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Home Improvement

You've finally decided to paint your kids' bedrooms. Not only that, but you're going to do it yourself. Congratulations. Or your rooftop gutters have become so filled with leaves that the only place for overflow rainwater to go is down the sides of your house and seep into the foundation, and you've decided to install a gutter protection system. And you're going to do that yourself.

These may be great choices. DIY projects are self-affirming and self-empowering, and often provide real opportunities for personal growth and development. There may be substantial cost savings, or you just want to reconnect with your high school self who loved shop class. Regardless of the numerous possible motivations, the most important consideration in any home improvement project is safety.

Aside from basic rules such as using protective goggles and always having a buddy supporting and stabilizing the ladder you're up on, safety around the home often depends on your own level of physical fitness. For example, if you're relatively out-of-shape, it's easy to strain a neck, shoulder, or lower back muscle when you're trying to apply paint evenly to a corner of the ceiling. Similarly, if you haven't done any vigorous exercise on a consistent basis in a while, do-it-yourself activities such as changing your car battery or even mowing your lawn can cause a lower back injury or even a twisted ankle or knee.

Doing regular vigorous exercise provides many benefits In addition to preparing you for real physical work. Also, supporting your exercise and physical work is a specialized system of nerve endings known as proprioceptors.1 These nerve cells play a significant role in whether physical activity is done easily and well or, instead, results in an injury. Stated succinctly, proprioceptors tell your brain about your body's position in three-dimensional space. For example, if you're bending over to pick up two one-gallon cans of paint, your brain needs to know that you're ankles are bent at 20 degrees, your knees are bent at 80 degrees, and your hips are bent at 70 degrees. If this information isn't transmitted accurately or isn't received fairly instantaneously, you may suffer a lower back injury even though the paint cans themselves only weigh 8 pounds each.

Proprioception becomes a critical system any time you go up on a ladder.2 Maintaining your balance depends on a moment-by-moment, two-directional stream of information between your brain and your bones, joints, muscles, and ligaments. Your nerve system and your musculoskeletal system do all the calculations required to enable you to work safely from the top step of your ladder. But if your proprioception system hasn't been optimally trained in a while and is, in a sense, out of shape, your balance and overall safety are at risk. Bad things can happen.

From all points of view, including that of safety in the home, it's important to maintain your proprioception system in peak condition. You can easily do this by engaging in regular strength-building activities such as strength training and yoga and regular aerobic activities such as running, walking, swimming, and biking.3 Proprioceptor training is built-in to all forms of vigorous exercise. Safely and successfully completing your home improvement projects is one of the many benefits.

1Judkins TN, Scheidt RA: Visuo-proprioceptive interactions during adaptation of the human reach. J Neurophysiol 2013 Nov 20 [Epub ahead of print]

2Suetterlin KJ, Sayer AA: Proprioception: where are we now? A commentary on clinical assessment, changes across the life course, functional implications and future interventions. Age Aging 2013 Nov 14 [Epub ahead of print]

3Maitre J, et al: Chronic physical activity preserves efficiency of proprioception in postural control in older women. J Rehabil Res Dev 50(6):811-820, 2013

Multicare Health Clinic

3930 STADIUM DR
SIOUX CITY, IA 51106
Phone Number: (712) 276-4325

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Office Hours

Monday:

8:30 am-6:30 pm

Tuesday:

8:30 am-6:30 pm

Wednesday:

8:30 am-6:30 pm

Thursday:

8:30 am-6:30 pm

Friday:

8:30 am-2:00 pm

Saturday:

Closed

Sunday:

Closed

Testimonials

  • "Being able to present my back pain to three different professions in one place and knowing that they are working together to make me better is very comforting."
    Charlie P.
  • "My company encouraged all of us employees to get screened at Multicare. I didn't know what to expect. It was easy and I learned so much. The orthotics they prescribed really help me to feel more stable and confident at work."
    Jim J.
  • "I now can go a full week without pain and headaches."
    Luke W.
  • "My shoulder and neck feel so much better. I now have the knowledge, motivation, desire and tools to keep up the exercises."
    Barb B.
  • "After my knee surgery I was asked where I wanted to do my physical therapy, I chose Multicare Health Clinic and I'm so glad I did! Dr. Steve and the therapy assistants (Sara and Megan) are fabulous! They know what they're doing and they all really seemed to care about my recovery. I'm feeling fantastic! I'll definitely go back again whenever I need therapy or adjustments."
    Sheri J.
  • "I wasn't able to use my hand the way I should. After working with Dr. Sneller and the physical therapy team, I can use my hand again."
    Ivy I.
  • "Not only is my pain level down to zero, but what I'm really thrilled with, is that I have normal feeling in my hands."
    Jill L.
  • "I wasn't able to use my hand the way I should. After working with Dr. Sneller and the physical therapy team, I can use my hand again."
    Henry H.
  • "I leave here feeling confident that I have the resources to manage my pain and live normally, and that's priceless."
    Alycen V.
  • "At night my right hand would go painfully numb at least 2-3 times where I could not sleep. Now, I don't have that pain and can get a full night sleep."
    Janet D.
  • "I'm now a believer now! I didn't think chiropractic could help my foot problems. But after meeting with Dr. Pistello and Dr. Dave for a few weeks, I'm feeling so much better!"
    Gino G.
  • "There couldn't be a better physical therapy team in Siouxland! Not only did my knee feel so much better after six weeks, but I feel like I made new friends."
    Karla K.
  • "After my consultatin with the doctors at Multicare Health Clinic, I understand how to address my balance issues."
    Anna A.
  • "After an accident at work I didn't think I'd ever get relief from my aching shoulder. But, the doctors at Multicare gave me adjustments and physical therapy and now I feel normal again."
    Cliff C.
  • "I'm so glad my sister referred me to Multicare! My elbow hasn't felt this good in a long time. Thanks to the great physical therapy team there."
    Ellen E.
  • "Dr. Sneller helped. I haven't been feeling dizzy anymore."
    Belinda B
  • "I'm a runner. When I wasn't able to run due to leg problems, I was devastated. But a consultation at Multicare Health Clinic identified the problem and after some adjustments, stimulation treatments and therapy, I'm running again!"
    Lisa L.