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Athletes

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.


High Blood Pressure and Physical Activity: El Paso Back Clinic

High Blood Pressure and Physical Activity: El Paso Back Clinic

High Blood Pressure and Physical Activity: Blood pressure flows throughout the body to meet metabolic demands. During periods of physiological stress like physical activity, exercise, or feeling overwhelmed, blood pressure can increase for a short period but is not considered dangerous or unhealthy. However, when an individual’s baseline resting blood pressure readings stay high, the risk of developing serious health conditions increases. High blood pressure is reversible with lifestyle adjustments and physical activity for a more healthy and sustainable level.

High Blood Pressure and Physical Activity: EP Chiropractic

High Blood Pressure and Physical Activity

Everything individuals need to know and understand about high blood pressure includes:

  • Common causes
  • Healthy readings
  • Monitoring pressure
  • Beneficial activities to lower blood pressure and improve health.

Blood pressure measures the force exerted on the circulatory system. Blood pressure changes throughout the day, depending on the following:

  • Nutrition
  • Activity levels
  • Stress levels
  • Medical comorbidities

Unlike heart rate or temperature, blood pressure is two separate measurements. Typically seen as a fraction, for example – 120/80 mmHg, each number gives the medical provider information about the function and health of the vascular system:

Systolic

  • Written as the top number of the measurement, systolic blood pressure refers to the force exerted against the blood vessels during a heartbeat.
  • This value represents the highest pressure on the arteries, veins, and capillaries.

Diastolic

  • The bottom number/measurement, the diastolic reading, represents the pressure the vascular system is subjected to between heartbeats.
  • In most cases, elevated diastolic blood pressure values are seen in individuals with high systolic blood pressure.

Readings

According to the CDC, a healthy blood pressure reading is 120/80 mmHg. As blood pressure changes throughout the day, it is recommended to have a baseline level/when at rest to remain as close as possible to these values. When baseline levels remain high, the risk of developing serious medical complications increases. Criteria for different stages of diagnosis include:

  • Elevated blood pressure – 120-129 mmHg / 80 or less mmHg.
  • Stage 1 hypertension – 130-139 mmHg / 80-89 mmHg.
  • Stage 2 hypertension – 140 or higher mmHg / 90 or higher mmHg.

Prolonged exposure to high pressure damages the vessels and heart.

Measurements

The first step to assessing baseline blood pressure is taking regular and accurate readings. An automatic blood pressure cuff and monitor at home can record readings to determine baseline values. Various factors can contribute to inaccurate readings. Here are a few tips for avoiding inaccuracy:

  • Ensure the correct arm cuff size.
  • Maintain proper posture throughout the test.
  • Keep the arm being measured at the height of the heart.
  • Avoid taking blood pressure after exercise or stress.
  • Double-check readings on the opposite arm when possible.
  • Try to take readings at a similar time during a rest period.
  • After each reading, record values in a journal for the primary care provider.
  • Performing daily blood pressure readings for a few weeks can be beneficial to determine baseline levels.

Physical Activity

Aerobic activities increase the body’s need for oxygen. Getting the muscles active and moving during physical activity increases the demand for oxygen, which is why breathing and heart rate increase. The cardiovascular system includes the heart, arteries, and veins. Additional stress is added when the system goes through aerobic activity to maintain metabolic levels, improving strength and endurance. Regular aerobic exercise can decrease high baseline pressure because a stronger heart and vascular system do not need to exert as much energy to maintain cell function. Aerobic activities include:

Brisk Walking

  • A low-impact aerobic exercise, brisk walking, has been shown to reduce baseline systolic blood pressure in individuals who participated in supervised walking sessions over six months.

Gardening

  • Gardening activities like digging and lifting are considered moderate-intensity exercises. It is a recommended low-impact option for individuals of all ages.

Bicycle Riding

  • Cycling has been shown to offer short and long-term benefits for managing blood pressure.
  • It is common for pressure to increase while biking; studies have shown that regular cycling can reduce baseline systolic and diastolic blood pressure over six months.
  • It is recommended to start slow. As confidence builds and cardiovascular endurance increases, longer and more regular bike rides become easier to integrate into a routine.

Dancing

  • All forms of dancing can help to improve cardio endurance and strength, which has been shown to reduce systolic and diastolic blood pressure readings.
  • Whether line dancing, partner dancing, or dancing alone, dancing regularly can help reduce stress and blood pressure levels.

Hypertension Nutrition


References

Cardoso, Crivaldo Gomes Jr, et al. “Acute and chronic effects of aerobic and resistance exercise on ambulatory blood pressure.” Clinics (Sao Paulo, Brazil) vol. 65,3 (2010): 317-25. doi:10.1590/S1807-59322010000300013

Conceição, Lino Sergio Rocha, et al. “Effect of dance therapy on blood pressure and exercise capacity of individuals with hypertension: A systematic review and meta-analysis.” International journal of cardiology vol. 220 (2016): 553-7. doi:10.1016/j.ijcard.2016.06.182

Desai, Angel N. “High Blood Pressure.” JAMA vol. 324,12 (2020): 1254-1255. doi:10.1001/jama.2020.11289

Hollingworth, M et al. “Dose-response associations between cycling activity and risk of hypertension in regular cyclists: The UK Cycling for Health Study.” Journal of human hypertension vol. 29,4 (2015): 219-23. doi:10.1038/jhh.2014.89

Mandini, Simona, et al. “Walking and hypertension: greater reductions in subjects with higher baseline systolic blood pressure following six months of guided walking.” PeerJ vol. 6 e5471. 30 Aug. 2018, doi:10.7717/peerj.5471

Sapra A, Malik A, Bhandari P. Vital Sign Assessment. [Updated 2022 May 8]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: www.ncbi.nlm.nih.gov/books/NBK553213/

Various Hyperextension Exercises For Back Pain (Part 2)

Various Hyperextension Exercises For Back Pain (Part 2)


Introduction

When everyday factors affect how many of us function, our back muscles begin to suffer. The back muscles in the cervical, thoracic, and lumbar section surround the spine and spinal cord, which helps the body stay upright and promotes good posture. The muscles allow the upper portions of the body to bend down and twist without pain while providing stability to the lower parts of the body. However, when the body ages or everyday activities cause issues, it can develop low back pain associated with weak back muscles. There are many ways to prevent these issues from escalating with various hyperextension exercises for low back pain. This 2-part series examines how low back pain affects the body and how different hyperextension exercises can help strengthen the back. Part 1 examines how hyperextension affects the body and how it is associated with low back pain. We mention our patients to certified medical providers that provide available therapy treatments for individuals suffering from chronic low back pain. We encourage each patient when it is appropriate by referring them to associated medical providers based on their diagnosis or needs. We understand and accept that education is a marvelous way when asking our providers’ crucial questions at the patient’s request and acknowledgment. Dr. Jimenez, D.C., makes use of this information as an educational service. Disclaimer

 

Low Back Pain Affecting The Body

 

Have you been dealing with aches and pains when bending down? Do you feel stiffness in your torso when twisting? Or have you experienced limited mobility in your hips? Many of these symptoms correlate with low back pain. Studies reveal that back pain is one of the most common issues in the emergency room. Low back pain is associated with many factors that put pressure on the various muscles in the back and can lead to underlying conditions that can cause symptoms to make the body dysfunctional. Additional studies have revealed that chronic low back pain can have influenced overlapping risk profiles, which include:

  • Stress
  • Dietary habits
  • Lifting heavy objects
  • Musculoskeletal disorders

When these factors affect the back, many individuals will be in constant pain and take medication to relieve their pain. However, medicine can only go so far as it only masks the pain, but there are other ways to reduce low back pain and help strengthen the various muscles surrounding the low back. 


An Overview Of Hyperextension (Part 2)

Biomedical physiologist Alex Jimenez explains how there are a couple of different variations that you can do to prevent low back pain. The first one is the elbows in front. The second one is the elbows in front while pointing them forward and keeping them pointed forward throughout the entire movement. The third one is the hands behind the head. And then the fourth variation is putting weight behind your back once you work up to this level. And then using that weight to put more stress on a pivot point. You can also hold the weight to your chest, but putting it behind your head gives you a further pivot point or a further point on the fulcrum, which are your hips putting more stress on your spinal rectors. The repetitions and frequency should be performed at the beginning of most workouts, before or after your abdominal exercises on leg days. You can use this exercise as a warmup before deadlifting or squatting. I’ll remember you don’t have to go as much weight or as many reps when you’re doing this on leg days. So we recommend starting with four sets of 20 reps and slowly working up to four sets of 40 reps. This seems like a lot, but it will be beneficial in the end.


Various Hyperextension Exercises For The Back

When it comes to low back pain, the various muscles are weak, which can lead to multiple symptoms affecting a person’s mobility. Luckily making small changes in a daily structure, like incorporating exercises that target the back, can be beneficial. Studies reveal that exercises targeting the back muscles can help strengthen the targeted muscles to have mobility and stability in the back. As a bonus, exercises combined with chiropractic treatments can help restore the body and allow the spine to be realigned. When it comes to back exercises, hyperextension exercises can help prevent low back symptoms from reoccurring and strengthen weak back muscles. Here are some of the various hyperextension exercises that benefit the back.

 

Reverse Flys

There are different variations of how to do reverse flys. You can pick a moderate or lightweight dumbbell or a resistance band. This exercise is great for the upper back muscles and rear deltoids.

  • Sit in a chair where the dumbbells are in front of you. *For resistance bands, make sure the bands are under your feet.
  • Pick up the dumbbells/resistance bands with the palms of your hands and bend forward. 
  • Squeeze the shoulder blades together, lift the arms to shoulder level with slightly bent elbows, and lower them.
  • Repeat for three sets of 12 reps and rest in between.

 

Hip Thrust

Different variations to this exercise can help with the posterior muscles in the lower back. You can use barbells, dumbbells, resistance bands, or your body weight to strengthen your core back muscles. 

  • Lean against a bench with the knees bent and the feet flat on the floor.
  • Rest the shoulder blades on the bench for support and have the weight placed near your core.
  • Raise your body slightly by pushing your heels down to the floor and walking out slowly beyond your knees.
  • Push through your heels to have your hips at shoulder level, hold for a second, and lower your hips back down.
  • Repeat for three sets of 12 reps and rest in between.

 

Supermans

This exercise has two different variations and makes you aware of your back muscles. This exercise helps improve muscle mobility in all three sections of the back.

  • Lay on the mat face down with your arms in front and your legs straight.
  • Keep the head in a neutral position and raise both the arms and legs off the mat. This allows the body to be in a banana shape in a comfortable position. *If you want more challenge, lift the opposite arms and legs simultaneously.
  • Hold for a couple of seconds for the upper and lower back and hamstrings to maintain their positions.
  • Lower down with control.
  • Repeat for three sets of 12 reps and rest in between. 

 

Fire Hydrants

 

This exercise helps the lower back and glute muscles reduce the effects of low back pain and make it more challenging to use a resistance band.

  • Be in a cat/cow position on your mat, allowing the wrist to be aligned under the shoulders and the knees to be aligned under the hips. 
  • Maintain a neutral spine while engaging the core.
  • Squeeze the glutes and lift your right leg off the mat, keeping the knee at 90 degrees. *The hips should be the only ones moving to keep the core and pelvis stable.
  • Lower the right leg down with control.
  • Repeat for three sets of 12 reps and rest before repeating the motion on the left leg.

 

Conclusion

All in all, having low back pain doesn’t mean your life is over. Incorporating hyperextension exercises as part of your daily routine can help strengthen your back muscles and ensure that you won’t have reoccurring symptoms from low back pain. Making these small changes can lead to beneficial results in the long run for your health and wellness journey.

 

References

Allegri, Massimo, et al. “Mechanisms of Low Back Pain: A Guide for Diagnosis and Therapy.” F1000Research, U.S. National Library of Medicine, 28 June 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC4926733/.

Casiano, Vincent E, et al. “Back Pain – Statpearls – NCBI Bookshelf.” In: StatPearls [Internet]. Treasure Island (FL), StatPearls Publishing, 4 Sept. 2022, www.ncbi.nlm.nih.gov/books/NBK538173/.

Koes, B W, et al. “Diagnosis and Treatment of Low Back Pain.” BMJ (Clinical Research Ed.), U.S. National Library of Medicine, 17 June 2006, www.ncbi.nlm.nih.gov/pmc/articles/PMC1479671/.

Disclaimer

Foods That Help Maintain Flexibility: El Paso Back Clinic

Foods That Help Maintain Flexibility: El Paso Back Clinic

Having and maintaining flexibility in the joints depends on the connective tissues surrounding the muscles. Proper lubrication in the connective tissues enables the fibers to slide over one another easily. Naturally occurring proteins collagen and elastin are key components of connective tissue that provide strength and elasticity. The more elastic the connective tissue, the more flexibility around the joint. If it is becoming difficult to stretch out or there is chronic stiffness and tightness, there are foods that help maintain flexibility and enhance overall health.

Foods That Help Maintain Flexibility: EP Chiropractic Clinic

Foods That Help Maintain Flexibility

Joint flexibility means functioning connective tissues that join the skeleton and muscles and the ability of different body parts to extend and complete motions. Connecting tissues assists with movement and stabilization. These issues include:

Ligaments

  • Ligaments can be band-shaped or string-shaped collagen fibers that connect bones.

Tendons

  • Tendons are similar to ligaments and are band or string shaped but connect muscles to the bones.

Fascia

  • Fascia is a densely woven mesh that wraps around the blood vessels, bones, muscles, organs, and nerves.

Flexibility keeps the muscles active and mobile as they are necessary for daily physical activities. When these tissues become stiff from inactivity or an unhealthy diet, it limits the body’s range of movement and increases the risk of injury. Stretching improves flexibility, and adding foods to a nutrition plan will help maintain limberness.

Nutrition

A nutrition plan full of vitamins, minerals, and antioxidants will nourish connecting tissues and cells and increase collagen production. Foods rich in essential fatty acids/EFAs, vitamin C, sulfur, and water will promote healthy connective tissue for enhanced flexibility.

Fatty Acids

  • Essential fatty acids include omega-3 and omega-6, primarily found in fish, flax seeds, and liquid oils.
  • These fatty acids are essential because they cannot be made in the body.
  • Foods like fatty fish, flax seeds, walnuts, or supplements, can help achieve the proper ratio.
  • For individuals not too keen on fish, consider omega-3 supplements.

Collagen

  • Collagen is the main protein from connective tissue, and vitamin C is essential for collagen production.
  • Vitamin C-rich foods – oranges, bell peppers, broccoli, strawberries, tomatoes, leafy green vegetables, raspberries, pineapple, cruciferous vegetables, parsley, and watermelon.
  • Make various smoothie recipes for breakfast or an afternoon snack.
  • For increased protein synthesis, add branched-chain amino acids.

Sulfur

  • Sulfur helps maintain the flexible bonds in connective tissues.
  • Animal proteins that provide sulfur include fish, poultry, beef, and eggs.
  • Vegetable sources include Brussels sprouts, cabbage, broccoli, cauliflower, onions, and garlic.

Hydration

Water is not considered food as it contains no calories, but it is vital as it makes up 76 percent of the muscles. A high percentage of water content is the key to muscle elasticity. When the body is dehydrated, it holds onto water, causing fluid retention and stiffness. The more the muscles stay dehydrated, the more they have trouble recovering from physical activities, fatigue levels increase, the range of motion decreases, and the risk of injury increases. Don’t wait until you are thirsty. Stay hydrated throughout the day to keep the joints lubricated and energy levels high.

Fruits high in water include:

  • Strawberries
  • Watermelon
  • Cantaloupe
  • Peaches
  • Grapefruit
  • Pineapple
  • Apples
  • Pears

Vegetables high in water include:

  • Cucumber
  • Lettuce
  • Zucchini
  • Celery
  • Eggplant

Limit Salt and Sugar Intake

  • Processed foods tend to have a high salt content.
  • Too much salt causes the joints to swell as the body retains fluid.
  •  Keeping sugar intake low is important in enhancing flexibility.
  • This is because sugar breaks down the collagen in the skin and connective tissues.
  • This means avoiding processed foods, ready meals, and junk food.

Flexibility can be improved by eliminating foods that destroy collagen, focusing on foods that reduce insulin spikes, and maintaining hydration in the connective tissues. A nutritionist can develop a personalized nutrition plan for optimal neuromusculoskeletal health.


Foods That Help Maintain Flexibility


References

Beba, Mohammad et al. “The effect of curcumin supplementation on delayed-onset muscle soreness, inflammation, muscle strength, and joint flexibility: A systematic review and dose-response meta-analysis of randomized controlled trials.” Phytotherapy research: PTR vol. 36,7 (2022): 2767-2778. doi:10.1002/ptr.7477

Kviatkovsky, Shiloah A et al. “Collagen peptide supplementation for pain and function: is it effective?.” Current opinion in clinical nutrition and metabolic care vol. 25,6 (2022): 401-406. doi:10.1097/MCO.0000000000000870

MacKay, Douglas, and Alan L Miller. “Nutritional support for wound healing.” Alternative medicine review: a journal of clinical therapeutic vol. 8,4 (2003): 359-77.

Shaw, Gregory, et al. “Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis.” The American journal of clinical nutrition vol. 105,1 (2017): 136-143. doi:10.3945/ajcn.116.138594

Zdzieblik, Denise, et al. “Improvement of activity-related knee joint discomfort following supplementation of specific collagen peptides.” Applied physiology, nutrition, and metabolism = Physiologie applique, nutrition et metabolism vol. 42,6 (2017): 588-595. doi:10.1139/apnm-2016-0390

Rodeo Training: El Paso Back Clinic

Rodeo Training: El Paso Back Clinic

Rodeo Training: Rodeo has become a sport that is now open to anyone, and there are even programs for weekend warriors. Like all sports, it can offer a rewarding experience but can be dangerous. As the sport grows, individuals and spectators realize the importance of being strong, mobile, and durable. Individuals need to assess their health and ability and be in top shape due to the demands this sport places on the body. Here we look at the muscle groups needed in this sport.

Rodeo Training: EP Chiropractic Functional Health Clinic

Rodeo Training

Fitness has always had a place in rodeo and all equine sports, but it wasn’t paid much attention. Professional rodeo instructors recommend incorporating a strength, conditioning, and personal training regimen, to keep rodeo athletes, including bull riders, steer wrestlers, and calf ropers, in top form. Even for weekend warriors and hobbyists, increasing strength and mobility will make the hobby much more enjoyable.

Body Strength

The core strength of the abdominals and lower back is very important. The connection between the upper and lower body and groin strength has to be strong for the athletes to stay on the animal and control their bodies as the animal runs, shifts, and jumps. The focus should be on every muscle needed to move with proper form and control and learning how your body moves.

Upper Body

Scapula Stabilizers

  • These muscles help control the shoulder blade and maintain a healthy posture.
  • These muscles aid the rotator cuff and deltoid muscles to upwardly or downwardly rotate the shoulder blade/scapula while the shoulder joint/arm is moving overhead, behind the back, or reaching away from the trunk.
  • Strengthening these muscle groups prevents the rounding of the shoulders and provides strength when dealing with a strong animal.
  • Roughstock riders use these muscles to maintain pressure when lifting their rigging, reign, or rope while maintaining a square posture.

Back and Spine Muscles

  • The Erector Spinae Group and Quadratus Lumborum muscles play an intricate role in coordinating movement between the upper, core, and lower body.
  • These muscles support stabilization, rotation, and side flexion of the spine, which is very important when positioning in a saddle.
  • If the balance is shifting, these muscles help the body recover quickly.

Chest Muscles

  • This group is known as Pectoralis Major and Minor.
  • This muscle group needs strengthening, but it is equally important to ensure they’re flexible throughout the chest.
  • Many individuals have strong chest muscles, but there may be an imbalance of strength and flexibility, causing unhealthy posture.
  • The spine and stabilizer muscles cannot work to maintain proper posture or stabilize if the chest muscles are too tight.
  • The focus is maintaining balance in the chest’s mobility while ensuring they are strong enough to handle the force.

Core

Abdominal Muscles

  • Four major groups comprise the abdominal muscle group, including the rectus abdominis, internal and external oblique, and transversus abdominis.
  • These muscles work together with the spine and back muscles to help create core stability.
  • Core strength is not as important as core stability in rodeo sports.
  • The core fundamentals of riding require the hips, pelvis, and low back to move with the animal.
  • These muscles coordinate with each other to produce stability.
  • Focusing only on strength causes rigid or stiff riding.
  • Being excessively rigid through the abdominals and back muscles prevents shock absorption and can lead to lower back symptoms.

Lower Body

Hip Adductors

  • These inner thigh muscles include the gracilis, obturator externus, adductor brevis, longus, and magnus.
  • These muscles should typically be the strongest because of their natural riding use.
  • Problems with these muscles happen because the athletes generally don’t ride horses recreationally and don’t know how to strengthen them.
  • This leads to various injuries throughout the pelvic floor and hips.
  • Balance is required as the muscles can be too weak or too strong.
  • Where riders begin to depend/rely too much on them can lead to imbalances with the upper and lower body muscles.
  • Too much use/gripping with the adductors can lead to over-rotation of the hip, resulting in the toes-out walking gait and musculoskeletal issues.

Hip Abductors

  • The outer thigh/hip muscles are the gluteus medius, gluteus minimus, and tensor fasciae latae/TFL.
  • They move the leg away from the body and help rotate at the hip joint.
  • The abductors are necessary for staying stable when walking or standing on one leg.
  • They help stabilize the hip and pelvis and maintain proper leg alignment, allowing correct leg movements without excessive shifting in the saddle.
  • Sitting in the saddle with more pressure on one side or leaning to one side when jumping will cause an imbalance in the hip abductors.

Hip Extensors

  • These are the posterior/back and hip/thigh muscles and are made up of the gluteus maximus and the hamstrings.
  • These are the most powerful muscles in the body and are responsible for giving the horse the cues to perform what they need to.
  • Strong hamstrings and glutes allow the rider to exert appropriate pressure through the legs to move the horse from a walk, trot, lope, run, and direction change.
  • The gluteus maximus acts as a buffer between the hamstrings and the lower back muscles.
  • Weakened gluteus maximus muscles can cause tight hamstrings that shift the pelvis and begin pulling on the low back muscles.
  • Building strength and mobility throughout the hip extensors will prevent injury.

Understanding which muscles are responsible for each part of the movements needed to compete in this sport is essential. However, rodeo sports are learned by doing, and it is recommended to go to a rodeo school or rodeo clinics as there is no substitute for experience. Some schools hold numerous classes around the country. These are usually taught by championship athletes and are a great way to try rodeo in a safe and controlled learning environment.


Rodeo Training: What It Takes


References

Meyers, Michael C, and C Matthew Laurent Jr. “The rodeo athlete: injuries – Part II.” Sports medicine (Auckland, N.Z.) vol. 40,10 (2010): 817-39. doi:10.2165/11535330-000000000-00000

Sinclair Elder, Amanda J, and Rachel Tincknell. “Epidemiology of Hip Injuries in Professional Rodeo: A 4-Year Analysis.” Orthopedic journal of sports medicine vol. 8,10 2325967120959321. 27 Oct. 2020, doi:10.1177/2325967120959321

Sinclair, Amanda J, and Jack W Ransone. “Physical activity and its relationship to rodeo injury and success.” Journal of strength and conditioning research vol. 18,4 (2004): 873-7. doi:10.1519/14623.1

Watts, Melinda, et al. “Characteristics of Injury in Collegiate Rodeo.” Clinical journal of sports medicine: official journal of the Canadian Academy of Sports Medicine vol. 32,2 (2022): e145-e150. doi:10.1097/JSM.0000000000000904

Stretching Objective: El Paso Back Clinic

Stretching Objective: El Paso Back Clinic

Stretching Objective: The body needs to be flexible to maintain a full range of motion. Stretching keeps the muscles supple, strong, and healthy; without it, the muscles shorten and become stiff and tight. Then, when the muscles are needed, they are weak and unable to extend fully. This increases the risk of joint pain, strains, injuries, and muscle damage. For example, sitting in a chair for a long time results in tight glute muscles and hamstrings, which leads to back discomfort symptoms and inhibits walking. Injury Medical Chiropractic and Functional Medicine Clinic can help individuals develop a personalized stretching program to maintain smooth mobility, flexibility, and function.

Stretching Objective: EP Chiropractic Wellness ClinicStretching Objective

Benefits

The body needs to be flexible to maintain mobility, balance, and independence. The benefits of regularly stretching include:

  • Muscles function at optimal levels.
  • Maintains muscle length.
  • Maintains muscle strength.
  • Increased blood circulation.
  • Endorphin release.
  • Parasympathetic activation.
  • Relieves stress.
  • Natural toxin removal.
  • Relieves body aches and soreness.
  • Improves ability and performance in physical activities.
  • Reduces the risk of injuries.
  • Improves posture.

Important Areas

The areas critical for mobility include:

  • Lower back/waistline
  • Hip flexors
  • Hamstrings
  • Quadriceps in the front of the thigh.
  • Calves
  • Neck
  • Shoulders

Stretch Reflex

When the muscles are stretched, so are the muscle spindles. The spindle records the change in length and speed and transmits the signals through the spinal cord, which conveys the information. This triggers the stretch reflex, which tries to resist the change by causing the stretched muscle to contract. Muscle spindle function helps maintain muscle tone and protects the body from injury. One of the reasons for holding a stretch for a specific amount of time is because, as the muscle stays in a stretched position, the spindle acclimates to the new condition and reduces its resistance signaling, gradually training the stretch receptors to allow greater lengthening of the muscles.

Chiropractic Stretch Training

However, stretching once won’t generate maximum flexibility. Tight muscles may have taken months or years to develop; therefore, it will take time to achieve flexibility and must be continually worked on to maintain it. Chiropractors and physical therapists are body movement experts and can assess individual muscle strength and develop a customized stretching program.


Muscle Spindle Activation


References

Bhattacharyya, Kalyan B. “The stretch reflex and the contributions of C David Marsden.” Annals of Indian Academy of Neurology vol. 20,1 (2017): 1-4. doi:10.4103/0972-2327.199906

Behm, David G et al. “Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review.” Applied physiology, nutrition, and metabolism = Physiologie applique, nutrition et metabolism vol. 41,1 (2016): 1-11. doi:10.1139/apnm-2015-0235

Berg, K. Stretching fundamentals. In: Prescriptive Stretching. 2nd ed. Kindle edition. Human Kinetics; 2020.

da Costa, Bruno R, and Edgar Ramos Vieira. “Stretching to reduce work-related musculoskeletal disorders: a systematic review.” Journal of rehabilitation medicine vol. 40,5 (2008): 321-8. doi:10.2340/16501977-0204

Page, Phil. “Current concepts in muscle stretching for exercise and rehabilitation.” International journal of sports physical therapy vol. 7,1 (2012): 109-19.

Witvrouw, Erik, et al. “Stretching and injury prevention: an obscure relationship.” Sports medicine (Auckland, N.Z.) vol. 34,7 (2004): 443-9. doi:10.2165/00007256-200434070-00003

Leg Adjustments: El Paso Back Clinic

Leg Adjustments: El Paso Back Clinic

The legs are important for standing and motion. Various problems can affect any part, including the bones, tendons, joints, blood vessels, and connective tissues of the entire leg, foot, ankle, knee, or hip. Common problems include unbalanced/unevenness, muscle sprains and strains, joint dislocations, nerve compression, and fractures. These issues can benefit from chiropractic leg adjustments to relieve the symptoms, realign the body, restore mobility, strengthen the muscles, and prevent further complications.

Leg Adjustments: EP's Chiropractic Functional Clinic Leg Adjustments

The legs are composed of two major sections: upper and lower. The ball-and-socket hip joint connects the upper portion, with only one bone comprising the upper leg, the femur, the largest bone in the body. The lower leg goes from the knee to the ankle and is composed of two bones, the fibula, and the tibia.

  • The tibia makes up the knee together with the base of the femur.
  • The fibula starts from the knee joint and is connected to the tibia.

Muscles

The leg muscles support standing and sitting, carry the body’s weight, and provide movement. Several muscles in the upper and lower legs work together to enable walking, running, jumping, flexing, and pointing the toes.

Upper Leg

The upper leg muscles support the body’s weight and movement. Their jobs include:

  • Anterior muscles: These muscles stabilize the body and help with balance. They also allow:
  • Bending and extension of the knees.
  • Flexion of the thigh at the hip joints.
  • Rotation of the legs at the hips.
  • Medial muscles assist in hip adduction – moving the leg toward the body’s center. They also allow flexion, extension, and rotation of the thigh.
  • Posterior muscles help move the leg from front to back and rotate at the hip socket.

Lower Leg

  • Anterior muscles are in the front/anterior part of the lower leg and help lift and lower the foot and toe extension.
  • Lateral muscles run outside the lower leg and stabilize the foot when walking or running. They also allow side-to-side movement.
  • Posterior muscles: These muscles are in the back of the lower leg. Some are superficial (close to the skin surface), and some sit deeper inside the leg. They help:
  • Flex and point the toes.
  • Jump, run and push off.
  • Lock and unlock the knee.
  • Maintain a healthy posture by stabilizing the legs.
  • Stand up straight by supporting the arch of the feet.

Causes

There are different causes of leg discomfort symptoms. Age, work, physical activity, sports, and misalignments can all cause leg issues to develop.

Musculoskeletal

  • Musculoskeletal system injuries, conditions, and disorders are related to the bones, muscles, tendons, and ligaments. This includes bruising, tendonitis, muscle strain, overuse, and fractures can all lead to musculoskeletal issues.

Neurological

  • Neurological symptoms are related to a problem with the nerves and the nervous system. Damaged and pinched nerves can contribute to leg issues.

Vascular

  • If there are blood vessel issues, it can also lead to leg symptoms. Depending on the cause, leg symptoms can vary from moderate to severe and may be non-stop or come and go.

Symptoms

Symptoms typically include:

  • Muscle weakness.
  • Muscle stiffness.
  • Muscle tightness.
  • A feeling of tiredness and heaviness in the legs.
  • Decreased range of motion.
  • Difficulty in walking or moving the legs.
  • Leg cramps.
  • Tenderness.
  • Pain that may be dull or sharp.
  • Pain that gets worse as time goes on.
  • Bruising.
  • Swelling.
  • Tingling sensations.
  • Numbness.
  • Complete loss of sensation.
  • Edema – fluid retention.
  • Physical deformity of the legs.

Chiropractic Adjustments

Chiropractic care is a proven way of reducing swelling and discomfort throughout the body. Chiropractic leg adjustments help release restrictions and misalignments. This results in increased mobility of the joints, decreased inflammation, and improved function. A chiropractic adjustment on the leg is known as a long-axis distraction adjustment. This adjustment is designed to open the affected joint in the direction the chiropractor pulls. They can adjust their contact to open the femur from the acetabulum of the pelvis, the knee joint, the ankle joints, and the low back. This encourages proper joint space and motion in the affected areas, promoting healthy movement and space and allowing more nutrient flow and pressure removal from the surrounding nerves to help with symptom relief.


Hip Long Axis Distraction


References

Binstead JT, Munjal A, Varacallo M. Anatomy, Bony Pelvis, and Lower Limb, Calf. (www.ncbi.nlm.nih.gov/books/NBK459362/) [Updated 2020 Aug 22]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan-. Accessed 12/29/2021.

Eid K, Tafas E, Mylonas K, Angelopoulos P, Tsepis E, Fousekis K. Treatment of the trunk and lower extremities with Ergon® IASTM technique can increase hamstrings flexibility in amateur athletes: A randomized control study. Phys Ther Sport. 2017;28:e12. doi:10.1016/J.PTSP.2017.08.038

Jeno SH, Schindler GS. Anatomy, Bony Pelvis, and Lower Limb, Thigh Adductor Magnus Muscles. (www.ncbi.nlm.nih.gov/books/NBK534842/) [Updated 2020 Aug 10]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan-. Accessed 12/29/2021.

McGee S. Stance and gait. In: McGee S. Evidence-Based Physical Diagnosis. 3rd ed. Philadelphia, PA: Elsevier Saunders; 2012:chap 6.

Ransom AL, Sinkler MA, Nallamothu SV. Anatomy, Bony Pelvis, and Lower Limb, Femoral Muscles. (www.ncbi.nlm.nih.gov/books/NBK500008/) [Updated 2020 Oct 30]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan-. Accessed 12/29/2021.

Thompson PD Nutt JG. Gait disorders. In: Daroff RB, Fenichel GM, Jankovic J, Mazziotta JC. Bradley’s Neurology in Clinical Practice. 6th ed. Philadelphia, PA: Elsevier Saunders; 2012:chap 22.

Young G. Leg cramps. (www.ncbi.nlm.nih.gov/pmc/articles/PMC4429847/) BMJ Clinical Evidence. 2015 May 13;2015:1113. Accessed 12/29/2021.

Table Tennis Health Benefits: El Paso Back Clinic

Table Tennis Health Benefits: El Paso Back Clinic

Table tennis is a sport that individuals of all ages and abilities can play. The small scale and reduced movement make it more accessible. It has become more physical, with professional players making fitness an important part of their training. However, at all levels, it offers moderate-intensity activity, which is good for the heart, mind, and body. Recreational table tennis has been found to increase concentration, stimulate brain function, help develop tactical thinking skills and hand-eye coordination, and provide aerobic exercise and social interaction.

Table Tennis Health Benefits: EP Chiropractic and Functional Team

Table Tennis

The setup and rules are similar to tennis and can be played solo or in doubles. The skills needed to develop are learning to hit and control the ball consistently. Table tennis can be complex, with various shots, spins, and styles, but the foundational skills required include:

Proper Footwork

  • Although the body does not move that far, footwork is essential with the quick movements that are made in a short period.
  • Basic footwork techniques include fast dynamic movement, balance, and weight distribution.

Serving

  • Basic serving is necessary to get the point going.
  • There are many types of service in table tennis, but the major ones are the forehand and backhand serve.

Forehand and Backhand Strokes

  • Different stroke styles can be used, but forehand and backhand strokes are the most common.
  • Learning how the body activates and responds to the swing, the point of contact and the follow-through of each stroke is essential to get the most out of each stroke.

Speed and Agility

  • Table tennis is a fast-twitch muscle sport that utilizes quick bursts of energy and explosive strength.
  • Coaches and players use a combination of hybrid, high-intensity, and functional training to condition the body.
  • High-intensity interval training incorporates explosive movements, like squat jumps, to activate the muscles and the anaerobic threshold.

Hand-eye coordination

  • Playing improves hand-eye coordination skills and stimulates mental alertness and concentration.
  • This is great for sharpening overall reflexes.

Health Benefits

Table tennis offers several health benefits that include:

  • It is a social sport that provides a fun way to spend time with family and friends.
  • The overall risk for injury is low.
  • Easy on the muscles and joints.
  • Increases energy.
  • Improves balance.
  • Improves reflexes.
  • Burns calories.
  • Keeps the brain sharp.
  • Relieves stress.

Table Tennis


References

Biernat, Elżbieta, et al. “Eye on the Ball: Table Tennis as a Pro-Health Form of Leisure-Time Physical Activity.” International journal of environmental research and public health vol. 15,4 738. 12 Apr. 2018, doi:10.3390/ijerph15040738

Picabea, Jon Mikel, et al. “Physical Fitness Profiling of National Category Table Tennis Players: Implication for Health and Performance.” International journal of environmental research and public health vol. 18,17 9362. 4 Sep. 2021, doi:10.3390/ijerph18179362

Pilis, Karol, et al. “Body composition and nutrition of female athletes.” Roczniki Panstwowego Zakladu Higieny vol. 70,3 (2019): 243-251. doi:10.32394/rpzh.2019.0074

Zagatto, Alessandro Moura, et al. “Energetic demand and physical conditioning of table tennis players. A study review.” Journal of sports sciences vol. 36,7 (2018): 724-731. doi:10.1080/02640414.2017.1335957

Zhu, Ke, and Lina Xu. “Analysis on the Influence of Table Tennis Elective Course on College Students’ Health.” Journal of healthcare engineering vol. 2022 8392683. 17 Jan. 2022, doi:10.1155/2022/8392683