One More Step Wellness Center, LLC

01/24/2026

SHOULDERS!!!

Dr. Adams has worked on SO MANY SHOULDERS in her career & has helped patients with shoulder issues including pain, stiffness, & frozen shoulder.

Give us a call 4349221900, we offer a free initial consult to see if we may be able to help you!

01/23/2026

PLEASE be careful, if we get the snow they are saying we may be getting!

"The most common mechanism of injury/nature of medical emergency was acute musculoskeletal exertion (53.9%) followed by slips and falls (20.0%) and being struck by a snow shovel (15.0%). Cardiac-related ED visits accounted for 6.7% of the cases, including all of the 1647 deaths in the study."

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https://www.sciencedirect.com/science/article/abs/pii/S0735675709003714

01/22/2026

Also ... conditions can change in the blink of an eye and before you know it, that milk you thought you needed has landed you in the ditch, or worse. If you are in the ditch, you may also be putting emergency crews in danger ... get your necessities now, then make the best of the situation at home.

It's going to be a mess, hunker down & make the best of it. Teach your kids how to make the best of a rubbish situation. They're watching you, they'll model your behavior.

❄🌬🌨️🚗🚙🛻STAY OFF THE ROADWAYS DURING THIS UPCOMING WINTER WEATHER EVENT🚚🚗🚐❄🌬🌨️

If you absolutely HAVE to be on the road (i.e., you're considered essential personnel such as public safety🚓🚑🚒, medical👩‍⚕️👨‍⚕️🏥, emergency public works🪏🛣️🚍, etc...) make sure you have an emergency winter weather kit for your vehicle! It's impossible to predict how long you may be stuck in hazardous winter conditions if you end up stranded on the roadways.

Tailor your winter car emergency supply kit to you and your family’s needs. Here are some suggested items:

-Blankets
-Drinking water and snacks for everyone in the car, including pets
-Boots
-Basic first-aid kit
-Warm coat and insulating layers (sweatpants, gloves, hat, socks,)
-Rags, paper towels, or pre-moistened wipes
-Basic set of tools
-Car emergency warning devices such as road flares or reflectors
-Ice scraper/snow brush
-Jumper cables/jump pack
-Fire extinguisher
-Cash
-Items for children such as diapers, baby wipes, toys, etc.
-Flashlight, with extra batteries
-Hand warmers
-Paper map
-Portable smartphone power bank
-Extra medication
-Garbage bags
-Traction aid such as sand, salt or non-clumping, cat litter
-Tarp, raincoat, and gloves
-Shovel

Before you head out, make sure your vehicle gas tank is full. Make sure it's fully charged if it's an electric vehicle.

For more information on how to prepare for winter weather, please visit:
vaemergency.gov/threats/winter-weather

01/22/2026

We like to have a laugh about it, but in reality ...

"Injuries to the lower back accounted for 34.3% of the cases [in the ER for shoveling injuries]"

Shoveling snow, especially if you're fairly sedentary, can be very dangerous & costly (ER, ambulance, etc!).

Find someone else to do your shoveling, don't risk it & don't let your husband risk it!

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https://www.sciencedirect.com/science/article/abs/pii/S0735675709003714

01/21/2026

Don't forget to keep your taps on a slow drip of cold water, esp if your power goes out

Please stay safe & as warm as possible!

Great time to model to your kids how to...

❄️ handle difficult situations
❄️ manage changes in schedule
❄️ getting outside & playing in the snow
❄️ staying in the moment
❄️ read actual books, paint, crafts, coloring books, etc
❄️ build a blanket fort to help keep each other warm (or a up a tent in the living room)
❄️ remember, your kids are modeling your behavior, they're watching you, you can help them regulate by regulating yourself
❄️ have fun, enjoy it, make some memories for yourself & your kids!!

01/21/2026

All jokes aside, shoveling snow can be quite dangerous...

"There are an estimated 11 500 snow shovel-related injuries and medical emergencies treated annually in US EDs."

If your husband is arguing with you & saying, "Yes, I can do it," he cannot do it & you should hire someone to come (it'll be cheaper than the ER bill!)

Plan ahead, better to plan & have no snow, than to not have a plan

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https://pubmed.ncbi.nlm.nih.gov/20825768/

01/20/2026

All jokes aside, shoveling snow is linked to heart attacks, because it is a rigorous, repetitive activity, a workout

ESPECIALLY if you're sedentary or at risk of heart/back issues, etc-find someone else to do the work

If you're in good shape-offer to help someone

If you are injured or suspect a heart issue-call 911 & go to ER

We're here to help if we can 4349221900 (but not with shoveling!)



https://pmc.ncbi.nlm.nih.gov/articles/PMC5305401/

01/17/2026

SO MANY horseback riders have commented that not only are THEY feeling better, more balanced, less pain ... but their HORSES are also feeling better!

It's well known that horses & riders have a strong bond, sometimes down to the location of pain/stiffness (& it's always easier to work on the human, although, they may sometimes be the more stubborn of the two 😉 IYKYK!)

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01/10/2026

Dr. Adams works on A LOT of shoulders, helping people to regain mobility they have lost, as well as maintain the mobility they have gained!

Particularly with those who are in or around perimenopause and menopause, this can be helpful in maintaining quality of life, as well as helping to decreasing neck & back pain!

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01/03/2026

During a recent injury, Dr. Adams experienced the frustration with having to see an MD for her hip, who couldn't look at or do anything about her back, because that required a different MD-but the injuries & pain were connected.

In our office, Dr. Adams often addresses many areas in 1 visit - shoulder, back, feet ... thus reducing the number of visits patients require (& reducing their frustrations!)

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01/02/2026

Co-regulation is so incredibly important. If you are angry and yelling, your child will match you, that's co-regulation in a negative way. If you remain calm in your tone, body language, words, etc ... your child will eventually match you. They follow you, when they're disregulated.

If you cannot self-regulate, remain calm, safe (NOT physically, mentally, or emotionally harming others or yourself), seek therapy. Not as a punishment for yourself, but so you can have a better life and future for yourself and your child

01/02/2026

How you ride in the car, can really make a difference if there's an accident. Specifically, don't put your feet up on the dash and make sure your kids aren't putting their feet up on the dash of a vehicle.

This viral X-ray illustrates how body position can change the outcome of a crash 😳 💥

Three people.

One crash.

Three different positions.

When the airbag deployed, the position of the legs determined the damage.

The person with their feet on the dashboard absorbed the force directly through their legs driving them back into the hips and pelvis.

While the other positions resulted in significantly less severe injuries, the dashboard position by far had the most catastrophic damage.