Sports Spine Specialist Chiropractic Team: Athletes strive to achieve their body’s maximum performance by participating in numerous training regimens consisting of strenuous exercises and physical activity and ensuring they meet all of their body’s nutritional requirements. Through proper fitness and nutrition, many individuals can condition themselves to excel in their specific sport. Our training programs are designed for athletes that look to gain a competitive edge in their sport.
We provide sport-specific services to help increase an athlete’s performance through mobility, strength, and endurance. Occasionally, however, the excess workouts can lead many to suffer injuries or develop underlying conditions. Dr. Alex Jimenez’s chronicle of articles for athletes displays in detail the many forms of complications affecting these professionals while focusing on the possible solutions and treatments to follow to achieve overall well-being.
Gymnastics is a demanding and challenging sport. Gymnasts train to be powerful and graceful. Today’s moves have become increasingly technical acrobatic moves with a much higher degree of risk and difficulty. All the stretching, bending, twisting, jumping, flipping, etc., increases the risk of neuromusculoskeletal injuries. Gymnastics injuries are inevitable. Bruises, cuts, and scrapes are common, as are overuse strains and sprains, but severe and traumatic injuries can occur. Injury Medical Chiropractic and Functional Medicine Team can treat and rehabilitate injuries and help to strengthen and prevent injuries. The therapy team will thoroughly evaluate the individual to determine the injury/s severity, identify any weaknesses or limitations, and develop a personalized plan for optimal recovery, stability, and strength.
Gymnastic Injuries
One of the main reasons injuries are more prevalent is because today’s athletes start earlier, spend more time practicing, perform more complex skill sets, and have higher levels of competition. Gymnasts learn to perfect a skill and then train to make their bodies look elegant while executing the routine. These moves require precision, timing, and hours of practice.
Injury Types
Sports injuries are classified as:
Chronic Overuse injuries: These cumulative aches and pains occur over time.
They can be treated with chiropractic and physical therapy and prevented with targeted training and recovery.
Acute Traumatic injuries: These are typically accidents that happen suddenly without warning.
These require immediate first aid.
Most Common Injuries
Gymnasts are taught how to fall and land to lessen the impact on the spine, head, neck, knees, ankles, and wrists.
Back
Common back injuries include muscle strains and spondylolysis.
Bruises and Contusions
Tumbling, twisting, and flipping can result in various bruises and contusions.
Muscle Soreness
This is the sort of muscle soreness experienced 12 to 48 hours after a workout or competition.
Proper rest is necessary for the body to recover fully.
Overtraining Syndrome
Overtraining syndrome happens when individuals train beyond the body’s ability to recover.
Strength and/or flexibility imbalances – one side is stronger.
Chiropractic Care
Our therapists will start with an evaluation and a biomechanical assessment to identify all the factors contributing to the injury. This will consist of a thorough medical history to understand overall health status, training schedule, and the physical demands on the body. The chiropractor will develop a comprehensive program that includes manual and tool-assisted pain relief techniques, mobilization work, MET, core strengthening, targeted exercises, and injury prevention strategies.
Facet Syndrome Chiropractic Treatment
References
Armstrong, Ross, and Nicola Relph. “Screening Tools as a Predictor of Injury in Gymnastics: Systematic Literature Review.” Sports medicine – open vol. 7,1 73. 11 Oct. 2021, doi:10.1186/s40798-021-00361-3
Farì, Giacomo, et al. “Musculoskeletal Pain in Gymnasts: A Retrospective Analysis on a Cohort of Professional Athletes.” International journal of environmental research and public health vol. 18,10 5460. 20 May. 2021, doi:10.3390/ijerph18105460
Kreher, Jeffrey B, and Jennifer B Schwartz. “Overtraining syndrome: a practical guide.” Sports Health vol. 4,2 (2012): 128-38. doi:10.1177/1941738111434406
Meeusen, R, and J Borms. “Gymnastic injuries.” Sports medicine (Auckland, N.Z.) vol. 13,5 (1992): 337-56. doi:10.2165/00007256-199213050-00004
Sweeney, Emily A et al. “Returning to Sport After Gymnastics Injuries.” Current sports medicine reports vol. 17,11 (2018): 376-390. doi:10.1249/JSR.0000000000000533
Westermann, Robert W et al. “Evaluation of Men’s and Women’s Gymnastics Injuries: A 10-Year Observational Study.” Sports Health vol. 7,2 (2015): 161-5. doi:10.1177/1941738114559705
The body’s core muscles are used for stability, balance, lifting, pushing, pulling, and movement. Engaging the core muscles means bracing and tightening the abdominal muscles, which include the latissimus dorsi/lats, paraspinal muscles, gluteus maximus/glutes, and trapezius/traps. When engaged, the trunk muscles help maintain spinal stability, support the spine and pelvis in sitting and resting positions and during dynamic movements, and help prevent injury.
Engaging The Core
To know how to engage the core, individuals need to understand what the core is. The most important muscles for engaging the core include: These muscles are involved every time the body inhales and exhales, in posture control, and when using the bathroom, they start and stop the process.
Rectus Abdominis
The rectus abdominis muscle is responsible for the six-pack.
It’s a long, flat muscle that extends from the pubic bone to the sixth and seventh ribs.
The rectus abdominis is primarily responsible for bending the spine.
External Obliques
These are the muscles on either side of the rectus abdominis.
The external obliques allow the torso to twist, bend sideways, flex the spine, and compress the abdomen.
Internal Obliques
The internal obliques lie below the external obliques.
They work with the external obliques in the same functions.
Transverse Abdominis
This is the deepest layer of muscle in the abdomen.
It completely wraps around the torso and extends from the ribs to the pelvis.
The transverse abdominis are not responsible for spine or hip movement but for stabilizing the spine, compressing the organs, and supporting the abdominal wall.
Latissimus Dorsi
Commonly known as the lats, these muscles run along both sides of the spine from just below the shoulder blades to the pelvis.
The lats help stabilize the back, especially when extending the shoulders.
They also contribute to body ability when twisting from side to side.
Erector Spinae
The erector spinae muscles are on each side of the spine and extend down the back.
These muscles are responsible for extending and rotating the back and side-to-side movement.
These are considered postural muscles and are almost always working.
What Not To Do
Individuals learn from mistakes, which might make learning how to engage the core easier by understanding what not to do. Common examples of failing to or not engaging the core correctly.
The back slumps when sitting down – the upper body lacks strength and stability.
When bending, the stomach sticks out more.
Swaying or leaning far to one side when walking – lack of lower body strength causes balance and stability problems.
The lower abdomen and back present with discomfort and pain symptoms.
Training
Engaging the core decreases the chance of sustaining an injury at home, work, or exercising and can help with chronic back pain. It creates a stable musculature around the spine that keeps the vertebrae from over-flexing, over-extending, and bending too far to one side. Engaging the core muscles can mean different things, depending on what is trying to be achieved.
For example, if doing bending work, the muscles needed, and the order in which they contract differs from when trying to maintain balance while standing on one leg.
The muscles engaged will differ in their movement depending on whether an individual is:
Trying to move the spine or stabilize it.
Pushing or pulling weight.
Standing, sitting, or lying down.
For a strong and functional core, the objective is to be able to engage the core in any situation. Engaging the core can be challenging, but with training and practice, the body becomes stronger. Practice engaging the core throughout daily activities that include.
Bracing the core while standing, sitting at a workstation or desk, and walking.
Day-to-day activities, like reaching for something from a high shelf, grocery shopping, and taking the stairs.
Injury Medical Chiropractic and Functional Medicine Clinic can create a personalized program to address musculoskeletal issues, core training, targeted exercise, stretching, nutrition, massage, and adjustments to get the body to optimal health and maintain health.
The Non-Surgical Solution
References
Eickmeyer, Sarah M. “Anatomy and Physiology of the Pelvic Floor.” Physical Medicine and rehabilitation clinics of North America vol. 28,3 (2017): 455-460. doi:10.1016/j.pmr.2017.03.003
Lawson, Samantha, and Ashley Sacks. “Pelvic Floor Physical Therapy and Women’s Health Promotion.” Journal of Midwifery & Women’s Health vol. 63,4 (2018): 410-417. doi:10.1111/jmwh.12736
Seaman, Austin P et al. “Building a Center for Abdominal Core Health: The Importance of a Holistic Multidisciplinary Approach.” Journal of gastrointestinal surgery: official journal of the Society for Surgery of the Alimentary Tract vol. 26,3 (2022): 693-701. doi:10.1007/s11605-021-05241-5
Vining, Robert, et al. “Effects of Chiropractic Care on Strength, Balance, and Endurance in Active-Duty U.S. Military Personnel with Low Back Pain: A Randomized Controlled Trial.” Journal of Alternative and complementary medicine (New York, N.Y.) vol. 26,7 (2020): 592-601. doi:10.1089/acm.2020.0107
Weis, Carol Ann, et al. “Chiropractic Care for Adults With Pregnancy-Related Low Back, Pelvic Girdle Pain, or Combination Pain: A Systematic Review.” Journal of Manipulative and physiological therapeutics vol. 43,7 (2020): 714-731. doi:10.1016/j.jmpt.2020.05.005
Zachovajeviene, B et al. “Effect of the diaphragm and abdominal muscle training on pelvic floor strength and endurance: results of a prospective randomized trial.” Scientific Reports vol. 9,1 19192. 16 Dec. 2019, doi:10.1038/s41598-019-55724-4
The biceps curl is an exercise to build strength in the upper arm. Curls are a common exercise used in upper-body strength training. Specifically, the curl works the muscles in the front of the upper arm. It’s recommended for achieving strength and definition and provides core and stability challenges. Injury Medical Chiropractic and Functional Medicine Clinic can educate individuals on fitness, strength training, nutrition, and injury prevention.
Bicep Curls
Located at the upper arm, the biceps comprise a short and long head that operates as a single muscle.
The bicep heads begin at different places around the shoulder/scapula region,
They have a common insertion point on the elbow tendon.
Together allow the bending of the arm at the elbow joint to curl and pull weight.
Curls work the muscles at the front of the upper arm and the lower arm. The brachialis and brachioradialis.
Dumbbells
Different equipment and grips can be used, including dumbbell weights, kettlebells, barbells, resistance bands, or cable machines. Select equipment with enough weight that can be lifted ten times using proper form, ensuring the last three repetitions are challenging to the point of being unable to raise another. From there, use this same weight to perform eight repetitions or slightly lower the weight and perform ten repetitions.
Begin by standing with the feet about hip-width apart.
Keep the abdominal/core muscles engaged.
Hold one dumbbell in each hand.
Relax the arms down at the sides with palms facing forward.
Keep the upper arms stable and shoulders relaxed.
Bend at the elbow and lift the weights so the dumbbells approach the shoulders.
Raise the dumbbells to eye or forehead level for a full range of motion.
Tension will be felt in the muscles in the front of the upper arm.
Keep movements smooth and controlled.
The elbows should stay tucked in close to the body.
Be careful to keep the wrist straight and rigid.
Flexing the wrist while bending the elbow won’t target the biceps effectively and can result in a wrist or elbow injury.
Exhale while lifting.
Lower the weights to the starting position.
For most, one set of 12 to 15 repetitions is adequate.
Train to failure performing the desired reps, staying within 3 to 5 repetitions of total failure.
When able, slightly increase weight and/or reps over time to increase muscle and strength.
Both biceps can be worked out by alternating arms.
Get the most out of the workout by avoiding these errors.
Rushing Through
Focus on proper form and avoid rushing through the workout.
Lift the weights with a smooth motion.
Take as much time to lower the weight as when lifting it.
Lowering the weight slowly can help build more muscle, making the most of the workout.
Improper Elbow Position
The position of the elbows should remain close to the side of the body.
Only the lower arm should move until the end of the movement when the elbows rise. This is a complete range of motion.
If the elbows move away from the torso or swing behind the body, there is probably too much weight.
Avoid Swinging the Weights
Focus on maintaining a tall, upright spine and a tight core.
The shoulders or torso should not swing the weights up when doing the curl.
It can feel like swinging, twisting, or heaving movements.
Don’t let the hips hinge, or the lower body assist the movement.
Keep the elbows at the sides until they naturally rise at the end of the motion.
Keep the shoulders relaxed
Make sure the shoulders don’t move forward to initiate the movement.
Use lighter weights or reduce the number of repetitions if this happens.
Safety
This exercise is generally recommended for most individuals. However, getting clearance from a primary caregiver before beginning any exercise routine is recommended.
Individuals with an arm injury or who experience pain during the motion should not perform the exercise without a doctor’s approval.
Don’t try to lift weights that are too heavy.
After a few lifts, expect to feel fatigued and a burning sensation in the biceps and forearm muscles.
This is the desired effect to get the muscles strong and growing.
Do not force extra repetitions once proper form cannot be achieved.
These muscles are in constant use when picking things up.
Consistently performing the biceps curl will help build strength in the upper arm.
Individuals learn to use their arm muscles correctly and with the core muscles.
Unlocking Athletic Potential with Chiropractic
References
Coratella, Giuseppe, et al. “Biceps Brachii and Brachioradialis Excitation in Biceps Curl Exercise: Different Handgrips, Different Synergy.” Sports (Basel, Switzerland) vol. 11,3 64. 9 Mar. 2023, doi:10.3390/sports11030064
Coratella, Giuseppe, et al. “Bilateral Biceps Curl Shows Distinct Biceps Brachii and Anterior Deltoid Excitation Comparing Straight vs. EZ Barbell Coupled with Arms Flexion/No-Flexion.” Journal of functional morphology and Kinesiology vol. 8,1 13. 19 Jan. 2023, doi:10.3390/jfmk8010013
Marchetti, Paulo H et al. “Seated row and biceps curl exercises present similar acute responses on muscle thickness, arm circumference, and peak force for elbow flexors after a resistance training session in recreationally-trained subjects.” The Journal of sports medicine and physical fitness vol. 60,11 (2020): 1415-1422. doi:10.23736/S0022-4707.20.10996-4
Sato, Shigeru, et al. “Elbow Joint Angles in Elbow Flexor Unilateral Resistance Exercise Training Determine Its Effects on Muscle Strength and Thickness of Trained and Non-trained Arms.” Frontiers in physiology vol. 12 734509. 16 Sep. 2021, doi:10.3389/fphys.2021.734509
Schoenfeld, Brad Jon, et al. “Differential effects of attentional focus strategies during long-term resistance training.” European Journal of sports science vol. 18,5 (2018): 705-712. doi:10.1080/17461391.2018.1447020
When the body sustains an injury or a virus, the immune system springs into action by sending out cytokines to the affected area and causes a process known as inflammation. Inflammation in the body is good for eliminating numerous pathogens, damaged cellular structures, viruses, or infections. Inflammation causes the affected area to be warm to the touch and causes swelling that will decrease in the recovery state. However, inflammation in the body can be positive and negative depending on the severity of the injury. When inflammation is in its chronic form, it can cause muscle and tissue damage to the musculoskeletal system while being associated with other conditions in the body’s system, like the gastrointestinal, nervous, and reproductive systems. In today’s article, we will focus on how chronic inflammation affects the body’s muscles and how the MET technique can help relieve muscle inflammation in soft tissues. We utilize valuable information about our patients to certified medical providers who use methods like MET combined with manual stretching therapy to reduce inflammation associated with musculoskeletal conditions. We encourage patients by referring them to our associated medical providers based on their findings. We support that education is a marvelous way to ask our providers the most interesting questions at the patient’s acknowledgment. Dr. Alex Jimenez, D.C., incorporates this information as an educational service. Disclaimer
How Inflammation Works In The Body
Have you been experiencing pain in different muscle areas in your body? What about dealing with aches and pains in the morning? Or do your muscles feel tight and hurt more when you bend to pick up an object? Many of these issues affecting the musculoskeletal system are associated with inflammation. As stated earlier, inflammation can positively and negatively impact the body depending on the severity of the injury. Inflammation is a natural healing process for the body that is characterized by redness, swelling, and heat to the soft tissues so that they can be repaired within a few days to weeks. Studies reveal that when the body deals with various pathogenic factors, the immune system releases inflammatory cytokines to the pathogenic factor and starts to heal the affected area.
Inflammation helps the sprained muscle tissues heal naturally and can be healed within 2-3 days to a few weeks in its acute stage. However, when inflammation is in a chronic state of the body, it causes damage to not only the affected muscle and tissue areas but can even affect the surrounding ligaments, joints, and vital organs. A great example is when a person has a sprained ankle, the affected area swells up, becomes red, and is tender to the touch when its acute inflammation. For chronic inflammation, the body is in constant pain that can be slow and long, and it takes several months to years to heal. Another great example would be gut disorders associated with chronic muscle inflammation.
What Does Chronic Inflammation Do To The Body’s Muscles?
So what does chronic inflammation do to the body’s muscles, and how does it affect the surrounding structures? According to research studies, chronic inflammation has been associated with musculoskeletal disorders that can cause an impact in reducing muscle strength and muscle mass. When this happens, it can cause the muscles to weaken and generate the surrounding muscle groups to compensate by working harder. This leads to misalignment in the body and causes overlapping risk profiles in the various muscle groups. In “Clinical Applications of Neuromuscular Techniques,” Dr. Leon Chaitow, N.D., D.O., and Dr. Judith Walker DeLany, L.M.T., stated that numerous factors associated with inflammation could impact how a person sleeps, eat, and function throughout the day. The book also noted that when pathogens can disrupt the natural cycling between the defensive and repair modes of inflammation correlating with the immune system can be disrupted in ill health. A chronic inflammatory cytokine shift could lock the body into a pro-inflammatory state.
Reducing Inflammation In The Body- Video
Have you been dealing with constant inflammation in your muscles? Do you feel muscle weakness or strain when you are in motion? Or do other portions of your body starts to feel aches or pains? Many of these issues are associated with chronic inflammation affecting the musculoskeletal system. Inflammation is part of the immune system’s natural defense that sends cytokines to the affected area and starts the healing process. Inflammation has two patterns: acute and chronic. Acute inflammation is associated with sprains from a twisted ankle or wrist, a sore throat, or an infection. While at the same time, chronic inflammation is associated with muscle pain, sleep disorders, or rashes that affect the skin. When the body is suffering from chronic inflammation, it can be due to many overlapping factors that can cause the body to be in pain. Luckily numerous treatments can help the body and reduce the effects of inflammation. The video above explains how incorporating an anti-inflammatory diet and chiropractic care can help reduce chronic inflammation effects in the body.
The MET Technique & Muscle Inflammation
Regarding chronic muscle inflammation, the musculoskeletal system deals with numerous symptoms like pain, stiffness, and weakness associated with various pathological factors. Chronic inflammation can develop from insufficient sleep, eating high-cholesterol foods, not getting enough exercise, and being stressed, which can affect the body and its systems. Fortunately, numerous available treatments can reduce inflammation. Studies reveal that treatments like MET therapy can help reduce pain correlated with muscle inflammation and increase the range of motion to the joints. The body can reduce the effects of chronic inflammation and keep it under control when MET therapy is combined with an anti-inflammatory diet. Also, practicing mindfulness can help reduce the stress contributing to chronic inflammation, which can help relax the body and naturally heal itself. Making these small changes can benefit many individuals trying to be healthier.
Conclusion
When it comes to inflammation in the musculoskeletal system, it can lead to overlapping risk profiles that can cause the body to be misaligned and have many pain-like symptoms that can make a person’s life miserable. Since inflammation is part of the immune system’s natural response to fight off infections, incorporating anti-inflammatory diets and MET stretching can help reduce the effects of inflammation and help the body heal itself from the inside out.
References
Chaitow, Leon, and Judith Walker DeLany. Clinical Applications of Neuromuscular Techniques. Churchill Livingstone, 2003.
Chen, Linlin, et al. “Inflammatory Responses and Inflammation-Associated Diseases in Organs.” Oncotarget, U.S. National Library of Medicine, 14 Dec. 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5805548/.
Thomas, Ewan, et al. “The Efficacy of Muscle Energy Techniques in Symptomatic and Asymptomatic Subjects: A Systematic Review.” Chiropractic & Manual Therapies, U.S. National Library of Medicine, 27 Aug. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6710873/.
Tuttle, Camilla S L, et al. “Markers of Inflammation and Their Association with Muscle Strength and Mass: A Systematic Review and Meta-Analysis.” Ageing Research Reviews, U.S. National Library of Medicine, 26 Sept. 2020, pubmed.ncbi.nlm.nih.gov/32992047/.
Learning how to stay active with busy lives and schedules takes practice. There are daily ways to incorporate physical movement into the everyday routine and shed sedentary habits in favor of more active ones resulting in improved overall health, elevated mood, and better energy levels. Regular movement lowers body weight and reduces the risk of medical conditions like cardiovascular disease, diabetes, and arthritis. And regularly incorporating small physical activities throughout the day can make the exercise more fun and not like a chore that begins to become second nature.
Daily Ways To Stay Active
Like most individuals, much time is spent sitting in the car, workstation/desk, or couch. Research has found that maintaining physical activity can reduce the risk of colon and breast cancer.
Movement
Everyone is different, and there is no one-size-fits-all daily or weekly movement plan. The Centers for Disease Control and Prevention recommends that adults ages 18 to 64 get around 150 minutes of moderate-intensity weekly exercise combined with functional strength training. This can seem like a lot, but still, some activity is better than none. Wherever an individual is in physical fitness, it is never too late to make incremental adjustments and rebuild health one step at a time.
Brisk walking is an example of moderate-intensity exercise.
Individuals with busy schedules can break up their daily movement into smaller chunks.
5 or 10 minutes here and there add up to significant health benefits.
Start With Stretching
A quick morning stretch of 10 minutes can help limber up the muscles, get circulation pumping, and reduce stress.
A study found that a regular 10-minute stretching plan helped reduce anxiety and physical pain and increase flexibility.
Stand Up and Walking Around More
Standing up every 20-30 minutes at home or work is recommended during seated activities.
Walking and thinking increases creative output.
Mobility gets the blood pumping and increases caloric output.
With regular practice, individuals learn to feel their muscles tensing from too much sitting and know it’s time to get up and move.
One way to stand and move is to pace the room during a phone call.
Take the Long Way
Take the stairs or park farther from the store to increase walking steps.
Physical activity in small bursts creates a mindset of an added challenge.
Choosing to go the long way does make a difference and can significantly affect other areas of life.
Move to Music
Research shows that music has amazing effects on physical activity.
It distracts from pain and fatigue.
It increases endurance.
Makes physical activity and exercise feel like less of an effort.
Playing moving music around the office, if possible/headphones and house can get the body naturally moving more.
This could be washing dishes after dinner, using the whole body
Vacuuming the house can work the muscles and elevate the heart rate.
A 150-pound person can burn serious calories from a full hour of cleaning and chores.
Added mental health benefits from the work reduce anxiety, depression, and negative mood.
Get Up When Commercials Come On
Get up and move during commercial breaks.
But with streaming services, commercials aren’t the same.
When watching shows or movies without built-in commercials, make a habit of getting up.
For shows or movies with no commercials, pause and take a quick stretch, do a quick round of jumping jacks, or walk to the other end of the house or twice in an apartment and back.
A brief break is not an actual workout, but it will get the heart pumping more than staying sedentary.
The more you do it, the more natural it will become.
Military Training and Chiropractic Care
References
Habay, Jelle, et al. “Interindividual Variability in Mental Fatigue-Related Impairments in Endurance Performance: A Systematic Review and Multiple Meta-regression.” Sports medicine – open vol. 9,1 14. 20 Feb. 2023, doi:10.1186/s40798-023-00559-7
Hotta, Kazuki, et al. “Daily muscle stretching enhances blood flow, endothelial function, capillarity, vascular volume and connectivity in aged skeletal muscle.” The Journal of Physiology vol. 596,10 (2018): 1903-1917. doi:10.1113/JP275459
Kruse, Nicholas T, and Barry W Scheuermann. “Cardiovascular Responses to Skeletal Muscle Stretching: “Stretching” the Truth or a New Exercise Paradigm for Cardiovascular Medicine?.” Sports medicine (Auckland, N.Z.) vol. 47,12 (2017): 2507-2520. doi:10.1007/s40279-017-0768-1
Maltese, Paolo Enrico et al. “Molecular foundations of chiropractic therapy.” Acta bio-medica : Atenei Parmensis vol. 90,10-S 93-102. 30 Sep. 2019, doi:10.23750/abm.v90i10-S.8768
Ma, Peng, et al. “Daily sedentary time and its association with risk for colorectal cancer in adults: A dose-response meta-analysis of prospective cohort studies.” Medicine vol. 96,22 (2017): e7049. doi:10.1097/MD.0000000000007049
Rangul, Vegar, et al. “The associations of sitting time and physical activity on total and site-specific cancer incidence: Results from the HUNT study, Norway.” PloS one vol. 13,10 e0206015. 23 Oct. 2018, doi:10.1371/journal.pone.0206015
Shen, Dong, et al. “Sedentary behavior and incident cancer: a meta-analysis of prospective studies.” PloS one vol. 9,8 e105709. 25 Aug. 2014, doi:10.1371/journal.pone.0105709
Softball and baseball require running, jumping, throwing, and swinging movements. Even for the fittest athletes and weekend warriors, the body and the neuromusculoskeletal system will go through overuse injuries, throwing-related injuries, sliding injuries, falls, collisions, and getting hit by the ball. Chiropractic and physical therapy can assist athletes by integrating strength training, body realignment, and rehabilitation injury recovery.
Softball and Baseball Injuries
Baseball and softball injuries are generally defined as either acute/traumatic or cumulative/overuse injuries. Both types can occur in various body areas, for example, a knee injury caused by a fall or quick repositioning shift.
Acute/Traumatic
Injuries occur from traumatic force or impact.
Overuse/Cumulative
These occur over time from repeated stress on the muscles, joints, and soft tissues.
Often athletes return too soon to play, not giving the injury enough time to heal fully.
They begin as small aches and pains that can progress into chronic conditions if not treated.
Shoulder
Shoulder overuse injuries are very common. Constantly performing the throwing movements and high-speed throwing strains the joints, muscles, tendons, and ligaments.
In softball, bicep injuries are more common than shoulder injuries.
In baseball, the overhead throwing position leads to shoulder problems.
Frozen Shoulder
Characterized by a restricted range of motion and pain.
Athletes with frequent shoulder injuries have an increased risk.
Shoulder Instability
Softball and baseball players are more susceptible to injury from overhead throwing, which stretches the shoulder capsule and ligaments.
Shoulder instability can lead to loose joints and dislocation.
Shoulder Separation
This is the tearing of the ligaments that connect the shoulder blade to the collarbone.
This is often a traumatic injury that occurs during a collision or fall with outstretched hands.
Shoulder Tendinitis, Bursitis, and Impingement Syndrome
These are overuse injuries in which the shoulder joint becomes inflamed, restricting movement.
This is an injury to the growth plate on the inside of the elbow.
It can be caused by the wrist flexors pulling on the inside.
It is typically attributed to overuse and improper mechanics when throwing.
Tennis Elbow
This overuse injury on the outside of the elbow makes it difficult to lift or grasp objects.
Hand and Wrist
Softball and baseball can cause hand and wrist injuries from catching, colliding, falling, and overuse. Damage to a hand or wrist is typically caused by repetitive stress and/or a sudden impact.
Finger Fractures
These can be caused by impact on the ball or falls.
This can happen during contact with another player or diving for a ball and hitting the ground hard or at an awkward angle.
Sprains
A fall or impact from the ball or another player can cause these.
Tendinitis
This is an overuse injury, often from pitching and/or throwing.
Back
Catchers are especially prone to back injury because of the crouched position and overhead throwing.
Softball pitchers also experience back strain from the windmill pitching action.
Common conditions include chronic muscle strains, herniated discs, low back issues, sciatica symptoms, and pain.
Knee
Softball and baseball players quickly twist or rotate their knees, making them more susceptible to injuries. Sprains, meniscus tears, ACL tears, and hamstring strains are common.
Aggressive twisting and pivoting can cause swelling, stiffness, and pain.
Running and sudden changes in direction can result in acute knee injuries and overuse injuries.
Knee issues require examination for proper diagnosis.
Other common injuries include ankle sprains, stress fractures, and tendonitis in the foot and ankle.
Chiropractic
Chiropractors work with a massage therapy team to treat various musculoskeletal conditions. Chiropractic specializes in spinal adjustments and other treatments, including joint manipulation, myofascial release, MET techniques, trigger point therapy, and electrical stimulation. It encourages expedited recovery for sports-related injuries because instead of focusing on just the injuries, chiropractic assesses the mechanics of the whole body through proper alignment and release of constricted tissues. Adjustments of the spine and extremities allow the body to realign for better overall functionality, reduce pressure, improve blood circulation, and reduce inflammation to promote increased and thorough healing.
Improving Athletic Performance Through Chiropractic
References
Greiner, Justin J et al. “Pitching Behaviors in Youth Fast-Pitched Softball: High Pitching Volumes With Unequal Pitch Counts Among Pitchers are Common.” Journal of pediatric orthopedics vol. 42,7 (2022): e747-e752. doi:10.1097/BPO.0000000000002182
Janda, David H. “The prevention of baseball and softball injuries.” Clinical orthopedics and related research,409 (2003): 20-8. doi:10.1097/01.blo.0000057789.10364.e3
Shanley, Ellen, and Chuck Thigpen. “Throwing injuries in the adolescent athlete.” International Journal of sports physical therapy vol. 8,5 (2013): 630-40.
Shanley, Ellen, et al. “Incidence of injuries in high school softball and baseball players.” Journal of athletic training vol. 46,6 (2011): 648-54. doi:10.4085/1062-6050-46.6.648
Trehan, Samir K, and Andrew J Weiland. “Baseball and softball injuries: elbow, wrist, and hand.” The Journal of hand surgery vol. 40,4 (2015): 826-30. doi:10.1016/j.jhsa.2014.11.024
Wang, Quincy. “Baseball and softball injuries.” Current sports medicine reports vol. 5,3 (2006): 115-9. doi:10.1097/01.csmr.0000306299.95448.cd
Zaremski, Jason L et al. “Sport Specialization and Overuse Injuries in Adolescent Throwing Athletes: A Narrative Review.” Journal of athletic training vol. 54,10 (2019): 1030-1039. doi:10.4085/1062-6050-333-18
Mountain and trail biking is a fun way to exercise. Mountain biking requires total body/core strength, explosive power, balance, endurance, and agility to maneuver the bike, build speed, and absorb the rough bumps and terrain. But it also means that certain muscles get overused, causing overcompensation in the body that can lead to musculoskeletal problems and conditions. Strength, cardiovascular, and cross-fit can benefit mountain biking training for improved performance, safer and more confident riding, and injury prevention.
Mountain Biking Training
A few of the benefits of training are:
Increasing bone density.
Improving joint health.
Correcting imbalances and unhealthy posture.
Weight loss.
Aging muscle loss prevention.
Maintaining body posture centered on the bike requires core strength to perform the movements when moving the body backward and forwards, side to side, and pushing up and down when different obstacles pop up. The exercises’ objective is to work various body parts simultaneously and diagonally, like the movements used on the bike.
General Overview of Mountain Biking Training
Build strength – Target the quads, hamstrings, and abdominal muscles to power pedaling strokes.
Increase endurance – Avoid getting fatigued early because of weakened legs and aerobic performance.
Improve mountain bike skills – Ride faster and more efficiently by improving bike handling and technical skills.
Example Training Week
The terrain determines the intensity, but the same basic principles apply to mountain biking training as other endurance sports. Here’s a training example for a beginner that can be adjusted to the rider’s needs:
Monday
Stretching and training the muscles to relax prevent becoming stiff or cramping up during rides.
Cornering is a critical skill that should never stop being practiced and improved.
Cornering Drills
Pick a corner on a local trail and ride through it until mastered.
Focus on riding smoothly through the corner, and speed will generate.
As confidence builds in the corners, do the same on the opposite side.
Straighten Out
Ride to the furthest outside edge when approaching the turn.
Initiate the turn just before the sharpest point of the corner.
Stick to the furthest outside point of the corner when riding out of the corner.
Brake Before The Corner
Braking in the corner can cause the tires to slide out of control, causing a slip-and-fall accident.
Look through the turn as the bike follows where the eyes look.
Don’t stare at the front wheel, which could lead to a falling or flipping accident.
Eventually, riders can handle this technique, but it’s too advanced for beginners.
Smooth Ride
Beginners can be amazed at how much terrain bikes can ride over and through. Modern mountain bike suspension and tire systems can handle it. However, using the correct technique is essential to get through or around the obstacles and avoid crashes.
Stay aware of the surroundings.
Keep the body loose when approaching obstacles.
Decide how to overcome the obstacle – ride over, pop/raise the wheels, jump, or ride around.
Maintain confidence.
When riding over the obstacle, maintain an even balance on the pedals and keep the buttocks slightly off the saddle.
Keep arms and legs loose and let the body absorb the shock of the obstacle.
Trust the suspension and tires.
Ensure enough speed is generated to go over it and that it won’t stop the bike and cause a fall.
Some rough trail areas can require added strength to hold the bike steady.
Braking
There is no need to squeeze the brake handles with extreme force.
Extreme braking, especially the front, will likely lead to a flip or crash.
The brakes are made to stop with minimal force.
Beginners are recommended to learn to use a light touch when braking.
Improvement will follow with each riding session.
Foundation
References
Arriel, Rhaí André, et al. “Current Perspectives of Cross-Country Mountain Biking: Physiological and Mechanical Aspects, Evolution of Bikes, Accidents, and Injuries.” International journal of environmental research and public health vol. 19,19 12552. 1 Oct. 2022, doi:10.3390/ijerph191912552
Inoue, Allan, et al. “Effects of Sprint versus High-Intensity Aerobic Interval Training on Cross-Country Mountain Biking Performance: A Randomized Controlled Trial.” PloS one vol. 11,1 e0145298. 20 Jan. 2016, doi:10.1371/journal.pone.0145298
Kronisch, Robert L, and Ronald P Pfeiffer. “Mountain biking injuries: an update.” Sports medicine (Auckland, N.Z.) vol. 32,8 (2002): 523-37. doi:10.2165/00007256-200232080-00004
Muyor, J M, and M Zabala. “Road Cycling and Mountain Biking Produce Adaptations on the Spine and Hamstring Extensibility.” International Journal of sports medicine vol. 37,1 (2016): 43-9. doi:10.1055/s-0035-1555861
Ranchordas, Mayur K. “Nutrition for adventure racing.” Sports medicine (Auckland, N.Z.) vol. 42,11 (2012): 915-27. doi:10.1007/BF03262303
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