For athletes, the vertical jump is a skill that can be increased and improved with proper training. To improve jumping abilities for sports like basketball, tennis, volleyball, or track and field events such as the high jump it is necessary to do both strength and power training. Research has found certain key components can help athletes become better at jumping. There are different ways to improve an individual’s vertical jump. Here we go over some of the most effective exercises including plyometrics, and exercises that build strength and power.
Vertical Jump Increase and Improvement
Jumping is an explosive movement.
To jump well, an individual needs a consistent powerful spring.
This is achieved by training the explosive/fast-twitch muscle fibers with the ability to shorten and stretch dynamically.
Upper body strength is important for creating upward momentum.
Strength exercises involve slow, controlled movements like squats, lunges, and step-ups with weights.
Power exercises involve explosive, quick movements.
Plyometrics involve explosive hopping, bounding, and jumping drills that combine strength and speed.
Exercises
Plyometrics
Common plyometric exercises include hops, jumps, and bounding movements.
A popular exercise is jumping off a box and rebounding off the floor then jumping onto another, higher box.
Box jumps provide practice for jumping.
Single-Leg Squats
Single-leg squats can be done almost anywhere, without equipment.
They work the hips, hamstrings, quadriceps, gluteus maximus, and calves.
They strengthen the core and increase flexibility.
Full Squats
This is a barbell exercise to build strength and power.
It is considered one of the best total body exercises.
Weighted Step-Ups
The step-up is a recommended all-around exercise that can be done almost anywhere.
Not only will it build strength in your quadriceps, but you can also use it as part of a cardio workout.
It has a low risk of injury.
Overhead Walking Lunges
All that is needed is a weight and room to walk.
This exercise builds power, strength, and speed in the legs.
Improves core strength.
Stair Running
This is a high-intensity workout that builds speed, power, and cardiovascular fitness.
It targets the glutes, quads, and calves.
Agility Drills
Agility drills can include jumping to improve coordination, speed, power, and specific skills.
Sprints
Sprints are quick intense exercises to build muscle and increase performance.
Sprints use more muscle groups.
Practice
Build strength by performing basic weight training exercises using slow, controlled movements.
Build power with faster dynamic movements.
Improve movement speed to create power with explosive, quick exercises.
Work on form, by incorporating the lead-up to the jump, arm motion, and safe landing technique.
Include time to practice maximum jumping and bring it all together.
Always warm up before jumping or performing drills to keep the joints and body safe.
Athletes jump rope to get the blood circulating and warm up their muscles.
Do several slow, controlled toe raises to prepare the feet and ankles for jumping and landing.
Gradually work up to a full vertical jump, by doing box and squat jumps.
Jumping
When finally working on the vertical jump, start with the feet hips-distance apart.
If measuring jump height, stand about a foot away from the measuring tape or measuring bar on the side.
Start with arms overhead.
As you drop into a squat position swing the arms behind the hips.
Swing back up to the starting position before going for the full jump.
The pre-swing helps build momentum.
Land with the knees bent to minimize the impact.
Jumping is a high-impact activity that can take a toll on the knees, hips, ankles, and feet. Be sure to rest the body between hard workouts so the muscles have time to recover, repair, and build up.
Improving Athletic Performance
References
Barnes, Jacque L et al. “Relationship of jumping and agility performance in female volleyball athletes.” Journal of Strength and conditioning research vol. 21,4 (2007): 1192-6. doi:10.1519/R-22416.1
Bezerra, Ewertton DE S et al. “Influence of Trunk Position during Three Lunge Exercises on Muscular Activation in Trained Women.” International journal of exercise science vol. 14,1 202-210. 1 Apr. 2021
Hedlund, Sofia, et al. “Effect of chiropractic manipulation on vertical jump height in young female athletes with talocrural joint dysfunction: a single-blind randomized clinical pilot trial.” Journal of Manipulative and physiological therapeutics vol. 37,2 (2014): 116-23. doi:10.1016/j.jmpt.2013.11.004
Hernández, Sebastian, et al. “Effects of Plyometric Training on Neuromuscular Performance in Youth Basketball Players: A Pilot Study on the Influence of Drill Randomization.” Journal of sports science & medicine vol. 17,3 372-378. 14 Aug. 2018
Karatrantou, Konstantina, et al. “Can sport-specific training affect vertical jumping ability during puberty?.” Biology of sport vol. 36,3 (2019): 217-224. doi:10.5114/biolsport.2019.85455
Markovic, Goran. “Does plyometric training improve vertical jump height? A meta-analytical review.” British Journal of sports medicine vol. 41,6 (2007): 349-55; discussion 355. doi:10.1136/bjsm.2007.035113
McLellan, Christopher P et al. “The role of rate of force development on vertical jump performance.” Journal of Strength and conditioning research vol. 25,2 (2011): 379-85. doi:10.1519/JSC.0b013e3181be305c
Rodríguez-Rosell, David, et al. “Traditional vs. Sport-Specific Vertical Jump Tests: Reliability, Validity, and Relationship With the Legs Strength and Sprint Performance in Adult and Teen Soccer and Basketball Players.” Journal of Strength and conditioning research vol. 31,1 (2017): 196-206. doi:10.1519/JSC.0000000000001476
Vanezis, Athanasios, and Adrian Lees. “A biomechanical analysis of good and poor performers of the vertical jump.” Ergonomics vol. 48,11-14 (2005): 1594-603. doi:10.1080/00140130500101262
Factors that cause poor unhealthy posture can be caused by the day-to-day effects of gravity on the body, personal, work, or sports injuries, illness, genetics, or a combination of these factors is also common. This leads to neck and back pain that leads to various musculoskeletal health issues. Achieving consistent healthy posture requires technique and practice. Chiropractic treatment with massage and/or physical therapy can restore muscles to optimal mobility and function.
Factors That Cause Unhealthy Posture
Factors that cause posture problems, like back pain, are often caused by issues with the strength and flexibility ratio between the body’s muscle groups that hold the body upright.
Muscle Guarding
After sustaining an injury, muscles can spasm to protect the injured and the surrounding area.
Muscle spasms can help keep injuries stable and protect them from worsening, but they can also limit movements and cause pain symptoms.
Prolonged muscle spasms can lead to weakened/vulnerable muscles creating an imbalance between the muscles guarding against the injury and those still working normally.
This can cause the body posture to shift to compensate.
Muscle Tension
Muscle weakness or tension can develop when holding a prolonged position day after day or when doing daily tasks/chores in a way that places added tension on the body.
When certain muscle groups are weak or tense, posture will be affected.
Aches and pains begin to develop from the awkward positioning and the other muscles that must work overtime.
Unhealthy Habits
Compensation is when the body can still achieve its movement goal but with compromised and unhealthy alignment.
As the body compensates and accommodates muscle spasms, weakness, tension, and/or imbalance begin to present.
When this happens, the body may be forced to use alternate and less efficient patterns of muscle contraction and flexion.
Technology
Using technology or working with several combined devices can slowly shift the body from correct alignment.
Incessant texting can cause text neck to develop, a condition in which the neck is held in too much flexion, or forward bending, for a prolonged time.
Discomfort, trigger points, and pain symptoms will start to develop, which leads to further posture problems.
Stress and Mental Health
Individuals who experience stress regularly and easily are factors that cause posture problems.
Stress can contribute to shallow breathing or overly-contracted muscles, causing the body to shift out of alignment.
Adjusting posture can help counter the stress effects.
Shoes
Footwear affects posture.
Heels extend the body’s weight forward, which can cause hip and spinal misalignment.
Individuals can wear down the outside or inside of their shoes faster because of things like:
Imbalanced kinetic forces will be translated up the ankle, knee, hip, and lower back.
This can lead to pain and discomfort in any of these joints.
Genetics
Sometimes factors that cause unhealthy posture are hereditary.
For example, Scheuermann’s disease – a condition in which adolescent boys develop pronounced kyphosis in their thoracic spines.
It is recommended to work with the individual’s primary/specialist healthcare provider in conjunction with a chiropractic specialist team for treatment and management.
Chiropractic treatment can help individuals achieve and maintain proper posture through various massage therapies to release tightness and relax the muscles, decompression to realign the spine, adjustments to realign the body, and postural training through exercises and stretches to develop healthy postural habits.
Quick Patient Intake
References
In, Tae-Sung et al., “Spinal and Pelvic Alignment of Sitting Posture Associated with Smartphone Use in Adolescents with Low Back Pain.” International Journal of Environmental Research and Public Health vol. 18,16 8369. 7 Aug. 2021, doi:10.3390/ijerph18168369
Korakakis, Vasileios, et al. “Physiotherapist perceptions of optimal sitting and standing posture.” Musculoskeletal Science & Practice vol. 39 (2019): 24-31. doi:10.1016/j.msksp.2018.11.004
Mansfield JT, Bennett M. Scheuermann Disease. [Updated 2022 Aug 21]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: www.ncbi.nlm.nih.gov/books/NBK499966/
Mingels, Sarah, et al. “Is There Support for the Paradigm ‘Spinal Posture as a Trigger for Episodic Headache’? A Comprehensive Review.” Current pain and headache reports vol. 23,3 17. 4 Mar. 2019, doi:10.1007/s11916-019-0756-2
Mork, Paul Jarle, and Rolf H Westgaard. “Back posture and low back muscle activity in female computer workers: a field study.” Clinical biomechanics (Bristol, Avon) vol. 24,2 (2009): 169-75. doi:10.1016/j.clinbiomech.2008.11.001
Pope, Malcolm H et al. “Spine ergonomics.” Annual review of Biomedical Engineering vol. 4 (2002): 49-68. doi:10.1146/annurev.bioeng.4.092101.122107
Shaghayegh Fard, B et al. “Evaluation of forward head posture in sitting and standing positions.” The European Spine Journal: official publication of the European Spine Society, the European Spinal Deformity Society, and the European Section of the Cervical Spine Research Society vol. 25,11 (2016): 3577-3582. doi:10.1007/s00586-015-4254-x
Tinitali, Sarah, et al. “Sitting Posture During Occupational Driving Causes Low Back Pain; Evidence-Based Position or Dogma? A Systematic Review.” Human Factors vol. 63,1 (2021): 111-123. doi:10.1177/0018720819871730
Wernli, Kevin, et al. “Movement, posture and low back pain. How do they relate? A replicated single-case design in 12 people with persistent, disabling low back pain.” European Journal of Pain (London, England) vol. 24,9 (2020): 1831-1849. doi:10.1002/ejp.1631
With the summer heatwave blasting through, some individuals can experience digestive health problems. The relationship between the temperature outside and the temperature in the body translates to the digestive system. As the heat rises, it can make the digestive system slow down and become weakened feeling bloated, nauseated, and tired. The body’s balance may feel off because the body lowers its internal temperature to protect itself. Individuals must be careful not to overload themselves with the wrong foods. One way to avoid problems and maintain digestion working smoothly is to eat lighter, eat smaller portions for each meal, and eat easily digestible foods. Doing this will allow the body will feel cooler, and maintain alertness and energy throughout the hot day.
The objective is not to skip meals but to eat regular meals, just smaller and easily digestible ones. Foods low in fiber tend to be easy to digest and can help the body feel better.
White Rice
White rice is low in fat and fiber, making it easy on the stomach and easy to digest.
It is not associated with any gastrointestinal issues and is considered a safe starch because it is an easy source of carbohydrates that provides instant energy.
To digest rice even more easily, eat it by itself or pair it with foods low in fat.
Certain foods that are high in fat, like vegetable oils, can take longer to digest and could cause discomfort.
A 1/2 cup of cooked white rice:
210 calories
4g protein
0g fat
49g carbohydrates
1g fiber
Bananas
Ripe bananas are an easily digestible fruit that only contains a moderate amount of fiber.
They are associated with improvements in both constipation and diarrhea,
Individuals with a variety of digestive issues may experience relief when incorporating bananas into their diets.
Cooking bananas makes them even easier to digest as it makes certain nutrients easier to absorb.
Make sure the bananas are ripe enough.
Unripe bananas can be more difficult to digest.
1 medium raw/ripe banana:
105 calories
1.3g protein
0.4g fat
27g carbohydrates
3g fiber
Applesauce
Although made from apples, applesauce is low in fiber and a great source of vitamin C.
Cooked, canned, or processed fruits tend to be lower in fiber and easier to digest.
Applesauce is recommended to calm a variety of stomach-related ailments like constipation, diarrhea, and gastroparesis.
A 4-ounce serving of applesauce:
90 calories
0g protein
0g fat
22g carbohydrates
2g fiber
White Bread
Plain white bread is low in fiber and easier to digest than bread made with whole-grain wheat bread.
It is often fortified with nutrients including folic acid, B vitamins, vitamin D3, and more.
Try plain toast for breakfast
Use low-fat fillings for an easily digestible sandwich for lunch or dinner.
2 slices of plain white bread:
150 calories
4g protein
28g carbohydrates
2g fat
1g fiber
Chicken and Turkey
Lean proteins low in fat like chicken breast and turkey are easy to digest.
Individuals experiencing digestive problems are recommended to consume lean protein over fattier red meats.
A 3-ounce serving of skinless, boneless chicken breast:
128 calories
26g protein
2.7g fat
0g carbohydrates
0g fiber
Sweet Potatoes
Cooked potatoes of all varieties are examples of easily digestible foods.
Sweet potatoes are gentle on the digestive tract because they are mostly insoluble fiber, which speeds up digestion and increases regularity.
To make potatoes easier to digest, remove the skins and mash the inside.
Removing the skins decreases the fiber content, and mashing them makes digestion easier.
1 medium sweet potato that is cooked and peeled:
135 calories
3g protein
0.2g fat
31g carbohydrates
5g fiber
Other recommendations that could help stimulate digestion include drinking more water, getting more sleep, reducing stress levels, and exercising.
The Healing Diet
References
Howard, Sally, and Geetanjali Krishna. “How hot weather kills: the rising public health dangers of extreme heat.” BMJ (Clinical research ed.) vol. 378 o1741. 14 Jul. 2022, doi:10.1136/bmj.o1741
Kong, Fanbin, et al. “Physical changes in white and brown rice during simulated gastric digestion.” Journal of food science vol. 76,6 (2011): E450-7. doi:10.1111/j.1750-3841.2011.02271.x
Nguyen, Hoang Chinh et al. “Bioactive Compounds, Antioxidants, and Health Benefits of Sweet Potato Leaves.” Molecules (Basel, Switzerland) vol. 26,7 1820. 24 Mar. 2021, doi:10.3390/molecules26071820
Remes-Troche, José María. “Too hot” or “too cold”: effects of meal temperature on gastric function.” Digestive diseases and sciences vol. 58,9 (2013): 2439-40. doi:10.1007/s10620-013-2789-4
Salfi, Salvatore F, and Karyn Holt. “The role of probiotics in diarrheal management.” Holistic nursing practice vol. 26,3 (2012): 142-9. doi:10.1097/HNP.0b013e31824ef5a3
Singh, Balwinder, et al. “Bioactive compounds in banana and their associated health benefits – A review.” Food Chemistry vol. 206 (2016): 1-11. doi:10.1016/j.foodchem.2016.03.033
Stiffness and pain developing in the shoulder could be adhesive capsulitis, (frozen shoulder), a condition in the shoulder’s ball-and-socket joint/glenohumeral joint. It usually develops over time and limits the functional use of the arm. The pain and tightness restrict arm movement, and the duration of symptoms can persist for 12-18 months. The cause is often unknown, but it is more common in individuals over 40, individuals with diabetes, thyroid disease, and cardiac conditions have an increased risk of developing the condition, and women tend to develop the condition more than men. Chiropractic treatment can be effective at relieving pain and expediting recovery.
Stiffness and Pain
The shoulder joint allows more movement than any other joint in the body. A frozen shoulder causes the capsule surrounding the shoulder joint to contract and form scar tissue. The capsule contraction and the formation of adhesions cause the shoulder to become stiff, restrict movement, and cause pain and discomfort symptoms.
Stages
The progression is marked by three stages:
Freezing
Stiffness and pain begin to restrict motion.
Frozen
Movement and motion are severely restricted.
Thawing
The shoulder starts to loosen up.
It can take years to fully resolve symptoms.
In mild cases, a frozen shoulder can go away on its own but that does not mean that it is truly healed and correctly aligned.
Even in mild cases seeking treatment is recommended, rather than just waiting for it to go away.
Symptoms
Limited range of motion.
Stiffness and tightness.
Dull or aching pain throughout the shoulder.
Pain can radiate into the upper arm.
Pain can be triggered by the smallest movements.
The symptoms are not always due to weakness or injury, but actual joint stiffness.
Causes
Most frozen shoulders occur with no injury or discernible cause but the condition is often linked to a systemic condition or one that affects the entire body.
Age and Gender
Frozen shoulder most commonly affects individuals between the ages of 40 to 60, and is more common in women than in men.
Endocrine Disorders
Individuals with diabetes have an increased risk of developing a frozen shoulder.
Other endocrine abnormalities like thyroid problems can also lead to the development of this condition.
Shoulder Trauma and/or Surgery
Individuals who sustain a shoulder injury, or undergo surgery on the shoulder can develop a stiff and painful joint.
When injury or surgery is followed by prolonged immobilization/resting the arm, the risk of developing a frozen shoulder increases.
Other Systemic Conditions
Several systemic conditions such as heart disease have also been associated with an increased risk of developing the condition and can include:
High cholesterol
Adrenal disease
Heart and lung disease
Parkinson’s disease
Stiffness and pain can also be associated with damage to the joint from injuries or other shoulder problems that include:
A frozen shoulder associated with any of these causes is considered secondary.
Treatment
A diagnosis is made by observing the range of motion in the shoulder, considering the two types:
Active Range
This is how far an individual can move a body part on their own.
Passive Range
This is how far another person like a therapist or doctor can move the body part.
Therapies
Chiropractic, massage, and physical therapy involve stretches, realignment, and exercises to relieve pain symptoms and restore mobility and function.
Usually, strength is not affected by a frozen shoulder but a chiropractor may want to strengthen the surrounding muscles to better support the shoulder and prevent worsening the injury or causing a new injury.
Anti-inflammatory medications and corticosteroid injections may help manage pain symptoms.
Getting a diagnosis and treatment during the freezing stage can keep the condition from progressing and expedite recovery time.
Enhancing Health: Evaluation and Treatment
References
Brun, Shane. “Idiopathic frozen shoulder.” Australian Journal of general practice vol. 48,11 (2019): 757-761. doi:10.31128/AJGP-07-19-4992
Chan, Hui Bin Yvonne, et al. “Physical therapy in the management of frozen shoulder.” Singapore medical journal vol. 58,12 (2017): 685-689. doi:10.11622/smedj.2017107
Cho, Chul-Hyun, et al. “Treatment Strategy for Frozen Shoulder.” Clinics in orthopedic surgery vol. 11,3 (2019): 249-257. doi:10.4055/cios.2019.11.3.249
Duzgun, Irem, et al. “Which method for frozen shoulder mobilization: manual posterior capsule stretching or scapular mobilization?.” Journal of Musculoskeletal & neuronal interactions vol. 19,3 (2019): 311-316.
Jain, Tarang K, and Neena K Sharma. “The effectiveness of physiotherapeutic interventions in the treatment of frozen shoulder/adhesive capsulitis: a systematic review.” Journal of back and musculoskeletal rehabilitation vol. 27,3 (2014): 247-73. doi:10.3233/BMR-130443
Kim, Min-Su, et al. “Diagnosis and treatment of calcific tendinitis of the shoulder.” Clinics in shoulder and elbow vol. 23,4 210-216. 27 Nov. 2020, doi:10.5397/cise.2020.00318
Millar, Neal L et al. “Frozen shoulder.” Nature reviews. Disease primers vol. 8,1 59. 8 Sep. 2022, doi:10.1038/s41572-022-00386-2
Massage guns can help relieve aching muscles and prevent soreness when used before and after physical activity, work, school, and exercise. They provide massage therapy benefits by targeting muscles with rapid burst pulses. Massage guns can be percussive or vibration-based. Percussive therapy helps increase blood flow to a targeted area, which reduces inflammation and muscle tension, and breaks up knots/trigger points that may have formed in the tissues from added stress or intense physical activity. One of the benefits is that they come with interchangeable massage gun head attachments that target different muscle groups and provide different types of massage. There are many types of interchangeable massage heads, we go over the most common to give a general idea of how they work. If experiencing joint pain, injury, acute muscle pain, or other musculoskeletal disorders, make sure to get clearance from a doctor before using a massage gun.
Massage Gun Head Attachments
The variations of attachments/heads are designed and shaped differently to effectively apply the right amount of pressure to rejuvenate the body’s pressure points, soothe tissues, and release tight and sore muscles. The different heads are designed with a distinctive purpose based on the muscle groups targeted. This maximizes effectiveness and ensures maximum comfort and safety.
Ball Head
The ball attachment is for overall muscle recovery.
It provides a broad surface area and mimics the hands of a skilled massage therapist, delivering a soothing kneading sensation.
Made of durable material, the ball massage head can reach deep into the muscles.
Its round shape makes it more flexible to use anywhere, especially the large muscle groups like the quads and glutes.
U/Fork Shaped Head
A plastic, dual-pronged head also known as a fork head.
The attachment provides relief to areas like the shoulders, spine, neck, calves, and Achilles tendon.
Bullet Head
The plastic head is named as such because of its pointed shape.
This is recommended for tightness and discomfort in the joints, deep tissues, trigger points, and/or small muscle areas like the feet and wrist.
Flat Head
The multipurpose flat head is for full-body general massage.
It helps relieve stiffness and pain for total body muscle relaxation, including muscle groups closer to bone joints.
Shovel-Shaped Head
The shovel-shaped head is for the abdominal muscles and lower back.
The attachment provides stimulation to release stiff muscles.
Using The Right Head
Which head to use depends on the individual’s specific needs and preferences. Consider the following factors when selecting a massage gun head:
Targeted Areas
Identify the body areas requiring the most attention.
If muscle tightness or soreness is occurring in larger muscle groups, like the back or legs, the ball attachment is recommended.
For more precise areas like trigger points, the bullet head is recommended.
Heads can be used in conjunction – for example, a large surface area head is used to relax and loosen and relax a general area, then a more precise head is used to focus the massage on the actual tight spot or trigger point.
Massage Intensity
Massage intensity levels can be varied from a light massage to full force.
For a softer touch on sensitive muscles, flat head or forkhead attachments are recommended.
For deep muscle penetration and consistent pressure, the bullet head or shovel head attachments are recommended.
Specific Conditions
Consider any specific conditions or injuries previous and current.
For individuals recovering from an injury or with sensitive areas, it’s important to choose a massage gun head that provides the necessary relief without causing discomfort or worsening an injury.
Try Out Different Heads and Settings
Experiment with different massage head attachments and speeds to find the one that works best for the intended purpose.
Explore each to discover personal preferences.
Start with the lowest setting and gradually increase, based on comfort level.
Always consult with a qualified healthcare provider regarding any medical concerns before using a massage gun.
Choosing The Right Massage Head Attachment
References
Bergh, Anna, et al. “A Systematic Review of Complementary and Alternative Veterinary Medicine in Sport and Companion Animals: Soft Tissue Mobilization.” Animals: an open access journal from MDPI vol. 12,11 1440. 2 Jun. 2022, doi:10.3390/ani12111440
Imtiyaz, Shagufta, et al. “To Compare the Effect of Vibration Therapy and Massage in Prevention of Delayed Onset Muscle Soreness (DOMS).” Journal of Clinical and diagnostic research: JCDR vol. 8,1 (2014): 133-6. doi:10.7860/JCDR/2014/7294.3971
Konrad, Andreas, et al. “The Acute Effects of a Percussive Massage Treatment with a Hypervolt Device on Plantar Flexor Muscles’ Range of Motion and Performance.” Journal of sports science & medicine vol. 19,4 690-694. 19 Nov. 2020
Leabeater, Alana et al. “Under the Gun: The effect of percussive massage therapy on physical and perceptual recovery in active adults.” Journal of athletic training, 10.4085/1062-6050-0041.23. 26 May. 2023, doi:10.4085/1062-6050-0041.23
Lupowitz, Lewis. “Vibration Therapy – A Clinical Commentary.” International journal of sports physical therapy vol. 17,6 984-987. 1 Aug. 2022, doi:10.26603/001c.36964
Yin, Yikun, et al. “The effect of vibration training on delayed muscle soreness: A meta-analysis.” Medicine vol. 101,42 (2022): e31259. doi:10.1097/MD.0000000000031259
In many people with facet joint syndrome, how does spinal decompression compare to traditional spinal surgery alleviate low back pain?
Introduction
Many people around the globe experience lower back pain for various reasons, such as lifting or carrying heavy objects, sedentary jobs, or traumatic events that can cause spinal injuries. The spine has a crucial role in providing mobility and flexibility without discomfort. The facet joints and spinal discs work together to generate healthy movement and stability within each segment. However, when the muscles, ligaments, and tissues surrounding the spinal disc are overstretched or compressed due to normal or traumatic factors, it can aggravate the nerve roots and cause discomfort. As we age or carry excess weight, our spinal discs can experience wear and tear, leading to facet joint syndrome. This syndrome is often associated with lower back pain caused by injured facet joints. This article will explore how facet joint syndrome is linked to lower back pain and how non-surgical treatments can help alleviate it. We work with certified medical providers who use our patients’ valuable information to treat individuals suffering from facet joint syndrome affecting spine mobility and causes low back pain. We also inform them about non-surgical treatments to regain spinal mobility and reduce pain-like symptoms that correlate with this spinal condition. We encourage patients to ask essential questions and seek education from our associated medical providers about their situation. Dr. Jimenez, D.C., provides this information as an educational service. Disclaimer
Facet Joint Syndrome
Are you experiencing pain that radiates down to your legs, especially when standing? Do you constantly hunch over, affecting your posture during everyday activities? Have you noticed numbness or loss of sensation in your feet or buttocks? As we age or experience traumatic injuries, the facet joints on either side of our spine can become damaged, resulting in a condition called facet joint syndrome. Research indicates that environmental conditions can cause joint degeneration, leading to symptoms similar to other spinal conditions. Cartilage erosion and inflammation on the spine are common signs of facet joint syndrome, often associated with musculoskeletal disorders like low back pain.
Low Back Pain Associated With Facet Syndrome
Research studiesmusculoskeletal disorders like low back pain are associated with facet syndrome. When the facet joints start to degenerate from repetitive overuse motions caused by everyday activities, it can cause micro instabilities to the facet joints while compressing the surrounding nerve roots. When this happens, many individuals will experience low back pain and sciatic nerve pain conditions that cause them to be unstable while walking. Additional research studies stated that low back pain associated with facet syndrome can cause symptoms of restricted movement, reduce the quality of life and greatly impact the entire lumbar vertebral structure. Since low back pain is a common problem many individuals have, the combination with facet syndrome can trigger reactive muscle spasms, a protective mechanism in the spine to cause the individual to have difficulty moving comfortably and experience severe sudden pain. To that point, low back pain associated with facet syndrome causes the person to be dealing with constant ongoing pain, making a normal lifestyle almost difficult.
Discover The Benefits Of Chiropractic Care-Video
Low back pain associated with facet joint syndrome should not make life difficult. Numerous treatments pertain to relieving the pain-like symptoms and help slow the process of facet syndrome from causing more issues to the spine. Non-surgical treatments like chiropractic care can help reduce the effects of facet syndrome as they can provide benefits to restore spinal mobility. The video above explores the benefits of chiropractic care, as chiropractors will discuss the recommended course of personalized treatment with you. Non-surgical treatments are safe, gentle on the spine, and cost-effective as they help regain your body’s mobility from facet syndrome. At the same time, non-surgical treatments like chiropractic care can be combined with other non-surgical therapies that can help restart the body’s natural healing process to allow the compressed spinal disc and joint to be rehydrated.
Spinal Decompression Alleviating Facet Syndrome
According to research studies, non-surgical treatments like spinal decompression can help reduce the effects of facet syndrome as it can help improve the spine;’s mobility through gentle traction and can help stretch out the affected muscles associated with low back pain by taking pressure off the aggravating nerve root. In “The Ultimate Spinal Decompression,” Dr. Eric Kaplan, D.C., FIAMA, and Dr. Perry Bard, D.C., mentioned that when individuals are going in for spinal decompression, they might experience a “popping sensation” as the jammed facet joints are being open for treatment. This is normal for early facet arthropathy and can occur within the first few treatment sessions. At the same time, spinal decompression can gently stretch the adjacent compressed nerve root and find instant relief. After the treatment, many individuals can combine other treatments like physical therapy to reduce the painful symptoms from returning. Non-surgical treatments like spinal decompression and chiropractic care can help revitalize the spine affected by facet joint syndrome and help restore a person’s quality of life.
The lumbosacral plexus is located on the posterolateral wall of the lesser pelvis, next to the lumbar spine. A plexus is a network of intersecting nerves that share roots, branches, and functions. The sacral plexus is a network that emerges from the lower part of the spine. The plexus then embeds itself into the psoas major muscle and emerges in the pelvis. These nerves provide motor control to and receive sensory information from portions of the pelvis and leg. Sacral nerve discomfort symptoms, numbness, or other sensations and pain can be caused by an injury, especially if the nerve roots are compressed, tangled, rubbing, and irritated. This can cause symptoms like back pain, pain in the back and sides of the legs, sensory issues affecting the groin and buttocks, and bladder or bowel problems. Injury Medical Chiropractic and Functional Medicine Clinic can develop a personalized treatment plan to relieve symptoms, release the nerves, relax the muscles, and restore function.
Sacral Plexus
Anatomy
The sacral plexus is formed by the lumbar spinal nerves, L4 and L5, and sacral nerves S1 through S4.
Several combinations of these spinal nerves merge together and then divide into the branches of the sacral plexus.
Everybody has two sacral plexi – plural of plexus – one on the right side and left side that is symmetrical in structure and function.
Structure
There are several plexi throughout the body. The sacral plexus covers a large area of the body in terms of motor and sensory nerve function.
Spinal nerves L4 and L5 make up the lumbosacral trunk, and the anterior rami of sacral spinal nerves S1, S2, S3, and S4 join the lumbosacral trunk to form the sacral plexus.
Anterior rami are the branches of the nerve that are towards the front of the spinal cord/front of the body.
At each spinal level, an anterior motor root and a posterior sensory root join to form a spinal nerve.
Each spinal nerve then divides into an anterior – ventral – and a posterior – dorsal – rami portion.
Each can have motor and/or sensory functions.
The sacral plexus divides into several nerve branches, which include:
Superior gluteal nerve – L4, L5, and S1.
Inferior gluteal nerve – L5, S1, and S2.
The sciatic nerve – is the largest nerve of the sacral plexus and among the largest nerves in the body – L4, L5, S1, S2, and S3
The common fibular nerve – L4 through S2, and tibial nerves – L4 through S3 are branches of the sciatic nerve.
Posterior femoral cutaneous nerve – S1, S2, and S3.
Pudendal nerve – S2, S3, and S4.
The nerve to the quadratus femoris muscle is formed by L4, L5, and S1.
The obturator internus muscle nerve – L5, S1, and S2.
The piriformis muscle nerve – S1 and S2.
Function
The sacral plexus has substantial functions throughout the pelvis and legs. The branches provide nerve stimulation to several muscles. The sacral plexus nerve branches also receive sensory messages from the skin, joints, and structures of the pelvis and legs.
Motor
Motor nerves of the sacral plexus receive signals from the brain that travel down the column of the spine, out to the motor nerve branches of the sacral plexus to stimulate muscle contraction and movement. Motor nerves of the sacral plexus include:
Superior Gluteal Nerve
This nerve provides stimulation to the gluteus minimus, gluteus medius, and tensor fascia lata, which are muscles that help move the hip away from the center of the body.
Inferior Gluteal Nerve
This nerve provides stimulation to the gluteus maximus, the large muscle that moves the hip laterally.
Sciatic Nerve
The sciatic nerve has a tibial portion and a common fibular portion, which have motor and sensory functions.
The tibial portion stimulates the inner part of the thigh and activates muscles in the back of the leg and the sole of the foot.
The common fibular portion of the sciatic nerve stimulates and moves the thigh and knee.
The common fibular nerve stimulates muscles in the front and sides of the legs and extends the toes to straighten them out.
Pudendal Nerve
The pudendal nerve also has sensory functions that stimulate the muscles of the urethral sphincter to control urination and the muscles of the anal sphincter to control defecation.
The nerve to the quadratus femoris stimulates the muscle to move the thigh.
The nerve to the obturator internus muscle stimulates the muscle to rotate the hips and stabilize the body when walking.
The nerve to the piriformis muscle stimulates the muscle to move the thigh away from the body.
Conditions
The sacral plexus, or areas of the plexus, can be affected by disease, traumatic injury, or cancer. Because the nerve network has many branches and portions, symptoms can be confusing. Individuals may experience sensory loss or pain in regions in the pelvis and leg, with or without muscle weakness. Conditions that affect the sacral plexus include:
Injury
A traumatic injury of the pelvis can stretch, tear, or harm the sacral plexus nerves.
Bleeding can inflame and compress the nerves, causing malfunction.
Neuropathy
Nerve impairment can affect the sacral plexus or parts of it.
Neuropathy can come from:
Diabetes
Vitamin B12 deficiency
Certain medications – chemotherapeutic meds
Toxins like lead
Alcohol
Metabolic illnesses
Infection
An infection of the spine or the pelvic region can spread to the sacral plexus nerves or produce an abscess, causing symptoms of nerve impairment, pain, tenderness, and sensations around the infected region.
Cancer
Cancer developing in the pelvis or spreading to the pelvis from somewhere else can compress or infect the sacral plexus nerves.
Treatment of the Underlying Medical Condition
Rehabilitation begins with the treatment of the underlying medical condition causing the nerve problems.
Cancer treatment – surgery, chemotherapy, and/or radiation.
Antibiotic treatment for infections.
Neuropathy treatment can be complicated because the cause may be unclear, and an individual can experience several causes of neuropathy simultaneously.
Major pelvic trauma like a vehicle collision can take months, especially if there are multiple bone fractures.
Motor and Sensory Recovery
Sensory problems can interfere with walking, standing, and sitting.
Adapting to sensory deficits is an important part of treatment, rehabilitation, and recovery.
Chiropractic, decompression, massage, and physical therapy can relieve symptoms, restore strength, function, and motor control.
Sciatica Secrets Revealed
References
Dujardin, Franck et al. “Extended anterolateral transiliac approach to the sacral plexus.” Orthopaedics & traumatology, surgery & research: OTSR vol. 106,5 (2020): 841-844. doi:10.1016/j.otsr.2020.04.011
Eggleton JS, Cunha B. Anatomy, Abdomen and Pelvis, Pelvic Outlet. [Updated 2022 Aug 22]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: www.ncbi.nlm.nih.gov/books/NBK557602/
Garozzo, Debora et al. “In lumbosacral plexus injuries can we identify indicators that predict spontaneous recovery or the need for surgical treatment? Results from a clinical study on 72 patients.” Journal of brachial plexus and peripheral nerve injury vol. 9,1 1. 11 Jan. 2014, doi:10.1186/1749-7221-9-1
Gasparotti R, Shah L. Brachial and Lumbosacral Plexus and Peripheral Nerves. 2020 Feb 15. In: Hodler J, Kubik-Huch RA, von Schulthess GK, editors. Diseases of the Brain, Head and Neck, Spine 2020–2023: Diagnostic Imaging [Internet]. Cham (CH): Springer; 2020. Chapter 20. Available from: www.ncbi.nlm.nih.gov/books/NBK554335/ doi: 10.1007/978-3-030-38490-6_20
Norderval, Stig, et al. “Sacral nerve stimulation.” Tidsskrift for den Norske laegeforening : tidsskrift for praktisk medicin, ny raekke vol. 131,12 (2011): 1190-3. doi:10.4045/tidsskr.10.1417
Neufeld, Ethan A et al. “MR Imaging of the Lumbosacral Plexus: A Review of Techniques and Pathologies.” Journal of Neuroimaging: official journal of the American Society of Neuroimaging vol. 25,5 (2015): 691-703. doi:10.1111/jon.12253
Staff, Nathan P, and Anthony J Windebank. “Peripheral neuropathy due to vitamin deficiency, toxins, and medications.” Continuum (Minneapolis, Minn.) vol. 20,5 Peripheral Nervous System Disorders (2014): 1293-306. doi:10.1212/01.CON.0000455880.06675.5a
Yin, Gang, et al. “Obturator Nerve Transfer to the Branch of the Tibial Nerve Innervating the Gastrocnemius Muscle for the Treatment of Sacral Plexus Nerve Injury.” Neurosurgery vol. 78,4 (2016): 546-51. doi:10.1227/NEU.0000000000001166
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