis discomfort and pain. With orthotics that have heel and arch support, bursitis discomfort can be prevented.
Bunions – These painful bumps that grow at the base of the toes may result in foot deformities and are painful. Orthotics can minimize the pressure on the big toe.
Hammer toes – A side effect of bunions, hammer toes can cause pain and deformities on the second toe and ball of the feet. You can boost your feet support through orthotics. This also lessens the risk of worsening hammer toes.
Heel spurs – These are conditions characterized by excessive bone growth on the bottom or back of the heel. Swelling can be prevented by using the appropriate orthotic device.

How Orthotics Help Athletes
In addition to physical health, age and lifestyle impact your feet, too. Athletes find that orthotics help to absorb shock, reduce fatigue, and improve comfort, but most importantly, they can greatly reduce the risk of injury. With all of these elements combined into a custom, biomedical appliance that fits comfortably in your shoe, orthotics can greatly improve an athlete’s overall performance.

Prevent Further Injury
Everything is relative — your body included. It’s a living organism built on the teamwork of anatomy and physiology to support your health. Because of this, every experience impacts your entire body. If neglected, foot problems can lead to related issues in your legs and back. This can worsen or create muscle and tendon injuries. Orthotics aid in pain relief and injury prevention. Also, people with jobs that require standing for more than five hours a day find foot, leg and low back pain relief during shifts by wearing orthotics.

Find Support Through Professional Care
If your foot pain infringes on your wellness or persists, seek medical attention immediately. Live Well Chiropractic Center’s Dr. Kimberly Muhlenkamp-Wermert and our team of healthcare professionals are dedicated to your health. We believe in collaboration and relationship-centered care. While we are experts in the technology and mechanics of the body, you are the expert of your history and experiences. Because of this, we work with you to create a custom treatment plan for your healing, including custom orthotics. Reach out to our team for a consultation today, or to schedule your complimentary 3D foot scan. Be sure to check us out on Facebook, Twitter and LinkedIn for our latest updates and tips!

January 30, 2021

By Dr. Kim Wermert Physio

What to Know About Sciatic Pain

If you have it, you know it. Sciatic pain (also called sciatica) is a common back ailment that impacts approximately 40 percent of adults at some point during their lifetime. The sciatic nerve is the longest and largest nerve in the body. About the same thickness as your thumb, it begins in the lower back and extends to the foot.

Characterized by shooting pain that travels the length of the nerve, sciatica can be mild or severe. It can prevent mobility or at the very least, be uncomfortable and irritating.

Symptoms Of Sciatic Pain

In addition to the shooting pain, people who suffer from sciatica may experience other symptoms such as:

Numbness or weakness of the leg
Difficulty moving the leg or foot
Inability to stand up
Burning sensation in their back, hips and legs
Chronic pain on one side

What Causes Sciatic Pain?

Sciatic pain occurs when the sciatic nerve is compressed. Conditions that could cause this compression include spinal stenosis, degenerated disc disease, a herniated disk, or a bone spur on the spine. Smoking, injury or regular wear and tear from age can also be to blame. All of these conditions result in numbness, pain, stiffness of the leg, or inflammation.

How Is Sciatic Pain Diagnosed?

Sciatic pain can be diagnosed by a chiropractor after a complete assessment. The doctor will begin with a medical history and ask about the location and severity of the pain. A series of tests, such as the Straight Leg Test or Braggard’s Test, will be conducted that focus on your reflexes. The doctor may ask you to perform certain stretches and exercises to determine what aggravates or relieves your pain.

How Is Sciatic Pain Treated?

The good news is most people usually get relief from sciatic pain without invasive procedures or medications. Here are a few treatment options that a chiropractor can offer:

Ice or cold therapy. Applying ice or cold compress to the area reduces inflammation and eases pain.
Ultrasound. A gentle heat that penetrates deep into the muscle, these sound waves increase circulation and reduce cramping, stiffness, inflammation and muscle spasms.
Spinal manipulations. At the core of chiropractic care, these adjustments restore misaligned vertebrae to their proper position and improve movement of the spine.
TENS. TENS therapy, otherwise known as transcutaneous electrical nerve stimulation, uses electrical currents to control pain and reduce muscle spasms.

Chiropractic care is an effective way to treat sciatic pain because it focuses on the musculoskeletal and nervous systems and the conditions that impact them.

At Live Well Chiropractic Center, our goal is to help you feel better so you can engage comfortably in the activities you enjoy most. If you or someone in your family is experiencing sciatic pain, you don’t have to suffer any longer. We can help you determine the cause of the pain and then develop a non-invasive treatment plan that is best for you. Give us a call at 513-285-7482 to schedule an appointment! Be sure to check us out on Facebook, Twitter and LinkedIn for our latest updates and tips!

May 19, 2020

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!

Keeping Your Mind And Body Active At Home

April 17, 2020

By Dr. Kim Wermert Exercises

Keeping Your Mind And Body Active At Home

As our new normal of social distancing lingers on, it’s easy to become stressed or obsessed with the news. While it’s important to stay informed, it’s more important than ever to find ways to entertain, educate and inspire ourselves and our families. We’ve posted another blog with ideas for at-home fun and games, and below is a list of resources that will stimulate your body and mind to help you escape the pull of the television.

Workout At Home

While we may not be able to go out as much, it’s important to stay active. Whether you’re taking a walk most evenings or having fun in your backyard, getting those feel-good endorphins from a workout definitely helps reduce stress. The YMCA has posted a series of home workouts ranging from strength training to cardio to yoga. Also, trainer Lita Lewis posted a free 30-minute HIIT video for those looking for a high-intensity workout, and Anna Renderer’s family fun cardio workout is a great way for the whole family to get moving inside.

Art Adventures

Just because the museums have closed and theaters are dark doesn’t mean your inner artist has to take a pause. In fact, artists are stepping up with the power of the internet to let our creative spirit flow. The Metropolitan Opera is streaming an encore performance at 7:30 p.m. featuring operas including Carmen, Cosi Fan Tutti, Aida and many more. Google Arts & Culture’s collection will take you on a virtual tour of 12 famous museums including the Guggenheim in New York, the National Gallery of Art in Washington and even Paris’ Musée d’Orsay. Want an active art experience? Check out the Kennedy Center Education Artist-in-Residence Mo Willems’ streaming collection, where you can doodle along with Mo and create your own works of art.

Learn At Home

We get it. It’s easy to plant yourself in front of the television and binge the saga of the Tiger King or the Harry Potter movies. While you should take time to entertain yourself, every now and then put down the remote and take your mind on a journey as well. Escape into new adventures with 1,000 free audiobooks or 800 free eBooks. You’ll find adventures for all ages and interests on these sites. Planning for a dream vacation when the crisis is over? These nine websites offer free language lessons for learners of all ages.

And for those of us taking on the role of teachers, there are plenty of online resources for you, too. Our public library has created several resources to help parents with their students’ education. These include online storytimes from librarians, Great Parks nature programs, local artists leading lessons and more. It also continues to offer Homework Help Now service. This connects a student with a tutor in a wide range of subjects from K-college from 2 p.m-11 p.m. daily.

The library also offers many databases to let you learn something new. Have you wanted to learn to knit? Learn a new craft from Creative Bug. What to know about your family history? Ancestry.com is available from your home for free via the library.

And when you need a few moments of quiet time for a work meeting or to simply enjoy a cup of coffee, Disney and Crayola have free printable pages for your children to color.

Living Well

At Live Well Chiropractic Center, we have temporarily reduced our hours, but remain open to treat our patients. Using CDC guidance to ensure your safety, Dr. Kimberly Muhlenkamp-Wermert and our team offer a full suite of chiropractic care, orthotics and corrective exercise for your entire family to feel its best. Give us a call at 513-285-7482 to find out how we can help today! Be sure to check us out on Facebook, Twitter or LinkedIn for our latest updates and tips!

December 20, 2018

By Dr. Kim Wermert Exercises, Sporting

6 Spots for an Excellent Indoor Walking Workout

Winter weather makes things harder on us all. From catching colds to getting stuck in bad-weather traffic, and from the seasonal blahs to dry skin, living through a Midwest winter can be difficult. One of the best things you can do for yourself though is to go for a walk.

Walking (like most exercise) reduces your risk of depression, releases those feel-good endorphins, keeps you from gaining weight, improves your brain function and helps you feel more awake, among other positive changes.

The irony is, even if you want to walk to boost your spirits and get in some exercise, the temperatures can make it more difficult to be outside. If it’s too cold to exercise outside and you don’t own a treadmill, then what are your other options? It turns out, plenty! You can get in a good indoor walking workout right here in town – you just need to know where to look.

Where to Walk Indoors in the Winter

1. Kenwood Towne Centre “The Mall,” as it’s known to us locals, is open for walkers Monday through Saturday starting at 8 a.m. and 10 a.m. Sundays. Safe, warm, and comfortable, one lap around the entire mall (including all corridors) is 1.07 miles. Plus, think of all the additional calories you can burn people watching and window shopping as you walk.

2. Mason Community Center Not a member? Don’t worry, you can purchase a day pass that allows you to use all of the facilities in the center, including an indoor walking track.

3. Forest Fair Village (formerly Forest Fair Mall and Cincinnati Mills) Spacious (okay empty), quiet and well-maintained, you can walk (or even run) around its 1.5-million square feet of mostly abandoned space, save the few other walkers. One lap around both levels of the mall is 1.8 miles. Open at 6 a.m. Monday through Sunday.

4. Crossroads Community Church Oakley Walk the indoor walkway on the mezzanine level (there are a few steps). Ten laps equals a mile. Open at 6 a.m. Monday through Friday and 7 a.m. Saturday. Closed to walkers Sundays.

5. Tri-County Mall Walk around both the lower and upper levels of the mall and you’ll have logged your first mile. The mall is open at 6 a.m. Monday through Saturday and 7 a.m. Sunday.

6. Mayerson JCC Register online for a free guest pass and try out its three-lane, elevated, rubberized, 1/8 mile indoor elevated track with climate control. Open at 5:30 a.m. Monday through Friday and at 7 a.m. Saturday and Sunday.

At Live Well Chiropractic Center, we want you to make the most out of your winter workout—even if that means taking your workout inside. For a sports injury or a regular adjustment, we’d love to see you. Call us today at 513-285-7482 or email info@livewellcc.com to schedule your consultation and learn more about the health benefits of our brand of chiropractic care.

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

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