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.
Yips are involuntary wrist muscle spasms that affect athletes. They are often associated with golf, baseball, and sports that involve swinging and throwing motions, such as bowling, darts, cricket, and others. Can understanding the information and causes help diagnose and find the right therapy or training?
Yips
Yips are involuntary wrist spasms that athletes experience. The term is also used to refer to performance anxiety without physical spasms. Researchers believe they are caused by muscle overuse that leads to dystonia (a condition that causes muscles to contract involuntarily), and combined with psychological factors like performance anxiety and overthinking, can make them worse. (Beacon Health Systems, 2024)
The most common symptom is muscle spasms, often in the hands and wrists. That’s why it is the most common among athletes who play sports that require precision hand and wrist movements. Yips affect fine motor skills. (Aoyama, T. et al., 2021) In addition to muscle spasms, symptoms can also include: (Beacon Health Systems, 2024)
Twitching
Tremors
Freezing up
Psychological distress
Causes
Healthcare providers, trainers, coaches, and researchers know that psychological and physical factors cause yips. Underlying physical causes include overusing wrist muscles, which leads to dystonia or involuntary muscle movements. Also known as task-specific dystonia, it can also affect individuals who engage in repetitive muscle movements, like factory and assembly line workers, store check-out clerks, musicians, etc. (Clarke P., Sheffield D., and Akehurst S. 2020). Performance anxiety and psychological stress can worsen dystonia. (Aoyama, T. et al., 2021) Athletes can become so focused on their movements that they overthink their actions and perform worse. Individuals who have anxiety, self-consciousness, or stress about a game or performance often find that their involuntary wrist spasms are worse. (Clarke P., Sheffield D. and Akehurst S. 2020)
Increased Risk
Yips are most common in athletes who use their hands and wrists for their sport and are likely to impact more experienced, competing, and older athletes. (Beacon Health Systems, 2024) They are more common in athletes focused on smaller movements or shorter distances. For example, golfers commonly experience involuntary wrist spasms when putting, and baseball players are likelier to experience them when throwing less than 20 meters. (Clarke P., Sheffield D. and Akehurst S. 2020)
Diagnosis
There is no official diagnosis for yips. However, a coach, athletic trainer, sports doctors, and others can observe the pattern of symptoms and behavior and provide an informed diagnosis.
Once trigger/s are identified, they can be addressed. Treatments that can help include: (Beacon Health Systems, 2024)
Alternate Hand Positions
This can provide relief from dystonia and overthinking.
Using Different Equipment or Stabilizers
This allows the immobilization of certain muscles and the activation of different muscles.
Mindfulness
Reducing anxiety and distress can help relax the body.
Practicing mindfulness before games or tournaments can help reduce psychological triggers.
Botox Injections
Botox injections can treat certain types of dystonia.
Sports Psychology
A sports psychologist is a healthcare provider who studies individual athletes’ sports performance and how it affects their minds and skills.
A sports psychologist can help individuals create a program that reduces stress or anxiety around games and performance.
Injury Medical Chiropractic and Functional Medicine Clinic
Yips are common among athletes. It is important to address the physical and psychological components to treat the condition. Talking with a coach or a sports psychologist, other athletes, and supporting staff like trainers can help you find a solution. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
Clarke, P., Sheffield, D., & Akehurst, S. (2020). Personality Predictors of Yips and Choking Susceptibility. Frontiers in psychology, 10, 2784. doi.org/10.3389/fpsyg.2019.02784
Aoyama, T., Ae, K., Souma, H., Miyata, K., Kajita, K., Kawamura, T., & Iwai, K. (2021). Difference in Personality Traits and Symptom Intensity According to the Trigger-Based Classification of Throwing Yips in Baseball Players. Frontiers in sports and active living, 3, 652792. doi.org/10.3389/fspor.2021.652792
For individuals dealing with newly formed or chronic lower back pain, can making daily walks a part of a weekly routine help relieve pain and discomfort symptoms and prevent strains and injuries?
Walking For Low Back Pain Relief
Walking is recommended to treat and prevent chronic or recurrent lower back pain. A study found that a personalized and progressive weekly walking program that builds up to 130 minutes of moderate intensity can significantly relieve severe lower back pain and prevent future flare-ups. (Pocovi N. C. et al., 2024) Walking is a cost-effective and easily accessible way to relieve lower back pain and prevent recurring or future injuries. It strengthens the back muscles, improves posture, and stabilizes the spine. (Suh JH, et al., 2019) Other benefits include improved overall physical health, posture, and circulation.
How Walking Helps
Walking for low back pain relief and general movement is better than not engaging in physical activities for individuals with recurrent lower back pain. Being sedentary can worsen back pain symptoms. (National Library of Medicine. 2019) Walking is second nature and is easy to incorporate into a weekly routine to help relieve back pain and improve overall health (Macquarie University, 2024)
Increases Spinal Flexibility
Walking and gentle movements increase the lower back’s functional range of motion, improve spinal flexibility, and reduce stiffness. (Smith J. A. et al., 2022)
Stabilizes Lumbar/Low Back Muscles
Walking builds muscle endurance and strength in the paraspinal muscles, increasing lumbar spinal stabilization. (Suh JH, et al., 2019)
Strengthens Core Muscles
Walking increases the body load and strengthens core muscles like the transversus abdominis, which lowers the risk of chronic lower back pain. (Lee J. S. and Kang S. J. 2016)
Improves Posture
Movement of the legs during walking enhances bodily awareness and helps correct posture.(Henry M. and Baudry S. 2019)
Increases Blood Circulation
Walking increases blood circulation to the muscles, supplying essential nutrients to spinal discs. It also reduces the frequency and severity of lower back muscle spasms. (Sitthipornvorakul E. et al., 2018)
Lubricates Spinal joints
Low-impact walking improves synovial fluid production and circulation, lubricating the lumbar spine’s facet joints and other joints that tend to get achy, such as the knees. (Zhang S. L. et al., 2013)
Relieves Inflammation
Walking helps reduce the presence of pro-inflammatory cytokines, like (IL-8 and TNF-alpha) associated with chronic lower back pain. (Slouma M. et al., 2023)
Promotes Weight Loss
Walking and a healthy diet can help individuals lose excess fat, which puts added strain on the lower back and correlates with lumbar intervertebral disc degeneration. (Wang M. et al., 2024)
Stress Relief
Regular walking can reduce mental stress associated with chronic lower back pain. (Choi S. et al., 2021)
Releases Endorphins
Moderate to vigorous physical activity, like walking at about 3 miles per hour for a half-hour daily, stimulates the release of endorphins, the body’s natural pain relievers. (Bruehl S. et al., 2020)
Walking Correctly
To get all the benefits of walking for low back pain relief, it is recommended to practice the following (Macquarie University, 2024)
Start slowly.
Gradually build intensity.
Stay consistent with the walking program.
Track progress to maintain motivation.
Healthcare Provider Consultation
Walking is a low-risk, low-impact activity well-tolerated by most individuals with nonspecific low back pain. (Pocovi N. C. et al., 2022) Because it doesn’t involve twisting or vigorous movements, it is considered a safe exercise for individuals with back pain symptoms (Gordon R. and Bloxham S. 2016). However, individuals experiencing severe lower back pain due to a traumatic injury or medical condition should consult a healthcare provider before starting a regular walking program.
Limit High Impact Activities
High-impact activities like running on hard surfaces or playing sports can exacerbate chronic lower back pain. If there is chronic lower back pain, it is recommended to limit activities that involve: (Al-Otaibi S. T. 2015)
Heavy lifting
Repetitive bending
Twisting motions
Injury Medical Chiropractic and Functional Medicine Clinic
Walking for low back pain relief. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
Movement as Medicine
References
Pocovi, N. C., Lin, C. C., French, S. D., Graham, P. L., van Dongen, J. M., Latimer, J., Merom, D., Tiedemann, A., Maher, C. G., Clavisi, O., Tong, S. Y. K., & Hancock, M. J. (2024). Effectiveness and cost-effectiveness of an individualised, progressive walking and education intervention for the prevention of low back pain recurrence in Australia (WalkBack): a randomised controlled trial. Lancet (London, England), 404(10448), 134–144. doi.org/10.1016/S0140-6736(24)00755-4
Suh, J. H., Kim, H., Jung, G. P., Ko, J. Y., & Ryu, J. S. (2019). The effect of lumbar stabilization and walking exercises on chronic low back pain: A randomized controlled trial. Medicine, 98(26), e16173. doi.org/10.1097/MD.0000000000016173
National Library of Medicine., & InformedHealth.org [Internet]. Cologne, G. I. f. Q. a. E. i. H. C. I. (2022). Low back pain: Learn More – Why movement is so important for back pain. www.ncbi.nlm.nih.gov/books/NBK284944/
Smith, J. A., Stabbert, H., Bagwell, J. J., Teng, H. L., Wade, V., & Lee, S. P. (2022). Do people with low back pain walk differently? A systematic review and meta-analysis. Journal of sport and health science, 11(4), 450–465. doi.org/10.1016/j.jshs.2022.02.001
Suh, J. H., Kim, H., Jung, G. P., Ko, J. Y., & Ryu, J. S. (2019). The effect of lumbar stabilization and walking exercises on chronic low back pain: A randomized controlled trial. Medicine, 98(26), e16173. doi.org/10.1097/MD.0000000000016173
Lee, J. S., & Kang, S. J. (2016). The effects of strength exercise and walking on lumbar function, pain level, and body composition in chronic back pain patients. Journal of exercise rehabilitation, 12(5), 463–470. doi.org/10.12965/jer.1632650.325
Henry, M., & Baudry, S. (2019). Age-related changes in leg proprioception: implications for postural control. Journal of neurophysiology, 122(2), 525–538. doi.org/10.1152/jn.00067.2019
Sitthipornvorakul, E., Klinsophon, T., Sihawong, R., & Janwantanakul, P. (2018). The effects of walking intervention in patients with chronic low back pain: A meta-analysis of randomized controlled trials. Musculoskeletal science & practice, 34, 38–46. doi.org/10.1016/j.msksp.2017.12.003
Zhang, S. L., Liu, H. Q., Xu, X. Z., Zhi, J., Geng, J. J., & Chen, J. (2013). Effects of exercise therapy on knee joint function and synovial fluid cytokine levels in patients with knee osteoarthritis. Molecular medicine reports, 7(1), 183–186. doi.org/10.3892/mmr.2012.1168
Slouma, M., Kharrat, L., Tezegdenti, A., Metoui, L., Ghazouani, E., Dhahri, R., Gharsallah, I., & Louzir, B. (2023). Pro-inflammatory cytokines in patients with low back pain: A comparative study. Reumatologia clinica, 19(5), 244–248. doi.org/10.1016/j.reumae.2022.07.002
Wang, M., Yuan, H., Lei, F., Zhang, S., Jiang, L., Yan, J., & Feng, D. (2024). Abdominal Fat is a Reliable Indicator of Lumbar Intervertebral Disc Degeneration than Body Mass Index. World neurosurgery, 182, e171–e177. doi.org/10.1016/j.wneu.2023.11.066
Choi, S., Nah, S., Jang, H. D., Moon, J. E., & Han, S. (2021). Association between chronic low back pain and degree of stress: a nationwide cross-sectional study. Scientific reports, 11(1), 14549. doi.org/10.1038/s41598-021-94001-1
Bruehl, S., Burns, J. W., Koltyn, K., Gupta, R., Buvanendran, A., Edwards, D., Chont, M., Wu, Y. H., Qu’d, D., & Stone, A. (2020). Are endogenous opioid mechanisms involved in the effects of aerobic exercise training on chronic low back pain? A randomized controlled trial. Pain, 161(12), 2887–2897. doi.org/10.1097/j.pain.0000000000001969
Pocovi, N. C., de Campos, T. F., Christine Lin, C. W., Merom, D., Tiedemann, A., & Hancock, M. J. (2022). Walking, Cycling, and Swimming for Nonspecific Low Back Pain: A Systematic Review With Meta-analysis. The Journal of orthopaedic and sports physical therapy, 52(2), 85–99. doi.org/10.2519/jospt.2022.10612
Gordon, R., & Bloxham, S. (2016). A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel, Switzerland), 4(2), 22. doi.org/10.3390/healthcare4020022
Al-Otaibi S. T. (2015). Prevention of occupational Back Pain. Journal of family & community medicine, 22(2), 73–77. doi.org/10.4103/2230-8229.155370
For many individuals, getting on the floor to do crunches or other exercises can be difficult due to medical conditions, age, and injuries. Can engaging in chair abdominal exercises at home, work, or anywhere a chair is available help strengthen the upper, lower, and oblique abdominal muscles?
Chair Abdominal Exercises
Chair abdominal exercises are essential for strengthening the core, maintaining healthy flexibility, mobility, posture, and injury prevention. Incorporating abdominal exercise into one’s day can be easy, regardless of schedule or fitness level. Various exercises are designed to be performed while seated, making them accessible to everyone, including those with mobility issues or new to exercise.
Benefits
Building and maintaining a solid core is essential for overall health, posture, and daily activities, especially as the body ages. A strong core maintains body balance and stability, prevents falls, protects individuals from back pain, and makes lifting, bending, and walking easier. It allows individuals to stay independent and active. The abdominal muscles are one part of the core, which includes muscles in the back, glutes, pelvic floor, and diaphragm. These are important for keeping the body upright and stable, protecting the spine and organs, and assisting with movements between the ribcage and pelvis. Adding abdominal exercise workouts to a fitness routine is one way to improve overall core strength and stability. Chair-based exercises are convenient and accessible as individuals don’t need specialized machines or equipment, just a sturdy chair and some space. (Frizziero A. et al., 2021)
Chair Workout
Chair abdominal exercises are ideal gentle exercises for older individuals who need to increase their strength and mobility. Because chairs provide stability and safety, these exercises focus on seated movements and are intended for those with limited mobility. Chair abdominal exercises can be adapted and modified to individual preferences and needs, preparing the body for more advanced standing exercises. They improve the ability to perform daily tasks and increase joint mobility, muscle strength, and coordination. To prevent injuries, each exercise session should begin with a warm-up and end with a cool-down.
A warm-up could be gentle seated marches, shoulder rolls, and deep breathing exercises.
A cool-down can include seated stretches, focusing on the back, neck, and legs to help the body recover and prevent stiffness.
It is recommended that patients talk to a healthcare provider first if they have limited mobility or chronic health issues. Here are some sample exercises.
Sitting Knee Lifts
Sit on the edge of the chair with your back straight.
Lift your knees toward your chest, engaging the upper abs.
Lower them slowly back down.
Repeat for 10 to 15 reps.
Beginners lift one knee at a time.
Lower it and repeat with the other leg.
Sitting Crunches
Sit on the edge of the chair.
Lean back slightly.
Place hands behind your head.
Crunch forward, bringing the chest toward your knees.
Return to the starting position.
Repeat for 10 to 15 reps.
Beginners can sit more on the chair and hold the seat for stability.
Reduce the range of motion when crunching the chest toward the knees.
Sitting Leg Lifts
Sit on the edge of the chair with the back straight.
Extend your legs in front of you and lift them together, engaging the lower abdominals.
Lower them back down slowly.
Repeat for 10 to 15 repetitions.
Beginners sit back on the chair and grip the sides.
Lift one leg and hold for a count before lowering.
Switch legs.
Sitting Scissor Kicks
Sit on the edge of the chair and lean back slightly.
Extend your legs in front.
Alternate lifting each leg up and down in a scissor motion.
Perform for 30 seconds to one minute.
Beginners tap one heel on the floor between lifts to reduce abdominal tension.
Sitting Side Crunches
Sit on the edge of the chair with the back straight.
Lift one knee toward the chest while bringing the opposite elbow toward the knee, engaging the obliques.
Alternate for 10 to 15 reps per side.
Beginners, keep your feet flat on the floor with your hands behind your head.
Gently bend to the side, return to the center, and bend to the other side.
Sitting Bicycle Crunches
Sit on the edge of the chair and lean back slightly.
Lift the feet off the ground.
Alternate bringing each knee toward the opposite elbow in a pedaling motion.
Perform for 30 seconds to one minute.
For beginners, keep the heel gently on the ground while you crunch on the opposite side.
For a challenge, slow the motion and hold each twist a few seconds longer to create more tension. (Krzysztofik M. et al., 2019)
Progress
For beginners, start with the easier versions and perform fewer repetitions and shorter durations if needed. Focus on maintaining proper posture and form. As the body gets stronger, increase the number of repetitions or extend the duration of each exercise. Once comfortable, try more challenging chair exercises. Chair abdominal exercises are a simple, effective way to strengthen the core, improve posture, and support overall health. Regularly doing these exercises as part of a well-rounded routine can build a solid core without special equipment. Remember to listen to the body and progress at your own pace to more challenging variations over time to keep building strength.
Injury Medical Chiropractic and Functional Medicine Clinic
Achieving and maintaining fitness requires consistent work and development. Retraining the body and maintaining its optimal health requires daily efforts through exercise. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
Core Exercises and Back Pain
References
Frizziero, A., Pellizzon, G., Vittadini, F., Bigliardi, D., & Costantino, C. (2021). Efficacy of Core Stability in Non-Specific Chronic Low Back Pain. Journal of functional morphology and kinesiology, 6(2), 37. doi.org/10.3390/jfmk6020037
Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International journal of environmental research and public health, 16(24), 4897. doi.org/10.3390/ijerph16244897
Can beginner workouts help individuals who want to improve their health by helping them lose weight and improve their quality of life?
Beginner Workouts
Individuals new to exercise do not need to go through intense workout sessions to gain the benefits of physical activity. Basic exercises and beginner workouts that can be done at home or outdoors, whichever is better or more convenient, are recommended when starting a fitness regimen to lose weight and improve overall health.
Health Benefits
Basic exercise sessions are the building blocks of a fitness program. They encourage habits that lead to significant weight loss and lifelong weight management skills. Here are a few workouts considered easy because they don’t require gym equipment, their intensity can be adjusted to match an individual’s physical activity level, and some can be done from a chair or bed for those who have trouble standing for long periods. Exercising offers immediate benefits, including increasing brain health and improving mood and long-term effects like decreased disease risk. (Centers for Disease Control and Prevention, 2024)
Easy Exercises
For individuals who are completely new to exercise, low-intensity activity sessions can help burn more calories so long as they don’t compensate for the hunger that the physical activity creates by eating more. Combining diet with exercise is essential if weight loss is the goal. This can involve learning to eat lean protein, fruit, and vegetables and watching portion sizes. Studies of low-intensity exercise show the body burns fat when performing basic exercise and physical activities. (Lee D. et al., 2021) Another study looked at the effect of beginner workouts on cortisol levels. Cortisol is a hormone associated with abdominal weight gain when levels stay elevated for long periods. The study found that low-intensity exercise decreased circulating cortisol levels. (Gerber M. et al., 2020) Beginner exercises to lose weight also help individuals (Vina J. et al., 2012)
Increase self-confidence
Decrease stress levels
Improve sleep
Establish healthy habits
Burn calories to stimulate weight loss and sustain weight management.
Develop strong muscles
Basic exercise remains a core component of fitness programs for many. This includes individuals with type 2 diabetes, metabolic syndrome, and cardiovascular disease. (Apostolopoulos V. et al., 2014)
Easy Workouts
Types of beginner workouts include:
Bodyweight training
Chair workouts
Dancing workouts
Online workouts
Shadowboxing
Stairclimbing
Aqua jogging
Biking
Walking
Gardening and yard work
At-Home
Set short-term goals to complete three workouts during the first week, then gradually add workout days until you can perform some form of physical activity on most days. The type of exercise chosen is less important than the consistency of the program.
Bodyweight Training
No special gym equipment is needed to burn calories and build stronger muscles.
Take 10 to 15 minutes for five incline push-ups against a surface that allows the body to be at an incline, such as a countertop, bathroom sink, etc.
Five chair squats
Five walking lunges or stationary lunges, holding on to a countertop for support.
Repeat the sequence two to three times.
Chair Workout
Individuals who are uncomfortable standing for long periods use a sturdy chair and complete 10 to 15 minutes of movement with a seated workout several times weekly.
Dancing
Put on music and dance for 15 to 30 minutes.
No choreography is necessary.
The important thing is to move to the music.
Online Workouts
Many online workouts are free, and most offer easy workouts for beginners.
Shadowboxing
Shadowboxing is easy, with no equipment required, and it helps to decrease stress.
Stairclimbing
Take 10 minutes to walk up and down a flight of steps.
Those who don’t have a staircase available can use a step or platform.
Outdoors
Exercising outside provides extra perks. There are stress-relieving benefits to breathing fresh air and enjoying the outdoors.
Aqua Jogging
Try pool running or aqua jogging for those with joint pain when walking for long periods.
Floatation devices keep the upper body afloat.
Once in the water, walk without letting your feet touch the bottom of the pool.
If no floatation device is available, individuals can walk in the water with their feet on the pool floor.
Biking
Take a leisurely spin around the neighborhood
Ride on a continuous path or track requiring 20 to 30 minutes of pedaling.
Walking
A 30-minute walk workout can be counted as daily exercise.
Walk slowly for five minutes.
Pick up the pace for 20 minutes
Cool down and walk slowly for five minutes.
Gardening or Yard Work
Spending time in the garden or yard is a great way to work muscles and burn calories.
Digging, weeding, raking, and mowing are all recommended activities that count as exercise for beginners.
Injury Medical Chiropractic and Functional Medicine Clinic
Remember, as a beginner, the point is to get the body moving, establish a workout routine, and gradually build confidence to increase exercise enjoyment and health benefits. Workouts for beginners, especially those who still need to maintain an exercise program, are designed to develop life-long habits of well-being. At Injury Medical Chiropractic and Functional Medicine Clinic, we focus on what works for you and strive to develop fitness and better the body through research methods and total wellness programs. These natural programs use the body’s ability to achieve improvement goals, and athletes can condition themselves to excel in their sport through proper fitness and nutrition. Our providers use an integrated approach to create personalized programs, often including Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine principles.
Lee, D., Son, J. Y., Ju, H. M., Won, J. H., Park, S. B., & Yang, W. H. (2021). Effects of Individualized Low-Intensity Exercise and Its Duration on Recovery Ability in Adults. Healthcare (Basel, Switzerland), 9(3), 249. doi.org/10.3390/healthcare9030249
Gerber, M., Imboden, C., Beck, J., Brand, S., Colledge, F., Eckert, A., Holsboer-Trachsler, E., Pühse, U., & Hatzinger, M. (2020). Effects of Aerobic Exercise on Cortisol Stress Reactivity in Response to the Trier Social Stress Test in Inpatients with Major Depressive Disorders: A Randomized Controlled Trial. Journal of clinical medicine, 9(5), 1419. doi.org/10.3390/jcm9051419
Vina, J., Sanchis-Gomar, F., Martinez-Bello, V., & Gomez-Cabrera, M. C. (2012). Exercise acts as a drug; the pharmacological benefits of exercise. British journal of pharmacology, 167(1), 1–12. doi.org/10.1111/j.1476-5381.2012.01970.x
Apostolopoulos, V., Borkoles, E., Polman, R., & Stojanovska, L. (2014). Physical and immunological aspects of exercise in chronic diseases. Immunotherapy, 6(10), 1145–1157. doi.org/10.2217/imt.14.76
For individuals that are trying to change up their daily routine, can incorporating the beneficial properties of a HIIT workout reduce pain?
Introduction
When it comes to a person’s health and wellness, they need to exercise for at least 30 minutes. However, many individuals have hectic lifestyles, which correlates to a lack of time to work out, leading to various health conditions that can develop over time and lead to pain and discomfort. Around the world, many adults should get 150 to 300 minutes of exercise to reduce pain in their body system. This can include doing chores, exercising at home, or going to the gym. But people who want to get in a quick workout within their busy schedules can opt for a HIIT workout or high-intensity interval training. In today’s article, we will look at what HIIT is, its beneficial effects on the body, and how important it is to incorporate a HIIT workout as part of a daily routine. We talk with certified associated medical providers who inform our patients to include a HIIT workout in their daily routine. While asking their associated medical provider intricate questions, we advise patients to formulate a customized treatment plan to help with chronic pain affecting their bodies through various exercise routines. Dr. Alex Jimenez, D.C., includes this information as an academic service. Disclaimer.
What is HIIT?
Do you experience any weight changes that cause difficulty maintaining your ideal weight? How often do you feel stressed and tired after a hectic day that you don’t have time for yourself? Or do you feel unusual aches and pains in your body that make you feel fatigued throughout the day? When it comes to individuals making small changes in their health and well-being, try to work out with the minimum time they have but also achieve the benefits of a full workout, can try HIIT. HIIT, or high-intensity interval training, is defined by exercise activities that target 80% of the individual’s max heart rate with alternative explosive bursts of full-throttle efforts with rest periods. (Coates et al., 2023)
Additionally, a HIIT workout usually involves cardio and resistance training as part of its sub-categories. This is generally incorporated into gyms and fitness centers and still requires both a warm-up, recovery intervals, and cool-down to ensure that the body is getting the full beneficial properties and effects from a HIIT workout. This is because a HIIT workout involves an active, high-intensity training session that is less than 15 minutes long and helps improve cardiometabolic health and cardiovascular endurance. (Atakan et al., 2021)
Optimize Your Wellness- Video
The Beneficial Properties of HIIT
Since HIIT has beneficial properties, many individuals experiencing low back pain from stress, excessive sitting or standing, or lifting heavy objects can utilize HIIT workouts as part of their exercise routine. HIIT workouts for lower back pain can help through general resistance and core strength training, which helps improve muscle strength and decrease the pain and deconditioning of the trunk muscles. (Verbrugghe et al., 2020) The other beneficial properties of HIIT are that it can help improve a person’s cardiorespiratory system or stamina. This helps maintain healthy endurance levels and causes them to increase the length or intensity of a HIIT workout while enjoying the health benefits it can provide. (Martin-Smith et al., 2020)
Since HIIT has beneficial properties, many individuals experiencing low back pain from stress, excessive sitting or standing, or lifting heavy objects can utilize HIIT workouts as part of their exercise routine. HIIT workouts for lower back pain can help through general resistance and core strength training, which helps improve muscle strength and decrease the pain and deconditioning of the trunk muscles. (Verbrugghe et al., 2020) The other beneficial properties of HIIT are that it can help improve a person’s cardiorespiratory system or stamina. This helps maintain healthy endurance levels and causes them to increase the length or intensity of a HIIT workout while enjoying the health benefits it can provide. (Martin-Smith et al., 2020)
Incorporating HIIT As Part of A Routine
Additionally, anyone who wants to do a HIIT workout routine can do it since it is perfect for a quick workout in a short amount of time. Individuals with busy schedules can complete a workout with alternating bursts of exercises and rest periods that can build up a person’s endurance. With a HIIT workout, many individuals will begin to notice that they have more energy throughout the day and start making changes to improve their lives.
References
Atakan, M. M., Li, Y., Kosar, S. N., Turnagol, H. H., & Yan, X. (2021). Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective. Int J Environ Res Public Health, 18(13). doi.org/10.3390/ijerph18137201
Coates, A. M., Joyner, M. J., Little, J. P., Jones, A. M., & Gibala, M. J. (2023). A Perspective on High-Intensity Interval Training for Performance and Health. Sports Med, 53(Suppl 1), 85-96. doi.org/10.1007/s40279-023-01938-6
Gjellesvik, T. I., Becker, F., Tjonna, A. E., Indredavik, B., Lundgaard, E., Solbakken, H., Brurok, B., Torhaug, T., Lydersen, S., & Askim, T. (2021). Effects of High-Intensity Interval Training After Stroke (The HIIT Stroke Study) on Physical and Cognitive Function: A Multicenter Randomized Controlled Trial. Archives of Physical Medicine and Rehabilitation, 102(9), 1683-1691. doi.org/10.1016/j.apmr.2021.05.008
Guimaraes, G. V., Ciolac, E. G., Carvalho, V. O., D’Avila, V. M., Bortolotto, L. A., & Bocchi, E. A. (2010). Effects of continuous vs. interval exercise training on blood pressure and arterial stiffness in treated hypertension. Hypertens Res, 33(6), 627-632. doi.org/10.1038/hr.2010.42
Martin-Smith, R., Cox, A., Buchan, D. S., Baker, J. S., Grace, F., & Sculthorpe, N. (2020). High Intensity Interval Training (HIIT) Improves Cardiorespiratory Fitness (CRF) in Healthy, Overweight and Obese Adolescents: A Systematic Review and Meta-Analysis of Controlled Studies. Int J Environ Res Public Health, 17(8). doi.org/10.3390/ijerph17082955
Verbrugghe, J., Agten, A., Stevens, S., Hansen, D., Demoulin, C., Eijnde, B. O., Vandenabeele, F., & Timmermans, A. (2020). High Intensity Training to Treat Chronic Nonspecific Low Back Pain: Effectiveness of Various Exercise Modes. J Clin Med, 9(8). doi.org/10.3390/jcm9082401
Can incorporating an ab roller help individuals achieve their fitness goal of building stronger core muscles?
Ab Roller
An ab roller is exercise equipment that helps build core strength and stability by engaging the core, including the abs, obliques, and lower back. It’s a small, robust wheel with handles on each side that glides along surfaces. An ab roller makes an excellent addition to any workout routine and benefits those who do not have an established workout routine. Strengthening the core muscles will help in other areas, whether achieving further exercise goals or reducing injuries. It works by holding on to the handles and rolling the entire body forward over the wheel, improving abdominal strength and endurance while activating the shoulders, arms, and upper back muscles. These movements target different areas, including the obliques, rectus abdominis, and serrated anterior muscles.
Benefits
Enhanced Core Muscle Strength
The primary benefit of using an ab roller is improved core strength, which can help build a solid foundation for various other exercises and physical activities that might be done daily. The body uses its core when moving other muscle groups. Strengthening core muscles increases sports performance, speed, and consistency.
Decrease Injury Risks
Building a strong abdominal core will help stabilize other body areas, such as hip flexors and hamstrings, ultimately reducing the likelihood of injuries. (Huxel Bliven, K. C. and Anderson B. E. 2013) This improved strength and stability is especially beneficial as a strong core can help reduce the chance of an exercise, sports, or work-related injury.
Posture Improvement
Most of us know posture is important but may not realize it (Wilkes C. et al., 2017). A healthy posture can help reduce back pain and even boost energy levels. Performing regular abdominal workouts using an ab roller helps to reinforce proper posture. Healthy posture is more than just standing up straight—it involves incorporating core abdominal activity to help strengthen the muscle endurance of the hips and trunk regions, enabling individuals to stand up straight without much effort.
Tips and Advice
It is important to introduce an ab roller gradually into a workout regimen. Here are a few tips for incorporating one.
Duration
As a beginner, start by trying to do one to two sets with six to 10 repetitions. Individuals may notice that their muscles are sore after doing this for the first time. If the soreness is too much, cut back for the next workout and ease into it more gradually. After a few weeks, the body will start getting used to the movement and may be ready to level up to two to four sets. Speed and performing the exercise as fast as possible is not the goal. Individuals should focus on slow but steady motions, core stability, and proper form. Rushing through a workout could increase the chance of an injury.
Frequency
When starting an ab roller workout, the recommendation is to do it once or twice a week, ideally combined with other workouts like walking, running, swimming, or cycling. This will allow the body to get used to the motion. Because this exercise is difficult and requires balance, some may need to adjust to the training, which is perfectly normal.
Intensity
How intense individuals go with the ab roller depends on current activity and fitness level. It takes time to adapt to this particular exercise. For a beginner, start at a mild intensity by kneeling on the ground. As the core gets used to the motion, individuals can progress to putting their legs straight and omit kneeling. This advanced motion will incorporate posture, strength, endurance, and proprioception.
Injury Medical Chiropractic and Functional Medicine Clinic
Ask a qualified fitness coach or personal trainer if you are unsure where to begin. As with any exercise or fitness program, always talk with your healthcare provider. At Injury Medical Chiropractic and Functional Medicine Clinic, we focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other associated medical professionals to integrate into a treatment plan to improve the body’s flexibility and mobility and resolve musculoskeletal issues.
Core Exercises and Back Pain
References
Huxel Bliven, K. C., & Anderson, B. E. (2013). Core stability training for injury prevention. Sports health, 5(6), 514–522. doi.org/10.1177/1941738113481200
Wilkes, C., Kydd, R., Sagar, M., & Broadbent, E. (2017). Upright posture improves affect and fatigue in people with depressive symptoms. Journal of behavior therapy and experimental psychiatry, 54, 143–149. doi.org/10.1016/j.jbtep.2016.07.015
For athletes and individuals who want to engage in physical and sports activities, can focusing on health-related fitness components improve overall fitness and conditioning so that they can participate in various sports and other forms of exercise?
Fitness Components For Improved Physical and Sports Performance
Improving cardiovascular fitness, muscular strength and endurance, and flexibility will enhance athletes’ abilities and the daily lives of individuals who exercise and play sports. When enhancing performance in a specific activity, skill-related fitness training that focuses on that activity will be most beneficial. For instance, cardiovascular endurance and flexibility are necessary to play sports that require a lot of running, jumping, and changing positions quickly and to be able to play for the entire time, along with various skills that need to be practiced for agility, power, speed, and hand-eye coordination. Activity-related skills can differentiate two areas of fitness.
Getting In Shape and Improving Performance
Health-related fitness components are important for everyone in all walks of life, regardless of competition in or performing physical activities at an optimum level. These are:
Cardiovascular endurance
Flexibility
Muscle endurance
Muscle strength
Body composition
When improving cardiovascular endurance, the risk of heart disease is reduced. When improving flexibility, a healthy range of motion is maintained, enhancing the ability to perform activities of daily living, like household chores and tasks. These fitness components are crucial for physical health and contribute to positive lifestyle outcomes. (Garber C. E. et al., and American College of Sports Medicine 2011) The American College of Sports Medicine recommends:
Moderate-intensity Cardio
30 minutes a day, five days a week for a total of 150 minutes/week or
Vigorous-intensity Cardio
For 20 minutes a day, three days a week, or
A Combination
Moderate- and vigorous-intensity exercise, plus
Resistance Training
Two to three days a week, along with
Flexibility Training
Two days a week
Skill Related Components
Skill-related fitness components are:
Agility
Balance
Coordination – hand-eye and/or foot-eye
Power
Reaction time
Speed
The skill-related fitness components can help those who want more training for a specific fitness-related goal.(Zemková E. and Hamar D. 2018) For example, while everyone can benefit from daily walks, weightlifters can focus most of their effort on power, balance, and strength.
Power
Power combines speed and strength, which is how fast maximal force can be generated. Athletes exert maximum strength in short, all-out efforts. Jumping requires leg power, while jumping and striking involve a combination of upper- and lower-body power. Power can be improved by combining resistance and speed with fast-paced strength-training exercises that include:
Kettlebell swings
Clean lifts
Jerk lifts
Plyometric box jumps
Pushing a weighted sled
Sprinting
Speed
Athletes train differently but with a similar goal: to become faster in their sport. Speed training will differ based on the sport being trained for. High-intensity interval training, or HIIT, is one of the best ways to improve speed. Training involves working at an all-out or near all-out effort for set periods, followed by set rest periods. (Alansare A. et al., 2018) It repeatedly challenges the aerobic and anaerobic systems, teaching the muscles, heart, and lungs to grow accustomed to working at higher intensity levels. Depending on the sport, the length and intensity of the intervals will be longer or shorter, less challenging, or more difficult. Runners can try these example HIIT speed drills:
Marathon Training
Mile repeats – a style of interval training where the runner goes all-out for a full mile before resting and doing it again.
Sprint Training
Focuses on shorter, more intense intervals.
Ranging from 40 to 400 meters, running all out and resting before repeating.
These same concepts apply to other sports as well.
Agility
Agility is the ability to move and change direction quickly and easily. For example, soccer, basketball, football, and tennis players are incredibly agile and have to move in every direction, jumping, sliding, twisting, and backpedaling in quick response to the ball’s movement and other players. Their bodies must be trained to respond and change course. Agility drills commonly involve exercises that develop foot speed and direction change, that include:
Ladder Drills
Using an agility ladder can help develop quick and specific foot placement.
Cone Drills
Set up cones in a T shape, then sprint, slide, backpedal, or change direction depending on the cone.
Coordination
Sports and physical activities require well-honed hand-eye and foot coordination. They require seeing an external object and responding precisely with the hands and/or feet. Think of hitting a ball, running and catching a ball, throwing a frisbee, or blocking a shot. To improve coordination, try skill-related fitness exercises like:
Playing catch
Jumping rope
Dribbling a ball
Throwing or hitting balls or specific sports objects at targets
Balance
Balance refers to the ability to adjust the body position to remain upright. It involves proprioception, or knowing where the body is in space and being able to adjust position as the center of gravity changes during movement. (Aman J. E. et al., 2015) Sports and daily physical activities require balance for performance and safety. Jumping on a trampoline or rebounder, for example, can help individuals better sense where their bodies are as they move. To improve balance, try these exercises:
Practice standing on one foot.
Practice standing yoga poses.
BOSU balance ball workouts.
Use balance discs to perform squats, lunges, and push-ups.
Reaction Time
Reaction time refers to how quickly one responds to an external stimulus and focuses on the mind-body connection. The eyes see a stimulus, the mind interprets the stimulus, and the body reacts to that interpretation. This mind-body reaction relates to knowledge of the sport or activity and enables individuals to respond more quickly and accurately to the stimulus. Reaction-time training tends to be sport-specific, but skill-related fitness activities can help and include:
Using tools like reaction balls
Fielding a ball
Protecting a goal as other players try to score
Playing table tennis
Playing hacky sack
Injury Medical Chiropractic and Functional Medicine Clinic
Ask a qualified fitness coach or personal trainer if you are unsure where to begin. Other athletes, local teams, gyms, athletic clubs, and healthcare organizations can direct individuals in the right direction. At Injury Medical Chiropractic and Functional Medicine Clinic, we focus on what works for you to relieve pain, restore function, and prevent injury. If other treatment is needed, individuals will be referred to a clinic or physician best suited to their injury, condition, and/or ailment.
Improving Athletic Performance Through Chiropractic
References
Garber, C. E., Blissmer, B., Deschenes, M. R., Franklin, B. A., Lamonte, M. J., Lee, I. M., Nieman, D. C., Swain, D. P., & American College of Sports Medicine (2011). American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Medicine and science in sports and exercise, 43(7), 1334–1359. doi.org/10.1249/MSS.0b013e318213fefb
Zemková, E., & Hamar, D. (2018). Sport-Specific Assessment of the Effectiveness of Neuromuscular Training in Young Athletes. Frontiers in physiology, 9, 264. doi.org/10.3389/fphys.2018.00264
Alansare, A., Alford, K., Lee, S., Church, T., & Jung, H. C. (2018). The Effects of High-Intensity Interval Training vs. Moderate-Intensity Continuous Training on Heart Rate Variability in Physically Inactive Adults. International journal of environmental research and public health, 15(7), 1508. doi.org/10.3390/ijerph15071508
Aman, J. E., Elangovan, N., Yeh, I. L., & Konczak, J. (2015). The effectiveness of proprioceptive training for improving motor function: a systematic review. Frontiers in human neuroscience, 8, 1075. doi.org/10.3389/fnhum.2014.01075
IFM's Find A Practitioner tool is the largest referral network in Functional Medicine, created to help patients locate Functional Medicine practitioners anywhere in the world. IFM Certified Practitioners are listed first in the search results, given their extensive education in Functional Medicine