Being attached to a smartphone and looking down for a long can cause phone neck pain. We are all constantly connected to our family, friends, work, etc. When we keep our head down, shoulders hunched forward, neck straining from the uncomfortable angle for a long time a neck injury can develop. This has to do with knowing how to maintain proper posture while using a smartphone.
Most of us know this syndrome as tech neck, text neck, and is caused by straining the neck too far down and forward while talking/texting, etc. Holding this position for too long will cause neck muscle strain and pain. This also occurs with handheld devices with users hunching their shoulders forward. The awkward neck angel and rounded shoulders strain the entire upper body.
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Phone Neck Pain Stretches/Tips
Here are a few tips along with some light stretches/exercises to keep the neck muscles flexible and loose.
Try to bring the phone to eye level.
Check around and look up from the screen every few minutes so as not to remain in a downward position.
Move the chin towards the chest, and hold for 5 seconds as there will be a comfortable stretch from the neck to the base of the skull to the mid-back. Try doing a few up to 10 times until you feel thoroughly stretched.
Side Bend
Tilt the head to the right, bringing the ear close to the shoulder. Use your hand to pull your head farther into the stretch if possible. Hold for 20 seconds. Bring the head back to the center, and tilt to the left, and hold for 20 seconds. Repeat this motion 3-5 times on each side.
Head Rotation
Rotate the chin towards the right shoulder and hold for 20 seconds. Use your hand to push your head farther into the stretch if possible. Bring the head back to the center, and rotate to the left, and hold for 20 seconds. Repeat this motion 3-5 times on each side.
Neck pain can turn into a full injury or condition if an individual continues with this form of very poor posture. Taking care of our bodies needs to be a priority. Make proper posture a habit and it will help prevent neck and back pain from developing. This along with related posture and biomechanical issues. Proper posture means the head is upright, the ears are in line with the shoulders, and the shoulder blades are down.
Neck Pain Chiropractic Care
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*
Lumbar stenosis surgery for sciatica, like any type of surgical procedure does not always yield the most successful results. This is why it�s important to carefully and methodically assess all of the personal risk factors.
Sciatica causes severe pain and surgery could be an option and hopefully of last resort. However, it� is important to first attempt non-surgical/non-pharmacological treatment/s for six to twelve weeks before surgery to relieve symptoms and root cause. A full course of conservative treatment could include:
Physical therapy
Chiropractic
Aerobic exercise
Pain meds
Epidural steroid injection
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Sciatica and Stenosis
Sciatica can be caused by stenosis. This is when the spinal canal narrows, constricting, and pinching the nerves specifically the sciatic. Around ninety percent of cases stem from a herniated disccompressing the nerve roots. The damaged disc extends out and pinches the roots of the sciatic nerve. This pinching causes: �
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Pain
Numbness
Tingling
Muscle weakness
If it stays like this for a long time an individual can experience incontinence, along with permanent nerve and muscle damage.
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Lumbar Stenosis Surgery Options
Lumbar stenosis surgery depends on the cause of sciatica: A single herniated disc could be pressing the nerve, which would only require the removal of just that portion of the disc that�s causing the compression. This procedure is known as a discectomy or microdiscectomy.
If the stenosis is caused by a bone problem like an arthritic bone spur, then space has to be made in the canal. This means a portion of the lamina or the back of the spinal column. This is called a hemilaminectomy. Sometimes the whole lamina has to be removed. This is known as a laminectomy.
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If there is the instability of the spinal column, some of the lumbar vertebrae will be fused together to prevent further instability and added nerve compression.
A non-operative treatment course lasting a few weeks to months could reduce swelling in the nerve and improve sciatica symptoms. What happens is sometimes the disc gets reabsorbed over time and does not irritate the sciatic nerve.
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Surgical Success
If the non-surgical options yielded minimal positive results or completely failed and surgery is the last resort talk with your surgeon to discuss the risks and benefits. The discussion will focus on factors like:
Individuals sixty-five and older, multiple health problems, being overweight or a smoker will place an individual at a higher risk of post complications from surgery. Studies found individuals who underwent surgery for sciatica from lumbar stenosis, identified added risk factors that could affect the outcome including:
Depression: this was because there were patients that continued to have sciatica symptoms after surgery. This means they are more likely to take antidepressants or anticonvulsants.
Quality of life from health perspective was low.
Previous spine surgery
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Knowing about these factors and the possible success of sciatica surgery is something to keep in mind. The best way to understand what and how the surgery will be beneficial is to understand the risks and to remember that the risks are not the same for everybody.
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Optimization
Surgical success depends on making sure patients are optimized before surgery. Increasing the chances of successful surgery after conservative treatment/s a surgeon will ask the patient to take these steps:
Weight loss is difficult, but it has been shown to improve surgical outcomes.
Light aerobic exercise, such as stationary or recumbent cycling can help keep the body’s blood flowing properly.
Exercising with pain is difficult but it will increase the cardiovascular system along with keeping the heart and lungs healthy enough to undergo surgical stress.
If the exercising causes too much pain ask the doctor about anti-inflammatory, muscle relaxants, or steroid medication along with the non-surgical treatment that can provide relief allowing exercise to resume.
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Quit smoking
Smoking increases the rate of spinal degeneration and impairs the body�s ability to heal properly and optimally after surgery. If the surgery is elective, meaning it is not a medical emergency, then it is strongly encouraged to quit smoking before surgery. This will increase the chances of eliminating the habit. Don’t be afraid to get support. cancer.org/smokeout.
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Pro-activeness
If taking antidepressant/s for depression, do not quit taking the medication thinking it will improve sciatica surgery success. Mental health is extremely important. The same goes for anticonvulsant meds as well. Stopping anticonvulsant medication for spinal surgery will more than likely cause extended damage or pre/post-surgical complications. Pre-existing conditions like depression means bringing the mental health provider and other specialists into the pre-surgical discussion.
Chiropractor Sciatica Symptoms
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*
[embedyt] www.youtube.com/watch?v=s75Q7sypEwQ%5B/embedyt%5D
PODCAST: In today’s podcast, Dr. Alex Jimenez, chiropractor, and Kenna Vaughn, health coach, introduce Jeremy McGowan and Taylor Lyle, both experts in nutrition and strength training, as they discuss the differences between what is athletic strength training vs what is military strength training. By sharing a wide variety of nutrition and fitness recommendations, Jeremy McGowan and Taylor Lyle bring their knowledge and experience to El Paso, Tx where they offer performance improvements and injury recovery wherever they are needed. Dr. Alex Jimenez, Kenna Vaughn, Jeremy McGowan, and Taylor Lyle share what it is they do in their careers to provide overall health.� – Podcast Insight
[00:00:18] All right, guys, we’re here today. We’re excited. It’s a real special day for me here in El Paso because as you guys know, my job is to advance the science of wellness and fitness and to bring people that we have in El Paso to the forefront and to, you know, kind of show the individuals that are out there and the options we have. A lot of people don’t know. I’ve been out here for 30 years and I’ve seen El Paso kind of develop over the last three decades. And I’ve been nothing but proud to see the young kids and young men that are heading to the fitness programs all around the city, along with the insights that they’re bringing from where they come from people coming from all over the world. We have Olympians. We have specialists. We have top trainers, power trainers, fitness trainers, Crossfit trainers all around the world. These individuals bring a huge amount of talent and they all do the same thing. They get old. And as we get older, they were once the best in the world. And they come back and they share with. If you’re an Olympian and you know what? For the youth. So we bring certain individuals that have sciences and technologies. And some people are in the middle of their flight, in the beginnings and in the new starts of their lives where they actually bring us some great sciences. Today we have Jeremy McGowan and Taylor Lyle. These were two individuals that we brought in last time and we’re gonna hopefully have them come back and share with us their technologies. Jeremy brings a background. He works in the military, really smart guy. All these kids are really smarter than I am. It’s a beginning of time where we can see that the knowledge that the military has brought out has brought really great talent from around the world. [00:02:11][113.8][00:02:12] Jeremy is from Panama City, correct? Yes, sir. Yes. And Taylor, where are you from? Dallas. Fort Worth. [00:02:17][5.5][00:02:18] Dallas, Fort Worth. And one of the great things that I love about this, this whole story is that they’re here in El Paso and a lot of people don’t know this. And their expertise and knowledge are not only for us to to to benefit from, but they’re benefitting and they’re teaching the people that are here, the military, through their sciences and their techniques and their specialties and their licenses. So we really, really do have a moment in time where now the world is advancing in El Paso. So what I’d like to do is I’d like to say, introduce, you know, Kenna Vaughn. She’s over there on the side so you can see her. She’s there, she’s out. She’s anchoring on the side, making sure that my cameras work well and that I don’t stutter too much. Then we have Taylor Lyle and we have Jeremy. Jeremy McGowan. Correct. Yes. OK. And what we want to talk about a little bit about fitness training and the ideas about specifically about strength training, nutrition and as it pertains to collegiate sports and as well as power training for the military. So these kinds of sciences are very important for people to correlate. Now, do they cross lines? They cross lines for athletes in high school. So these sciences and these techniques are going to be good. But I like to know a little bit about Jeremy today. Jeremy, welcome to the show. And the people are here watching and they’re interested in understanding what it is that you do. So tell us a little bit about what you do and what you’ve done and where you came from. And we’ll leave it from there. Go ahead. [00:03:42][84.7][00:03:43] So, like you said, first, I’m from close to Panama City, Florida, a little tiny, small town. I went to Troy University on a baseball scholarship. It’s a D1 University in Alabama, close to Montgomery. So southeast Alabama, played there for five years. Soon as I got done playing slid right into coaching, I coached there for a little bit over three years. I ran baseball and softball, mostly assisted with other sports, the football, volleyball, soccer. A lot of others. Got offered a job out here to slot into the military side of things to coach. Getting really turn it down. Really, really enjoy what I’m doing here, running the physical training programs or the PT programs for a battalion at Fort Bliss. So I’ve worked with two separate battalions. We run the PT program, reconditioning program and then we work hand-in-hand. Kind of help write their PT programs so that when we’re not with them, they have a better idea of what to do. [00:04:36][53.1][00:04:37] I got a question for you. And you said that you’re an athlete going back to that. What position did you play? I pitched. You pitched. Oh, so you’re the dude. You’re the man. [00:04:44][7.0][00:04:45] You know, I was a closer started a little bit, but mostly closed. I really just tried to throw as hard as I could. That’s about it. Were you good? I like to think so. But you know some people might tell you differently. [00:04:57][11.8][00:04:58] Well, don’t be modest. Don’t be modest. You gotta say that you’re good at what you do. You know where I came from when I was a little boy. We got to see this out here in Mexico. We got this guy named Fernando Valenzuela. Well, remember that guy. Yeah. [00:05:11][13.4][00:05:11] Man was he was a Dodgers. Oh, man. I remember this big chunky looking dude that just could rip the ball. Definitely it didn’t look like he was a pitcher. But really, you know. But here’s the thing. Here’s the thing that I know now that I didn’t know then that people who got strong cores can really, really propel their force. Right. And this dude had a thick core, he busted up some gloves. Oh, hey. So let me ask you, what did the military see in you that they wanted to provide for this local community? [00:05:44][32.8][00:05:45] So the way that it kind of worked this whole program started as a very small pilot. There were five strength conditioning coaches and that was the first people on the ground. So that was it. And then it expanded. Now there are 60 coaches across a few bases in the U.S. So basically they needed qualified coaches that had an experience. So they wanted guys that had been a strength coach, you know, three-plus years, whatever, to lead the way. The assistants could have a little bit less experience but had to be certified, had to have a little bit of experience in the field so that they could get some, you know, guys in the run PT programs that were used to running large groups. So they wanted guys mainly from the collegiate side because we’re a little more used to running large groups, the private sector as well, depending on where they were at. Obviously, if they’re, you know, only working there for a very small amount of time, it might not be as much, but… They really wanted to focus on, you know, the qualifications, so having that Master’s degree and having that call and having that certification was the main thing. [00:06:44][59.0][00:06:45] I’ll tell you what, I saw you’re, clearly that you’re a really, really smart that both of you guys have resumes that are just amazing. And I got to tell you, the talent that the military brings this town is amazing. So don’t feel shy. Go ahead and tell people you got the big ‘ol Masters because that’s huge because you’re only one step away from a Ph.D. Let me ask you this because that’s very curious. The military has different departments, different battalions. What is it? [00:07:07][22.2][00:07:07] How many people in the battalion, the one that we were in originally there was around 410, 450. This one’s larger. So there are five companies. Each company is comprised of around 100 people. So there’s upwards of 550 in the battalion right now that we work with. [00:07:22][14.3][00:07:22] I’ll tell you what, we’re used to running a little bit of a Crossfit center. We’re actually coming from the Push Fitness Center. And 20, 30 kids at one time is a lot. How can you manage the largeness or the immensity of those groups together? [00:07:34][12.2][00:07:35] We kind of set up circuit style training for the most part. So we try to run stations with them. Luckily, I do have another strength coach, it’s not just me. So that helps a lot. We split the group up into two. Normally we’ll run a lifting type station and then a running type station and one of us will run each and we get about the halfway point. We’ll switch. So he’ll come over if I’m running the training. The strength training station to begin with. We’ll just flip flop. So he’ll bring his group over the straight training. I’ll take my group of the running and we’ll do that for the last half. So we usually have around outside tops around 80 people in a group. It would be the most that we would have and we would have 40 and 40 apiece. [00:08:09][34.0][00:08:10] Jeremy so you can pretty much see all these guys in different, I guess, techniques whether this is a running area. This is a strength area. You can see them all line sight kind of in the distance. [00:08:19][8.8][00:08:19] Yeah. That’s the goal. So with the strength training sessions, we set up kind of a semicircle on those stations so that I can just walk around the semicircle and then be able to see everyone. [00:08:29][9.6][00:08:30] And then as far as the running goes, it’s normally we do more anaerobic style training, some more sprint type work so that we can be right there telling them, you know, running the rest times, telling them, you know what, Tom, we’re trying to be on the run, whatever might be so that we can actually manage it a little more. [00:08:44][13.8][00:08:44] Wow. Taylor, we’re gonna get with you in a second there, so go ahead and drink some water. We’re going to get to you in a minute. But I got to ask a question for you. When you look at as a strength coach, do you have a deep-seated philosophy and the way things are done? And I assume and I don’t know, it seems like you’re beginning’s were with baseball. Correct. How do you apply that? That science and the level of mechanical sciences to the different kinds of levels and different types of specialties in the military. Let’s say you got some. Right, you know. I don’t know what kind of things they do. Let’s say the mechanics versus the heavy-duty artillery gunners. How do you change that up for them? [00:09:20][35.9][00:09:21] So one thing that’s really, really changed over for me with baseball to this is obviously with baseball I worked, with a lot of overhead throwing athletes. So a lot of shoulder problems, a lot of shoulder stability, things like that, that I was really trying to work with something that I’ve noticed in this military sector because of the way they’ve trained for so long. There they have a lot of shoulder injuries. There’s a lot of shoulder problems, a lot of instabilities as far as their, you know, way overcompensating. Their shoulders are starting to round from doing push-ups for so many years and not getting the proper training along with that. So having that expertise on that side of things, it’s helped me a lot as far as training, you know, different types of people. So I work in a BSB right now, so I haven’t really worked a whole lot with infantry, BSB Brigade Support Battalion. [00:10:06][45.2][00:10:06] Okay, got you. [00:10:07][0.4][00:10:07] We have a lot of mechanics, medics, communications people. It’s not a whole lot of high-speed guys. So we’re not really working with a lot of infantry type people. [00:10:17][9.7][00:10:17] We’re not working with a lot of guys that are really, really out there and really, really active. So a lot of the times, the people that we work with, the main things that we’re working on is landing mechanics, proper lifting technique, because we do have guys that have to lift some heavier stuff with transport and stuff like that. And in landing mechanics, guys jump out at trucks all the time. They’re in big, tall trucks, whatever might be. So those two things are something that we really try to work on so that in their day to day jobs, they don’t get hurt. [00:10:46][28.6][00:10:46] You know, when you say landing mechanics, whether it’s volleyball or anything, you know, that’s got to be the almost second nature. Oh, yeah. You know, I’ve seen that in the last couple of the last decade or two. I see the philosophy changing in the military, specifically in their ideas and their fitness goals. Recently, they’ve done some changes in their new programs where they actually if you don’t pass these certain things, you don’t even get the vacation time or even have even time to or migrate up in the ranks. But based on this performance, I’ve heard a lot about this ruck thing. What is this ruck thing? Yeah. Yeah, I heard. How much weight is it? Because they don’t care if you’re a 180-pound person or a ninety-five-pound lady, they’re still going to carry the same weight. [00:11:27][40.8][00:11:27] So there are different size rucksacks. It can be depending on really what your unit wants for that day or what type of thing you’re doing. So. Sure, you might have heard of the Baton Death March that happens here once a year. Yes, it did. So there are two separate standards for that. There’s a military light and the military heavy on the rucksacks are different. I don’t remember the exact way, but I want to say it’s 40 and 80 pounds. OK. If I remember right. Could be wrong on that. But it’s somewhere around that. And so that’s the light standard and the heavy standard as far as what they do in a normal setting for a rucksack. They kind of set it up for themselves. So basically, if a unit’s going on a ruck, they might tell you, hey, load it with as much as you want. Here’s how long we’re going, be able to do that in this fast. So they get to kind of pick their rucksack weight, depending on what they can handle. [00:12:13][45.6][00:12:13] Is it 40 through 80 or 40 and 80? [00:12:15][1.8][00:12:16] So in the baton it’s 40 and 80. But if they set it up themselves, they could do 40 through 80 as just depending on what they want to run with. [00:12:23][6.6][00:12:23] Yeah. You know, what do you look for in terms of an individual in order for them to say, oh, this dude’s going to just kind of wreck his back or he’s going to mess his shoulders up? What do you how do you tweak it so that you can kind of help them not get injured? [00:12:35][12.3][00:12:36] It’s, so posture’s a big part of it. Again, a lot of guys have rounded shoulders, so that translates over into the ruck as well. Well, they’ve got a heavy rucksack on their back. They start to hunch over round their back, their shoulders are already rounded. So you’re putting a lot of stress on the back, which I know you’re kind of the guy for that. [00:12:54][18.0][00:12:55] Oh, my God. I live with that every day, you know. Oh, you mean how we treat them? [00:13:05][10.2][00:13:05] You know what that can do to a back. And, you know, so there’s an issue that we try to fix. We do a lot of pulling, a lot of rows, a lot of rear delt work to try to get those shoulders back right. And stop the hunching. Stop the rolled shoulders. So that’s one thing that we try to do. And then again, as far as the lower body goes, proper gait is something that we try to work on, on the PTs work on that a little bit more than we do. But proper running mechanics, proper gait can obviously help with a lot of hip ankle knee issues. That a lot of guys have when they’re out there because they’re on uneven terrain. A lot of times rucking. They’re wearing their boots. You know, they’re not necessarily in the best running gear. So we try to do as much as we can to combat the problems that that can cause. [00:13:49][43.5][00:13:49] I find this to be so amazing that the both of you guys are here. Taylor, I know that you guys work together and I know we were introduced with you and the vast amount of expertise that you have and shared with us last time. But how do you guys interact? How does the diet world and the physical training world work together with Jeremy’s dynamics? [00:14:09][20.3][00:14:11] Yes. So we work hand in hand. I mean, you really can’t train without nutrition. So I’m out there a lot of times at the P.T. sessions, whether I’m trying to participate myself or just help the soldiers. So, you know, just making sure that they eat something in the morning, that’s a big issue that we see, is that they don’t have enough energy. And they wonder why they can’t finish their workout sometimes. So, you know, that is something that we both preach and then making sure that they eat something afterward, whether it’s going straight to breakfast or they’re getting some type of post-workout recovery modality. So we work with that. And then, you know, I do quite a bit of one on one counseling. And so a lot of times when I’m meeting with a variety of soldiers, you know, strength and conditioning come up in my conversation and we do a referral system. So I’ll refer them to Jeremy and, you know, follow up with him. And then, you know, a lot of times they’ll meet with them individually, give them a training program. And so we’re constantly urging communication with the best practices and, you know, how do we work towards the common goal. [00:15:25][74.0][00:15:26] So, you know, Jeremy, in terms of when you look at someone and you see them, they’re just they need help. You know, this kid is. He means well. But you can see him falling apart because you get that instinct like this kid’s going to blow out at something. He’s just not there. He looks ashy. He’s not eating well. How do you bring in Taylor in this dynamics, in that situation? [00:15:47][20.4][00:15:48] So a lot of the times I can really see it closer to the end of a workout as she said. Their energy levels are just low. You know, they can’t even, during the break period, they’re sitting down, they’re lying down. They’re trying to drink something and they can hardly drink as their stomach’s upset, you know. So I can tell pretty quickly if somebody has not eaten or is struggling with the nutrition side of things. And if that’s the case, then I’ll tell them, hey, you know, we’ve got a dietitian. We’ve got somebody that can help you. I can help a little bit in terms of telling you you need to eat something before you come out here. But she can help you, you know, in a better way than I can. [00:16:22][34.2][00:16:23] You guys coordinate a little bit. Kind of like this one is going to be a rough one. OK. We need to know where they’re going. They’re gonna be on the floor today. [00:16:29][6.4][00:16:30] There are some times that, you know, we can tell, you know, I can tell when I set up the circuit, like, okay. These guys are gonna get broke off a little bit, you know, and especially the ones that I’ve looked at and I know that she’s talked to, I’d make sure with them before those days. Hey, did you eat anything? And if not, then, you know, I’ll try to help out as much as I can, like, take breaks, you know, make sure you eat something next time, though, because this is how the sessions are going to continue to be for right now. [00:16:58][28.1][00:16:58] Guys, can you feel what I’m seeing, guys? And I’ve got to tell you when I started here in 1991, literally the military treated from my vantage point, again, I’m civilian and I don’t have to follow the rules, but like, they are set up there. But I could sense that the world was like Full Metal Jacket. It was really intense. It was a really harsh environment. And as you can tell, these two individuals are the forefront of the military to this day. So one of the things is I have to ask you both one question. Do you guys care about your guys? Oh, yeah, yeah, yes. You know what I got to tell you? You know what? I see this from the captains. Now, the world in the military is totally pro. There are people in a way that I have never seen go back two decades ago, three decades to 1991. I could not even get my hands on a military patient. They just would not let anyone outside the military take care of the people today. You guys are. Are you in the military? Both of you. No. No. [00:17:55][56.2][00:17:55] Contractors. See they’re bringing in the outside world. They’re also letting the inside go out. It’s awesome to see that because from my point of view, the caring that’s involved had to move from the top down and to have you guys from around the world, there’s got to be some amazing crew of people recruiting you guys. And I got to tell you, it makes me very proud because from the senators, you know, that actually made the Fort Bliss to become as big as it is now. And as it’s moved up, you see a lot of kind, caring sergeants, colonels, commanders that really care about their people. [00:18:33][38.1][00:18:34] And I got to tell you, it makes me feel really cool for an individual out there because I’ve got a kid who is your age. Right. So, you know, you guys got, you know, your guys taking care of him. So it’s a great thing. [00:18:43][9.8][00:18:44] Let me ask you, in terms of focusing on the dynamics of, let’s say over the shoulder, you had mentioned that shoulder thing going into that particular area is now for my vantage point, I’m a real lover of the shoulder girdle and the way the word and how it works together when you put something on the shoulder back in the day, there was one thing that really destroyed everyone’s shoulder. People didn’t realize this was this military. It was like a football jacket that had weights on it and they’d load it up in the front in the back, and you could put on, you know, some weights on it. These people had shoulder problems because of the pressure of the on the chromium, on the clavicle. And this happened. How is it that you kind of prevent a shoulder injury in terms of what you’ve seen when they wear things that are compressing them like a rucksack? [00:19:32][48.3][00:19:33] So part of that is the way they wear their rucksack. Our PTs do a really good job of demonstrating to them the proper technique of how to wear a rucksack, how to tie it down the right way so that it’s not putting a lot of pressure on their shoulders. That’s not something that necessarily I do, but that’s one way of combating it. As far as my role in it, I’m really just trying to strengthen the whole shoulder girdle and that whole area of the upper back, upper traps, whatever it might be done to try to take some load off so that they have a little bit of a shelf or something to sit it on. So we do a lot of like I said, we’re dealt work. We do a lot of rotator cuff work and a lot of trap work as well, so that they do get a little bit of that shelf. [00:20:15][41.7][00:20:15] All right. Well, that gives me a good understanding. I want to know the difference between an NCAA Division One athlete and the military athlete. How do you go about training and start like what are the similarities? And we’re going to try to look at the differences to contrast that specifically in that science. Go ahead and tell me a little bit about what you do for with your philosophies. [00:20:37][21.8][00:20:38] So similarities wise I would say the main things is their want to. A lot of times the military guys, the ones that are a little more high speed, they really want to get after it on PT. Right. So they’re one harder sessions. They want to sweat. They want to feel like they got something done. The NCAA guys are the same way. You know, they don’t want to come in and do one exercise and be done. They want to lift heavy. They want to get big. They want to get strong. And it’s the same way here. The only issue is here the training age is so much lower as compared to an NCAA Division One athlete. So when I would get a guy at college, you know, 18 years old. But he came straight out of high school. That was a 6A, 7A, 5A high school, you know, some bigger school played football for four years. He’s been working out since he was in eighth grade. These guys come here and, you know, I’ve got a lot of people that are 30 years old that didn’t play sports in high school, that have been in the military since they were 18. And they’ve been training wrong for 12 years since they got in the military. So their true training age is really nothing. [00:21:43][64.8][00:21:44] You know, they don’t really have good movement pattern. They don’t have an idea of really how to lift. They don’t have an idea of, you know, the right way to warm up, the right way to cool down anything like that. So it’s a lot more teaching here as compared to I could really get up and running at a Division One school like I was in about three or four weeks. I was up and running, had guys going full speed almost. So and here it’s a lot of teaching. [00:22:08][23.6][00:22:08] Jeremy, do you work with the reserves also? I do not. So we’re just with the active duty. Active duty. [00:22:14][5.6][00:22:15] So you mentioned 30 years old. OK. How does that work? And what’s your approach for a 30-year-old versus an 18-year-old? That’s got to do the same procedure. [00:22:22][7.6][00:22:23] The 18-year-olds are a little bit easier to teach. Their movement patterns are a little bit easier to pick up on because they haven’t been doing it wrong for so many years. Right. So if an 18-year-old and this is true across any population, whether it’s military or whatever, these guys, it kind of sticks a little faster. Right. So you teach them something two or three times they might have it, whereas this 30, 35-year-old guy that’s been doing this movement, but he’s been doing it wrong for 12 years. You know, when you try to teach him the correct way to do it, it might take eight, 10, 12, 15 sessions for him to finally get it down. And the issue with that is because of how many people are in the battalion, we might only get one or two sessions with him a week. So it might take four months for him to finally get this movement pattern down. And that slows down a lot of people in the process. [00:23:08][44.9][00:23:09] Do you separate them to kind of keep them on a different sack of or direction? [00:23:12][3.3][00:23:13] So we try to the issue with that is there. You know, if you’ve got one guy in Bravo Company and one guy, an Alpha company that is in the same boat, they don’t really do PT together. So it’s hard to separate within the same company, those people, because you might get that company once or twice a week. So if I’m really trying to separate the guys that are picking up on the guys that aren’t the groups, you’re going to be one of the really small. Or they’re just going to stop coming because they’re not getting enough out of it. [00:23:38][24.8][00:23:38] Taylor, in answering that same question, when you see those young kids that and versus the older or how do you approach the diet changes as well as just the approach of nutrition for them going through the same process in terms of the program? [00:23:55][16.3][00:23:56] Yes. Just what Jeremy said, you know, the 18-year-old scenario, they typically you know, they want to get better. They want to do what it takes to make it to the next level, which would be professional. And so I feel like they strive to want to get better. They’re a little bit more intuitive to that and receptive. And the, you know, 30-year-old, it’s not that they aren’t receptive. But, you know, a lot of them will have a family, whether that’s a spouse and children. And, you know, you have to take, you know, other factors that may be out of their control to have this success. So really, just in both scenarios, education component, there is so much room to grow, you know, unless someone maybe you went through like Ranger school a little bit more elite on the tactical side, you know, they might be a little bit more attuned to the nutrition and already know what to do around training and recovery. So they might not need as much education and guidance. But definitely there’s a lot of room to grow and both collegiate and military setting for nutrition. [00:25:09][73.5][00:25:10] All right. We’re gonna throw it to another gear here. Now, we’re dealing with in my thought process, as you take these young men to the next level, you’re going to deal with some elite guys. And that’s where a lot of my, you know, kids here, the Division one athletes, they correlate. And I got to tell you, from what I’ve seen, because I treat quite a few of the strange cats that go off to the journeys and they go into their, you know, the jungles, these are different kinds of characters. They have different mindsets. And there are at the highest level. Some of these guys are literally in their early, late 30s. And they’re just like that, you can see. In their eyes, they’re just ready to go climb trees, get in the jungle. [00:25:47][36.6][00:25:48] These individuals, these elite, these tactical guys, these ones that are that have percolated up to the highest level. How do you work with those individuals and what do you do in terms of trying to maintain them at their sharpest level? [00:26:01][13.5][00:26:03] So those guys are a little bit more obviously, like you said, they’re high speed. So they are more like working with a Division One athlete. Honestly, there’s been strength conditioning coaches in the special ops side of things for years and years. There are a lot more in tune with that side of things, with knowing the proper technique. Knowing how things are really supposed to work and knowing how they’re supposed to feel. So, you know, if they have a problem, they’re a lot more likely to either know if it’s actually pain or an actual injury. They can actually handle the two of them whereas guys that are not used to working out to them, you know, having pain and being sore the day after a workout, they’re hurt. You know, these guys are a little more in tune with their body and they’re a lot more likely to be able to push themselves through your workouts so you can go a lot heavier with them. You can do more of a, you know, true tier-based or strength-based or whatever it might be program that you want to do to get them better and better. [00:27:05][61.7][00:27:05] You know, when I was going to college, there were these programs that came out, strength training programs, where you could actually calculate how strong an individual was if they followed this tier, you know, go through these many deadlifts, do it this way, do it these reps. And over time, you were gonna go, you know, in a linear progression upwards. It was amazing that you could actually do it that way. Do you feel that if you push these athletes, you watch them improve, especially the top tier one that you can actually push them to, you know, an amazing level of accomplishment with tough training? [00:27:41][36.0][00:27:42] …�[00:32:55][48.8][00:32:56] Jeremy, how do you look at that stuff? And do you are you privy to that information and do you apply it to the flight that you’re doing? [00:33:02][6.0][00:33:02] So I don’t really get the actual numbers. Taylor is the one that gets those numbers and she would just share with me, hey, you know, this guy might need a little extra help. You know, as far as losing some weight goes, this guy is in the standards. He wants to gain a little bit of weight and he can, you know, that kind of thing, whatever it might be. So I don’t get the actual numbers, but I do get some information from her that I can help the guys with. [00:33:23][20.1][00:33:23] You know, one of the things that we realize in health care is the unification of data as well as integration of other sciences. You two guys met at a… Obviously, I’d like to know a little bit about how you guys introduce yourselves and how did you guys interact and how did you. Because, Taylor, you kind of talk to me about Jeremy. And I got to tell you, Jeremy seems to be an amazing guy. That’s got a lot of knowledge. And we and I really appreciate that. But how did you guys get to interact together? How did that process go in terms of for the purpose of the military? [00:33:56][33.1][00:33:58] Yes, so, yes, Jeremy is an excellent strength coach and it’s been a pleasure working with him. We actually work for two different contract companies, so we just were put together by chance, to be honest. And I mean, we just really clicked since day one, our personalities match really well. So that’s really where it began. And Jeremy has been here for almost two years and I’ve been here for almost a year. So he’s been here a lot longer than me. But so we met when I started. [00:34:28][29.3][00:34:28] Gotcha. In terms of your overall goals for the military and the dynamics for the athletes, let’s go back into the world of a little bit of the athletic division one. And now let’s also consider the fact that the sciences you have can also be applied to even the general public and even to kids at that level. And I know a lot of my patients have parents out there that want their kids to benefit from the best ideas and philosophies. And one of the things is that you realize that it’s not so much about knowledge. It’s about philosophy. It’s about your point of view. It’s the way you stand in what you think about how can we take what the military does in its sciences and its progression sciences to get these athletes and these individuals ready for battle. To our kids, how can we apply that if you can kind of reach into I don’t know if you’ve got kids, but if you do deal with kids, how would you apply those sciences to even the young, young high school, younger people population? [00:35:32][63.3][00:35:33] So I actually one of my papers or whatever for my masters was about strength training in kids because it was something that really, really interested me, because all my life I heard kids shouldn’t lift weights. Kids shouldn’t do this. It stunts their growth. It does. You know, it’s bad for them, whatever. [00:35:49][15.8][00:35:50] And honestly, everything that you read research-wise says otherwise. That’s just been a myth that’s been out there for so long that people started to believe it. So for me, as far as translating my side over to the general population. Younger kids all the way up to high school, it honestly starts with GPP, which is just general physical preparedness. So being able to handle their body weight, being able to learn movement patterns. So obviously push-ups, pull-ups, things like that for body weight, but then movement patterned on the squat, the landing mechanics like we talked about, things like that, and then just the general agility and movement stuff. So playing tag, doing things that are actually active outdoors. [00:36:29][38.9][00:37:12] So, you know, have him, you know, just practice squatting and making sure the knees are pointing out over the toes. He’s not getting valgus knee is not caving and he’s not you know, when he’s walking his gait pattern is good. When he’s running his gait pattern is good when he’s planting his foot. You know, stop and go playing tag with his friends. He’s, you know, actually planting sinking into that hip and driving off. You know, there’s little tiny things that you can look at that can help with those movement patterns as they get older and hopefully combat the chances of injuries as they get older. And then once as they get older and those movement patterns are more ingrained, then you can start adding some weight to stuff you can start doing. You know, even just goblet squats is where I would start. So a kettlebell or dumbbell holding a single thing. So you’re not actually loading the spine things like that and floor press and med ball throws and different things like that where you’re adding weight once those get learned more ingrained than you just are getting into the bigger lift. You know, you get to the big three, the squat bench deadlift, the Olympic lifting type stuff, whatever it is, Taylor, he is good. [00:38:12][59.6][00:38:13] ... [00:42:17][48.6][00:42:18] Taylor, you know you’re talking, right? I mean, this is amazing stuff in terms of its dynamics and specifically for recovery. How do you guys play into kids or young men that are injured in the nutrition component? How do you help them? How do you support the dynamics of the nutrition component? I know we talked about a little bit, but can you go back into it and talk about the things that you look at at the micronutrient level, as well as the macronutrient level to get these guys to be able to sustain the loads that they’re going to be under and provide them their best option? [00:42:53][34.6][00:42:54] Yes. So it goes back to recovery, nutrition, and the nutrient timing and making sure I mean, you’re breaking down your muscles when you’re working out and you’re trying to build them back up, grow. And so, you know, what’s going to do that is protein and carbohydrates. So making sure you have a three to one ratio of carbohydrates to protein. You know, that’s going to help them replenish their stores, their energy stores and also build muscle. And then from an injury standpoint, it’s just again, you know, making sure that depending on the injury will depend on the prescription for nutrition. But overall, you want to make sure that they have enough energy needs first and foremost, and they’re going to be less active typically. So, you know, you might not need as high of calorie needs that they would when they would be training. And the same with carbohydrates. It is your primary energy source, but you’re not going to be training as hard. So typically that is going to be lower. Now, your protein needs are going to be almost twice as high as they normally would be to really make sure that you’re, you know, getting the growth and nutrients you need for the protein and for the muscles to just recover from the injury, and then fat also plays a huge role as well. So and then micronutrients, you’re going to look at your B vitamins, zinc, vitamin C, vitamin A. You know, magnesium, those are all going to help in the wound healing injury recovery aspect as well. And then also immune support, which is really important. [00:44:36][101.9][00:44:37] Jeremy, thank you. Jeremy, they’re leaving now the day, they’re all exhausted. They’re all whooped on. Right. What are the words of advice that you give them about what they’re gonna eat tonight? You know, and let’s say you got an individual that’s just they just look bad. And what do you tell them? How do you tell them to rehab? Recover? I guess is a good word. [00:44:55][18.4][00:44:56] So for me, I’d try to preach high carb, high protein once after. So obviously, like she said, protein plays a big part in the recovery side of things. And they just depleted a lot of their carb sources during the workout. So that’s really what I try to preach, our sessions are in the morning. So a lot of times they’ve barely eaten anything as we’ve mentioned before. And if they have, it’s a lot of times not enough. So I try to preach. Get some carb sources, get some protein, get some eggs, get an omelet. They make you omelets in there. I know they do because I’ve been in there, eat one, you know, get something that can actually help you recover from this workout. [00:45:35][38.3][00:45:35] You mentioned, you know, they would sometimes show up without eating properly. You know, that’s a problem with a lot of the athletes. So they’re, you know, especially younger ones. They want to look good for some of the ones so they can volleyball. But some wrestlers, they got to, you know, have the basics, too. And for different types of athletes, different things for the population that you’re dealing with in order to get them better. What is the baseline good level of carbohydrates and what type of drinks or what kind of foods do you offer or recommend them at least get in that much so that they don’t end up totally running and being depleted by the end of the program. [00:46:12][36.3][00:46:13] So they’ll need 30 to 60 grams of carbohydrate, 30 minutes to an hour right before working now. And like Jeremy said, a lot of times, the workout is at six-thirty in the morning. So you’re not going to have the ideal scenario where people are eating three hours meal before they, you know, train. So. [00:46:30][17.7][00:46:31] So when you just wait. I’m sorry. When you said that 30 to 60 grams. So. So thirty-one twenty to 240 calories. Just a start up the engine. Right. Is that right? Is that a good fare. [00:46:40][9.0][00:46:41] Yeah. So that is fair. So what that looks like is 30 grams could be a banana or it could be a couple of slices of toast. You typically want something that is going to digest very well. So that’s going to be low in protein, low in fat and low in fiber. So that is going to be a carbohydrate source. You’re going to want to isolate that carbohydrate to avoid any digestion issues. So, you know, for people that can’t handle solid foods as well, I always recommend liquids. It’s already converted. So something as simple as a 20 ounce Gatorade. You know, if they can take something a little in between solid and liquid applesauce pouch, you know, there are so many varieties at the grocery store now for kids or adults. And, you know, just taking one of those apple sauces will also help meet that need. [00:47:33][51.8][00:47:33] You know, as you start your training program in the morning, what kind of things do you do? How do you ramp up the training program? Jeremy, I’d like to know a little bit about that, like take me through a day in your world. [00:47:45][11.7][00:47:46] So with ramping it up goes. As I said, we might get guys once or twice a week. So it’s a very, very slow process. It’s also dependent upon their battle rhythm. So, you know, we might get guys say twice a week. So we do have to get a group twice a week, which is what we were that whole battalion. We get every company twice a week. We might get them for six weeks and then they’re gone for three weeks doing a field training exercise and they completely detrain. Right. They’re doing nothing but sitting there for a lot of the time and, you know, practice in military type stuff, they’re not getting any physical training in. It’s not mandatory out there. It’s not necessary. And nobody does it and they can’t really shower. So nobody really wants to get sweaty and stuff. Right. So those three weeks when they come back, we kind of have to reset. There’s not really that much of a ramp-up. It’s a lot of general physical preparedness stuff. We do a lot of bodyweight stuff. And then a lot of the big three, we try to progress those as much as we can. So like right now, because we just kind of restarted with this battalion, with the whole COVID thing going on. We’re doing a lot of goblet squats. We’re doing trap bar. Deadlifts are extremely important. That’s going to be in their new PT test. [00:48:58][71.9][00:48:59] What was that? Trap bar deadlift. A different name for it, but we do that. And then right now, we’re doing floor press and we’re planning to progress the goblet squad into a front squat, front squat to back squat. Right. So that’ll be the progression there. The floor press will progress into the bench press. [00:49:16][17.6][00:49:17] Are those the three that you’re talking about? The three? [00:49:18][1.3][00:49:19] Yeah. So those are kind of the big three is your deadlift, your squat, and your bench. And so that’s your main three strength lift, right. That’s what everybody wants to be good at. So that’s the three that we kind of focus on. But we’ll set up circuits around that. So if we’re doing so, you have floor press, right? We’ll try to do some kind of a pull with that, whether it’s rear delt or an actual row. So it might be a kettlebell row, dumbbell row. Some like that. And then we’ll do a lower body exercise with that. So we try to go full body every workout session. So we’re getting upper, lower-end core. We try to do the main lift is for strength. So if it’s floor press, squats, or deadlifts, it’s more of your strength-based stuff. So it’s more that max effort. So it might be sets of four sets of five. Some like that with a heavier weight. We try to work up to a heavy load. Then everything else is more hypertrophy based. So it’s more work capacity. We’re trying to do, you know, a little bit of a lighter weight, but it’s still going to be heavy not to where it makes them work for those eight to 12 to 15 reps, whatever we might do. [00:50:21][61.6][00:50:21] Do you mix it? Like, do you have some hypertrophy versus agility and versus body mechanics stuff or do you have like certain days. Today’s Body Mechanic Day today is power today. This today is Hypertrophy Day. [00:50:30][9.3][00:50:31] So right now, because we don’t really know what group we’re going to get every day with stuff going on so they’re, kind of work in shifts. They’re not there every day. So we might have one group one day. It might be the same exact people, you know, for a full week. It might be. They come every other day. So the plan right now basically is we go up there, we set up three lifts. Monday was a Friday or lift days, Tuesday a more run day, though. And like I said, the running is more anaerobic stuff. So sprint stuff. But on those sprint days, we do more. We do lift more. But it’s more bodyweight work capacity stuff. So we’ll do a lot of push-ups, pull-ups, sit-ups, squats, lunges. But it’s all bodyweight type stuff and that’ll be all in a circuit with some running involved. And then on the lift days, it’s, you know, like I said, that one lift strength. Everything else is more hypertrophy/work capacity. So it’s all high reps and. [00:51:24][53.2][00:51:26] It’s kind of tough to get a lot of hypertrophy type stuff in because of the box that we’re working out of. So we have a gym that’s inside a box. You had to pull all the weight out. There’s not really enough weight to load up a lot of stuff if we want to do a lot of squats. We need weights for that. Right. So we need weights. But on the barbell, well, there’s only eight forty-fives. Eight thirty-five, eight twenty-five, and eight tenths. So if I have four stations of squats like that up, I’d need almost all of that weight to be able to handle that. So I can’t use that weight on anything else, whether it’s the sleds, the trap bars, whatever it might be. So I have to come up with stuff with bands and kettlebells is really I see an invention there. [00:52:02][36.8][00:52:03] I think there’s an invention in there and what I’m hearing is, is that your gym doesn’t go out to the outside that easy. So is that what I’m getting? Like you want to be able to have a piece of equipment, has all your stuff on it, so you just drag it off that thing. [00:52:14][11.5][00:52:14] … [00:56:58][62.0][00:56:59] I really believe that what he just said was a huge component? Now he has spent his whole life understanding body dynamics. And he ended up understanding and now the military gets it in a different level. The translation of force comes from the core. It is huge. When you hear med ball slams, that is a body that’s going to its fullest out and slamming at a full range of motion. When you’re seeing hip flexes, you’re pulling that hip to the furthest, deepest dungeon of movement, to the furthest extreme on the outside. So to be able to do that, to be able to translate, weight and slowed and sled movements, you’re gonna need a powerful core. The dynamics of it are the ability to move it through time and space at a certain rate of speed. How long you do it, you can do it a little bit, that’s strength. But power means you can translate it over twenty-five feet or so and hit back and forth. So we’re really pushing the body to a level that is amazing. I have sat down with certain patients of mine and they find that that theory. And I found it to be very interesting that deep tuck, the knee tuck, and the deep flexion movements. Where did that philosophy come from and you have as a physiologist and the nutrition strength coach? How did that come in? Where did that come from that they realized that those particular movements, the slam ball, as well as the deep tuck, became a crucial component in the military action? [00:58:26][86.2][00:58:27] So I know the people are well, Major Matthews’, that actually used to run H two F, she’s transferred over to a different side of the military now, but she used to work at the Olympic training facility in Colorado. And I know she helped develop the test. So I would guess I don’t know for sure, but I would guess she played a big role in that. Yeah, because she, you know, does know a lot more about that side of things. I know she helped create, you know, with the power throw and stuff. [00:58:57][29.5][00:58:57] What’s her name, shout out again? Major Matthews. Major Matthews. OK. [00:58:59][2.7][00:59:00] So you know we met her, she came down I think it was a little bit before Taylor got here so she came down to talk to us and explained about the test and why they were doing it and whatever. And she played a big part in developing a test because of her background. [00:59:18][18.4][00:59:19] Have you guys gone to Colorado Springs before to take a look at the Olympic Center? I have not. I have not either. You know what? I got to go there. But there, you know, I got to watch from the outside inward. And you got to I got to tell you that you can see top athletes from around the world. I mean, from powerlifters. But you can see that they’re not very big in the sense of muscular build. But you can see that every athlete had a trainer with them and usually it’s a physical therapist that was right with them. And they were talking mechanics and movements. And these athletes and all the sports that they have, you see this amazing. It’s almost like watching something out of an amazing superpower show where you see these athletes running from all different directions…
And these are the top athletes in the world training centers from swimmers to high bolt whatever the sport is, I can imagine, but you can see them training in the center and they really focus on the range of motion. And you can see the physical therapist showing the motion. And actually the intensity of the movement is really, really important. So that science of Deep Tuck and translation of force is huge now. And it’s amazing that now to be able to do that is at the forefront of the military’s progression. Let me ask you this. Now that you know and you’re in your science and understanding is about the youth. How do you correlate that and take me into the progression of how to get kids, let’s say, a high school kid into doing that particular component of translation of forces so that we can make them great at being a lineman or just torquing the heck out of someone in wrestling. You know, kind of that deal. [00:00:54][54.1]
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You know, I’ve got to tell you, you know, I could sit here and talk for over an hour. This is it. We’ve been over at least 60 minutes here. People are gonna look at me and YouTube is going to shut me out. But I’ve got to tell you, this has been literally an exciting moment because, between the both of you, I feel like I’m in a show of Jumanji of knowledge. You know, it’s like I just opened up a Pandora and you guys are full of knowledge. That is great. Again, I got to tell you, El Paso has these individuals. And if you, again, I don’t yield, the information will be on there for them if you want to communicate with them. I’ve got to tell you, we have them. We have such great talents, such smart individuals out there. Birds of a feather flock together. So for both of you, I can see how you guys migrated into appreciating the levels of vast knowledge and in the direction that you have for both of you. I honestly see you guys being Ph.D.s and whatever you guys do. So it’s only one step away from being Ph.D.s I will say that strength coaches are different kinds of characters, huh? They’re just different, man. They just there’s no joke. There’s serious. This is life-threatening. And when you’re under that bar, they want to take care of you. So they’re the most compassionate people. And they’re the most serious of all people. And as you said in the gym, basically everyone seeks out, both of you guys, for the greater order. That is what you guys do. You guys have great knowledge. And I’ve been a big proponent of great order rules. So you guys have been pulled in through whatever the sources are to bring you to create great order for these young kids and young men so that they can perform the best that they can in the world that they have to go into. So I got to tell you. Thank you, guys. Thank you. I know that this information was something that correlates to children. I could open up each one of those conversations and open it up for another hour each. So, Taylor, I got to tell you. Thank you so much for bringing us some knowledge. And I look forward to talking to you guys some more in the future and bringing you in and breaking it up into a different. Because we talked about the leg. We talked about the knees. We talked about nutrition. Each one of these are directions that we can spend hours talking about. And it’s out there. And just to let you know, my goal is to bring it out so that the parents can also see what’s important. I think all we got here is good nutrition, good body mechanics, range of motion, dynamic transfer of power, and also the progression from even young that, you know, you can’t be accused of abusing your children when you put them under a weight machine. If you have the understanding is the proper mechanics and the right age and the right dynamics of it. So nutrition plays a huge role. I always knew that the core held the secret. Now, I’m not the smartest guy in the world, but when God put the baby, he put it where? He put it in the core. OK. So when you look at it, the Orientals called it the Chi, the center of the power right in kung fu. Watch the hips. Watch the hips where you can see where the guy’s going because of the center of the order rules in sports in translating. And when your life depends on it, your core, it has to be one of the most important components as to where you translate force and reaction time comes from there. As a matter of fact, it’s the basis of what the body dynamics are. The pelvis, the hips, the range of motion, and the knees. Those are the sciences that these young individuals have brought in the nutrition of it. Because when it comes down to circulation, you know, what’s in the circulation, the food, the stuff that you put in that hole in your face and the rest and the sleep and the water and hydration. What I’m very pleased about is that I’m a lot older and I appreciate the level of youth and youngness in them, so to speak, that is going to be changing the world for the future individuals and families around El Paso and in the regions that this kind of can reach. So thank you, guys. I appreciate your information. And I’m a fan of both of you guys, by the way, OK, because you guys are an amazing talent that I got to tell you, I do have a window. Before you were here in the 1990s where there was a different world, El Paso is different. And Sylvester Reyes, by the way, that’s the senator that I wanted to call out, it was his dream to make that military force out here and make it as big as it was. It’s got a long history. But in that impact of those big centers, those training centers was this dream. So I got to tell you for that, Senator, I don’t know if he anticipated you guys come in, but he did create the great order so that you guys would come and share your knowledge. So I wish you the best and thank you guys for everything you guys have offered. And I look forward to hearing from you best. And thank you, Kenna. Thank you for everything.
Thank you. Thank you.
Finding ways to manage chronic pain is a priority. Chiropractic testing and treatment could be an option that is effective and affordable. Various chiropractic care can help manage chronic pain caused by a condition like herniated disc/s. Chiropractic testing involves diagnosing the root cause/origin of the pain. Getting a proper diagnosis usually involves:
X-rays
CT scan
MRI
DNA
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Contents
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Chiropractic testing
The correct diagnosis is essential to creating an optimal treatment plan. It is a complicated disorder that can be difficult to treat because it can present with no apparent cause. But, researchers are working to find answers to many of the questions surrounding chronic pain. When treating spine-related pain other tests can include:
Discography
Bone scans
Nerve studies
Electromyography
Nerve conduction study
Myelography
A pain specialist might consult with and refer the individual to a neurosurgeon or orthopedic spine surgeon to determine if the pain requires surgery. This is because untreated and not fully treated chronic pain is one of the leading causes of limited mobility and flexibility. Other associated issues are:
There are some experts that believe tests like MRIs are overused. There is a fear that too many tests could expose individuals to unnecessary radiation and increase medical expenses. However, determining the cause/s holds the key to a successful treatment plan. Therefore, choosing the right diagnostic strategy will help in:
Creating the most effective and optimal treatment plan
Quality of life improvement
Prevent potential complications
Reduce the cost of diagnosis
Reduce the cost of treatment
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Chiropractic Management
Chronic pain does not respond to typical pain management techniques. Chiropractic management deals with chronic pain inflammation and muscle tension. Chiropractors use a variety of non-surgical techniques like:
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Soft Tissue
Manual release therapy stretches the muscle/s while pressure is applied
Trigger point therapy applies pressure on the area of the tensest muscle/s
Instrument-assisted soft tissue therapy uses a tool/s to apply gentle pressure.
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Manual Therapy
When the joints are not moving correctly, a chiropractor may utilize this technique to regain a full range of joint motion. This is accomplished through joint mobilization which is slow, gentle stretches of the affected joint and manipulation, which are quick but gentle movement/thrusts that stretch the joint.
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Exercise Therapy combined with Self-care
A chiropractor will provide simple therapeutic exercises and stretches that can be done at home to help with the pain and to help with prevention. Also provided:
Safe lifting techniques
Posture exercises/tips
Dietary strategies to manage pain and prevent re-injury
Once diagnosed with a pain condition, a chiropractor will develop a unique customized treatment plan. Don’t be afraid to talk with your chiropractor. The more they know the better the treatment plan. Once the pain is fully addressed, patients will be able to gradually increase daily activities.
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Piriformis Syndrome Chiropractic Treatment
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*
The foods we eat can have the potential to be beneficial or harmful to our health. Poor nutrition can cause a variety of health issues, including obesity, cardiovascular disease, and type 2 diabetes. Meanwhile, proper nutrition can make you feel energized, reduce your risk of health issues, as well as help maintain and regulate a healthy weight. If you want to promote longevity, you have to fuel your body with good foods. In the following article, we will list several good foods that can ultimately help promote longevity by also helping to improve overall health and wellness.
Contents
Cruciferous Vegetables
Cruciferous vegetables have the unique ability to change our hormones, trigger the body�s natural detoxification system, and even reduce the growth of cancerous cells. These must be chewed thoroughly or eaten shredded, chopped, juiced, or blended in order to release their beneficial properties. Sulforaphane, found in cruciferous vegetables, has also been found to help protect the blood vessel wall from inflammation that can cause heart disease. Cruciferous vegetables, such as kale, cabbage, Brussels sprouts, cauliflower, and broccoli are several of the most nutrient-dense foods in the world.
Salad Greens
Raw leafy greens have less than 100 calories per pound, which makes them the perfect food for weight loss. Eating more salad greens has also been associated with the reduced risk of heart attack, stroke, diabetes, and several types of cancers. Raw leafy greens are also rich in the essential B-vitamin folate, plus lutein and zeaxanthin, carotenoids that can help protect the eyes. Fat-soluble phytochemicals, such as carotenoids, found in salad greens like lettuce, spinach, kale, collard greens, and mustard greens also have antioxidant and anti-inflammatory effects in the body.
Nuts
Nuts are a low-glycemic food and a great source of healthy fats, plant protein, fiber, antioxidants, phytosterols, and minerals, which also helps to reduce the glycemic load of an entire meal, making them an essential part of an anti-diabetes diet. Regardless of their caloric density, eating nuts can help promote weight loss. Nuts can also reduce cholesterol and help reduce the risk of heart disease.
Seeds
Seeds, much like nuts, also provide healthy fats, antioxidants, and minerals, however, these have more protein and are rich in trace minerals. Chia, flax, and hemp seeds are rich in omega-3 fats. Chia, flax, and sesame seeds are also rich lignans or breast cancer-fighting phytoestrogens. Moreover, sesame seeds are rich in calcium and vitamin E, and pumpkin seeds are rich in zinc.
Berries
Berries are antioxidant-rich fruits that can help promote heart health. Research studies where participants ate strawberries or blueberries daily for several weeks reported improvements in blood pressure, total and LDL cholesterol, and even signs of oxidative stress. Berries also have anti-cancer properties and have been shown to help prevent cognitive decline associated with aging.
Pomegranate
The most well-known phytochemical in pomegranates, punicalagin, is responsible for more than half of the fruit’s antioxidant activity. Pomegranate phytochemicals have anti-cancer, cardioprotective, and brain-healthy benefits. In one research study, older adults who drank pomegranate juice daily for 28 days performed better on a memory test compared to those who drank a placebo beverage.
Beans
Eating beans and other legumes can help balance blood sugar, reduce your appetite, and protect against colon cancer. Beans are an anti-diabetes food that can help promote weight loss because they are digested slowly, which slows down the increase of blood sugar after a meal and helps prevent food cravings by promoting satiety. Eating beans and other legumes twice a week has been found to decrease the risk of colon cancer. Eating beans and other legumes, such as red beans, black beans, chickpeas, lentils, and split peas, also provides significant protection against other cancers.
Mushrooms
Eating mushrooms regularly is associated with a reduced risk of breast cancer. White and Portobello mushrooms are especially beneficial against breast cancer because they have aromatase inhibitors or compounds that inhibit the production of estrogen. Mushrooms have shown to have anti-inflammatory effects as well as provide enhanced immune cell activity, prevention of DNA damage, slowed cancer cell growth, and angiogenesis inhibition. Mushrooms should always be cooked as raw mushrooms have a potentially carcinogenic chemical known as agaritine that is significantly reduced by cooking.
Onions and Garlic
Onions and garlic provide cardiovascular and immune system benefits as well as provide anti-diabetic and anti-cancer effects. These have also been associated with a lower risk of gastric and prostate cancers. Onions and garlic are known for their organosulfur compounds which help to prevent the development of cancers by detoxifying carcinogens, decreasing cancer cell growth, and blocking angiogenesis. Onions and garlic also have high concentrations of health-promoting flavonoid antioxidants, which have anti-inflammatory effects that may help provide cancer prevention.
Tomatoes
Tomatoes are rich in a variety of nutrients, such as lycopene, vitamin C and E, beta-carotene, and flavonol antioxidants. Lycopene can help protect against prostate cancer, UV skin damage, and? cardiovascular disease. Lycopene is better absorbed when tomatoes are cooked. One cup of tomato sauce has about 10 times the amount of lycopene as a cup of raw, chopped tomatoes. Also keep in mind that carotenoids, like lycopene, are best absorbed when accompanied by healthy fats, so enjoy your tomatoes in a salad with nuts or a nut-based dressing for extra nutritional benefits.
The foods we eat can have the potential to be beneficial or harmful to our health. Poor nutrition can cause a variety of health issues, including obesity, cardiovascular disease, and type 2 diabetes. Meanwhile, proper nutrition can make you feel energized, reduce your risk of health issues, as well as help maintain and regulate a healthy weight. If you want to promote longevity, you have to fuel your body with good foods. Good foods can also help reduce inflammation associated with a variety of health issues, including joint pain and arthritis. Healthcare professionals, such as chiropractors, can offer diet and lifestyle advice to help promote health and wellness. In the following article, we will list several good foods that can ultimately help promote longevity. – Dr. Alex Jimenez D.C., C.C.S.T. Insight
Zesty Beet Juice
Servings: 1Cook time: 5-10 minutes
� 1 grapefruit, peeled and sliced
� 1 apple, washed and sliced
� 1 whole beet, and leaves if you have them, washed and sliced
� 1-inch knob of ginger, rinsed, peeled and chopped
Juice all ingredients in a high-quality juicer. Best served immediately.
Just one carrot gives you all of your daily vitamin A intake
Yes, eating just one boiled 80g (2�oz) carrot gives you enough beta carotene for your body to produce 1,480 micrograms (mcg) of vitamin A (necessary for skin cell renewal). That’s more than the recommended daily intake of vitamin A in the United States, which is about 900mcg. It’s best to eat carrots cooked, as this softens the cell walls allowing more beta carotene to be absorbed. Adding healthier foods into your diet is a great way to improve your overall health.
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*�
Curated by Dr. Alex Jimenez D.C., C.C.S.T.
References:
Joel Fuhrman, MD. �10 Best Foods You Can Eat to Live Longer and Stay Healthy.� Verywell Health, 6 June 2020, www.verywellhealth.com/best-foods-for-longevity-4005852.
Dowden, Angela. �Coffee Is a Fruit and Other Unbelievably True Food Facts.� MSN Lifestyle, 4 June 2020, www.msn.com/en-us/foodanddrink/did-you-know/coffee-is-a-fruit-and-other-unbelievably-true-food-facts/ss-BB152Q5q?li=BBnb7Kz&ocid=mailsignout#image=24.
There are various chronic treatment/management options available. Chronic pain treatment focuses on treating and managing the root cause and underlying condition that is causing the pain. The physical and psychological aspects of chronic pain need to be balanced in order for a treatment plan to work.
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That is why a complete treatment plan can sometimes be necessary to address both the physical and psychological factors generating the pain. Because of this treatment plans often involve different pain specialists working in conjunction with a customized treatment/management plan according to the individual’s needs. This can include a combination of treatment protocols, like:
Health coaching
Psychological therapy
Chiropractic
Physical therapy
Medication
Acupuncture
Yoga, Pilates
Contents
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Treatment/Management
The focus of chronic pain treatment is to:
Lessen pain frequency and intensity
Help individuals get back to work
Improve mobility and flexibility
Maintain quality of life
Reduce or eliminate reliance on pain meds
Reduce possible re-injury or new injury
Reduce mental and emotional symptoms like anxiety and depression
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Pain Meds
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Non-Opioids
Nonsteroidal anti-inflammatory medications are usually the first treatment for chronic mild to moderate pain. Examples are ibuprofen, aspirin, and naproxen. These medications work by blocking enzymes and reduce prostaglandinsthroughout the body that cause pain and swelling. Acetaminophen used in Tylenol is similar to these medications but works differently. Instead, these meds block the production of inflammatory chemicals in the brain.
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Opioids
Opioids are narcotics and can be extremely powerful pain relievers. These are used to relieve severe pain symptoms temporarily. Narcotics work by blocking the pain signals before they get to the brain. However, these meds are highly addictive and can lead to abuse. Doctors prescribe narcotics when non-opioids and all forms of non-pharmacological treatment/s fail or don’t work in providing sufficient pain relief. Examples include:
Anticonvulsants or anti-epileptics are used to treat seizures. They can also help in relieving pain that is associated with nerve injury/damage and fibromyalgia. Examples include:
Muscle relaxants can be used for chronic pain but there is division among medical experts as to how effective they are and of their addictiveness. Plus there are few studies supporting their use in individuals with chronic pain.
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Corticosteroids
Corticosteroids are hormone-based medications that help reduce inflammation. They are generated naturally in the body while some are synthesized in a laboratory. Injectable steroids can help relieve pain brought on from pinched nerves or joint disorders.
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Antirheumatics
Antirheumatic meds are used to control and manage rheumatoid arthritis symptoms. They prevent or inhibit the immune system and help reduce joint damage. Examples include:
Methotrexate
Leflunomide
Hydroxychloroquine
Sulfasalazine
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Antidepressants
Antidepressants are used to treat anxiety disorders and depression disorders but are also used to relieve chronic pain. They are used to treat pain caused by:
Arthritis
Migraine
Nerve damage
Fibromyalgia
These medications increase the brain’s chemical levels like serotonin, dopamine, and norepinephrine. They can also be used even when an individual has no depression symptoms. Examples include:
Amitriptyline
Venlafaxine
Paroxetine.
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Alternative Treatment
Alternative treatment/management can also help with the pain. It’s recommended to discuss any type of alternative treatment with a doctor or medical professional. Doctors encourage alternative treatments along with keeping a journal of how an individual feels after a series of treatment sessions. If the individual feels better, and the treatment is working, then consider continuing for an extended period. Here are some alternative treatments/therapies to think about.
Acupuncture: Works by releasing endorphins, the natural pain-relieving chemicals, and affects the brain region that controls serotonin, the chemical that regulates mood.
Massage: Helps relieve pain by keeping muscles, ligaments loose and proper blood flow throughout the body
Meditation: Has been shown to help improve pain perception and reducing depressive symptoms
Hypnosis: Has been found to be useful in treating cancer and back pain
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Psychological Therapy
Psychotherapy, also known as talking therapy could be part of a chronic pain treatment plan. What it does is to help improve the associated symptoms/conditions which include:
Depression
Anxiety
Fear of pain
Psychotherapy has shown promising results and has various forms. They are:
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Acceptance/Commitment Therapy
Acceptance commitment therapy is short-term psychotherapy. There are two approaches to pain perception. One, it teaches the individual to accept things beyond what they control. Second, it encourages the individual to feel things the way they are, work towards relief instead of questioning and being skeptical. It opens an individual’s psychological perspective. It can be used to treat low back, leg, and neck pain.
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Cognitive-Behavioral Therapy
This therapy educates individuals on pain, mood, behavior, and how they all relate to each other. It also trains an individual on relaxation strategies. Individuals learn techniques to replace negative thoughts concerning their pain with positive thoughts. Cognitive-behavioral therapy has been shown to be effective in treating pain caused by:
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*
Aging is a natural part of life and it can’t be stopped. Or at least, that’s what we used to think. Researchers at Intervene Immune, Stanford, the University of British Columbia, and UCLA believe that our epigenetic clock can be changed, suggesting that there may still be ways for humans to live longer. In the following article, we will discuss the findings associated with epigenetics and aging.
Contents
What is the Epigenetic Clock?
The epigenetic clock is a measurement of biological age that can be used to estimate the chronological age of humans or other organisms by testing several patterns of DNA methylation. Although the age estimated by the epigenetic clock frequently correlates with chronological age, it is not fully understood if DNA methylation profiles in the epigenetic clock are directly associated with aging.
For many years, researchers have observed age-related changes in gene expression and DNA methylation. However, the idea of using an “epigenetic clock” to be able to estimate chronological age by testing several patterns of DNA methylation was first proposed by Steve Horvath where it gained popularity after his 2013 research study was published in the journal Genome Biology.
Epigenetic clocks are used in forensic studies to determine the age of an unknown person through blood or other biological samples at the scene of a crime and in diagnostic screens to determine increased risks for diseases associated with aging, including a variety of cancers. Epigenetic clocks can also highlight whether several behaviors or treatments can affect epigenetic age.
Does Epigenetic Age Correlate with Chronological Age?
The main reason that epigenetic clocks and DNA methylation are used to estimate the chronological age of humans or other organisms is that they correlate very well with the chronological age in the subjects tested. The first research study on the epigenetic clock that Steve Horvath published in 2013 included 353 individual CpG sites identified from previous research studies.
Of these sites, 193 become more methylated with age and 160 become less methylated, which leads to the DNA methylation age estimate that is used to determine the epigenetic clock. Throughout all outcome measures, including all ages of subjects, Horvath observed a 0.96 correlation between the epigenetic age he calculated and the true chronological age, with an error rate of 3.6 years.
Current epigenetic clocks are also being evaluated to help further improve age prediction as well as the diagnostic and/or prognostic abilities of these tests. Further evaluations using NGS approaches ultimately have the potential to improve epigenetic clocks, making them more comprehensive by extending the evaluation of DNA methylation sites to all CpG sites in the genome.
Can We Change Our Epigenetic Clocks?
Research studies have demonstrated that cancer can change the epigenetic clock. These observations suggest that the epigenetic clock can change under certain conditions. Therefore, it is possible that the epigenetic clock can be manipulated through changes in behavior or treatment strategies to slow it down or potentially reverse it, allowing humans to live longer and healthier lives.
Researchers believe that our epigenetic clock can be changed. In the following article, we discussed the findings associated with epigenetics and aging. The epigenetic clock is a measurement of biological age that can be used to estimate the chronological age of humans or other organisms by testing several patterns of DNA methylation. The main reason that epigenetic clocks and DNA methylation are used to estimate the chronological age of humans or other organisms is that they correlate very well with the chronological age in the subjects tested. Current epigenetic clocks are also being evaluated to help further improve age prediction as well as the diagnostic and/or prognostic abilities of these tests. Research studies have demonstrated that cancer can change the epigenetic clock. Therefore, it is possible that the epigenetic clock can be manipulated through changes in behavior or treatment strategies to slow it down or potentially reverse it, allowing humans to live longer and healthier lives. By changing our epigenetic clocks, healthcare professionals may also be able to regulate age-related health issues, such as inflammation and joint pain. These could potentially be helpful for chiropractic care, an alternative treatment option that uses spinal adjustments to carefully restore the alignment of the spine.�- Dr. Alex Jimenez D.C., C.C.S.T. Insight
Zesty Beet Juice
Servings: 1Cook time: 5-10 minutes
� 1 grapefruit, peeled and sliced
� 1 apple, washed and sliced
� 1 whole beet, and leaves if you have them, washed and sliced
� 1-inch knob of ginger, rinsed, peeled and chopped
Juice all ingredients in a high-quality juicer. Best served immediately.
Just one carrot gives you all of your daily vitamin A intake
Yes, eating just one boiled 80g (2�oz) carrot gives you enough beta carotene for your body to produce 1,480 micrograms (mcg) of vitamin A (necessary for skin cell renewal). That’s more than the recommended daily intake of vitamin A in the United States, which is about 900mcg. It’s best to eat carrots cooked, as this softens the cell walls allowing more beta carotene to be absorbed. Adding healthier foods into your diet is a great way to improve your overall health.
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*�
Curated by Dr. Alex Jimenez D.C., C.C.S.T.
References:
Active Motif Staff. �Can You Really Reverse Your Epigenetic Age?� Active Motif, 1 Oct. 2019, www.activemotif.com/blog-reversing-epigenetic-age#:~:text=Epigenetic%20clocks%20are%20a%20measure,certain%20patterns%20of%20DNA%20methylation.
Pal, Sangita, and Jessica K Tyler. �Epigenetics and Aging.� Science Advances, American Association for the Advancement of Science, 29 July 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC4966880/.
Matloff, Ellen. �Mirror, Mirror, On The Wall: The Epigenetics Of Aging.� Forbes, Forbes Magazine, 25 Jan. 2020, www.forbes.com/sites/ellenmatloff/2020/01/24/mirror-mirror-on-the-wall-the-epigenetics-of-aging/#75af95734033.
Dowden, Angela. �Coffee Is a Fruit and Other Unbelievably True Food Facts.� MSN Lifestyle, 4 June 2020, www.msn.com/en-us/foodanddrink/did-you-know/coffee-is-a-fruit-and-other-unbelievably-true-food-facts/ss-BB152Q5q?li=BBnb7Kz&ocid=mailsignout#image=24.
Getting an accurate chronic pain diagnosis is essential to creating the most optimal, highly customized treatment plan for the individual. Depending on the severity and cause of pain, individuals could require various pain specialists/therapists combined with a primary physician. These could include:
Chiropractor
Physical therapist
Neurosurgeon
Pain medicine specialist
Physiatrist
Rheumatologist
Orthopedic spine surgeon
Contents
Chronic Pain Diagnosis
�
� Over time chronic pain symptoms can change or alter and need reevaluation. This could mean having to adjust treatment and management but that is exactly what it is, an adjustment to the treatment plan flowing with the symptoms as they come and go while keeping to the objective of. Chronic pain diagnosis entails a series of tests, as well as, a full review of symptoms and medical history. A doctor will ask a series of questions concerning symptoms and pain triggers. These questions could include:
When did the pain begin?
Describe and rate the pain, is it shooting, electrical, burning, throbbing, dull, or sharp?
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Has there ever been an injury at or around the problem area?
What activities/actions/movements relieve and worsen the pain?
Is there a history of mental illness, like depression or anxiety?
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Labs
Tests will be ordered to identify physical/non-physical causes that could be the cause or contributor. Possible tests include:
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Blood
Blood tests are used in the diagnosis of infections and inflammation. Individuals with infection/s or inflammatory disorders have high levels of white blood cells and inflammatory reactive substances like C-reactive protein. Blood tests also help determine the presence of rheumatoid arthritis, gout, or cancer. If rheumatoid arthritis is present, the blood analysis will show positive results for proteins known as rheumatoid factor.
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Urine
Urinalysis is commonly used to check for gout. This is a type of arthritis that causes high blood levels of uric acid. A doctor may order a urine test for a patient using prescription pain meds.
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Spinal tap
A doctor inserts a needle into the lower back and a sample of cerebrospinal fluid is collected. Cerebrospinal fluid is clear and protects the brain and spinal cord. A cerebrospinal fluid analysis helps to diagnose disorders of the central nervous system and certain cancers. �
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Musculoskeletal/Neurological tests
A musculoskeletal exam looks at posture, joint mobility, muscle stiffness, tightness, and swelling in or around the area, as well as the rest of the body. An example is a diagnosis of carpal tunnel syndrome. A detailed spine examination is done to identify deformities and moving/walking posture. A neurological examination is used to check:
Muscle strength
Touch reaction
Balance
Overall sensation
A neurological exam can also be used to test:
Memory
Alertness
Mood
Behavior
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Imaging
Imaging provides detailed images of the body’s organs and bones. Doctors use these to:
Spot fractures or inflammatory alterations in the bone/s
Focus on details of a bone and surrounding structures
Differentiate between growths, infections, or fractures
Identify nerve/s injury or damage
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X-Rays
X-rays are standard in the diagnosis of fractures. An arthrogram is an x-ray that uses a contrasting agent to check and identify joint disorders.
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MRI
Magnetic resonance imaging uses a magnetic field and radio waves to create detailed images. Magnetic resonance imaging helps in diagnosing:
EMG’s are used to diagnose disorders of the muscles and nerves. Electrical activity in the muscles is recorded to see how the impulses/electrical signals are transmitting from the nerves to muscles. �
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An EMG could be required if an individual has:
Numbness
Muscle weakness
Muscle pain
Tics
Electromyography is also used to identify conditions that can cause chronic pain like:
A nerve conduction study measures the speed of electrical signals passing through a nerve. It can identify:
Carpal tunnel syndrome
Herniated disk disease
Sciatic nerve injury/damage/abnormality
A doctor can order both an EMG and NCS in combination.
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Back Pain Chiropractic Care
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*
Research studies have demonstrated the fundamental role of nutrition in health and longevity. The standard American diet, which is generally high in fat and sugar, has been associated with a variety of health issues, including obesity, high cholesterol, hypertension, and type 2 diabetes. Moreover, these health issues can lead to kidney disease, heart disease, Alzheimer’s disease, and cancer. �Unfortunately, the type 2 diabetes curve is going in the wrong direction, and we�re living longer as well,� stated Gary Gibbons, director of the National Heart, Lung, and Blood Institute. �So we have an aging population that�s more and more obese, and has more and more hypertension.� In the following article, we will discuss the effects of good nutrition on overall health, wellness, and longevity.
A healthy diet ultimately includes:
Fruits and vegetables
Low-fat dairy products, such as yogurt and cheese
Skinless poultry
Salmon and other fish, such as trout and herring
Nuts and beans
Whole grains
Non-tropical vegetable oils, such as olive, corn, peanut, and safflower oils
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Calorie Restriction and Longevity
According to several research studies, nutrition, and specifically restricting calories, has been associated with aging itself. In the 1930s, research studies in a wide variety of research models, including yeast, drosophila and c. elegans (laboratory fruit flies and nematodes), rats, and inbred mice, demonstrated a connection between a limited-calorie diet and extended life span. Researchers today are starting to take these research studies to the next level by evaluating how different individuals respond to different calorie intakes in order to demonstrate the physiological and genetic variations associated with health and longevity. However, because it’s difficult for humans to follow any type of calorie-restricted diet, it’s impossible to determine lifelong results and further research studies are still required.
On the other hand, mice can ultimately provide further evidence due to their significantly short life span (average two years), as well as due to the ability to control every aspect of their laboratory environment, including diet. JAX Professor Gary Churchill�is one of the architects of a special type of mouse colony known as Diversity Outbred (DO). As a result of the careful, cross-breeding of genetically defined inbred strains, these mice demonstrate the type of random-looking genetic variation you�d find in the general human population. �Several calorie-restricted mice in the DO population have lived incredibly long life spans,� stated Churchill, �several have even reached almost five years of age,� which is the equivalent of a human living about 160 years, according to research studies.
Churchill has also separated DO mice into several groups given different diets and calorie restrictions throughout their life span. Control animals are typically on an ad libitum (�all-you-can-eat�) diet. Several mice are given food daily but at a reduced amount. Fasting animals are given food ad libitum on most days but spend a period of time each week with no food access. All mice receive frequent and extensive physical evaluations to collect data that can later be associated with how long they live. And, because the genomic sequence of every mouse is well-known, overlaying the physiological data can ultimately help provide further unprecedented insights into the genetic impact of nutrition, diet, and calorie restriction on overall health, wellness, and longevity, among further evidence.
�Although it is understood that several animal models, like the inbred C57BL6/J mouse strain, can benefit from caloric restriction, there is also evidence which demonstrates that the effects can be different depending on the genetic makeup of the animal,� stated Churchill. �The same will probably be true for most people: caloric restriction may be beneficial for one person but not for another. Until researchers understand these individual differences, healthcare professionals must be very cautious about recommending nutritional and dietary changes to people.� Understanding how nutrition affects the genetic components of health and longevity can eventually lead to treatments that may ultimately help reverse the negative effects of poor nutrition, including health issues like heart disease and diabetes.
Research studies have found the important role of nutrition in longevity. The standard American diet, which is high in fat and sugar, is associated with many health issues, including obesity and type 2 diabetes which may lead to heart disease, Alzheimer’s disease, and even cancer. Furthermore, several research studies have also found that nutrition, and specifically calorie restriction, is associated with aging. In the article above, we discussed the evidence showing the effects of good nutrition on health and longevity. – Dr. Alex Jimenez D.C., C.C.S.T. Insight
Zesty Beet Juice
Servings: 1Cook time: 5-10 minutes
� 1 grapefruit, peeled and sliced
� 1 apple, washed and sliced
� 1 whole beet, and leaves if you have them, washed and sliced
� 1-inch knob of ginger, rinsed, peeled and chopped
Juice all ingredients in a high-quality juicer. Best served immediately.
Just one carrot gives you all of your daily vitamin A intake
Yes, eating just one boiled 80g (2�oz) carrot gives you enough beta carotene for your body to produce 1,480 micrograms (mcg) of vitamin A (necessary for skin cell renewal). That’s more than the recommended daily intake of vitamin A in the United States, which is about 900mcg. It’s best to eat carrots cooked, as this softens the cell walls allowing more beta carotene to be absorbed. Adding healthier foods into your diet is a great way to improve your overall health.
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*�
Curated by Dr. Alex Jimenez D.C., C.C.S.T.
References:
Peterson, Joyce Dall’Acqua. �Exploring the Diet-Life Span Connection.� The Jackson Laboratory, 15 Nov. 2017, www.jax.org/news-and-insights/2017/november/diet-and-longevity#.
Donovan, John. �Eating for Longevity: Foods for a Long, Healthy Life.� WebMD, WebMD, 13 Sept. 2017, www.webmd.com/healthy-aging/features/longevity-foods#1.
Fontana, Luigi, and Linda Partridge. �Promoting Health and Longevity through Diet: From Model Organisms to Humans.� Cell, U.S. National Library of Medicine, 26 Mar. 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4547605/.
Dowden, Angela. �Coffee Is a Fruit and Other Unbelievably True Food Facts.� MSN Lifestyle, 4 June 2020, www.msn.com/en-us/foodanddrink/did-you-know/coffee-is-a-fruit-and-other-unbelievably-true-food-facts/ss-BB152Q5q?li=BBnb7Kz&ocid=mailsignout#image=24.
Anybody can have chronic pain. Adults typically complain of joint pain, low back pain, and neurogenic pain. While children and teenagers are more likely to have more headaches, abdominal pain, leg, and hand pain. Regardless there are individuals that have a higher risk because of their age, gender, and job. It isn’t always clear what causes chronic pain. There are several possibilities: �
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Injury – Even after the injury has healed, the nerves keep sending pain signals to and from the brain. Doctors are still not sure why this occurs.
Disease – Conditions can cause chronic pain like fibromyalgia and osteoarthritis.
Nerve problems – Part of the nervous system can be injured, the nerves themselves. This is called neuropathic pain.
Unknown Cause/s – Pain that presents with no obvious injury, disease, or nerve problem.
Contents
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Military Veterans
Chronic pain is quite common in veterans according to a National Veterans Affairs Study. Around one in five veterans receiving primary care have chronic pain. While one in ten has chronic pain syndrome. Veterans recently served in a war, tend to report a variety of causes for their pain. This includes:
Multiple injuries
Brain trauma
Muscle injuries
Bone/s injuries
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Athletes
Most sports require a certain level of fitness. Athletes train with all types of activities to help maintain their body’s. Unfortunately, they are still not immune to chronic pain. Chronic pain is common with:
Spinal stenosis is a narrowed spinal canal, which creates added pressure on the nerves that travel through the low spine into the legs
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Seniors
Age is a high-risk factor for chronic pain. Around 30-40% of individuals older than sixty-five have or are beginning to deal with chronic pain. The severity in anybody forty-five to sixty-five is the greatest. Common conditions that cause chronic pain in older adults are:
Cancer
Arthritis and gout
Heart disease
Kidney disease
Damaged nerves
Stroke
Shingles
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Women
Men and women experience pain differently. Several factors contribute to this. These include:
Hormones
Menstruation
Puberty
Reproductive health
Women have a higher risk of developing disorders that cause chronic pain. Examples include:
Arthritis
Brittle bones
Migraines
Irritable bowel syndrome
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Anybody dealing with chronic pain, finding relief can be difficult and time-consuming. Individuals are often sent back and forth between primary care, specialists, and therapists for a solution.
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Improved Nervous System
When there is a communication breakdown between the brain and the body�s tissues, organs, and cells it can lead to a variety of health problems. There are manychronic and even degenerative health conditions that are impacted by the nervous system. Studies have shown that chiropractic is a highly effective treatment for numerous neurological conditions which include:
Ataxia
Autism
Cerebral palsy
Epilepsy
Multiple sclerosis
Parkinson�s
Tourette�s Syndrome
Vertigo
Anybody can seek treatment and they will experience the benefits. Chiropractic provides a safe, effective treatment for an improved nervous system function. The type, frequency, and intensity of treatment depend on the patient and condition. Chiropractic positively affects the nervous system and as a result, positively affects the whole body.
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Chronic Body Pain Treatment
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*
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