Mobility & Flexibility - Joint Movement

Many live with chronic discomfort and pain regularly in one or both knees. This could be from past injuries, being overweight, lack of physical conditioning, degeneration, or arthritis. Many take prescription or over-the-counter pain medication to deal with the discomfort. Pain medications only dull and mask the pain and discomfort associated with the symptoms. As a result, living with masked knee pain can worsen the condition, and the surrounding bones, joints, and tissues can begin to deteriorate. Chiropractic combined with massage, decompression, and traction therapy can significantly reduce or eliminate knee pain.

Knee Discomfort and Pain

The knee's joint and ligaments need to be strong and healthy to support activities. The most common issues that individuals develop include:

Acute Injuries

• Knee injuries can be caused by auto accidents, physical strain, playing sports, work accidents, workplace ergonomics, and walking up and down stairs.
• The most common acute knee injuries include:
• Knee contusions.
• Ligament sprain.
• Muscle strains.
• Puncture injuries.

Chronic Injuries

• Chronic or inflammatory medical conditions can wear down the cartilage cushion between the upper and lower leg bones.
• Most common include gout, septic arthritis, osteoarthritis, and rheumatoid arthritis.
• Unhealthy postures and obesity can also contribute to the chronic degradation of the knee joint.

Knee discomfort and pain can present in various ways. Some might hear an acute popping in the knee followed by swelling. Others might notice the gradual development of stiffness and weakness over time. When injured or compromised, localized pain is one of the first indicators. Chronic knee and joint pain can lead to weakness, nerve damage, or create new injuries/problems. Not all knee pain is caused by injury; in many cases, a triggering incident, like an awkward step or misstep, a stretch that went too far, or a walk, can create an injury. Even a sedentary lifestyle can contribute to knee degeneration as the surrounding muscles can lose strength, placing unnecessary strain on the joints when movement is necessary.

Chiropractic

A chiropractor will examine the knee through a series of analyses, including x-rays, digital imaging, and a physical exam. The chiropractor will develop a personalized treatment plan to treat, rehabilitate, and strengthen the knee. The treatment can include:

• Physical therapy
• Trigger point therapy
• Myofascial release
• Massage therapy
• Hip manipulation
• Knee manipulation
• Posture correction to distribute body weight evenly, lessening the stress on an affected knee.
• Targeted exercises and nutritional recommendations will ensure long-term healing.

Q Angle of the Knee

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Cimino, Francesca, et al. "Anterior cruciate ligament injury: diagnosis, management, and prevention." American family physician vol. 82,8 (2010): 917-22.

Donnell-Fink, Laurel A et al. "Effectiveness of Knee Injury and Anterior Cruciate Ligament Tear Prevention Programs: A Meta-Analysis." PloS one vol. 10,12 e0144063. 4 Dec. 2015, doi:10.1371/journal.pone.0144063

Hoskins, Wayne, et al. "Chiropractic treatment of lower extremity conditions: a literature review." Journal of manipulative and physiological therapeutics vol. 29,8 (2006): 658-71. doi:10.1016/j.jmpt.2006.08.004

Neogi, Tuhina, et al. "Sensitivity and sensitization in relation to pain severity in knee osteoarthritis: trait or state?." Annals of the rheumatic diseases vol. 74,4 (2015): 682-8. doi:10.1136/annrheumdis-2013-204191

Post spine surgery physical therapy or PT is the next phase after a discectomy, laminectomy, fusion, etc., to gain optimal mobility and ease the transition for a full recovery. A chiropractor and physical therapist team will help with proper muscle training and activation, pain and inflammation relief, postural training, exercises, stretches, and educate the individual on an anti-inflammatory diet. Physical therapy post spine surgery reduces:

• Scar tissue
• Inflammation
• Muscle weakness
• Muscle tightness
• Joint stiffness

The therapy also identifies and treats any issues that caused or contributed to the spinal damage/injury. A study found physical therapy to improve postoperative ambulation, pain, disability, and decreased surgical complications.

Post Spine Surgery Physical Therapy Goals

Physical therapy goals are to return the individual to full function before chronic pain or injury. These include:

• Decrease pain and stress around the surgical site.
• Loosen and stretch the muscles surrounding the surgical site. 
• Strengthen the back and neck muscles.
• Stabilize the back and neck muscles.
• Learn to move around safely.
• Prepare for everyday physical activities like standing up or sitting down, lifting, and carrying objects.
• Improve posture.

The therapy team will develop a customized treatment/rehabilitation plan as well as post-surgical recovery at home to help the individual and family to understand what to expect, including psychological factors like not wanting to perform the exercises or stretches to avoid pain, frustration, anger, depression, and wanting to give up. However, individuals can maximize the benefits to ensure an optimal outcome before surgery by pre-conditioning identifying structural and functional issues contributing to the injury.

Physical Therapy Involves

Therapy can be done at home, in a hospital or rehab setting, or at a chiropractic/physical therapy clinic. Therapists use:

• Massage
• Heat or cold therapy
• Thermotherapy
• Electrotherapy
• Ultrasound

Also included are active therapies like:

• Therapeutic stretches
• Therapeutic mobility exercises
• Therapeutic resistance training 

A physical therapy session can last 45 minutes to an hour. It’s essential to discuss hopes and expectations post-surgery and after the therapy has finished. The therapists will explain the healing process, the treatment progression, and any questions a patient may have. Understanding the treatment process will help the individual want to engage in the treatment plan. The therapist team will also interface with the surgeon to prevent adverse outcomes.

Optimal Health

The physical therapy team will help the individual feel better with each session and stay motivated. Having a solid relationship with the therapy team makes it easier to share goals, worries, and challenges that the team can adapt to as progress is made. To gain the most from the therapy:

• Try working with a therapist that the surgeon recommends can be helpful as they already have a working relationship.
• Keep communication open between the surgeon and team.
• Adhere to any precautions and restrictions set by the surgeon and therapy team.
• Maintain recommended exercises at home between sessions.
• Ease into activity and avoid overexertion.

Post spine surgery physical therapy helps accelerate the healing process and serves to help individuals regain their quality of life.

Body Composition

Power Of Protein

Protein is an essential component of muscle development, bone density, muscle mass, and lean tissue when building a healthy body. Protein is necessary for all the body’s physiological functions.

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Adogwa, Owoicho et al. “Assessing the effectiveness of routine use of postoperative in-patient physical therapy services.” Journal of spine surgery (Hong Kong) vol. 3,2 (2017): 149-154. doi:10.21037/jss.2017.04.03

Atlas, S J, and R A Deyo. “Evaluating and managing acute low back pain in the primary care setting.” Journal of general internal medicine vol. 16,2 (2001): 120-31. doi:10.1111/j.1525-1497.2001.91141.x

Gellhorn, Alfred Campbell et al. “Management patterns in acute low back pain: the role of physical therapy.” Spine vol. 37,9 (2012): 775-82. doi:10.1097/BRS.0b013e3181d79a09

Jack, Kirsten et al. “Barriers to treatment adherence in physiotherapy outpatient clinics: a systematic review.” Manual therapy vol. 15,3 (2010): 220-8. doi:10.1016/j.math.2009.12.004

Lindbäck, Yvonne et al. “PREPARE: Pre-surgery physiotherapy for patients with degenerative lumbar spine disorder: a randomized controlled trial protocol.” BMC musculoskeletal disorders vol. 17 270. 11 Jul. 2016, doi:10.1186/s12891-016-1126-4

The shoulder is a ball-and-socket joint. The shoulder has several muscles that help it move and allow a wide range of motion. A strain or pulled shoulder muscle can affect the slightest movements, making simple activities difficult and painful. Pulling a muscle in the shoulder can be caused by an injury, overuse, and general wear and tear. Minor shoulder injuries usually heal on their own with rest and self-care. Severe shoulder muscle injuries should be addressed by a medical professional.

Pulled Shoulder Muscle Causes

Pulling a muscle in the shoulder can happen quickly. This could be from falling on the shoulder, an auto accident, or a work accident. It can develop after weeks, months, and years of repetitive motion and overuse. It is common among individuals that play certain sports or jobs that require repetitive activities with the shoulders. They can also happen with no apparent cause. Treatment and recovery depend on the type and severity of the injury.

How to Tell If It's a Pulled Muscle

It can be hard to tell the cause unless the individual has experienced the specific type of pain before. Otherwise, it is recommended to consult a medical professional like a physical therapist or chiropractor. This is because shoulder pain can be caused by inflammation of the tendons and joints and/or the joint itself.

Pulled Muscle Shoulder Symptoms

Pain due to a pulled muscle is characterized by:

• Tenderness  
• Dull, sore, or aching pain.
• Sometimes it can cause shooting pain between the shoulder blades in the front or back.
• Pain when the shoulder is at rest.
• Pain when the specific muscle is used.
• Swelling of the area.
• Shoulder instability.
• The shoulder feels fragile.
• Movement causes pain.
• A bump may develop at the top of the shoulder near the end of the collarbone.
• Inability to use the muscle at all.
• If the pain is persistent, it could signify that there is something other than a pulled muscle like a pinched nerve or a joint issue.

Treatment and Recovery Options

Treatment and recovery vary and depend on the severity of the pull and the individual's overall health. Many find that their pain is reduced with self-care in 2 or 3 weeks. Chiropractic treatment for a pulled shoulder muscle can provide relief within 1 or 2 weeks.

Self Care

Depending on the severity of the pull and how much pain is being experienced, individuals could be recommended to take an NSAID like Ibuprofen to reduce pain and swelling. Self-care can include:

Ice To Reduce Swelling

• Applying ice or a cold pack to the area can help reduce swelling.
• Place a cloth or towel between the skin and the cold pack.
• Apply it for 20 minutes an hour.
• The swelling should reduce in a day or two.

Rest

• It is recommended to rest the shoulder for no more than 2 or 3 days.
• This begins the healing process and prevents worsening the injury.

Wrap or Sling

• During rest days, it can be hard to keep the shoulder from moving.
• To avoid this, use a shoulder wrap or a sling to support the arm.
• However, they should not be used for more than 2 or 3 days.

Gentle Stretching

• It is essential to get the muscle working again after 2 or 3 days of rest.
• Stretches will help the muscle group heal and gain strength.
• Not stretching the muscle could prolong recovery and worsen the injury, and possibly cause new injuries.

Stretches For a Pulled Shoulder

Stretching a pulled shoulder muscle after a few days of rest is recommended because not working out the injured muscle can cause more problems. Not using the muscle can cause it to atrophy, which will take longer to heal, and the surrounding muscles become weak.

Pendulum Stretch

• Slightly bent support the body by placing the unaffected arm on a table or chair.
• Let the injured arm hang straight down.
• Swing the arm in small circles clockwise as far as the pain or discomfort allows.
• Perform for 1 minute.
• Go counterclockwise for one minute.
• Repeat 4 to 8 times throughout the day.

Chiropractic

If self-care is not providing sufficient relief, then chiropractic treatment is recommended. A doctor of chiropractic can advise on the best treatment options and get to the root of the issue. Chiropractors have a treatment arsenal of modalities and approaches to help treat pulled muscles. These include:

• Chiropractic adjustments
• Physical therapy
• Cold laser therapy
• Electrical stimulation
• Manual stretching
• Correction exercises
• Ultrasound 
• Health coaching

Body Composition

Three Somatotypes - Body Shapes

A somatotype is the overall shape and composition of the human body. Body types based on physique have three generalized divisions:

• Endomorph
• Mesomorph
• Ectomorph

However, it is rare for someone to fall entirely into one somatotype. Individuals can have a combination of qualities from two somatotypes, like an ectomorph-endomorph hybrid or an endomorph-ectomorph, for example.

Ectomorphs

• Naturally lean with long limbs, ectomorphs typically possess a slender look no matter what type of diet.
• A lot of endurance runners and swimmers are ectomorphs.
• Ectomorphs may have a decent amount of muscle but may appear to have less muscle development because of their long limb length.
• Body fat also seems to get hidden by the long, slender figure, which means they can get away with a few extra pounds of fat.
• However, if ectomorphs do not watch their health, they can become skinny fat.

Mesomorphs

• Mesomorphs have a natural athletic look.
• They can achieve a muscular physique without really trying.
• The physiology tends to include:
• Narrow hips
• Wide back
• A large frame contributes to a muscular appearance.
• Many professional fighters, football, and basketball players are mesomorphs.

Endomorphs

• Endomorphs have a larger structure with wide hips and shoulders.
• Shorter arms and legs.
• This type of body shape is excellent for activities that require a lot of strength.
• Rugby players, strength athletes, and powerlifters are endomorphs.
• This body type is considered to be a contributing performance factor in Ironman athletes.

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Blache, Y et al. “Superficial shoulder muscle co-activations during lifting tasks: Influence of lifting height, weight, and phase.” Journal of electromyography and kinesiology: official journal of the International Society of Electrophysiological Kinesiology vol. 25,2 (2015): 355-62. doi:10.1016/j.jelekin.2014.11.004

Brantingham, James W et al. “Manipulative therapy for shoulder pain and disorders: expansion of a systematic review.” Journal of manipulative and physiological therapeutics vol. 34,5 (2011): 314-46. doi:10.1016/j.jmpt.2011.04.002

Kandel, Michel et al. “Somatotype, training and performance in Ironman athletes.” European journal of sports science vol. 14,4 (2014): 301-8. doi:10.1080/17461391.2013.813971

McFarland, Daniel C et al. “Spatial dependency of shoulder muscle demand during dynamic unimanual and bimanual pushing and pulling.” Applied ergonomics vol. 73 (2018): 199-205. doi:10.1016/j.apergo.2018.07.011

Sarcopenia means the loss of muscle tissue/mass from the natural aging process. Something that all of us are going through. However, when chronic back pain is involved it can speed up the natural process, which can lead to various health issues. Keeping the body fit and the spine healthy is the objective with approaches that can be utilized and employed to help maintain muscle mass.

By the time an individual turns 30, the muscles are large and strong. But going into the 30s, individuals begin to lose muscle mass and function. Individuals that are physically inactive can lose up to 5% of muscle mass every ten years after 30. Even those who are regularly active, still lose some muscle. Sarcopenia typically kicks-in around age 75-80. However, it could speed up as early as 65. It becomes a factor in bone frailty and increases the risk of falls and fractures in older adults.

Muscle Tissue Changes and Back Pain

Loss of muscle mass causes individuals to have a lesser degree of strength and function. As the decline continues, mobility lessens, and disability increases. With less muscle strength individuals become perfect candidates for falls/injury/s and become more prone to weight pain.

Body composition shifts can play a major role in issues like spinal stenosis and degenerative disc disease. Bone density also decreases with age increasing the risk of mobility issues. This means less activity which can make back pain worse and keeps the degenerative cycle going. The back pain intensifies, physical function is very limited, and low bone mineral density brings down an individual's quality of life.

Symptoms and Causes

Symptoms include:

• Weakness
• Loss of stamina

With reduced activity muscle mass becomes further shrunk. Sarcopenia is seen more often in individuals that are inactive. However, it is also seen in individuals that are physically active on a regular basis. This suggests that there are other factors involved. Researchers think these could be:

• The ability to turn protein into energy is decreased
• There are not enough calories/protein per day to maintain muscle mass
• A reduction in the nerve cells that are responsible for sending signals from the brain to the muscles when moving, contracting, extending, etc
• Low concentration of certain hormones, including:

1. Growth hormone
2. Testosterone
3. Insulin-like growth factor

Prevention

Because it can affect younger individuals as well, specifically those who are leading sedentary lifestyles and are overweight, prevention is the key. It is a domino effect that:

• Starts with reduced activity
• That leads to weight gain
• Causing even less activity

When the body's muscles are not being used they begin to atrophy. Fortunately, the loss can be reversible to a certain degree. Helping to build the muscle mass back up and help prevent sarcopenia is the goal.

Recommended Approaches

Strength training 

Muscles need a degree of stress to grow, which is then followed by recovery. Low-impact training programs/exercises performed at least two to three days per week can help keep the muscles healthy and in top form.

General physical activity

Exercise does not have to only be a regimented training form. Being active means keeping the body moving and mobile on a regular basis. This can be gardening, vacuuming, taking a walk around the neighborhood, parking far away when shopping to walk more, taking the stairs instead of the elevator. Anything that involves moving the body regularly and keeps the muscles active will help in the prevention process.

Protein

There is a wasting syndrome known as Cachexia. There is a connection between protein consumption and muscle mass. Older adults are at risk of low protein intake because they do not synthesize amino acids as effectively as they used to. Whey protein is recommended specifically because it creates and maintains high concentrations of amino acids in the blood. Other protein choices include:

• Greek yogurt
• Peanut butter
• Eggs
• Nuts
• Seeds
• Beans
• Lean animal proteins

Resistance Training

Sarcopenia prevention will promote better back/general health for every age group. However, it is crucial for those who are experiencing accelerated muscle loss like individuals over 50 and especially after 60. Resistance/strength training or some form of physical activity done on a regular basis can significantly slow the decline.

But heavy-weights are not necessary. Older individuals might believe weight training means they have to lift heavy with fewer reps and more weight. It is actually the opposite, with more reps and lighter weight. An example could be doing 20 reps with a 5-pound weight instead of 5 reps with a 20-pound weight. The total amount of weight being lifted is the same in both cases.

This approach benefits the individual because of the less load/strain on the bones and joints. It also allows older individuals to do more sessions per week, keeping the active overall. Those experiencing sarcopenia, and with lumbar stenosis, to do exercises that challenge the muscles without adding additional pressure on the joints. This could be:

• Walking in a swimming pool
• Cycling
• Pilates
• Yoga

Bodyweight/calisthenic exercises like pushups, squats, and wall slides can also be beneficial. The focus should be on regular activity that can progress slowly, and promotes tone without risk of injury. Muscle tone is maintained by activity and is essential for everyone. Get a routine, keep moving and the body will benefit greatly.

Chiropractic CrossFit Rehabilitation

Dr. Alex Jimenez’s Blog Post Disclaimer

The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*

Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*

Everyone knows that exercise is great for overall wellness, better health, and a healthy body. Many chiropractors will often recommend regular exercise to their patients who need to lose weight, want better mobility, or are seeking relief from depression. Some chiropractors are turning to Pilates to help their patients get stronger, more flexible, and more mobile. 

What is Pilates?

In the early 20th century Joseph Pilates developed the exercise program to help World War I soldiers improve their physical fitness. It was used to rehabilitate patients who had been injured. By incorporating resistance, stretching, and target strengthening exercise, Pilates uses resistance bands, individual machines, and floor work to reshape and rehabilitate the body. Dancers, gymnasts, athletes, and celebrities use Pilates to stay in shape. However, anyone can do it for a healthier, more supple spine.

Care of the spine is at the core of Pilates. By keeping it in a neutral, or natural, position, this exercise can prevent back pain as well as help ease it. When done correctly, Pilates can:

• Improve muscle control and movement efficiency through mental focus.
• Make you more mindful of your body’s position, specifically, remaining aware of the spine’s position and keeping it neutral
• Improve centering and mental focus through special, breathing techniques
• Support and improve posture by strengthening the abdominal and back muscles.

Benefits of Pilates for Chiropractic Patients

The benefits of Pilates tremendous, but for chiropractic patients, it is even more so. By regularly incorporating Pilates into your exercise routine, you can enjoy these incredible benefits.

You can adapt Pilates to your fitness level and needs. Whether you are just starting a fitness program or you’ve been working out for years, Pilates can be tailored to your fitness needs and level.

It helps you strengthen your core. The deep muscles of your abdomen, back, and pelvic floor make up the core muscles of your body. Many of the movements focus on these muscles, making a body that is strong and the frame is supported.

Allows you to strengthen your muscles without bulking up. With Pilates your muscles get strong, but it also stretches the muscles so that they are lean and long. You will look toned and tight but not bulky and muscular.

It focuses on whole body fitness. Many types of exercise only work certain parts of the body, but this focuses on entire body fitness. It works every part of the body so that the muscle development is balanced.

It helps to improve your posture. It strengthens your body and helps to keep your spine in proper alignment due to a strong core. As a result, your posture naturally improves. By incorporating it into your exercise routine, you will find yourself standing taller, stronger, and more graceful.

You can become more connected through your mind and body by increased awareness. Pilates engages your mind and increases body awareness. It unites the mind, body, and spirit for complete coordination. Each movement is done with full attention.

It improves your flexibility. Pilates is a gentle but powerful exercise that works to safely stretch the muscles, making them longer, and increasing the range of motion in the joints.

It can protect you from injuries. By strengthening your body, Pilates can help protect you against injury. It conditions your whole body so that your muscles and strength are balanced. This reduces your risk of injury.

You get a natural energy boost. Just like with any exercise, it will give you an energy boost. However, it is increased even more thanks to the focused breathing and increase in circulation stimulating the muscles and spine.

It can help you lose weight and attain a lean, long, healthy body. It tones and strengthens the body, and if you do it regularly, it will reshape you. The body is more muscular and more balanced. It also helps you move with more grace and ease.

Chiropractic Care & PUSH as Rx

Can a new exercise regimen boost your brain health if you’re over 50?

Possibly, suggests a new research review that found middle-age folks can improve their thinking and memory skills by adopting regular moderate-to-vigorous routines involving aerobic and resistance exercise.

“When we combined the available data from [39 previous] studies, we were able to show that undertaking physical exercise was able to improve the brain function of people aged 50 and over,” said study lead author Joseph Northey. He’s a doctoral candidate and teaching fellow at the University of Canberra Research Institute for Sport and Exercise in Australia.

High-intensity exercise may help older adults reverse certain aspects of the “cellular” aging process, a new study suggests.

It’s no secret that regular exercise is healthy for young and old alike. But researchers said the new findings point to particular benefits from “high-intensity interval training” for older adults. That’s the type of workout that combines brief bursts of vigorous exercise with periods of moderate activity: A person might, for example, go all-out on a stationary bike for a few minutes, ease up for the next few, and then start again.

In this study, older adults who performed that type of exercise showed greater changes at the cellular level, compared to those who worked out more moderately. Specifically, interval training gave a bigger boost to mitochondrial function in the muscle. Mitochondria are the “powerhouses” within body cells that break down nutrients to be used for energy. The training also revved up activity in more genes related to mitochondrial function and muscle growth.

One of the most important exercise tips for chiropractic patients is to take steps to keep your body in alignment as you move through your day. Good practices combined with solid exercises creates toned muscles that protect the body and spine from harm. 

Your chiropractor will work with you to design an exercise program that is optimal for you. Be sure to follow through with the plan and include these tips in your regular work out to experience the joy of healing from chiropractic care.

In the workplace, check with an ergonomics consultant to ensure proper positioning, especially if you spend most of the day seated or doing repetitive tasks. A comfortable chair reduces muscle strain and prevents injury. Make sure that your feet sit firmly on the floor and that lumbar support is in place. At home, you should have a good mattress and supportive furniture. Before starting any exercises, it’s important to warm up. A series of dynamic moves will boost your heart rate and heat up the muscles that you will be using during your work out. Finally, it is important to target large muscle groups with passive exercises.

The human body was designed to move for the majority of the day but, in today’s society, people live very different lives where exercise is scarce and consuming calories is unavoidable. The majority of the population live almost completely sedentary lives with the constant use of computers, phones, cars, etc. Technology around us has made great advances, making human life easier but, due to this, people now have to work just as hard to reach the amount of physical activity necessary to live healthier lives.

Ideally, everyone would be more active throughout their days. But, when the job requires people to sit behind a desk for extended periods of time, we have to increase our efforts to participate in healthy fitness habits before or throughout our busy work days to raise our levels of activity.

The first opportunity to build a healthy physical activity habit before work depends on how each individual gets to work. If you ride the bus to work, for example, consider getting off a stop or two before your usual stop and walk the rest of the way to work. Then, while working from a desk, finding opportunities to stand can make a big difference. Also, when traveling from work, calling a hotel or checking online to see the type of exercise facility they have, if any, before booking a reservation can ensure you get a good amount of physical fitness while on those business trips. 

These tips can greatly help improve an individual’s daily physical activities and although many people might just be too busy to use them all, every little bit of exercise added to your daily routine can help. 

Healthy sleep plays a vital role in the body's overall health, as it ensures muscle growth, recovery, and illness prevention. This is especially true for home D.I. Yers' fitness enthusiasts, weekend warriors, athletes, and physically active individuals. When sleeping, the body goes into recovery mode, releasing hormones and other chemicals to repair and restore muscle. A healthy night's sleep provides the rest the mind and body need to perform at optimal levels.

Healthy Sleep

Sleep is vital for recovering from workouts. This could be construction work, exercise, gardening, sports, landscaping, any activity that uses bodyweight or works against some form of resistance. The muscles cannot repair themselves properly without proper sleep. Sleep aids the muscles in releasing protein-building amino acids, helping them grow in size and strength.

• Growth hormone is released during non-REM sleep that stimulates tissue growth and repairs muscle.
• During REM or rapid eye movement sleep, blood pressure drops, breathing slows and deepens, the brain relaxes, and blood supply to the muscles increases, feeding them oxygen and nutrients.

Unhealthy Sleep

Sleep maintains the muscles' sharpness, coordination, function, and muscle movement patterns that improve physical performance. The body needs to sleep for at least 7 hours a night for muscles to grow properly. Not getting healthy sleep decreases protein synthesis activity and increases the activity of degradation that leads to muscle loss.

Less Sleep Leads To Eating More

Hormonal changes occur when the body sleeps less, causing individuals to feel hungry more often, increasing the amount of food taken in because after eating, the body does not feel full right away, so the individual continues to eat. Without sleep, the body decreases the production of a hormone that indicates when the body is full and activates a hormone that causes hunger. 

Insufficient sleep also lowers the body's sensitivity to insulin. Because of this, the muscle fuel glycogen is not adequately replenished. Without the regular restoration of glycogen, individuals have less energy, insulin sensitivity decreases, increasing the risk of diabetes.

Physical Health

Unhealthy sleep also impacts overall physical health. Individuals that do not get healthy sleep have an increased risk of developing:

• Irritability
• Anxiety
• High blood pressure
• Obesity
• Kidney disease
• Heart disease
• Stroke
• Mental health issues
• Depression

Body Composition

Nutrition Before Bed

Nighttime Snacks

• Research has found that certain foods that contain tryptophan or melatonin can help with sleep.
• These include turkey, bananas, milk, rice, grapefruit, oats, cherries, walnuts, and almonds.

Cut Back on Carbohydrates Before Bed

• Consuming carbohydrate-rich foods before bed can impair growth hormone activation during sleep.

Reduce or Remove Afternoon and Evening Caffeine

• Caffeine can impair sleep, sometimes without knowing it.
• Avoid caffeinated foods or beverages before bed.

Eliminate Energy Drinks

• These drinks can contain elevated levels of caffeine and other substances that can result in overstimulation.
• This hyper-active state can cause individuals to decline in performance.
• Overconsumption of energy drinks has been linked to adverse effects, including strokes, seizures, and death.

Eliminate Sugar

• Sugar raises blood sugar, which triggers the pancreas to release insulin, fueling the cells causing overstimulation.
• Eliminating sugar after dinner can help the body fall asleep.

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Dattilo, M et al. "Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis." Medical hypotheses vol. 77,2 (2011): 220-2. doi:10.1016/j.mehy.2011.04.017

Morselli, Lisa et al. "Role of sleep duration in the regulation of glucose metabolism and appetite." Best practice & research. Clinical endocrinology & metabolism vol. 24,5 (2010): 687-702. doi:10.1016/j.beem.2010.07.005

Murray, Bob, and Christine Rosenbloom. "Fundamentals of glycogen metabolism for coaches and athletes." Nutrition reviews vol. 76,4 (2018): 243-259. doi:10.1093/nutrit/nuy001

Calf pain is common in individuals who spend a lot of time on their feet, whether standing at work, school, or training athletes. The calf muscle/s take on a tremendous amount of load throughout the day. Climbing stairs, jogging, running, and hiking increase strain on the muscles. In most cases, calf pain results from an overuse injury of the calf muscles. Improper footwear can also contribute to issues around the foot and ankle that include:

• Tightness
• Loss of strength of the foot
• Decreased mobility

Short or tight calves can lead to dysfunctional movement, cramping symptoms, chronic pain, and stiffness. A combination of chiropractic active release treatment and physical therapy can help quickly eliminate calf pain.

Anatomy

The calves are comprised of two muscles, the gastrocnemius, and soleus.

• The gastroc originates just above the knee.
• The soleus is below the knee.

They both insert on the back of the ankle as they join to form the Achilles tendon. The gastrocnemius is the power muscle used for explosive movements like jumping. The soleus muscle is predominately a slow-twitch muscle. This means it is very active during extended activities, like standing, walking, exercising, and running. When dealing with calf and ankle issues, other muscles can also contribute. These include:

• The posterior tibialis lies deep in the inner portion of the calf and plays a role in foot and ankle function.
• The posterior tibialis is heavily involved with Medial Tibial Stress Syndrome or MTSS, also called shin splints.

Calf Muscle Pain

Most commonly, calf pain is caused by the overuse of the calf muscles. This is often the result of the consistent pounding of the feet and lower legs from standing, walking,  and working. Over time, the repetitive pounding can cause tiny tears in the muscles of the lower legs and calves. If detected, early rest and recovery are recommended to allow the muscles to relax, loosen, and heal. However, repeated use can lead to more severe injury without proper treatment, like compartment syndrome. Certain types of calf pain can signify a medical emergency that requires immediate treatment.

Compartment Syndrome

A tough and fibrous covering surrounds the calf called the fascia. During physical activity or exercise, blood flows into these muscles, causing them to increase in size. If the fascia cannot stretch enough when these muscles enlarge, pain and tightness can develop. This is known as chronic posterior compartment syndrome. The discomfort typically goes away when the activity stops but is likely to return without proper treatment.

Calf Overuse Injury

Soreness, tightness, and pain are usually felt along the back or inside of the lower leg. The calf muscles are generally not painful to touch but maybe tender when deep pressure is applied. Calf pain and tightness often come with extended physical activity, exercise and disappear once the activity is stopped. If the injury becomes chronic, calf stiffness can present even when not active, along with numbness and/or tingling in the lower leg or foot.

Treatment

It is recommended not to ignore any discomfort, pain, and stiffness in the calves. Continued overuse can lead to scar tissue formation and chronic pain potential without proper care. Active Release - ART, and chiropractic effectively treat this type of injury. ART breaks up scar tissue, returning normal function to the calf muscles. And chiropractic loosens up stiff joints in the hips, ankles, and feet that may be contributing to wear and tear on the calves. Together they can quickly and eliminate calf pain. Part of a treatment plan includes:

• Joint manipulation or mobilization
• Soft tissue mobilization
• Nutritional recommendations
• Rehab-based exercises and stretches

Body Composition

Metabolic Adaptations

Aerobic exercise substantially impacts the body's muscles' energy production system and cardiovascular adaptation. The blood delivers oxygen to the muscle cells to produce energy that powers all the exercise being done. Aerobic exercise primarily relies on oxidative energy production, which takes place within the cells called mitochondria. Aerobic exercise also breaks down fat molecules for energy, which can only happen within mitochondria.

• Aerobic exercise training improves the muscle cells' ability to burn fat by generating more mitochondria and enhancing their functionality. Specifically, the body burns more fat than usual in the hours following each training session.
• With more precise quality and quantity of fat-burning machinery, aerobic training can increase the resting metabolic rate, resulting in more calories burned.
• High-intensity aerobic exercise also increases the excess post-exercise oxygen consumption - EPOC, resulting in increased calorie burn in addition to what was burned during the exercising.

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Alfredson, H et al. "Heavy-load eccentric calf muscle training for the treatment of chronic Achilles tendinosis." The American journal of sports medicine vol. 26,3 (1998): 360-6. doi:10.1177/03635465980260030301

Bright, Jacob Michael et al. "Ultrasound Diagnosis of Calf Injuries." Sports health vol. 9,4 (2017): 352-355. doi:10.1177/1941738117696019

Campbell, John T. "Posterior calf injury." Foot and ankle clinics vol. 14,4 (2009): 761-71. doi:10.1016/j.fcl.2009.07.005

Green, Brady, and Tania Pizzari. "Calf muscle strain injuries in sport: a systematic review of risk factors for injury." British journal of sports medicine vol. 51,16 (2017): 1189-1194. doi:10.1136/bjsports-2016-097177

Keeping an individual's spine in top form equals less pain and more mobility, flexibility, and freedom. The body wears down and is a natural effect of aging that happens to every single one of us. Spinal issues related to aging can become serious if not addressed and enacted upon with exercises, stretching, and chiropractic maintenance.

Aging and The Back

It is normal for the spinal discs and joints to deteriorate with age. Spinal stenosis or the narrowing of the spinal canal can also be part of the aging process. Two conditions brought on by aging are degenerative disc disease and arthritis that can also include stiffening of the spinal ligaments and osteoporosis.

• Degenerative disc disease is experienced by 40% of individuals 40 years of age
• Increases to 80% for individuals 80 years of age and older.
• It centers around discs that gradually change from being mostly water to mostly fat.
• When it is fat, the discs become narrowed and lose elasticity.

The Centers for Disease Control and Prevention say that 23% of American adults have arthritis. This is a condition that mainly affects the facet joints. The joints become swollen, which reduces the range of motion and can impinge on the spinal nerves, causing pain, weakness, and sciatica. With time the ligaments around and in the spine stiffen, reducing the range of motion, causing stenosis. Bone loss, or osteoporosis, is brought on by changes in hormones and other factors like nutrition. Aging is a natural process, but individuals can help their spines stay in top form no matter how old they are.

Practicing Healthy Posture

Right off the bat proper healthy body mechanics is a must. Staying aware and mindful of body posture maintains alignment and keeps the body balanced. Healthy posture will help reduce the effects of:

• Spinal stenosis
• Degenerative disc disease
• Herniation
• Risk of spinal fractures

Practicing proper posture includes:

• Reduce slouching
• Make sure the workstation is in top form and ergonomically sound
• Whatever activity an individual is engaged in, try to elongate and make the spine long.
• This approach also carries over to lifting.
• Make sure to bend the knees when lifting and keep the spine as vertical as possible.

Yoga

Yoga can be highly beneficial for a healthier, more youthful spine. Yoga fulfills three areas for keeping the spine in top form. This includes:

• Regular exercise
• Maintains flexibility
• Achieves ideal body weight

Yoga is an age-defying activity for the spine. Because it:

• Maintains strength
• Flexibility
• Posture
• Balance
• Can be helpful for a variety of spinal conditions, specifically arthritis pain
• Falls can cause serious injuries. Yoga can also help work on balance as well.

See a Chiropractor

Preventive medicine is key to keeping the body healthy, youthful, and as strong as possible. A chiropractic examination can determine if there are any spinal problems and a diagnosis to develop an optimal treatment plan. If body function is limited because of pain in the back and/or legs, contact Injury Medical Chiropractic and Functional Medicine Clinic and get the spine back in top form.

Body Composition

Exercise/Stability Ball Curls

This exercise works muscle groups specific to spinal strength and includes the:

• Hamstrings
• Glutes
• Deep abdominals
• Hip abductors and rotators

Exercises like this are one of the most effective ways to build functional strength and endurance in the hamstrings, hips and prevent injuries. To do this workout:

• Lie on your back with the knees bent
• Lift legs up so the bottom of the feet rests on top of an exercise ball
• Roll your legs out until they are straight
• Hold the position for a second or two
• Return to the top of the movement while squeezing the hamstrings

Working these muscles will help make squatting, lunging, or bending motions easier on the spine.

Dr. Alex Jimenez’s Blog Post Disclaimer

The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*

Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*

References

Intro: Ontario Health Technology Assessment Series. (April 2006) “Artificial discs for lumbar and cervical degenerative disc disease -update: an evidence-based analysis” https://pubmed.ncbi.nlm.nih.gov/23074480/

Intro: Centers for Disease Control and Prevention. (November 2020) “Arthritis” https://www.cdc.gov/chronicdisease/resources/publications/factsheets/arthritis.htm

Studies reveal that swimming and aquatic exercises can help in relieving back pain. Done properly it is a highly recognized form of cardio exercise as well as injury recovery and rehabilitation, especially when dealing with back pain. Other types of cardiovascular exercise/s are great and are recommended for individuals with back pain that is already being managed. This could be light walking and mild aerobics.

However, those in severe pain and more than likely not in the best shape, cardio can be hard on the body. Swimming is great for all body types, those with weight issues that contribute to their back pain, those that have trouble moving, the young, elderly plus it burns calories, builds muscle, and is very refreshing.

Swimming has been utilized as a non-impact form of exercise and is recommended for individuals in injury recovery, surgery, and for those where performing high-impact exercise/s like running would be painful and dangerous. The buoyancy or upthrust of the water counters gravity decreasing the compression on the spine.

Aqua or hydrotherapy allows cardio activity without increasing or worsening pain, which is very therapeutic. Regular cardiovascular exercises/activities are beneficial for pain reduction. Figuring out and determining the right exercise/stroke for the patient's specific ailment and length of time those exercises should be done without causing fatigue or increased pain is the objective.

Strengthening the paraspinal muscles is essential to help with spinal support and reducing back pain. Utilizing the up-thrust of the water, enables patients to exercise these muscle groups more efficiently and effectively.

Preparation

Wherever the swimming therapy will take place, it is vital that the individual feels comfortable at the location, in the water, knows how to swim as this puts an individual at ease, not worrying about their surroundings and able to focus completely on their therapy/rehab.

If an individual is not a confident swimmer, the therapy can be done in shallow water or a rehabilitation pool and if cleared with a doctor taking swimming lessons with back pain in mind could be part of a therapy program. Once confident in the water warm-up in the shallow end or do some walking/cycling before actual swimming.

Therapeutic Strokes

Strokes for the therapeutic workout will be determined by the doctor, specialist, chiropractor, therapist, etc. These strokes are recommended to protect the spine while keeping pain at bay. Although individual cases are completely unique, and a doctor/therapist could recommend other strokes, the safest strokes found for back pain are the freestyle and the backstroke.

Strokes like the butterfly or breaststroke cause a natural extension/arch in the low back, which can be quite painful. So a patient does not have to lift their heads, which could cause them to arch their backs as well, could benefit using a center snorkel.

Regimen Frequency, Length

Like all forms of exercise, especially when dealing with back pain moderation is the way to go avoiding repetitive/overuse injuries. Soreness after the workout that goes away within a few hours is normal. But if the soreness lasts to the next day, this could the body warning the patient they are doing too much. For swimming, therapists usually recommend three days a week 20 to 30-minute workout. With activity response being used as a guide to progress or decrease the intensity or volume of the exercise. A gradual increase in activity until the patient reaches a workout regimen that fits:

• Age
• Condition level
• Physical ability

Considerations

When swimming or performing any exercise/s the benefits are completely dependent on the individual and back condition. It is difficult to determine how well therapeutic swimming will work, as every individual and the condition/s they are dealing with are different. Individuals with arthritis or spinal stenosis have been shown to do well using hydrotherapy because of decreased spinal compression. Each patient might have to make certain adjustments based on their condition and the doctor's, chiropractor, specialist's treatment plan.

For example, someone with cervical spine arthritis or stenosis could have a difficult time lifting their head to breathe. In this case, they could be instructed to swim using only the backstroke or using a customized stroke so they don't have to lift the head. Every patient needs to try and see what works for their specific condition. What works for one patient, may not work for another. Find out if swimming could be a treatment option for your back condition. With this in mind, finding a form of aqua/swimming exercise that suits you can be achieved.

Back Pain Management 

Dr. Alex Jimenez’s Blog Post Disclaimer

The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*

Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*

Just put one foot in front of the other and you’ll boost your brain at the same time.

That’s the conclusion of a small study that found the impact of a foot while walking sends pressure waves through the arteries that increases blood supply to the brain. “New data now strongly suggest that brain blood flow is very dynamic,” said researcher Ernest Greene and his colleagues at New Mexico Highlands University.

Activities such as bicycling, walking and running may optimize brain function and overall sense of well-being during exercise, the researchers said.

There are 3 primary parts of exercise: cardiovascular exercise, strengthening exercises, and flexibility training. And let’s face it—those first 2 typically get more emphasis. Cardiovascular exercise (running, for example—anything which gets your pulse up) and strength training (lifting weights) come with some rather immediate outcomes. They help us build muscle and lose weight , all while helping us be more fit. It takes longer to see those advantages.
But here’s the deal: flexibility becomes more significant as you grow old. Being limber can help battle those aches and pains related to aging; stretching can help you maintain better joint health. It can also make those daily jobs—carrying groceries, going up and down stairs etc. much easier.

However, you can’t wake up when you’re 64 and unexpectedly be equally as adaptable as you were when you were 24. It’s much better and even more efficient to work flexibility training into your workout routine throughout your own life.

(Rest assured: if you are 64 and were hoping to regain some of that youthful flexibility, you can start working it in your workout routine now. Simply be realistic concerning the outcomes. You will, most likely, never be as flexible as you once were, but working on flexibility at any age is rewarding.)

TALK TO YOUR PHYSICIAN OR PHYSICAL THERAPIST BEFORE BEGINNING A NEW WORKOUT PLAN

They could help you establish realistic targets and create a plan that best suits your life. You may want to think about working with a personal trainer to assist you ease into the brand new routine.

FLEXIBILITY TRAINING IS MORE THAN DOING A FEW STRETCHES

After a run is yes, better than nothing, doing a couple of hamstring stretches, but you won’t find as many long-term gains as you’d see from a flexibility plan that is more developed.

To get the most benefit from flexibility training, you should have a personalized program, one that takes into account your body and demands. As stated earlier, a personal trainer or physical therapist is able to help you develop the best plan for you.

And remember: the more time and attention you give to flexibility training, the more gains you’ll see—especially those long term gains.

TAKE YOUR ACTIONS INTO ACCOUNT

Think, also, about your daily life: does your job involve a lot of sitting or lifting?

A personalized flexibility training program is able to help you enhance your freedom (how well your joints move) and stability (keeping good posture and body alignment during actions in order for your body isn’t under undue strain). It can allow you to excel in sports or your activities, in addition to help you take good attention to your body on a daily basis.

GIVE SPECIAL FOCUS TO MUSCLES THAT FEEL TIGHT

The shoulders, chest, hamstrings, and hips are often tight, but you may find tightness in other regions depending on harms, pressure in your lifetime, or how rough a particular workout was. By tailoring your flexibility training to your body, you’ll prevent overstretching muscles—or muscles that are lost that need consideration.

YOUR BODY KNOWS WHAT’S BEST FOR IT

Listen to your body, and don’t push it too much when you’re stretching. Instead, ease into a stretch when you’ve reached the limit of what you are able to do at that point, and understand.

Also, you need to prevent ballistic stretches—that sort of extending where you bounce in and out of the stretch. That strategy isn’t as successful holding the stretch for about 10 to 30 seconds and then as slowly stretching your muscles.

YOU CAN BE CREATIVE WITH STRETCHING

Within the plan that was developed for you, you can use resistance balls, towels, or other props that’ll allow you to go deeper in your stretches. Assortment will also make you more likely to stay with your flexibility training plan.

WARM UP FOR STRETCHING

You may be a bit confused—isn’t stretching a warmup? How do you warm up for stretching? This is where a brisk walk or short jog can help: get your heart pumping and your muscles limber before stretching.

TAKE A FLEXIBILITY COURSE IN THE FITNESS CENTER

Assess your gym’s class program; it may be that they have a few flexibility or stretching classes. Sometimes these courses combine cardiovascular work, strength training, and flexibility work—all 3 parts of exercise in one class! Or you may take a class that’s exclusively focused on stretching.

YOUR MIND CAN STRETCH

Pilates and yoga are outstanding flexibility training trainings. Plus, they teach you about relaxation, meditation, and other head-body techniques—ways to help calm your body and emotions, which can, subsequently, make your body more receptive to being stretched.

STRETCHING IS SIGNIFICANT FOR EVERYONE

Maybe you’ve got this bogus organization with extending—that only individuals in rehabilitation do it or that it’s only for individuals who aren’t actually in shape (that’s: it’sn’t “real” exercise). Well, it’s time to go past that misconception. Everyone should stretch. Look for inspiration or proof at Olympic and professional athletes: they know that flexibility training is a key section of peak performance.

YOU MUST BE CONSISTENT

It needs to be part of your routine, for stretching to be as effective as possible. This isn’t something which you do for a few weeks and after that move on. Regular stretching and flexibility work—along with cardiovascular exercise and strength training —will assist you to take good care of your own body for years to come.

Over the years, I have equated what we do as chiropractors during our clinical evaluations to being “diagnosis detectives.” In my practice, evaluating an injury like a detective would examine a crime scene has proven to be one of my most successful clinical habits.

None of our patients comes into our office with a deficiency of low back pain or knee pain that their body then decides to express. It is our job to help identify the underlying reasons for which they incurred such presenting complaints if we are going to have a lasting impact.

On the Case: Knee Pain

If we look specifically at knee pain, we know numerous therapeutic interventions help alleviate the discomfort associated with the plethora of functional and structural disturbances affecting the knee. But should the knee be the main area of focus? When I put my diagnosis detective hat on, I typically see the knee as an area of what I refer to as a “victim zone.” At a crime scene, there are victims, criminals and mob bosses, and the sooner you identify the mob bosses who encouraged the criminal actions, creating the victims, the better you will able to solve the case.

I view the human body in the same regard. Many times, the areas of the body our patients come to see us about are really just the victim zones. Unfortunately, too many practitioners focus on victim zones as the target for their treatments. Without taking the time to properly identify the reasons why that area became a victim in the first place, patients can be left with ongoing aches and pains that could have otherwise been resolved.

For example, when looking at the knee, it is one of our largest joints positioned between two of the longest bones in the human body. The knee joint experiences immense transmission of forces through it each day and with each weight-bearing action. Many different criminals can increase the strain experienced by the knee. One such criminal is excessive pronation or supination of the ankle, leading to altered kinetics and kinematics of the knee. Another key criminal is weakness of the hip musculature. The gluteus medius / minimus /maximus can be culprits as well.

Weakness of the gluteal muscles leads to an inability to properly control femoral positioning and most commonly, excessive internal femoral rotation. The uncontrolled internal femoral rotation then leads to excessive torsion at the knee. Torsion at the knee is not a good thing, often resulting in musculotendinous and articular strain or trauma.

The Standing Squat Test

To help identify if this is the case, you can use a simple clinical test called the standing squat. This dynamic movement evaluation helps you identify some kinetic clues as to where the criminals are, so you can better target your therapeutic interventions.

Simply have your patient stand with their feet shoulder-width apart and have them squat as low as they can without letting their heels come off the floor. Did they experience any discomfort? Did they look symmetrical, or did they shift to one side or the other? And if they did shift, did they shift right away or after about 45 degrees of hip flexion? All of these questions help to formulate your clinical hypothesis and build your criminal case.

Many practitioners are beginning to perform dynamic movement evaluations and think of the body as a whole. Let’s evolve our clinical practice to now starting to look for the mob bosses. This helps to answer the all-important question, “Why did the criminals behave the way they did?”

The standing squat test to help identify gluteal weakness causing internal femoral rotation and subsequent excessive torsion at the knee.In the case of looking at a patient presenting with knee pain, you have put them through the squat evaluation, as well as your other clinical examination strategies, and identified that they have weakness in the gluteal muscles leading to excessive femoral internal rotation. Through your physical evaluation, you may have identified trigger points locally in the muscles, as well as articular dysfunction to be treated accordingly.

But one of the most common mob bosses is lack of physical conditioning leading to an inability of the right muscles to do the right thing at the right time. This is extremely common in the gluteal muscles, and is often one of the main contributing factors surrounding knee pain and low back pain, including sacroiliac joint syndrome.

Gluteal Exercises to Help Support the Knee

One of the best ways to support patient care and eliminate the true cause of patients’ presenting complaints (the “mob bosses”) is through exercise. Exercise is one of the most discussed, yet misunderstood nonpharmacologic management strategies for musculoskeletal conditions. I personally believe there isn’t a single patient who couldn’t benefit from the targeted use of exercise. In our knee-pain scenario, exercise can help reinstate proper functioning to crucial muscles charged with helping the body perform the movements of life as efficiently as possible.

So, the next time you are treating chronic, recurrent knee pain and have identified the gluteal muscles as being deficient in their capacity, try prescribing gluteal strengthening exercises the patient can perform at home.

Great training exercises for the gluteal complex include the three-point lunge. This is a great exercise not only to work the gluteal muscles, mainly the gluteus medius and gluteus minimus; but also the quadriceps, including the vastus medialis. The three-point lunge also helps promote better balance and postural control when transitioning from one position to the next.

The gluteal bridge exercise helps activate the gluteal complex while minimizing compressive forces experienced at the knee.Unfortunately, the gluteus maximus doesn’t get enough stimulation with this movement to promote strengthening effects, so you can add a chair step-up to help elicit the proper muscle recruitment. If the patient is having difficulty with movements like the step-up due to knee pain, you can substitute with exercises such as the gluteal bridge with the feet elevated. This will help activate the gluteal complex while minimizing compressive forces experienced at the knee. Once the patient begins to develop the appropriate pelvic stability and you have successfully reduced the localized irritation, you can progress them to the step-up.

Exercise offers a significant advantage when combined with the therapeutic interventions you currently use. As with any of your techniques, therapeutic exercise can be manipulated to target the specific needs of your patients. The inclusion of therapeutic exercise as an intervention as well as looking at your presenting patients as a diagnosis detective, examining presenting injuries like they are crime scene, will provide you with a significant advantage in the quest to help your patients.

Strength training and building strong muscles can help an individual lose weight. Exercising in general is a great way to burn calories and improve fitness levels but, muscle tissue can burn as many as 15 times more calories per day than fat tissue, including during rest.

Building strong muscles can also help protect an individual’s joints, especially the back. when the muscles are stronger, the body places less pressure on the joints and connective tissue during physical activities, including exerting activities such as weight lifting. Building strong muscles to relieve strain on the joints is also essential for preventing and/or treating arthritis. Also, building stronger muscles can help improve an individual’s posture.

Strength training and building stronger muscles is also healthy for the heart. Muscle tissue is able to perform with less amounts of oxygen, in other words, the heart doesn’t need to pump harder when being active. Additionally, building strong muscles can be good for managing blood pressure. 

Strength training can greatly benefit individuals as they age, helping to prevent injury or certain conditions. As we age, the body undergoes natural physical changes, such as degeneration of the joints, causing the development of certain health conditions, such as a degeneration of the spine or arthritis.

Building strong muscles through strength training is essential towards maintaining overall health, fitness, and wellness. 

By learning how to participate in strength training workouts, a majority of individuals can ultimately benefit from their body’s natural functions in order to prevent, improve, and maintain, their ideal fitness goals.

Exercise is a beneficial part of every individual’s lifestyle to accomplish overall health and wellness but, many athletes often overlook how as their bodies change with age, their workout habits must also change. While many individuals can disagree, changing exercise habits as people age can help prevent injuries while maintaining fitness.

Various individuals describe no longer being able to participate in the same strenuous physical activities they were normally capable of. Those same individuals frequently explain how performing the same level of exercise as they did once before has now become difficult, often causing pain and soreness. As we age, it’s not necessary for people to stop exercising altogether, instead, several exercise changes can be made. It’s still important to continue adding activities to your daily routines to help maintain the body strong and flexible.

Seeking help from a personal trainer can specifically be beneficial for many people in these cases. A personal trainer will work to determine an individual’s strengths and weaknesses as well as determining the best and least appropriate workouts for everyone to achieve their personal fitness goals while avoiding any possible injuries.

Older athletes and people need to focus on building the strength of their muscles as well as making sure their body is getting the appropriate amount of rest it needs to recover. 

Maintaining a fit, flexible, and injury free body as we age can be achieved by changing your workout routine every day. Using different muscles and joints in different directions in the key to spreading out the force and keeping the body healthy through time.

The best way to warm up the body is to simply start gradually. As a runner for example, the individual can start with a slower running pace per mile for the first 10 minutes, gradually increasing the speed. The same can be done with cycling. The individual can take their average pace and progressively add 30%. By doing this, the body can slowly become accustomed to any fitness activity being performed. As a golfer, the individual can begin warming up by using half swings for the first 10 balls and gradually open up the swing. As a tennis player, running several laps around the court can serve as a warm up as well as get the athlete used to the surface of the courts.

 Prior to starting any routine requiring physical exertion, make sure to consult a specialist to discuss an appropriate set of work-outs as well as a proper warm up set of stretches and exercises for each specific sport or physical activity. Warming up the body before exercise is important in order to avoid injury and other complications.