Chiropractic can enhance the effectiveness of an exercise program. Chiropractic works on the neuromusculoskeletal system, which comprises the nervous, muscular, and skeletal systems. It produces an indirect effect on the immune system, involving the body’s processes resulting from exercise and muscle development. Most individuals are familiar with the benefits of regular exercise and physical activity. Regular physical activity and exercise:
Increases circulation
Improves strength
Increases immune system function
Produces brain-boosting endorphins and chemicals
Improves mood
Increase muscle mass
Contributes to enhanced flexibility and mobility
Exercise-boosting practices can multiply the effectiveness of a workout program. Exercise-enhancing methods that are well known include:
Incorporating rest days
Staying hydrated
Consistent and high-quality sleep
Utilizing supplements that enhance the body’s ability to produce and sustain muscle.
A chiropractor can develop a personalized treatment plan to support and enhance an individual’s workout/exercise program. This plan can include specific interventions to improve alignment or maintain muscle relaxation and prescribed stretches and movements to decrease the strain from an exercise regimen.
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Nervous System
Chiropractic helps to balance the nervous system. Treatment allows pressure to be removed from compressed, bruised, and severed nerves. Chiropractic decreases and eliminates pain originating from inflamed muscles, joints, and tissues. When it comes to exercising, nerve pain usually originates from vigorous movement. Swelling and inflammation in the body can cause nerves to become inflamed or compressed. Misalignment in the spinal structure and joints can occur during strenuous exercise, particularly when weight resistance is involved. It can also constrict/pinch nerves, contributing to sciatic pain, which originates in the lower back and spreads down the gluteal muscles and back of the legs. Chiropractic can help:
Reduce pain and discomfort
Improve physical responsiveness
Decrease inflammation
Improve immune function
Muscular System
The muscular system is interconnected with the nervous and skeletal systems. Manual chiropractic manipulation helps to:
Reduce pain in inflamed muscles that have been utilized during exercise
Release tense and strained muscles
Remove muscular knots
Accelerate muscle repair
Improve exercise performance
Skeletal System
The skeletal system is the foundation for all physical movements and activities. It plays a role in physical activity/exercise, recovery, and the development of strength and musculature. During exercise routines, the joints can become misaligned, especially with weight-bearing or lifting activities. Chiropractic for the skeletal system can:
Rebalance the system
Realign bones and joints
Decrease muscular strain
Improve posture and form
Reduce and eliminate pain in the knees, wrists, and shoulders
Increase the body’s capacity for taking on additional weight healthfully
Keep The Chiropractor Informed
To receive enhanced exercise and performance-related benefits from chiropractic care, individuals must keep their chiropractor informed of goals and style of physical activity. The more the chiropractor knows about the types of exercises, the more they will provide a customized treatment plan for an individual’s specific needs. Any injury or strain experienced during an exercise session or a specific part of the body seems to be recovering at a slower rate than the rest of the body, inform the chiropractor. They can survey posture, stance, determine imbalances, and discover other body areas that may be over-straining to compensate.
Time Sessions Appropriately
Depending on the type of physical activity and exercises, individuals may be advised to seek care on rest days or the same days of the workout. Discuss with the chiropractor what days of the week are best for treatment and before or after workouts.
Health Goals
Movement and exercise practices are unique and vary with each individual. Individuals have different goals for their regimens that range from:
Increasing flexibility and agility
Building strength, endurance, and muscle mass.
Identify health goals and share them with the chiropractor. Depending on the purpose of the exercise routine, treatment may vary to support and enhance specific objectives.
Body Composition
Improve Insulin Sensitivity
When consuming carbohydrates, it is broken down into sugar. The body needs a certain amount of sugar to function. However, cellular damage occurs if the levels become too high for too long, like in diabetes. Insulin’s role is to guide excess sugar – glucose into the safety of the cells. However, more individuals are experiencing high blood insulin levels, called hyperinsulinemia. It’s dangerous to let glucose levels remain elevated, which is why more insulin is produced to bring the blood sugar down. After a time, constant hyperinsulinemia results in a condition called insulin resistance, where the cells become resistant to the effects of insulin and less effective.
Insulin Sensitivity and Weight Loss
A high insulin level in the blood can trigger weight gain and make it difficult to shed excess fat. Research shows that high insulin:
Erion, Karel A, and Barbara E Corkey. “Hyperinsulinemia: a Cause of Obesity?.” Current obesity reports vol. 6,2 (2017): 178-186. doi:10.1007/s13679-017-0261-z
Hawk, Cheryl et al. “Best Practices for Chiropractic Management of Patients with Chronic Musculoskeletal Pain: A Clinical Practice Guideline.” Journal of alternative and complementary medicine (New York, N.Y.) vol. 26,10 (2020): 884-901. doi:10.1089/acm.2020.0181
Hoogvliet, Peter et al. “Does the effectiveness of exercise therapy and mobilization techniques offer guidance for the treatment of lateral and medial epicondylitis? A systematic review.” British journal of sports medicine vol. 47,17 (2013): 1112-9. doi:10.1136/bjsports-2012-091990
Peluso, Marco Aurélio Monteiro, and Laura Helena Silveira Guerra de Andrade. “Physical activity and mental health: the association between exercise and mood.” Clinics (Sao Paulo, Brazil) vol. 60,1 (2005): 61-70. doi:10.1590/s1807-59322005000100012
Individuals believe that maintaining a straight/flat back is healthy. However, the back is made up of natural curves that allow flexibility and optimal movement. If there is a lack of these curves, it can lead to spine issues, discomfort, and pain. A common problem to develop from a spine lacking natural curvature is abnormal kyphosis. This is when the natural curve in the thoracic spine – mid-back or lumbar spine – low back disappears, which results in a flat back. Restoring the curvature can be challenging, as flatback syndrome requires chiropractic adjustments to gently shift and realign the spine back into a healthy curve and re-train the spine to maintain the curve.
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Causes of Flat Back Syndrome
Flatback syndrome is usually a result of muscle tightness in the lower back muscles, specifically in the psoas muscle. Or it could be degenerative disc disease, where the cartilage supporting the spine begins to weaken. Other causes include arthritis and osteoporosis. Practicing unhealthy posture habits can worsen these conditions, speeding up the loss of the spine’s curvature. Loss of spinal curvature does not occur rapidly, as the body will begin to present with symptoms. The following symptoms could be an indication:
Fatigue when trying to stand upright
Balance problems
Restricted mobility
Muscle spasms
Chronic low back pain
Thigh pain
Groin pain
Disc herniation
Back pain and problems with balance are the earliest warning signs of flatback syndrome.
Symptoms
Flatback symptoms usually get worse as the day progresses, with a sense of fatigue and increasing difficulty to stand upright. Individuals tend to flex or bend their hips and knees to get into an upright position. This can become an exhausting process as the day progresses. Individuals can also have symptoms of sciatica and/or spinal stenosis with leg pain and weakness that gets worse when walking. Neck and upper back pain can begin to present while straining to align themselves. The symptoms become disabling, often requiring pain medications that limit the individual’s ability to perform daily activities.
Realignment Treatment
A chiropractor must determine the severity of the deviation through a thorough assessment and examination. This shows the loss of curvature to help a chiropractor plan a realignment/remodeling adjustment schedule. Restoring a natural kyphosis is done through a combination of adjustments and bracing. Scheduled spinal adjustments will realign and shift the vertebrae back to neutral, while a back brace supports to prevent any deviation. Stretching and exercising relevant muscle groups is also part of a chiropractic treatment plan. An example is core exercises for strengthening the muscles supporting the spine.
Body Composition
Personalized Nutrition
Because the body is so complex and dynamic, there is no perfect fit when it comes to diet, exercise, or a combination. Fad diets typically recommend that individuals adhere to the same eating guidelines, indicating they will reach an expected result like fat loss. These diets work because they focus on a simple reduction in calorie intake, especially processed and fast foods. The problem is that some of these fad diets can restrict critical nutrients that negatively affect an individual’s health. More information about an individual’s body and how it works is an excellent resource in improving body composition and overall health. Personalized nutrition is an innovative and favorable approach to preventing and treating obesity and related conditions. This approach identifies:
Genetic markers
Dietary patterns
Environment
Metabolism
Educated recommendations can be made based on these factors.
References
Drabsch, Theresa, and Christina Holzapfel. “A Scientific Perspective of Personalised Gene-Based Dietary Recommendations for Weight Management.” Nutrients vol. 11,3 617. 14 Mar. 2019, doi:10.3390/nu11030617
Farcy, J P, and F J Schwab. “Management of flatback and related kyphotic decompensation syndromes.” Spine vol. 22,20 (1997): 2452-7. doi:10.1097/00007632-199710150-00025
Lee, Chang-Hyun, et al. “‘Lumbar Degenerative Kyphosis’ Is Not Byword for Degenerative Sagittal Imbalance: Time to Replace a Misconception.” Journal of Korean Neurosurgical Society vol. 60,2 (2017): 125-129. doi:10.3340/jkns.2016.0607.001
Lu, Daniel C, and Dean Chou. “Flatback syndrome.” Neurosurgery clinics of North America vol. 18,2 (2007): 289-94. doi:10.1016/j.nec.2007.01.007
Wiggins, Gregory C et al. “Management of iatrogenic flat-back syndrome.” Neurosurgical focus vol. 15,3 E8. 15 Sep. 2003, doi:10.3171/foc.2003.15.3.8
Musculoskeletal Disorders, or MSDs, are injuries, conditions, and disorders that affect the body’s musculoskeletal system. It includes the muscles, tendons, ligaments, nerves, discs, blood vessels, bones, and joints. MSDs are common, and the risk of developing them increases with age. The severity of an MSD can vary. They cause discomfort, recurrent pain, stiffness, swelling, and aching that interfere with everyday activities. Early diagnosis and treatment can alleviate symptoms and improve long-term health. Common disorders include:
The term musculoskeletal disorder is used as it accurately describes the injury or condition. Other terms used are repetitive motion injury, repetitive stress injury, and overuse injury. When individuals are exposed to MSD risk factors, they begin to fatigue. This can start a musculoskeletal imbalance. With time, fatigue completely overtakes recovery/healing, and the musculoskeletal imbalance continues, a musculoskeletal disorder develops. The risk factors are broken into two categories: work-related/ergonomic risk factors and individual-related risk factors.
Ergonomic Factors:
Force
Repetition
Posture
High Task Repetition
Many work tasks and cycles are repetitive and are typically controlled by hourly or daily production targets and work processes.
High task repetition combined with other risks factors like high force and/or awkward postures can contribute to the formation of MSD.
A job is considered highly repetitive if the cycle time is 30 seconds or less.
Forceful Exertions
Many job tasks require high force loads on the body.
Muscle effort increases in response to high force requirements. This increases associated fatigue.
Repetitive or Sustained Awkward Postures
Awkward postures place excessive force on joints, overload the muscles and tendons around affected joints.
The joints of the body are most efficient when they operate close to the mid-range motion of the joint.
The risk of MSD is increased when the joints are worked outside of this mid-range repetitively for sustained periods without a proper amount of recovery time.
Individual Factors
Unhealthy work practices
Lack of physical activity/fitness
Unhealthy habits
Poor diet
Unhealthy Work Practices
Individuals that engage in poor work practices, body mechanics, and lifting techniques are introducing unnecessary risk factors.
These poor practices create unnecessary stress on the body that increases fatigue and decreases the body’s ability to recover properly.
Poor Health Habits
Individuals who smoke, drink excessively, are obese, or exhibit numerous other poor health habits put themselves at risk for musculoskeletal disorders and other chronic diseases.
Insufficient Rest and Recovery
Individuals that do not get adequate rest and recovery put themselves at higher risk.
MSDs develop when fatigue outruns the individual’s recovery system, causing a musculoskeletal imbalance.
Poor Diet, Fitness, and Hydration
Individuals who eat unhealthily are dehydrated, at a poor level of physical fitness, and do not take care of their bodies are putting themselves at a higher risk of developing musculoskeletal and chronic health problems.
Causes
The causes of musculoskeletal disorders are varied. Muscle tissue can be damaged with the wear and tear of daily work, school, and physical activities. Trauma to the body can come from:
Postural strain
Repetitive movements
Overuse
Prolonged immobilization
Jerking movements
Sprains
Dislocations
Falling injuries
Auto accident injuries
Fractures
Direct trauma to the muscle/s
Poor body mechanics can cause spinal alignment problems and muscle shortening, causing other muscles to be strained, causing problems and pain.
Treatment Rehabilitation
A doctor will recommend a treatment plan based on the diagnosis and severity of the symptoms. They may recommend moderate exercise and over-the-counter medications like ibuprofen or acetaminophen to address occasional discomfort or pain. They often recommend chiropractic and physical therapy rehabilitation to learn how to manage pain and discomfort, maintain strength, range of motion, and adjust everyday activities. Different types of manual therapy, or mobilization, can treat body alignment problems. A doctor may prescribe medications like nonsteroidal anti-inflammatories NSAIDs to reduce inflammation and pain for more severe symptoms. For individuals with musculoskeletal disorders like fibromyalgia, medications to increase the body’s level of serotonin and norepinephrine may be prescribed in low doses to modulate sleep, pain, and immune system function.
Body Composition
Types of Pain
Pain can be grouped into three categories:
Early Warning Pain
This is most recognizable after having just touched a pan, and the hand jerks away before realizing how hot the pan is, also known as the withdrawal reflex.
This is a protective mechanism that helps avoid danger and is vital for survival.
Inflammatory Pain
This type of pain happens after an injury or surgery while the body is healing and recovering.
Inflammation prevents the body from performing movements to prevent and avoid re-injury.
Pathological Pain
This type of pain can happen after the body has healed, but the nervous system has been damaged.
This is often the case with individuals who sustain an injury and inform doctors that the injured area is never the same.
If the rehabilitation does not correctly heal the nervous system, protective pain measures can generate a false alarm causing pain signals to fire off.
References
Asada, Fuminari, and Kenichiro Takano. Nihon eiseigaku zasshi. Japanese journal of hygiene vol. 71,2 (2016): 111-8. doi:10.1265/jjh.71.111
da Costa, Bruno R, and Edgar Ramos Vieira. “Risk factors for work-related musculoskeletal disorders: A systematic review of recent longitudinal studies.” American journal of industrial medicine vol. 53,3 (2010): 285-323. doi:10.1002/ajim.20750
Malińska, Marzena. “Dolegliwości układu mięśniowo-szkieletowego u operatorów komputerowych” [Musculoskeletal disorders among computer operators]. Medycyna pracy vol. 70,4 (2019): 511-521. doi:10.13075/mp.5893.00810
Musculoskeletal system diseases. (n.d.). dmu.edu/medterms/musculoskeletal-system/musculoskeletal-system-diseases/
Roquelaure, Yves et al. “Troubles musculo-squelettiques liés au travail” [Work-related musculoskeletal disorders]. La Revue du praticien vol. 68,1 (2018): 84-90.
Villa-Forte A. (n.d.). Diagnosis of musculoskeletal disorders. merckmanuals.com/home/bone,-joint,-and-muscle-disorders/diagnosis-of-musculoskeletal-disorders/introduction
Recovery and rehabilitation after spinal fusion surgery take time. Gentle yoga poses can help expedite recovery from spinal fusion surgery and are recommended in a rehabilitation program. The spine is the body’s central support structure that allows the body to stand upright, bend, and stay balanced. However, an individual may need to have vertebrae fused to repair painful back problems. Spinal fusion is a surgical procedure that permanently connects/fuses two or more vertebrae into a single bone. The procedure is done to help:
Correct a deformity
Improve stability
Reduce pain
At the beginning of the recovery process, the doctor may recommend light physical activity like walking. As the spine continues to heal, moderate exercise is essential for optimal recovery. Doctors are recommending gentle yoga to increase mobility, flexibility and regain strength.
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Gentle Yoga and Spine Surgery Recovery
Yoga has become a way to stretch the body, exercise, promote physical and mental well-being. There are different styles of yoga, ranging from gentle stretching to advanced poses. Yoga focuses on stretching, coordination, and balance. When stretching the body, the range of motion is improved. Yoga also helps improve balance and increases strength to reduce the risk of falls and injuries. Gentle yoga after spinal fusion benefits include:
Pain relief
Stress reduction
Improved mental health
Increased flexibility and strength
Improved balance
Increase in energy levels
Gentle yoga after surgery focuses on an improved range of motion/coordination of the arms and legs with the torso. This allows the spine to safely flex, not become stiff, and avoid strain, leading to fuller activity.
When To Begin Yoga After Spinal Fusion?
A reduced range of motion and loss of muscle mass is expected in the weeks and months following surgery. The healthcare/rehabilitation team will address this through exercise and physical therapy once the doctor clears the individual to begin rehabilitation training. The doctor will use some form of diagnostic imaging to determine if the vertebrae have fully fused before giving the ok for exercise. Most individuals can begin light physical activity four to six weeks after the procedure. If the fusion surgery was fused in only one place, individuals could start gentle yoga poses within two to three months. For a multi-level fusion surgery, individuals may need to wait four to six months after the procedure before they can safely begin.
Yoga Recovery Program
It’s essential to take it slow and steady when first beginning yoga after spinal fusion. As the body continues to heal, gradually add more challenging poses and stretches to the routine. This is a graduated recovery program separated into stages to help the individual build back strength and flexibility. In the first stages of recovery, gentle poses that have minimal effects on the spine are recommended. These include:
It’s crucial to listen to the body as a guide when moving through the poses, no matter what stage of recovery. The fusion needs time to heal and stabilize, so any poses that involve twisting movements and flexing should be avoided. Seek advice if there is confusion about how or whether or not to proceed. It is recommended to work with an experienced yoga teacher after spinal fusion. A knowledgeable instructor can guide with the poses, inform which poses to avoid and make modifications to get the most out of the gentle poses.
Body Composition
How Heat Affects Basal Metabolic Rate
Gender, height, and age influence Basal Metabolic Rate. These are factors individuals cannot control or change. However, individuals can increase the calories the body burns by regulating body temperature. Both the internal and external temperatures influence metabolic rate. The chemical reactions that contribute to metabolism happen more quickly if the temperature is higher, as the body works harder to restore normal temperature balance. For example, when a fever is present, the Basal Metabolic Rate will jump up to a much higher rate than usual to increase the speed of cellular metabolic reactions to combat the fever and get the body back to a healthy state. When it comes to external temperature, it’s only prolonged exposure to heat that raises the Basal Metabolic Rate.
Gillooly, James F, and Andrew P Allen. “Changes in body temperature influence the scaling of VO2max and aerobic scope in mammals.” Biology letters vol. 3,1 (2007): 99-102. doi:10.1098/rsbl.2006.0576
The pelvic floor is essentially the spine, and when pain presents, it can be mistaken for back pain. However, these two conditions are frequently linked. The National Institutes of Health- NIH reported that a quarter of women are impacted by pelvic floor disorders and up to 16% of men. The pelvic floor is made up of muscles. If the muscles begin to spasm, they can spread pain upwards and even downwards. This is where the misdiagnosis of lower back pain comes in.
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The Pelvic Floor
The pelvic floor is comprised of muscles and connective tissue, known as fascia. The muscles and fascia intertwine, creating a support system for the pelvic organs. The pelvic floor muscles act as a spring system that supports the organs. When downward pressure is applied, and the spring system is working correctly, they push back up to support the muscles. These muscles create the base known as the core. The core muscles support the abdomen, diaphragm, and back muscles, supporting the spine. This is why back, pelvic pain is prevalent as these muscles are interconnected.
Pelvic Floor Dysfunction and Back Pain
If there is pelvic floor dysfunction, there is an inability to control the muscles. There can be too much or insufficient tension, resulting in urinary incontinence or inability to complete bowel movements. It can also be mistaken for back pain or contributes to pelvic and low back pain. The core muscles support the torso and promote stabilization during movement. If they are not working correctly, the torso and pelvis become unstable. The SI – sacroiliac joints linked with the pelvis and the lower spine can begin to present with posterior pelvic and back pain.
Symptoms
Dysfunction can present in several ways, including:
Vaginal dryness by a lack of estrogen during menopause.
Tight inner thigh muscles.
Back pain itself can cause dysfunction.
Women make up the majority of cases that result from:
Pregnancy
Childbirth
Endometriosis – a condition in which uterine tissue grows outside the uterus.
Men can also develop problems. As a man’s body ages, prostate problems can cause urinary leakage and frequency problems. It can develop from activities like bicycling. The seat can compress the pudendal nerve, causing pain and dysfunction.
Retraining the Muscles
The dysfunction can be helped by reactivating and strengthening the pelvic and core muscles. Training the pelvic floor and the core muscles will help boost support for the spine and alleviate discomfort and pain. First, it is recommended to get a physical evaluation by a chiropractor or physical therapist to determine if the pelvic floor muscles are too tight or weak. The objective is to improve the strength of the pelvic floor muscles or relax them if they are too tight. A chiropractor and physical therapist can work on the muscles, educate on stretches, exercises, nutrition, and offer additional help and support.
Body Composition
Muscle Adaptation
The point of resistance training is to get the muscles to function more effectively. It begins with the contractile proteins that control muscle shortening and lengthening. Resistance exercise can cause some of the proteins to get pulled apart. The stress the muscles experience is the stimulus for the muscles to rebuild bigger, stronger, or more powerful. After resistance exercise, the muscle synthesizes proteins helped by nutritional stimuli and protein consumption. Satellite cellsalso activate to help build up the broken-down muscle. Resistance exercise causes activation.
Smith, Christopher P. “Male chronic pelvic pain: An update.” Indian journal of urology: IJU: journal of the Urological Society of India vol. 32,1 (2016): 34-9. doi:10.4103/0970-1591.173105
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.
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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.
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:
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.
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
As the weather gets colder, individuals may feel like their muscles and joints are frequently stiff and experience more aches and pains. This is even more evident for individuals that work outside in the winter or with specific ailments/conditions. Colder weather can increase the risk of suffering musculoskeletal injuries and intensify the condition.
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How Colder Weather Impacts The Muscles
Individuals with arthritic conditions might find that symptoms become exacerbated. This can keep individuals away from regular activities. Conditions like rheumatoid arthritis and osteoarthritis tend not to react well to weather sudden atmospheric changes, worsening symptoms. However, individuals are well aware of how their body feels and moves when colder weather is present with or without existing conditions. Movement slows down, and when trying to move, the muscles can contract involuntarily, causing tension and stiffness. This usually results in soreness and pain. Feeling warm, safe, and comfortable is essential for the body’s overall health. Overuse and overexertion can increase the risk of injury in colder temperatures.
Barometric Pressure
When the weather gets colder, barometric pressure drops. The Body’s tissues like the muscles, tendons, and ligaments expand. This places pressure on nerves near the joints, causing discomfort and pain.
In cold weather, the fluid density in the joints lessens, causing the bones to rub against each other harder because the fluid is not thick enough to allow for proper lubrication.
The cold makes the muscles shiver, contract, and tighten. This can compress the nerves in the joints and increase pain symptoms.
Prevent Stiffness and Musculoskeletal-Related Injuries
Maintain an active lifestyle
It is recommended to engage in physical activity to exercise the muscles and joints.
A chiropractor can also help manage musculoskeletal condition-related pain during the winter months and help prevent musculoskeletal conditions for individuals that work outdoors.
Heil, Kieran et al. “Freezing and non-freezing cold-weather injuries: a systematic review.” British medical bulletin vol. 117,1 (2016): 79-93. doi:10.1093/bmb/ldw001
Kowtoniuk, Robert A et al. “Cutaneous Cold Weather Injuries in the US Military.” Cutis vol. 108,4 (2021): 181-184. doi:10.12788/cutis.0363
Long, William B 3rd et al. “Cold injuries.” Journal of long-term effects of medical implants vol. 15,1 (2005): 67-78. doi:10.1615/jlongtermeffmedimplants.v15.i1.80
Headaches and Treatment: Headaches can range from mild, dull aches to severe throbbing pain. They can be episodic and chronic. Tension headaches are the most common that present with pain around the head, scalp, or neck. Migraines are often chronic, with the pain lasting for a few hours to a few days. The location of the headache and the type of pain being experienced can indicate the type of headache. Sources of headaches include, but are not limited to:
Certain kinds of foods
Sounds
Excessive noise
Bright lights
Changes in blood sugar
Too much exercise
Headache relief can come from over-the-counter medications, prescription medications, rest, and ice/heat packs on the forehead or neck. Research shows that individuals suffering from chronic headaches and migraines benefit more from long-term chiropractic than drug therapy alone. Doctors of chiropractic offer safe, effective, long-term relief. This is because most headaches have a spinal, muscular, or repeated pattern/s, which chiropractors have been trained to identify and treat.
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Tension Headaches and Treatment
Tension Headaches are usually worse in the afternoon and evening and are often work, school, and stress-related. The pain is usually felt on both sides of the forehead and/or the top of the neck. These headaches can last for long periods and can be triggered by something as simple as an airplane trip. Tension headaches are caused by tension and trigger points within the muscles that constantly contract and don’t relax. Chiropractic adjustments and muscle release techniques have proven to be highly effective.
A migraine aura usually comes before the onset of a Migraine and consists of:
Visualizing a strange light
Strange smells
Confusing thoughts or experiences
Migraines are more common in women, but they do occur in men. Things that can trigger migraines include but are not limited to:
Medications
Certain foods
Environmental exposure
Sleeping habits
It is recommended to keep a headache journal to:
Account all foods eaten
Sleep patterns
Drinking patterns
Medications
Exercise habits
Stress scenarios
Headache frequency, duration, areas of pain, and discomfort.
Research has shown successful results from chiropractic manipulation applied to individuals suffering from migraine headaches. In addition to chiropractic adjustments, nutrition and supplementation have also shown positive and long-term effects.
Headaches and Treatment Chiropractic
Stress can manifest in many ways that lead to headaches. Chiropractic adjustments can improve acute and chronic neck pain, reducing the number of headaches, whether migraines, tension headaches, or some other kind. Chiropractors adjust the spine’s alignment to improve function and alleviate stress on the nervous system using a targeted methodology. This allows the body to function correctly and reduces stress and tension. A chiropractor will also recommend posture, stretches, exercises, and relaxation techniques.
Lifestyle Adjustments
Understanding how lifestyle affects the severity and frequency can be a large part of successful headache prevention. Specific adjustments can include:
Do not overuse pain medications, as overuse can make headaches worse.
Body Composition
Respiratory System
The respiratory system refers to the organs in the body involved in breathing, inhaling oxygen, and exhaling carbon dioxide. These include:
Nose nasal cavity
Throat – pharynx
Voicebox – larynx
Windpipe – trachea
Lungs
The respiratory system is critical because it delivers oxygen to all the body’s organs, supporting life-sustaining functions. If oxygen supply is insufficient, the energy production necessary for organ function becomes compromised, leading to poor overall health. The respiratory system is divided into the upper and lower respiratory tracts:
The upper respiratory tract includes the nose, nasal cavity, mouth, throat, and voice box.
The lower respiratory tract consists of the windpipe, lungs, and all sections of the bronchial tree.
When breathing, the hairs/cilia in the nose and trachea prevent bacteria and foreign substances from entering the body.
Occasionally, pathogens will make it past the cilia and enter the body, causing illness.
This is when the immune system goes to work neutralizing any invading pathogens.
References
Bryans, Roland et al. “Evidence-based guidelines for the chiropractic treatment of adults with headache.” Journal of manipulative and physiological therapeutics vol. 34,5 (2011): 274-89. doi:10.1016/j.jmpt.2011.04.008
Chaibi, A et al. “Chiropractic spinal manipulative therapy for migraine: a three-armed, single-blinded, placebo, randomized controlled trial.” European journal of neurology vol. 24,1 (2017): 143-153. doi:10.1111/ene.13166
Côté, Pierre et al. “Non-pharmacological management of persistent headaches associated with neck pain: A clinical practice guideline from the Ontario Protocol for traffic injury management (OPTIMa) collaboration.” European journal of pain (London, England) vol. 23,6 (2019): 1051-1070. doi:10.1002/ejp.1374
Daghlas, Iyas et al. “Habitual sleep disturbances and migraine: a Mendelian randomization study.” Annals of clinical and translational neurology vol. 7,12 (2020): 2370-2380. doi:10.1002/acn3.51228
Iwasaki, Akiko et al. “Early local immune defenses in the respiratory tract.” Nature reviews. Immunology vol. 17,1 (2017): 7-20. doi:10.1038/nri.2016.117
Individuals turn to chiropractic care neck adjustments to help ease neck problems and alleviate pain. Some of the different types of neck-cervical conditions that chiropractic treats include:
Cervical intervertebral disc injuries
Cervical sprain injuries
Degenerative joint syndrome of the neck
Facet joint sprain
Whiplash
A chiropractor will evaluate the whole spine because other regions may be affected and/or contribute to the problems. They will determine areas of restricted movement and will look at walking gait, overall posture, and spinal alignment. Before deciding which approach to use, the chiropractor will thoroughly examine the specific cause of the problems. Neck adjustments consist of various techniques and methods.
Contents
Neck Adjustments
Cervical Mobilization
Cervical mobilization focuses on using gentle motions around the neck.
This adjustment is best for reducing pain and increasing the neck’s range of motion.
Cervical Drop
The cervical drop technique requires the individual to lie on their stomach or side as the chiropractor adjusts the neck, and to prevent any added pressure around the neck, the headrest drops.
After the chiropractor prepares the neck for the adjustment, they will work on specific points, release the headrest, and quickly twist the neck.
This technique improves spinal flexibility by placing the vertebrae in their correct position.
Manual Traction
The patient sits in a chair for this neck adjustment.
Manual traction allows the chiropractor to move the neck at different angles and helps them determine the right amount of force during the adjustment.
A chiropractor will cradle the head in the palms of their hands and quickly move it from side to side.
Soft Tissue Massage
This technique is often used after a complete adjustment.
A chiropractor will gently massage the neck and apply pressure to any inflamed areas.
This increases blood circulation and prevents muscles from tensing and contracting.
Chiropractic Benefits
The benefits that come with using chiropractic neck adjustments include.
Improves Flexibility
One benefit of chiropractic neck adjustments is that they improve your flexibility.
Tight muscles or joints out of place make it harder for the neck to move, limiting its range of motion.
Chiropractic works to reduce poor flexibility by ensuring the bones and muscles are in their proper position.
Prevents Tension
Individuals that deal with severe tension often notice their neck and upper back feeling sore.
Tension tightens the muscles and can cause them to press on nerves.
If too much pressure is on them, the nerves can send out painful pulses.
A chiropractor will feel around the neck and shoulders to identify areas of concern. After the examination, they will make the proper adjustments to reduce pressure on the nerves and calm inflamed muscles.
Prevents Arthritis
Arthritis causes inflammation throughout the body. If not treated, this inflammation can increase the wearing down of bones.
Worn-down bones reduce strength and can irritate nerves.
Chronic neck pain could indicate that the joints in the neck are misplaced.
If these joints are not correctly realigned, the constant friction can begin to break down the bones leading to arthritis.
Chiropractic neck adjustments prevent this by ensuring the joints are in place and maintaining joint health by flushing toxins in and around them.
Anti-Inflammatory Food
Most neck pain is the result of inflammation. Individuals can take synthetic medications to reduce inflammation, but they have side effects. It is recommended to add natural anti-inflammatory foods to one’s diet. These won’t only reduce inflammation but can increase energy levels and help the body heal quicker. A few recommended foods include:
Heart disease is the leading cause of death of adults in the United States. Many factors can contribute to heart disease, and research has pointed to inflammation caused by obesity as one of the most significant factors contributing to the development. The main culprits are cytokines produced by excess fat in the body. These cytokines cause inflammation of the walls of the arteries, causing damage and increasing blood pressure. Blood pressure is the force of blood pushing against the walls of the blood vessels. When high blood pressure is present, the heart does not pump blood effectively, causing the heart to enlarge. An enlarged heart is a significant risk factor for heart failure if steps are not taken to remedy it.
References
Bradley S. Polkinghorn, Christopher J. Colloca, Chiropractic treatment of postsurgical neck syndrome with mechanical force manually assisted short-lever spinal adjustments, Journal of Manipulative and Physiological Therapeutics, Volume 24, Issue 9,
2001, Pages 589-595, ISSN 0161-4754, doi.org/10.1067/mmt.2001.118985. (www.sciencedirect.com/science/article/pii/S0161475401836915)
Haldeman S. Principles and Practice of Chiropractic. York, PA: McGraw-Hill; 2005.
Hawk, Cheryl et al. “Best Practices for Chiropractic Management of Patients with Chronic Musculoskeletal Pain: A Clinical Practice Guideline.” Journal of alternative and complementary medicine (New York, N.Y.) vol. 26,10 (2020): 884-901. doi:10.1089/acm.2020.0181
Eric L. Hurwitz, Hal Morgenstern, Philip Harber, Gerald F. Kominski, Fei Yu, and Alan H. Adams, 2002: A Randomized Trial of Chiropractic Manipulation and Mobilization for Patients With Neck Pain: Clinical Outcomes From the UCLA Neck-Pain Study American Journal of Public Health 92, 1634_1641, doi.org/10.2105/AJPH.92.10.1634
Wang, Zhaoxia, and Tomohiro Nakayama. “Inflammation, a link between obesity and cardiovascular disease.” Mediators of inflammation vol. 2010 (2010): 535918. doi:10.1155/2010/535918
Regularly doing planks can support/strengthen the spine and prevent back pain no matter the fitness level. It’s estimated that 70% of adults will experience back problems and pain. One of the best ways to keep the spine healthy is by strengthening the core muscles. The more these muscles are built up, the healthier the body will become. The plank position activates the entire core taking the pressure off of the spine.
Contents
Core Anatomy
The core is the center of the body. It contains all the muscles surrounding the torso. These muscles work together to:
Stabilize the body during movement.
Prevent injury when engaged in physical activity/exercise.
Provide spinal support.
The core is split into two groups of muscles: The inner core and the outer core.
The deep abdominal muscle in the lower back sits on either side of the lumbar region of the spine.
Transversus Abdominis
Located between the lower ribs and the top of the pelvis.
Pelvic Floor
This base group of muscles stretches from the tailbone to the pubic bone.
Diaphragm
A dome-shaped muscle that rests below the lungs.
Outer Core
Rectus Abdominis
These are more commonly known as the abs.
External Obliques
These muscles are located on either side of the rectus abdominis.
Internal Obliques
These muscles are located below the external obliques, inside the hip bones.
Erector Spinae
These muscles surround the spine and extend up both sides of the vertebral column.
Planks and Back Pain Prevention
When the core is not strong enough, the spine and back muscles overcompensate to keep the body standing correctly. Studies have shown how planks effectively activate the muscles responsible for spinal stabilization. The exercise targets the entirety of the core and strengthens the shoulders and glutes. Strengthening these muscles improves posture, helping to alleviate back problems and pain. However, it’s recommended to talk to a doctor before beginning a plank regimen if back pain is present. If done incorrectly, they could aggravate the back muscles.
Proper Form
Choose an area clear of furniture where the whole body can stretch out. Follow these steps:
Begin with hands and knees on the floor.
Extend the legs back while keeping the elbows directly below the shoulders and the wrists below the elbows.
Keep the head down, looking at the space just above the hands.
Engage the abs and keep the body rigid.
Imagine a perfectly straight line from the neck to the toes.
Hold the position for 10 to 60 seconds, depending on fitness level.
Lower the body gently to the floor.
Make sure not to curve the back as curving means that the abdominal muscles are being engaged, and tilting the head up can strain the neck.
Both can lead to injury, which is why maintaining proper form is essential.
Plank Variations
There are variations of this exercise for different levels of physical fitness. Once the modified and full plank has been mastered, various planks can target other areas of the body. These include:
Side Plank
These involve shifting the weight to one forearm while extending the other arm into the air.
One-arm Plank
These involve lifting one hand off the ground, then alternating.
Anybody can work up to a plank at any age at any fitness level; it just takes time. Once achieved, it is a great way to keep the body’s core strong, healthy and helps prevent back problems.
Body Composition
Band Lateral Raise
The lateral band raise is an excellent workout for the shoulders. It works out the lateral deltoid, anterior deltoid, and serratus anterior.
Grasp one band in one hand.
Step on the free end with the opposite foot.
Right hand and left foot and vice versa.
Slowly extend and raise the arm until they are parallel to the floor.
Lower the arms in the same manner.
If the shoulders are healthy and strong enough, try adding dumbbells or kettlebells to increase the resistance.
References
Calatayud, Joaquín et al. “Tolerability and Muscle Activity of Core Muscle Exercises in Chronic Low-back Pain.” International journal of environmental research and public health vol. 16,19 3509. 20 Sep. 2019, doi:10.3390/ijerph16193509
Youdas, James W et al. “Magnitudes of muscle activation of spine stabilizers in healthy adults during prone on elbow planking exercises with and without a fitness ball.” Physiotherapy Theory and practice vol. 34,3 (2018): 212-222. doi:10.1080/09593985.2017.1377792
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