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Fitness

Back and Spinal Fitness at PUSH as Rx leads the field with a laser focus on supporting our youth sports programs. The PUSH-as-Rx System is a sport-specific athletic program designed by a strength-agility coach and physiology doctor with a combined 40 years of experience working with extreme athletes.

The program is the multidisciplinary study of reactive agility, body mechanics, and extreme motion dynamics at its core. A clear quantitative picture of body dynamics emerges through continuous and detailed assessments of the athletes in motion and under directly supervised stress loads.

Exposure to the biomechanical vulnerabilities is presented to our team. Immediately, we adjust our methods for our athletes to optimize performance. This highly adaptive system with continual dynamic adjustments has helped many of our athletes return faster, stronger, and ready post injury while safely minimizing recovery times.

Results demonstrate clear improved agility, speed, decreased reaction time with greatly improved postural-torque mechanics. PUSH-as-Rx offers specialized extreme performance enhancements to our athletes no matter the age.


Calisthenics Resistance Training

Calisthenics Resistance Training

Can adding calisthenics resistance training to a fitness routine provide health benefits like flexibility, balance, and coordination?

Calisthenics Resistance Training

Calisthenics Resistance Training

  • Calisthenics resistance training requires no equipment, they can be done with minimal space, and are a great way to get a quick burn.
  • They are a form of resistance training using your own body weight that is low-impact, which makes it accessible to individuals of all ages and fitness levels.
  • They effectively help build agility, and cardiovascular health, and improve balance, coordination, and flexibility.

Benefits

Muscle Strength

Because calisthenics are easily adaptable to any fitness level, require minimal or no equipment, and are great for beginners and experienced exercise enthusiasts it is a fantastic full-body workout and an excellent way to build strength and muscle. Research supports that calisthenics resistance training can improve muscle strength in various ways.

  • One study found that eight weeks of calisthenics not only improved posture and body mass index/BMI but can impact strength, even with exercises not routinely performed. (Thomas E, et al., 2017)
  • During the study, one group did calisthenics and the other maintained regular training routines.
  • The researchers discovered that the group that did calisthenics increased their repetitions of exercises that were not included.
  • The group who continued with their regular training routines did not improve on what they could do before the eight-week study. (Thomas E, et al., 2017)

Cardiovascular Fitness

  • Regular participation in calisthenic resistance training can lead to improved cardiovascular health, including increased endurance and a healthier heart.
  • Certain calisthenic exercises, like burpees and mountain climbers, are high-intensity movements that can increase heart rate and blood circulation just from the movements.
  • Gradually performing these exercises at a faster pace, research indicates could potentially experience the same cardiovascular benefits from interval or treadmill running. (Bellissimo GF, et al., 2022) – (Lavie CJ, et al., 2015)

Balance, Coordination, and Flexibility

  • The movements require a full range of motion that stretches and strengthens the muscles, tendons, and ligaments.
  • These exercises can help decrease the risk of injury and make daily physical activities easier to perform without over-exertion.
  • Incorporating calisthenics resistance training on a regular basis can help improve posture, balance, and flexibility, depending on which exercises are recommended.
  • Exercises like stretches, lunges, and squats help to improve flexibility and mobility.
  • Exercises like single-leg squats and one-arm push-ups can work the balance, coordination, and proprioception of the body.

Mental Health

  • Exercise, in general, is known to improve mood, reduce stress, and improve overall well-being.
  • Calisthenic resistance training can have additional impacts on mental well-being.
  • For example, the discipline and focus required to perform the movements can help concentration and mental clarity.
  • One study found that calisthenics can reduce cognitive decline and may be useful for dementia prevention. (Osuka Y, et al., 2020)
  • Another study found that calisthenics helped mental well-being in individuals with diseases like ankylosing spondylitis and multiple sclerosis. (Taspinar O, et al., 2015)

Types

Bodyweight exercises that use an individual’s own body weight as resistance are the foundation. Common examples include push-ups, squats, and lunges. An overview of some of the types of exercises.

Pulling

  • These exercises focus on training the muscles for pulling movements, which include the back, shoulders, and arms.
  • Examples include pull-ups, chin-ups, and rows.

Pushing

  • These exercises focus on training the muscles for pushing movements, like the chest, shoulders, and triceps.
  • Examples include dips, push-ups, and handstand push-ups.

Core

  • Core exercises focus on training the abdominal and lower back muscles, which are responsible for maintaining stability and balance.
  • Examples of core exercises include planks, sit-ups, and leg raises.

Single-Leg

  • Single-leg exercises focus on training one leg at a time.
  • These target the muscles of the legs, hips, and core.
  • Examples of single-leg exercises include single-leg squats, lunges, and step-ups.

Plyometric

  • Calisthenics resistance training focuses on powerful explosive movements.
  • Plyometric exercises challenge the muscles to work quickly and forcefully.
  • Examples include jump squats, clap push-ups, and box jumps.

Getting Started

  • Start by making sure calisthenics is an appropriate workout option, especially if you are a beginner or have pre-existing medical conditions.
  • Once cleared to exercise start with familiar movements that can be done with the correct form.
  • Pushups, bodyweight squats, planks, lunges, and other basic movements are a good place to start.
  • Make sure to warm up with light and easy motions that mimic the workout movements.
  • Aim to work each body part during the workout.
  • Try for at least two workouts a week.
  • It is recommended to split the movement patterns.
  • Reps can be counted or set a timer to switch exercises every minute. This is called EMOM-style or every minute on the minute.
  • Pick four to five exercises that target various areas.
  • For example, sit-ups can be done for the core, lunges for the glutes and thighs, planks can be done for the shoulders and core, and jumping jacks or jumping rope for cardiovascular.
  • Calisthenic resistance training is easily modifiable and can be adjusted to individual needs.

Core Strength


References

Thomas, E., Bianco, A., Mancuso, E. P., Patti, A., Tabacchi, G., Paoli, A., … & Palma, A. (2017). The effects of a calisthenics training intervention on posture, strength, and body composition. Isokinetics and exercise science, 25(3), 215-222.

Bellissimo, G. F., Ducharme, J., Mang, Z., Millender, D., Smith, J., Stork, M. J., Little, J. P., Deyhle, M. R., Gibson, A. L., de Castro Magalhaes, F., & Amorim, F. (2022). The Acute Physiological and Perceptual Responses Between Bodyweight and Treadmill Running High-Intensity Interval Exercises. Frontiers in physiology, 13, 824154. doi.org/10.3389/fphys.2022.824154

Osuka, Y., Kojima, N., Sasai, H., Ohara, Y., Watanabe, Y., Hirano, H., & Kim, H. (2020). Exercise Types and the Risk of Developing Cognitive Decline in Older Women: A Prospective Study. Journal of Alzheimer’s disease: JAD, 77(4), 1733–1742. doi.org/10.3233/JAD-200867

Taspinar, O., Aydın, T., Celebi, A., Keskin, Y., Yavuz, S., Guneser, M., Camli, A., Tosun, M., Canbaz, N., & Gok, M. (2015). Psychological effects of calisthenic exercises on neuroinflammatory and rheumatic diseases. Zeitschrift fur Rheumatologie, 74(8), 722–727. doi.org/10.1007/s00393-015-1570-9

Lavie, C. J., Lee, D. C., Sui, X., Arena, R., O’Keefe, J. H., Church, T. S., Milani, R. V., & Blair, S. N. (2015). Effects of Running on Chronic Diseases and Cardiovascular and All-Cause Mortality. Mayo Clinic Proceedings, 90(11), 1541–1552. doi.org/10.1016/j.mayocp.2015.08.001

Hiking Training Tips and Preparation

Hiking Training Tips and Preparation

Hiking is a form of exercise accessible to a wide range of physical abilities, which makes it a great outdoor activity for all. The health benefits include improved blood pressure, sleep, and reduced stress and anxiety. However, being out in the elements without conditioning the body can lead to serious injuries and other health issues. Many trails are rough, uneven, and have elevation gain, so even the easiest courses require balance and strength to avoid injury. Hiking training that includes strength, cardio, and practice will help condition the body to allow the trip to be more enjoyable and safe.

Hiking Training Tips and Preparation

Hiking Training

Two of the most common hiking injuries are rolling the ankle and ankle sprains. Individuals that are out of shape or haven’t been active for some time are recommended to start with basic movements and exercises to warm up the muscles and increase heart rate.

Walk/Run Through Sand

  • This builds the muscles that protect the knees and ankles.

Increase Range of Motion

  • Using a resistance band will strengthen muscles through their full extension.
  • Standing on a tennis ball or balance disc is great as it builds the small stabilizer muscles around the ankles and knees.

Crunches

  • Building core strength will help maintain balance on uneven surfaces.

Squats and Lunges

  • Keep the back straight and take each squat and lunge slowly to strengthen the core muscles.

Push-ups

  • Sufficient upper body strength, especially the back muscles will help on long trips and when carrying a heavy pack.

Cardiovascular

  • Walking around the neighborhood, on a treadmill, or stationary bike will work to increase cardiovascular ability.
  • The objective is to get the heart rate up to build lung capacity.

Step-ups

  • Before a backpacking trip, weigh the pack – try 20 lbs. – and step up onto a park bench 16 to 18 inches high.
  • Add 5 pounds a week until the pack is as heavy as it will be on the hike.

Strength Hiking Training for Backpacking

Carrying a heavy pack activates many muscles, including those of the arms and shoulders, and back. Hiking for an extended period with a backpack requires getting used to the weight and feel of it. Nothing conditions the body for a pack better than actually experiencing it.

Shoulder and Neck

  • The trapezius muscles radiate out from the base of the neck.
  • This is where the shoulder harness of the pack sits.
  • Strong traps help prevent soreness.
  • Most of the pack’s weight should be on and around the hips, but it doesn’t always happen due to pack design and ​​body shape.

Shoulder and Arm

  • The shoulder of the arm used to put on and take off the pack does a lot of work at awkward angles.
  • The rotator cuff of the shoulder is vulnerable to these loads.

Upper Back

  • The muscles of the upper and mid back contract to stabilize the pack, especially with heavy loads.
  • Beginning hikers and backpackers tend to get a dull pain right in the center of the shoulder blades.

Lower Back

  • The lower back takes the brunt of the force from lifting and twisting the posterior chain of muscles.

Abdominal Muscles

Legs

  • Walking, squatting, and standing with the pack requires strong support from the legs.
  • Strong legs, especially thighs, make a difference.
  • An all-around beginner’s workout is a good place to begin.

Hiking Training: Preparing For A Weekend Hike

  • Go out for a walk two or three times during the week.
  • Make sure to move briskly enough to get the heart rate up, and keep it up for at least 30 minutes.
  • Wear a lightly-weighted daypack on weekday walks to prepare for the essential gear.
  • Wear the same shoes that you will be wearing on the hike.
  • A definite way to get blisters is to walk for a long time in shoes that haven’t been worn in a while or at all.

Take The Essentials

For simple day hikes, here are some essentials to have on hand:

  • Plenty of water
  • Simple first-aid kit
  • Map – paper type
  • Compass
  • Food
  • Fire-starter or matches
  • Multi-purpose knife or tool
  • Flashlight and batteries
  • Sun hat
  • Sunscreen and sunglasses

Start small and go slow until you feel comfortable in the surroundings. Start off with lightweight and short distances and gradually extend to heavier weights and longer distances. Remember to go at your own pace and don’t try to be an expert.


Hikers Strength Training


References

Chrusch, Adam, and Michelle Kavin. “Survey of Musculoskeletal Injuries, Prehike Conditioning, and On-Trail Injury Prevention Strategies Self-Reported by Long-Distance Hikers on the Appalachian Trail.” Wilderness & environmental medicine vol. 32,3 (2021): 322-331. doi:10.1016/j.wem.2021.04.004

Fleg, Jerome L. “Aerobic exercise in the elderly: a key to successful aging.” Discovery Medicine vol. 13,70 (2012): 223-8.

Gatterer, H et al. “Effect of weekly hiking on cardiovascular risk factors in the elderly.” Zeitschrift fur Gerontologie und Geriatrie vol. 48,2 (2015): 150-3. doi:10.1007/s00391-014-0622-0

Huber, Daniela, et al. “Sustainability of Hiking in Combination with Coaching in Cardiorespiratory Fitness and Quality of Life.” International journal of environmental research and public health vol. 19,7 3848. 24 Mar. 2022, doi:10.3390/ijerph19073848

Liew, Bernard, et al. “The Effect of Backpack Carriage on the Biomechanics of Walking: A Systematic Review and Preliminary Meta-Analysis.” Journal of applied biomechanics vol. 32,6 (2016): 614-629. doi:10.1123/jab.2015-0339

Li, Simon S W, et al. “Effects of a backpack and double pack loads on postural stability.” Ergonomics vol. 62,4 (2019): 537-547. doi:10.1080/00140139.2018.1552764

Li KW, Chu JC, Chen CC. Strength decrease, perceived physical exertion, and endurance time for backpacking tasks. Int J Environ Res Public Health. 2019;16(7):1296. doi:10.3390/ijerph16071296

Mitten, Denise, et al. “Hiking: A Low-Cost, Accessible Intervention to Promote Health Benefits.” American Journal of lifestyle medicine vol. 12,4 302-310. 9 Jul. 2016, doi:10.1177/1559827616658229

Sets, Reps, and Rest: A Strength Training Guide

Sets, Reps, and Rest: A Strength Training Guide

Fitness, exercising, weight, and strength training programs use terms like sets, reps, and rest intervals. Knowing what they mean and how to use them for optimal results is important to achieve health goals. An individual’s training program will differ in the weights, reps, sets, rest intervals, and execution speed depending on whether the training is for fitness, muscle growth, strength, power, or endurance. Here we offer a strength training guide on understanding these terms and how they apply to a workout program.

Strength Training Guide

Sets, Reps, and Rest: A Strength Training Guide

Reps

  • Rep means repetition.
  • A rep is one completion of an exercise, such as one bench press, or one bicep curl.
  • So, one bicep curl equals one rep, and 10 bicep curls equals 10 reps.
  • Reps make up a set, which is typically the total number of reps done before taking a break.
  • A repetition maximum – 1RM is an individual’s personal best or the most they can lift once in a single repetition.
  • A 10RM would be the most an individual could lift and successfully perform 10 reps with proper form.

Sets

  • A set is a series of repetitions performed sequentially.
  • For example, one set of bench presses could be eight reps
  • Sets are designed according to the individual’s workout program.

Rest

  • The rest interval is the time of resting between sets that allow the muscles to recover.
  • The rest period between sets can range from 30 seconds to two minutes.
  • Exercises can have short or long rests between reps.
  • The ideal rest period depends on the objective of the workout and health goals.
  • Muscle hypertrophy/building: 30 to 60 seconds
  • Muscle endurance: 30 to 60 seconds
  • Strength: 2 to 5 minutes
  • Power: 1 to 2 minutes
  1. It’s important to time rest between sets.
  2. Not resting long enough and starting with another set too soon can fatigue the muscles too soon, increasing the risk of injury.
  3. Resting too long between reps can cool the muscles down and release tension before starting again.

Execution Speed

  • The speed at which one rep of an exercise is performed is contraction velocity.
  • Concentric – shortening of the muscle is often the lifting part of a rep.
  • Eccentric – lengthening of the muscle, often the lowering part of a rep helps to build muscle mass.
  1. Strength: 1 to 2 seconds concentric and eccentric
  2. Hypertrophy: 2 to 5 seconds concentric and eccentric
  3. Endurance: 1 to 2 seconds concentric and eccentric
  4. Power: Less than 1 second concentric and 1 to 2 seconds eccentric

Choosing Weights

The distribution of repetitions against a percentage of 1RM maximum lift is as follows. This example uses a bench press where 1RM is 160 pounds.

  • 100% of 1RM: 160 pounds, 1 repetition
  • 60% of 1RM: 96 pounds, warm-up reps
  • 85% of 1RM: 136 pounds, 6 repetitions
  • 67% of 1RM: 107 pounds, 12 repetitions
  • 65% of 1RM: 104 pounds, 15 repetitions

An individual should be able to do one lift at 1RM, six reps at 85%, 15 reps at 65%, and so on.

Goals to Build a Program

A training program is a schedule of exercise types, frequency, intensity, and volume, for weight training or any other type of fitness training. Individuals can devise various combinations of sets, reps, rest, and exercise types to find what works best for them. A qualified strength and conditioning trainer can help develop a program. The variables can be adjusted and include:

  • Exercise selection
  • Weights or resistance used
  • Number of reps
  • Number of sets
  • Execution speed
  • Rest time between sets
  • Rest time between training sessions and days of the week

General Fitness

  • A basic strength training fitness program targets strength and muscle-building.
  • Between eight and 15 repetitions for two to four sets will help achieve both.
  • Choose eight to 12 exercises, making sure to hit the lower and upper body and core.

Strength

  • Building strength uses the most weight, the least number of reps, and the longest rest periods.
  • The neuromuscular system responds to heavy weights by increasing the body’s ability to lift heavy loads.
  • For example, individuals with a strength goal could use a 5×5 system.
  • This means five sets of five repetitions.

Muscle Growth

  • Muscle growth and bodybuilding training use lighter weights, more reps, and less rest periods.
  • Muscle requires metabolic stress to increase in size.
  • This means working the muscles to the point where lactate builds and the muscle suffers internal damage, sometimes called “training to failure.”
  • Then resting and proper nutrition help muscle repair and the muscle grows larger in the process.
  • A program could be three sets of 8 to 12 reps, with loads that reach or near the failure point on the last few reps.

Power

  • Power training uses slightly lighter weights, takes longer rest periods, and focuses on execution speed.
  • Power is the ability to move an object at high speed.
  • Each push, pull, squat, or lunge is done at a quick tempo.
  • This type of training requires practicing the acceleration of a lift, resting properly, and repeating.

Muscular Endurance

  • Endurance weight training requires more reps in each set, up to 20 or 30, with lighter weights.
  • Individuals should ask themselves what is the day-to-day physical activity that requires the most muscular endurance?
  • For example, runners will want to concentrate on increasing endurance in their legs.
  • Swimmers may shift and focus on their arms one day then legs another.

Movement as Medicine


References

Liu, Chiung-Ju, and Nancy K Latham. “Progressive resistance strength training for improving physical function in older adults.” The Cochrane Database of systematic reviews vol. 2009,3 CD002759. 8 Jul. 2009, doi:10.1002/14651858.CD002759.pub2

Loturco, Irineu, et al. “Muscle Contraction Velocity: A Suitable Approach to Analyze the Functional Adaptations in Elite Soccer Players.” Journal of sports science & medicine vol. 15,3 483-491. 5 Aug. 2016

Rønnestad, B R, and I Mujika. “Optimizing strength training for running and cycling endurance performance: A review.” Scandinavian Journal of Medicine & Science in Sports vol. 24,4 (2014): 603-12. doi:10.1111/sms.12104

Suchomel, Timothy J et al. “The Importance of Muscular Strength: Training Considerations.” Sports medicine (Auckland, N.Z.) vol. 48,4 (2018): 765-785. doi:10.1007/s40279-018-0862-z

Tøien, Tiril, et al. “Maximal strength training: the impact of eccentric overload.” Journal of Neurophysiology vol. 120,6 (2018): 2868-2876. doi:10.1152/jn.00609.2018

Westcott, Wayne L. “Resistance training is medicine: effects of strength training on health.” Current sports medicine reports vol. 11,4 (2012): 209-16. doi:10.1249/JSR.0b013e31825dabb8

Walking Energy Snacks: El Paso Back Clinic

Walking Energy Snacks: El Paso Back Clinic

Walking is a great physical exercise activity that requires endurance. When walking for two hours or more, refueling energy stores can be done with portable walking energy snacks. These are foods that can be taken along and eaten while on the move. This includes fruits, vegetables, energy bars, trail mix, energy gels, and sports drinks that can replenish the body. However, depending on when an individual goes for a walk, they need to think about breakfast or lunch nutrition before engaging in the walk. This will help to get the most benefits from the snacks, as well as, what to have after the workout for recovery.

Walking Energy Snacks: EP's Functional Chiropractic Clinic

Walking Energy Snacks

Individuals walking for a long time will want a snack – before, during, and after. There are various options to choose from. Individuals may want to experiment with various snack and drink options to find the right balance of carbs, fat, and protein so that the body gets the energy it needs without feeling weighed down or hungry soon after. The ideal walking energy snacks should be healthy, full of energy, and easy to eat on the move.

Fruit Snacks

  • Fruit snacks are great for the all-natural carbohydrate burst.
  • Bananas are great for potassium.
  • Apples, oranges, and raisins are also recommended packable snacks.
  • For certain individuals, the fiber in some fruits can get digestion moving, requiring a restroom, so plan ahead.
  • Some individuals can eat fruit regularly but may have an upset stomach during walking, which is why experimentation may be necessary.

Energy Bars

  • Nutrition bars can provide vitamins and minerals and protein but can be high in calories.
  • Check the labels to choose the balance of ingredients that’s best for you.
  • Energy bars offer a healthy combination of carbohydrates, protein, and fat.​
  • They are convenient for a snack when on a walk.
  • Most products utilize peanuts/other nuts or soy for protein.
  • Individuals may want to avoid chocolate-covered bars, as they can melt.

Trail Mix

  • Trail mixes are the original energy bar.
  • Individuals can mix their own, buy in bulk, or pre-packaged.
  • Trail mix contains nuts for protein, raisins or other dried fruit for carbohydrates, and chocolate or carob for taste.
  • The salted varieties can help replace electrolytes.
  • Be aware of portion control, as trail mix is often high in fat and calories.

Energy Gels

  • Energy gels provide a carbohydrate boost designed for individuals doing endurance events and activities.
  • Energy gels need to be taken with water for carbohydrate digestion.
  • There are some that can be taken without water but may not provide as much energy.
  • For individuals that walk fast and breathe hard, energy gels can be safer than chewing and possibly choking.
  • Newer brands are trying to be natural and less sweet.

Energy and Sports Drinks

  • Water is not enough to keep the body hydrated on long walks.
  • Sports drinks with sugar and salt replenish H2O and electrolyte levels more thoroughly when walking for more than an hour helping to prevent dehydration and hyponatremia/low salt levels.
  • It is recommended to avoid:
  • High-caffeine energy drinks in small cans, as they have too much caffeine and not enough hydrating water.
  • Sports and energy drinks with additives and herbs, which do not help on walks, and look for those with salt and carbohydrate replacement.

Ankle Sprain Recovery


References

Francois, Monique E et al. “’Exercise snacks’ before meals: a novel strategy to improve glycaemic control in individuals with insulin resistance.” Diabetologia vol. 57,7 (2014): 1437-45. doi:10.1007/s00125-014-3244-6

Islam, Hashim, et al. “Exercise Snacks: A Novel Strategy to Improve Cardiometabolic Health.” Exercise and sport sciences review vol. 50,1 (2022): 31-37. doi:10.1249/JES.0000000000000275

Marangoni, Franca, et al. “Snacking in nutrition and health.” International Journal of food sciences and Nutrition vol. 70,8 (2019): 909-923. doi:10.1080/09637486.2019.1595543

McCubbin, Alan J et al. “Sports Dietitians Australia Position Statement: Nutrition for Exercise in Hot Environments.” International Journal of sports nutrition and exercise metabolism vol. 30,1 (2020): 83-98. doi:10.1123/ijsnem.2019-0300

Moore, Daniel R et al. “Walking or body weight squat “activity snacks” increase dietary amino acid utilization for myofibrillar protein synthesis during prolonged sitting.” Journal of applied physiology (Bethesda, Md.: 1985) vol. 133,3 (2022): 777-785. doi:10.1152/japplphysiol.00106.2022

Njike, Valentine Yanchou, et al. “Snack Food, Satiety, and Weight.” Advances in nutrition (Bethesda, Md.) vol. 7,5 866-78. 15 Sep. 2016, doi:10.3945/an.115.009340

Joint Injury Rehabilitation Exercises: El Paso Back Clinic

Joint Injury Rehabilitation Exercises: El Paso Back Clinic

Joints are the musculoskeletal areas where two bones connect. The joints have soft tissues around them, like cartilage, tendons, and ligaments. Cartilage is the flexible tissue that covers the ends of the bones at a joint. The tendons are bands between the muscles and bones that connect everything to initiate joint movement. And the ligaments are a kind of bridge that connects the bones of the joints to keep the body stable when in motion. After an injury, the joints need to be worked out, stretched, and massaged to return to proper function and support. A chiropractic personalized rehabilitation program will include exercises that target joint stability.

Joint Injury Rehabilitation Exercises: EP Chiropractic

Joint Injury Rehabilitation

The shoulders, elbows, wrists, knuckles, hips, knees, and ankles are joints. The spine is also made up of joints. The first step for achieving joint stability after a lower-body injury is to assess the joints for:

A physician, chiropractor, or therapist will check the joint and test for weakness or deficits in soft tissues, tendons, ligaments, and cartilage.

  • Individuals can have conditions, diseases, or injuries that affect the joints, causing dysfunction.
  • Correcting deficits may require taping, bracing, exercises, or surgery.
  • Joint stability is attained through specific exercises that target balance, proprioception, range of motion, flexibility, strength, and endurance.
  • Individuals must participate in their rehabilitation program to fully recover from their injuries.

Proprioception and Neuromuscular Training

Neuromuscular training and proprioception are essential to joint stability.

  • Neuromuscular control is an unconscious response to joint motions without awareness.
  • It is how workers or athletes adjust to uneven pavement or shift their weight to stay balanced on an incline or stairs.
  • Proprioception is the ability to sense the body’s orientation in the environment.
  • It allows body movement and responds without consciously thinking about where the body is in space.
  • The information signals detect joint position, limb movement, direction, and speed.
  • A joint with a high level of neuromuscular control and a trained proprioceptive system can respond appropriately to various forces placed upon it during activity, decreasing the risk of injury.
  • Proprioceptive exercises train joint proprioceptors to adapt before initiating a potentially damaging/injurious movement.

Targeted Training

  • Specific to the individual’s injury, specific exercises are incorporated to regain/relearn skill sets and reset automatic movement patterns.
  • Skills training improves the ability to make adjustments quickly and decreases the potential for worsening or creating another injury.
  • Research has found that individuals who participate in neuromuscular retraining have improved muscular activation and reaction to changes compared to those who do not incorporate retraining exercises.
  • Trainers and therapists use neuromuscular exercises to prevent and rehabilitate ACL injuries.

Lower Extremities Rehabilitation Exercises Therapy

The following example of an exercise rehabilitation program can be used to rehabilitate the lower extremities. The exercises should be done slowly over several weeks. Therapeutic exercises should be combined with an appropriate and gradual range of motion and strengthening program. Individuals should always work with a chiropractor and physical therapist to develop the most suitable program for specific injuries and limitations.

One-Leg Balance

  • Try to stand on one leg for 10 to 30 seconds.

One-Leg Balance with Eyes Closed

  •  Stand on one leg for 10 to 30 seconds with your eyes closed.

Balance Board with Half-Squats

  • Balance on a wobble board.
  • Perform ten slow, controlled half-squats.

Step-Ups

  • Step up onto a balance board.
  • Place a balance board, soft pillow, or foam pad 6 to 8 inches above the starting point.
  • Step up ten times.

Step Downs

  • Step down onto the balance board.
  • Place a balance board, soft pillow, or foam pad 6 to 8 inches lower than the starting point.
  • Step down ten times.

Single-Leg Hops

  • Hop forward and focus on landing properly.

Single-Leg Spot Jumps

  • Hop from one spot to another spot on the floor.

Transform Your Body


References

Akbar, Saddam, et al. “Effects of neuromuscular training on athletes’ physical fitness in sports: A systematic review.” Frontiers in physiology vol. 13 939042. 23 Sep. 2022, doi:10.3389/fphys.2022.939042

Borrelli, Joseph Jr et al. “Understanding Articular Cartilage Injury and Potential Treatments.” Journal of orthopedic trauma vol. 33 Suppl 6 (2019): S6-S12. doi:10.1097/BOT.0000000000001472

Cote, Mark P, et al. “Rehabilitation of acromioclavicular joint separations: operative and nonoperative considerations.” Clinics in sports medicine vol. 29,2 (2010): 213-28, vii. doi:10.1016/j.csm.2009.12.002

Jeong, Jiyoung, et al. “Core Strength Training Can Alter Neuromuscular and Biomechanical Risk Factors for Anterior Cruciate Ligament Injury.” The American Journal of sports medicine vol. 49,1 (2021): 183-192. doi:10.1177/0363546520972990

Porschke, Felix, et al. “Return to work after acromioclavicular joint stabilization: a retrospective case-control study.” Journal of orthopedic surgery and Research vol. 14,1 45. 12 Feb. 2019, doi:10.1186/s13018-019-1071-7

Vařeka, I, and R Vařeková. “Kontinuální pasivní pohyb v rehabilitaci kloubů po úrazech a operacích” [Continuous passive motion in joint rehabilitation after injury and surgery]. Acta Chirurgie orthopaedicae et traumatologiae Cechoslovaca vol. 82,3 (2015): 186-91.

Starting Swimming Exercises For Back Health: EP Back Clinic

Starting Swimming Exercises For Back Health: EP Back Clinic

Individuals dealing with or managing chronic back pain should incorporate swimming exercises. Swimming is a low-impact aerobic conditioning exercise that’s easy on the back and healthy for the spine. When an individual struggles with back problems, they may be tempted to rest and avoid physical activity/exercise. Total rest is not recommended as it can cause the muscles that support the back to weaken or atrophy. When the muscles weaken, they cannot stabilize the spine or body correctly, which causes conditions to worsen or contribute to new injuries. Starting swimming exercises can expand the spine, relieve painful pressure or strain on the back and strengthen the muscles for spinal health.

Starting Swimming Exercises For Back Health: EP Chiropractic

Starting Swimming Exercises

Swimming does not impact the spine and other musculoskeletal structures because the water suspends the body.

  • Swimming is a full-body, low-impact exercise which is excellent for individuals of all ages and all body shapes and sizes.
  • Talk to a healthcare professional about any questions or concerns about how swimming may impact your body.
  • Swimming benefits include stress relief, a strengthened musculoskeletal system, and support in heart health.

Swimming for Back Problems

Relaxes The Nervous System

  • Tense muscles can cause or contribute to back problems and pain symptoms and aggravate spinal conditions.
  • Swimming exercises release endorphins to relax the nervous system and tense muscles.

Relieves Pressure on Joints

  • The water lightens the body relieving pressure on the joints and muscles.

Builds Muscle to Support the Spine

  • The resistance and movement strengthen the whole body with the joints and spine supported.
  • Swimming engages muscles not always used, specifically those needed to improve spinal stability.

Exercises for Back Relief

Checking with a physician before exercising is recommended, especially if starting a new exercise routine. When you meet with the Injury Medical Chiropractic and Functional Medicine Cline team, we can determine if starting swimming exercises would benefit you. Once cleared, here are some swimming exercises that could help bring relief:

Walking

  • Walking around the pool means movement that the body needs to heal and build muscle without aggravating symptoms.

Aerobics

  • Water aerobics is perfect for working on cardiovascular health needed to build strength.
  • Increase mobility and flexibility.

Swimming Laps

  • Start slow when swimming laps, maybe only twice a week at first.
  • The different types of strokes work various muscles in the hips, chest, and back.
  • Treading water is a great way to get the body used to the movements.
  • A swim coach can provide tips on the proper technique and form.

Swim Exercise Tools and Accessories

Proper swimming equipment can make the exercise sessions much more enjoyable.

Swim Cap

  • Swim caps protect the hair from the water’s elements and keep hair from blocking the view.

Goggles

  • Goggles protect the eyes and help to see better underwater.
  • Look for a comfortable pair that doesn’t leak.

Sun protection and clothing

  • A day in the sun and water increases the risk of exposure to UV rays.

Waterproof Headphones

  • For listening to music or podcasts while swimming.

Kickboard

  • Many pools can provide kickboards that swimmers can borrow during their time there.
  • Lean the upper body on the board and kick, focusing on lower body movements.

Pull Buoy

  • Pull buoys help focus on the upper body and arm work.
  • It is placed between the upper thighs to help the legs float as the individual pulls with their arms.

It is recommended to take some lessons to learn how the body moves through the water. Once a basic understanding of balance and buoyancy is met, individuals can propel through the water more efficiently.


Sciatica Secrets Revealed


References

Bartels, Else Marie, et al. “Aquatic exercise for the treatment of knee and hip osteoarthritis.” The Cochrane Database of systematic reviews vol. 3,3 CD005523. 23 Mar. 2016, doi:10.1002/14651858.CD005523.pub3

Cole, A J et al. “Spine pain: aquatic rehabilitation strategies.” Journal of Back and musculoskeletal rehabilitation vol. 4,4 (1994): 273-86. doi:10.3233/BMR-1994-4407

Ferrell, M C. “The spine in swimming.” Clinics in sports medicine vol. 18,2 (1999): 389-93, viii. doi:10.1016/s0278-5919(05)70153-8

Su, Yanlin, et al. “Swimming as Treatment for Osteoporosis: A Systematic Review and Meta-analysis.” BioMed research international vol. 2020 6210201. 15 May. 2020, doi:10.1155/2020/6210201

Wirth, Klaus, et al. “Strength Training in Swimming.” International Journal of environmental research and public health vol. 19,9 5369. 28 Apr. 2022, doi:10.3390/ijerph19095369

Exercises To Help Digestion: El Paso Back Clinic

Exercises To Help Digestion: El Paso Back Clinic

Regular exercise and physical activity help with cardiovascular health, improved mood, better management of chronic conditions, and can help digestion. For individuals with any GI distress or inflammatory bowel disease that has caused digestive enzyme deficiencies, exercise, and physical movement have been found to provide digestive aid. Here we look at activities to help digestion.

Exercises To Help Digestion: EP Chiropractic Team

Exercises To Help Digestion

When exercising the body, the cardiac output/volume of blood the heart pumps every minute increases as the demand for oxygenated blood throughout the body increases, particularly in the working muscles. During exercise, the same increase in blood circulation happens within the digestive system’s muscle groups. The blood flow to digestive organs causes peristalsis, which is involuntary constriction and relaxation of the muscles in the digestive tract. This process helps move food efficiently through the gastrointestinal tract. Exercise supports the growth of beneficial gut bacteria to maintain a healthy digestive system.

  • Exercise helps relieves stress which means lower amounts of cortisol.
  • Research has found that elevated cortisol levels are associated with compromised digestive function.
  • Chronic cortisol production can cause:
  • Increased intestinal permeability.
  • Impaired absorption of micronutrients.
  • Abdominal pain or discomfort.

Types of Exercise

  • Sticking to moderate-intensity workouts supports a healthy gut microbiome and reduces inflammation.
  • Whereas high-intensity exercise sends blood away from the core and toward the extremities to power the muscles, which does not help digestion.
  • High-intensity exercise may trigger an inflammatory response, leading to abdominal pain or discomfort, diarrhea, and cramps.

Moderate-intensity exercise activities to try include:

Yoga

  • Yoga is a great stress reduction tool, helping to reduce inflammation that can lead to various gut issues, including constipation and stomach pain.
  • Left untreated, chronic inflammation can cause inflammatory bowel disease symptoms to flare.
  • Yoga places mild pressure on the digestive organs in certain positions, which can help digestion.

Walking

  • Walking 30 to 40 minutes three to four times a week can make a digestive difference.
  • Walking stimulates blood flow to the intestinal muscles, which helps activate the lymphatic system.
  • The gut’s lymphatic system helps to absorb and transport lipids and other nutrients throughout the body during digestion.
  • The system activates through walking or manual lymphatic massage can improve constipation.

Tai Chi

  • Tai chi has been shown to improve immune function and inflammation of the gut and is a helpful tool for maintaining homeostasis/gut balance.
  • This is a form of moderate-intensity exercise and meditative practice.
  • The emphasis is on slow controlled movements and deep breathing.
  • This makes it recommended for individuals looking to improve digestion and those with gastrointestinal conditions.

Pilates

  • Pilates is the practice that targets abdominal muscles and utilizes diaphragmatic breathing to help individuals perform a series of movements to strengthen and elongate the body’s muscles.
  • Individuals who perform this exercise often report relief from bloating and gas.
  • Exercises like rolling like a ball or the swan dive are great for the digestive organs.

Digestion Goals

Whether new to exercise or returning, a plan can help you get there. Meeting with a fitness trainer or sports chiropractor is a great place to begin if you have limited knowledge about what works best for your body and schedule.

  • A certified trainer can help guide you toward an achievable program that focuses on gut health.
  • Individuals with a GI disorder should talk with their doctors before starting a new exercise plan.
  • This does not mean you can’t do intense exercises like running; you’ll want to work with a doctor to set up a program that doesn’t cause flare-ups.
  • Aim for roughly three hours of moderate-intensity weekly exercise to support a healthy digestive system.
  • Sit less and move more.
  • Do at least two or more muscle-strengthening activities of moderate intensity every week.
  • An anti-inflammatory diet may aid digestion.

Benefits of Stretching


References

Cherpak, Christine E. “Mindful Eating: A Review Of How The Stress-Digestion-Mindfulness Triad May Modulate And Improve Gastrointestinal And Digestive Function.” Integrative medicine (Encinitas, Calif.) vol. 18,4 (2019): 48-53.

Drouin, Jacqueline S et al. “Comparisons between Manual Lymph Drainage, Abdominal Massage, and Electrical Stimulation on Functional Constipation Outcomes: A Randomized, Controlled Trial.” International Journal of environmental research and public health vol. 17,11 3924. June 1. 2020, doi:10.3390/ijerph17113924

Hamasaki, Hidetaka. “Exercise and gut microbiota: clinical implications for the feasibility of Tai Chi.” Journal of integrative medicine vol. 15,4 (2017): 270-281. doi:10.1016/S2095-4964(17)60342-X

Joyner, Michael J, and Darren P Casey. “Regulation of increased blood flow (hyperemia) to muscles during exercise: a hierarchy of competing physiological needs.” Physiological Reviews vol. 95,2 (2015): 549-601. doi:10.1152/physrev.00035.2013

LeBouef T, Yaker Z, Whited L. Physiology, Autonomic Nervous System. [Updated 2023 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: www.ncbi.nlm.nih.gov/books/NBK538516/

Singhal, Rashi, and Yatrik M Shah. “Oxygen battle in the gut: Hypoxia and hypoxia-inducible factors in metabolic and inflammatory responses in the intestine.” The Journal of biological chemistry vol. 295,30 (2020): 10493-10505. doi:10.1074/jbc.REV120.011188

van Wijck, Kim, et al. “Physiology and pathophysiology of splanchnic hypoperfusion and intestinal injury during exercise: strategies for evaluation and prevention.” American Journal of Physiology. Gastrointestinal and liver physiology vol. 303,2 (2012): G155-68. doi:10.1152/ajpgi.00066.2012