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.
The chest has the pectoralis major muscle that works with the upper half of the body that provides mobility and power. The pectoralis major also surrounds the clavicle skeletal structure and works with the thoracic spine. The chest allows mobility to the arms and stability to the shoulders while working together with the shoulder and arm muscles. Many individuals utilize the upper body more when working out, lifting, or carrying objects from one place to another. This causes the muscle to become overused and succumb to injuries that can affect the functionality of the chest and invoke pain-like symptoms in the body. One of the chest muscles affected by pain is the pectoralis muscles, especially the pectoralis minor muscle. Today’s article looks at the pectoralis minor muscle, how myofascial pain affects the pectoralis minor, and how to manage myofascial pain associated with the pectoralis minor. We refer patients to certified providers specializing in chest pain therapies to aid many people suffering from trigger point pain affecting the minor muscles of the pectoralis. We brief patients by referring them to our associated medical providers based on their examination when appropriate. We indicate that education is a great solution to asking our providers profound and complex questions at the patient’s request. Dr. Alex Jimenez, D.C., notes this information as an educational service only. Disclaimer
The Pectoralis Minor Muscle
Have you been experiencing pain in your upper-mid back? Do you feel like your chest is feeling compressed constantly? Do you feel the tension in your shoulders that makes it difficult to reach behind your back? Most of these symptoms are signs that many individuals are developing myofascial pain along the pectoralis muscles, especially the pectoralis minor. The pectoralis minor muscle is a thin triangular-shaped muscle below the pectoralis major. It has a crucial part of the chest as it helps stabilize the scapula (the shoulder blades) and is in front of the thoracic wall of the spine. The pectoralis minor is also part of the respiratory muscle group that works with the lungs. The pectoralis minor muscle has many functions for the shoulder blades, which include:
Stabilization
Depression
Abduction or Protraction
Internal Rotation
Downwards Rotation
When environmental factors begin to affect the lungs and cause respiratory issues in the body, the surrounding respiratory muscle group also gets involved, causing the body to be hunched over.
Myofascial Pain Affecting The Pectoralis Minor
When environmental factors begin to affect the lungs, it causes the respiratory muscles to contract and become compressed. This is just one of the many factors that can affect the pectoralis minor muscle. The other factor is that the pectoralis minor muscle may be short in the chest and when individuals try to reach behind their backs. This causes the pectoralis minor muscle to to be overstretched and develop myofascial pain or trigger points along the muscle fibers. The book, “Myofascial Pain and Dysfunction,” written by Dr. Travell, M.D., described the pain from myofascial pain associated with the pectoralis minor to be similar to cardiac pain. This is known as referred pain caused by myofascial pain syndrome and it can be a bit difficult to diagnose since it can mimic other chronic issues. Studies reveal that shortening or any sort of tightness of the pectoralis minor is one of the potential biomechanical mechanisms that is associated with an altered scapular alignment which causes pain and shoulder movement impairments. Overusing the pectoralis minor muscles creates tiny nodules that can affect the stability of the shoulders and causes upper-mid back problems in the thoracic region of the spine.
An Overview Of Trigger Points On The Pectoralis Minor- Video
Have you been experiencing difficulty inreaching behind your back? Do you feeling your body becoming more hunched over than usual? Or have you been experiencing chest pain constantly? These pain-like symptoms are caused by myofascial pain associated with the pectoralis minor muscle. The pectoralis minor muscle helps with the stability of the shoulders and studies reveal that when the presense of myofascial trigger points are linked to shoulder and upper body disorders, it can increase the risk of overlapping conditions that trigger points can mimic. Myofascial trigger points are a common complaint as it can significantly impact a person’s daily activites by causing the taut muscle band to be tender or hypersenitive. When this happens, it can lead to issues of muscle imbalance, weakness and impaired motor function. Thankfully, there are various techniques that can help reduce the pain symptoms and issues in the pectoralis minor muscle, while mananging the trigger points. The video above explainshow to tell when your chest muscles are tight and various tests to know when the pectoralis muscles (both the minor and major) are being affected by trigger points.
Managing Myofacial Pain Associated With Pectoralis Minor
When dealing with chest pains associated with myofascial pain along the pectoralis minor, there are many techniques they can incorporate to prevent myofascial pain from causing further damage to the muscle itself and the surrounding muscles. Various chest stretches can help gently loosen the stiff muscles, warm the pectoralis minor, and improve mobility to the chest and shoulders. Correct posture can help prevent the body from being hunched over constantly and let the surrounding muscles and the pectoralis minor relax. If the pain is unbearable, studies reveal that treatments like dry needling and palpations on the pectoralis minor muscles can help manage the pain caused by trigger points. This kind of treatment allows the muscle to release the trigger point and, combined with a hot or cold pack, can reduce the chances of myofascial pain from forming again in the muscle.
Conclusion
Underneath the pectoralis major muscle, the pectoralis minor is a thin triangular-shaped muscle that helps stabilize the shoulder blades and is located in the front of the thoracic wall of the spine. This tiny muscle is part of the respiratory muscles that have a causal relationship with the lungs and can succumb to environmental factors that can lead to the development of myofascial pain or trigger points on the pectoralis minor. Myofascial pain associated with the pectoralis minor muscle can mimic cardiovascular issues and invoke pain in the muscle. Fortunately, various treatments can help relieve and manage myofascial pain from re-occurring in the pectoralis minor.
References
Bagcier, Fatih, et al. “Three Simple Rules in Pectoral Muscle’s Trigger Point Treatment, Which May Be a Cause of Chest Pain: Position, Palpation, and Perpendicular Needling.” American Board of Family Medicine, American Board of Family Medicine, 1 Nov. 2020, www.jabfm.org/content/33/6/1031.long.
Baig, Mirza A, and Bruno Bordoni. “Anatomy, Shoulder and Upper Limb, Pectoral Muscles.” In: StatPearls [Internet]. Treasure Island (FL), StatPearls Publishing, 11 Aug. 2021, www.ncbi.nlm.nih.gov/books/NBK545241/.
Morais, Nuno, and Joana Cruz. “The Pectoralis Minor Muscle and Shoulder Movement-Related Impairments and Pain: Rationale, Assessment and Management.” Physical Therapy in Sport : Official Journal of the Association of Chartered Physiotherapists in Sports Medicine, U.S. National Library of Medicine, Jan. 2016, pubmed.ncbi.nlm.nih.gov/26530726/.
Ribeiro, Daniel Cury, et al. “The Prevalence of Myofascial Trigger Points in Neck and Shoulder-Related Disorders: A Systematic Review of the Literature.” BMC Musculoskeletal Disorders, BioMed Central, 25 July 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC6060458/.
Travell, J. G., et al. Myofascial Pain and Dysfunction: The Trigger Point Manual: Vol. 1:Upper Half of Body. Williams & Wilkins, 1999.
Many people use their hands when going to work or doing normal things in their daily lives. The hands correlate with the five finger digits that provide grip strength when holding onto items in various sizes and weights that the hand muscles can handle. The hands have multiple muscles, tendons, and ligaments that travel past the wrist and forearms. These three components in the upper body have a casual relationship with the shoulders to provide stability and mobilization to the upper extremities. When the various muscles, tendons, and ligaments succumb to traumatic forces or injuries that cause pain to the forearms, wrists, and hands, it can develop myofascial pain syndrome or trigger points to generate overlapping risk profiles that mask other symptoms. Today’s article looks at the thumb muscles, how myofascial trigger pain affects the thumb, and how to prevent and manage the trigger thumb from occurring further in the hands. We refer patients to certified providers specializing in hand and wrist pain therapies to aid many people suffering from trigger thumb and fingers affecting their hands. We also guide and inform our patients by referring them to our associated medical providers based on their examination when appropriate. We established that education is a great solution to asking our providers profound questions the patient requests. Dr. Jimenez DC takes note of this information as an educational service only. Disclaimer
A Look At The Thumb Muscles
Have you been experiencing a strong decrease in your grip when holding something? What about hearing popping or snapping sounds when moving your fingers or thumb? Or have you experienced pain near your wrist or at the palm of your hands? When people are experiencing pain along their fingers, especially thumbs, it can develop into myofascial trigger pain along the thumb. As part of the hand, the thumb has muscles that provide movement and motor skills to make the thumb mobile. The two muscles: the adductor pollicis and the opponens pollicis, allow the thumb to move and touch each of the other finger digits. The adductor pollicis in the hand has deep, intricate, superimposed layers of muscles, tendons, and fascial compartments that work together to be versatile to the thumb. This muscle is triangular-shaped with a two-headed structure, and its main function is to adduct the thumb. This means that the adductor pollicis allows the thumb to move, touch the palm, and be close to the index finger. To that point, this muscle provides the thumb pinching and gripping movements.
The other muscle is known as the opponens pollicis, and this muscle helps provides small hand movements for the thumb by allowing it to touch the tips of each of the digits. The opponens pollicis muscle works together with the adductor pollicis muscle as it allows the hand to cup objects while also making the pinching grip possible for the hand. The oppponens pollicis muscle also works with the various muscles, nerves, and bones to be in sync in providing movement to the hands and provide mobility strength.
How Myofascial Trigger Pain Affects The Thumb
The adductor and oppenens pollicis muscles can provide gripping and pinching motions to the hands without causing pain; however, when the thumb muscle ligaments have been overused or been through trauma, they can develop into myofascial trigger pain along the thumb muscles, causing trigger thumb. Studies reveal that causes for the trigger thumb to form are repetitive gripping motions and overusing of the thumb muscle. This causes the flexor tendon sheath to narrow along the thumb joint and causes clicking or popping sensations when the thumb is trying to extend, thus leading to the development of myofascial trigger pain. According to the book, “Myofascial Pain and Dysfunction: The Trigger Point Manual,” written by Dr. Janet G. Travell, M.D., when myofascial trigger pain begins to affect the hand’s functionality, it can make many individuals lose the pinching motion in their hands as they aren’t able to hold the object they are using. Even simple actions like pulling weeds in the garden can cause stress on the thumb and cause tenderness to the affected muscle.
An Overview Of Trigger Finger & Trigger Thumb-Video
Are you having difficulty holding items in your hands? Do you feel like your fingers are locking up constantly? Or does it hurt when you extend your thumb or fingers? If you have been experiencing these pain symptoms in your hands and fingers, it could be due to myofascial trigger pain associated with the thumb and fingers along the hands. Trigger fingers or trigger thumbs is a common ailment that affects the mobility function of the hands and can invoke pain in the affected joints causing them to lock up. The video above explains what trigger fingers and trigger thumbs, the symptoms and causes, and how to treat and manage the pain. When pain is associated with the hands and fingers, causing trigger points to form along the affected muscle, many individuals begin to feel hopeless when they aren’t able to hold items. Thankfully, there are various ways to manage trigger thumb and prevent pain from causing further damage.
How To Manage & Prevent Trigger Thumb
When trigger thumb begins to affect a person’s ability to grasp objects, it can cause them to feel miserable and can greatly affect their quality of life. All is not lost, as there are various ways to manage trigger thumbs and prevent future pain symptoms from continuously affecting a person’s mobility in their hands. Studies show that multiple treatments like splinting can help gain mobility back to the thumb and prevent the joint from locking up, causing pain. Other therapies like hand and wrist stretches can help loosen up the stiff tendons and muscles and even bring back mobility strength to the hands. Many doctors advise their patients to start using different hand and wrist exercises to relax the aching muscles and get circulation back to the hands. Another way to prevent the trigger thumb from affecting the hands is to do stretch exercises for the adductor and opponens pollicis muscles with heat to relax and loosen the stiff muscles while also restoring flexion and extension to the thumb.
Conclusion
The thumbs provide the functionality to the hands by allowing gripping and pinching motions when people pick up objects. The two muscles that provide this motion are the adductor and oppnens pollicis muscles. When traumatic forces begin to affect these two muscles in the thumb, it can develop a trigger thumb associated with pain. This causes the thumb to lock up and invoke pain when someone tries to extend their thumbs. Trigger thumbs occur when individuals overuse the thumb muscles and causes the grip strength to weaken. Luckily, available treatments can help restore mobility to the thumb and prevent it from locking up.
Reference
Acosta, Jonathan R, et al. “Anatomy, Shoulder and Upper Limb, Hand Adductor Pollicis.” In: StatPearls [Internet]. Treasure Island (FL), StatPearls Publishing, 11 Aug. 2021, www.ncbi.nlm.nih.gov/books/NBK526059/.
Akhtar, Sohail, et al. “Management and Referral for Trigger Finger/Thumb.” BMJ (Clinical Research Ed.), BMJ Publishing Group Ltd., 2 July 2005, www.ncbi.nlm.nih.gov/pmc/articles/PMC558536/.
Nguyen, John D, and Hieu Duong. “Anatomy, Shoulder and Upper Limb, Hand Opponens Pollicis Muscle.” In: StatPearls [Internet]. Treasure Island (FL), StatPearls Publishing, 11 Aug. 2021, www.ncbi.nlm.nih.gov/books/NBK546603/.
Pencle, Fabio J, et al. “Trigger Thumb.” In: StatPearls [Internet]. Treasure Island (FL), StatPearls Publishing, 20 July 2022, www.ncbi.nlm.nih.gov/books/NBK441854/.
Travell, J. G., et al. Myofascial Pain and Dysfunction: The Trigger Point Manual: Vol. 1:Upper Half of Body. Williams & Wilkins, 1999.
When it comes to the body, the hands and fingers correlate with each other by giving the host the grip strength to carry and hold items. The items can range from the smallest to the largest, depending on the item’s weight that a person can physically hold. When the weight becomes overbearingly heavy that a person can not lift or hold, it can lead to unwanted symptoms that overlap with other chronic conditions. To that point, when the hand muscles begin to lose their grip strength, it can lead to the development of trigger points in the affected muscles connected to the hand muscles and tendons. Today’s article looks at a chronic condition associated with trigger points known as trigger fingers, what the symptoms are, and how to treat trigger fingers in the hands. We refer patients to certified providers specializing in hand and wrist pain therapies to aid many people suffering from trigger fingers affecting their hands. We also guide and inform our patients by referring them to our associated medical providers based on their examination when appropriate. We established that education is a great solution to asking our providers profound questions the patient requests. Dr. Jimenez DC takes note of this information as an educational service only. Disclaimer
What Is Trigger Fingers?
Have you encountered stiffness in your fingers? Do you feel pain radiating from your forearms to the palm of your hands? Does it seem difficult to carry or hold items for an extended period? Many people who have dealt with these symptoms believe it is something arthritic or just normal signs of age; however, it could correlate with triggering fingers affecting the hands. Trigger fingers or stenosing tenosynovitis happens when the flexor sheaths in the wrist become overused due to repetitive motions that cause the flexor tendon muscles in the forearm to be inflamed and development issues in the finger joints. This can be very problematic for many individuals who work with their hands as it can cause significant functional impairment to the hands and the fingers. Trigger fingers also commonly affect the individual’s dominant hand and involve the most common digit, the thumb.
The Symptoms
When many individuals are dealing with trigger fingers in their hands, they often complain about their fingers locking up in flexion or extension. When this happens, it can become problematic, as trigger fingers can affect the mobility of the fingers. Some of the symptoms that trigger fingers cause in the digits include:
Stiffness in the fingers
Popping or clicking sensations
Bumps at the base of the finger joint
Finger catching in a bent position and pops straight
Finger locking
What is the correlation between diabetes and trigger fingers? Studies reveal that trigger fingers are a multifactorial chronic condition that can occur in anyone, especially those with diabetes. Trigger fingers are diagnosed by palpating a thickened tendon. Other issues cause trigger fingers to form due to active trigger points affecting the flexor muscles in the forearms. According to Dr. Travell, M.D.’s book, “Myofascial Pain and Dysfunction: The Trigger Point Manual,” individuals with active trigger points along their forearm muscles tend to experience difficulty in utilizing mobility strength with their hands. To that point, many individuals may not be able to cup and supinate their hands, extend or flex their fingers, or be able to grip items they are reaching.
An Overview Of Trigger Fingers- Video
Are you dealing with joint stiffness along your fingers? What about feeling pain from flexing or extending their fingers? Or do you feel pain and tenderness in your forearm muscles? Many individuals with these symptoms could be dealing with the pain associated with trigger fingers. Trigger fingers occur when the finger digits suffer from microtrauma by repetitive use or compression forces that invokes pain and inflammation along the tendons of the fingers. The video above overviews trigger fingers, their symptoms, and how to diagnose and treat trigger fingers in the hands. Many associated factors can lead to the development of trigger fingers, and one related factor is diabetes overlapping trigger points along the forearms. Studies reveal that trigger fingers are a complication affecting the upper extremities in diabetic individuals. Individuals with trigger fingers associated with diabetes can also cause overlapping risk profiles for cardiovascular diseases. This relationship is known as somato-visceral pain, where the damaged muscle affects the corresponding organ. In this case, the tendons for the fingers cause referred pain to the heart, thus potentially involving the cardiovascular system. Luckily there are various ways to treat trigger fingers and prevent pain from occurring in the hands in the future.
How To Treat Trigger Fingers
Since trigger fingers are a common source of pain and disability in the hands, many individuals seek pain specialists to manage and relieve pain associated with trigger fingers. Studies reveal that various methods are used to reduce the pain along the affected finger digits and bring back mobility to the finger joints. Doing gentle finger stretches, not gripping items so tightly, or applying heat to loosen up the locked joints, can help manage trigger fingers while preventing the pain-like symptoms from coming back. Incorporating these treatments can help bring mobility strength back to the hands and prevent the fingers from locking up. However, treatment alone can not be the only solution; after the individuals get treatment for trigger fingers, they have to do their part to prevent future issues from reoccurring again in their fingers.
Conclusion
The hands and fingers have a casual relationship, providing mobility and grip strength for the host to hold and carry items. However, when traumatic factors or normal activities begin to overuse the joints and muscles in their hands, it can lead to trigger fingers. Trigger fingers can cause the finger joints to lock up and invoke pain-like symptoms in the hands. This can make many individuals lose their mobility function in their hands and can make them miserable. Luckily, various treatments can help manage trigger fingers and help bring mobility back to the individual’s hands.
References
Akhtar, Sohail, et al. “Management and Referral for Trigger Finger/Thumb.” BMJ (Clinical Research Ed.), BMJ Publishing Group Ltd., 2 July 2005, www.ncbi.nlm.nih.gov/pmc/articles/PMC558536/.
Jeanmonod, Rebecca, et al. “Trigger Finger – Statpearls – NCBI Bookshelf.” In: StatPearls [Internet]. Treasure Island (FL), StatPearls Publishing, 20 July 2022, www.ncbi.nlm.nih.gov/books/NBK459310/.
Makkouk, Al Hasan, et al. “Trigger Finger: Etiology, Evaluation, and Treatment.” Current Reviews in Musculoskeletal Medicine, Humana Press Inc, June 2008, www.ncbi.nlm.nih.gov/pmc/articles/PMC2684207/.
Mineoka, Yusuke, et al. “Trigger Finger Is Associated with Risk of Incident Cardiovascular Disease in Individuals with Type 2 Diabetes: A Retrospective Cohort Study.” BMJ Open Diabetes Research & Care, BMJ Publishing Group, Apr. 2021, www.ncbi.nlm.nih.gov/pmc/articles/PMC8039242/.
Travell, J. G., et al. Myofascial Pain and Dysfunction: The Trigger Point Manual: Vol. 1:Upper Half of Body. Williams & Wilkins, 1999.
Long-distance running, also known as endurance running, is a great way to improve fitness and relieve stress. Health experts say long-distance runners’ benefits include strong cardiovascular health, low cholesterol, healthy blood pressure levels, and improved metabolism. However, it is not easy and requires specific training, but it is not impossible even for beginners. Here is a beginner long-distance running training guide that goes over the fundamental areas needed to develop.
Long Distance Running Training
Running is a great form of cardio that offers several health benefits that, includes:
Weight loss
Stronger muscles
Stronger bones
Improved cardiovascular functionality
One of the main prerequisites is building up the body’s ability to handle the exercise. To reach the full potential as a distance runner, key areas that need developing include:
Running technique is essential for gaining the most speed and endurance. Using the correct form, the body is not expending unnecessary energy. The proper running form includes:
Maintaining an upright spine with the head, shoulders, and hips aligned.
Focus on maintaining a steady breathing rhythm.
Follow through on strides.
Do not cut the movements short.
Find your natural stride, which could be leading with the heel or running toe to heel.
Consult an experienced running coach or exercise physiologist for assistance in finding your running form.
Long-Term Goal
The body adapts to the stress of training slowly and over time.
Physiological adaptations cannot be rushed; however, the training program can be optimized to individual needs.
The minimum time before seeing an improvement from training is around six weeks.
Gradual Increase
Training load is a combination of distance, intensity, and the number of runs each week.
The body can only develop with moderate increases over a short time.
Increasing the load too much and too fast leads to injury, illness, and exhaustion.
Limiting distance, intensity, or frequency changes is recommended no more than once a week.
Recovery
Training provides the stimulus to improved fitness, but the body needs recovery time to grow and adapt.
Often beginners want to train hard every day, trying to cover all the elements at once.
This common mistake slows progress and can cause various injuries, fatigue, and loss of motivation.
Rest days are essential to allow the body to recover, develop, adapt, and continue to progress healthily.
The classic training program alternates a hard training day with an easy day or a rest day.
Two consecutive hard training days can be done as long as they are followed by two full recovery days.
Beginner Tips
References
Berryman, Nicolas, et al. “Strength Training for Middle- and Long-Distance Performance: A Meta-Analysis.” International journal of sports physiology and performance vol. 13,1 (2018): 57-63. doi:10.1123/ijspp.2017-0032
Blagrove, Richard C et al. “Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review.” Sports medicine (Auckland, N.Z.) vol. 48,5 (2018): 1117-1149. doi:10.1007/s40279-017-0835-7
Kenneally, Mark, et al. “The Effect of Periodization and Training Intensity Distribution on Middle- and Long-Distance Running Performance: A Systematic Review.” International journal of sports physiology and performance vol. 13,9 (2018): 1114-1121. doi:10.1123/ijspp.2017-0327
Tschopp, M, and F Brunner. “Erkrankungen und Überlastungsschäden an der unteren Extremität bei Langstreckenläufern” [Diseases and overuse injuries of the lower extremities in long distance runners]. Zeitschrift fur Rheumatologie vol. 76,5 (2017): 443-450. doi:10.1007/s00393-017-0276-6
van Poppel, Dennis, et al. “Risk factors for overuse injuries in short- and long-distance running: A systematic review.” Journal of sport and health science vol. 10,1 (2021): 14-28. doi:10.1016/j.jshs.2020.06.006
Sciatica is one of the most common injuries, with as many as 40% of individuals experiencing the condition, and it becomes more frequent as the body ages. The pain originates with the sciatic nerves and can go on for several weeks, months, or years. Staying active is a major recommendation to relieve the pain and prevent future flare-ups. Injury Medical Chiropractic and Functional Medicine Clinic can decompress and release the nerve and educate individuals on an anti-inflammatory diet and staying active to expedite healing.
Staying Active
Sciatica is most commonly caused by a slipped disc, which puts pressure or irritates the sciatic nerve, and causes discomfort and painful sensations. The most common factors for developing sciatica include the following:
As the body ages, the spinal discs wear out and break down, leading to the spine shifting out of alignment.
Job occupations that place added strain on the back, like sitting or standing for extended periods, repetitive heavy lifting, or bending, reaching, and twisting movements.
Doctors and chiropractors have found that only resting with sciatica can worsen the injury.
This is because if it is a slipped/bulging/herniated disc, the disc remains in this state, the nerve stays compressed or irritated, and the muscles that control the low back become weak and unable to provide support.
Recommendations
Don’t Sit For Too Long
Prolonged periods of sitting place added pressure on the discs and ligaments in the low back.
Even when sitting doesn’t make it worse, the muscles can develop unhealthy muscle memory that causes partial contracting when there shouldn’t be any that tightens the gluteal muscles causing added strain.
Individuals with a job requiring a lot of sitting or standing are recommended to take frequent breaks to stretch out their muscles or use a standing desk to change positions.
Posture Adjustments
Slouching, hunching, and continuing to practice unhealthy postures will exacerbate sciatica.
Pay attention to the body’s position when standing or sitting.
To prevent slouching, pull the shoulders down and back.
Imagine the shoulder blades touching.
Individuals working at a desk or workstation should take frequent breaks.
Position the screen to see it without tilting the head down.
Increase Physical Activity and Exercise
Exercise is highly recommended to keep the muscles and nerves moving and circulation flowing.
Aerobics
Walking, light jogging, swimming, cycling, and dancing, increase heart rate without causing added strain or pain.
Strength Training
Exercises using free weights, weight machines, or isometric exercises strengthen the muscles and can help restore their position.
Stretching and Flexibility Training
Yoga, tai chi, and Pilates increase flexibility and strength.
The stretching will keep the nerves and muscles from spasms that can worsen the injury.
Strengthen The Core
A stronger core will improve spinal health. Actively engaging the abdominal muscles protects sciatic nerve roots by minimizing spinal pressure.
The back muscles can become increasingly stressed and tired when they have to do all the work without core muscle support.
A weak core can cause additional back pain and worsen sciatica symptoms.
Stand Up Straight
Keep the head and shoulders straight.
Focus On Breathing
Rhythmic breathing helps keep the mind focused and alert while engaged in an activity.
Core Muscles
The back, side, pelvis, and buttock muscles are also part of the core.
Strengthening all of these muscles helps to support the spine.
Exercises for core strengthening include yoga and Pilates, planks, and bridges.
Nerve Recovery
As the nerve recovers, the area the nerve supplies could experience tingling discomfort.
This could be accompanied by an electric sensation at the level of the healing nerve fibers.
The location of this sensation should move as the nerve heals.
With time the sensations should subside, and the area should begin to feel more normal.
Spinal Decompression Demonstration
References
Jensen, Rikke K et al. “Diagnosis and treatment of sciatica.” BMJ (Clinical research ed.) vol. 367 l6273. 19 Nov. 2019, doi:10.1136/bmj.l6273
Kuai, Shengzheng, et al. “Influences of lumbar disc herniation on the kinematics in multi-segmental spine, pelvis, and lower extremities during five activities of daily living.” BMC musculoskeletal disorders vol. 18,1 216. 25 May. 2017, doi:10.1186/s12891-017-1572-7
Ma, Xiao, et al. “The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults.” Frontiers in psychology vol. 8 874. 6 Jun. 2017, doi:10.3389/fps.2017.00874
Ramaswami, Ramya, et al. “Management of Sciatica.” The New England journal of medicine vol. 376,12 (2017): 1175-1177. doi:10.1056/NEJMclde1701008
The low back is a common source of discomfort and soreness among volleyball players because of repetitive jumping, bending, and rotating of the trunk. Adolescents have an increased risk of this injury because their vertebral bones are still developing, which increases the risk for stress fractures. Chiropractic care, massage therapy, decompression, rest, and athletic training can help expedite pain relief and heal the injury.
Volley Back Pain
Muscle or ligament strains are the most common injury from repetitive jumping, bending, rotating movements, and hyperextension during serving, hitting and setting. This can lead to excessive compression forces on the discs and joints, causing reduced blood circulation, increasing the risk of overload injuries. One study reported that low back pain is experienced in 63% of players. However, if low-back pain is accompanied by pain that runs down the leg along with numbness or weakness in the foot or ankle, the issue could be a herniated disc.
Causes
One common reason is endurance imbalances in the muscles that stabilize the low back. The core muscles provide stability to the low back and spine for all movements. If imbalances are present, a player may spike or serve the ball with intense turning and arching. The added actions cause increased pressure in the joints and hip, gluteal, and leg muscles, affecting the spine’s stability.
The gluteals run from the back of the pelvis/hip bones down to the outside of the thigh.
The gluteal muscles prevent the trunk and hips from overbending forward when landing.
If the gluteal muscles do not have the strength and endurance to perform this motion, the upper body will bend too far forward, causing poor landing posture and decreased spine stability.
Anterior Pelvic Tilt
Studies have shown that players with low back pain tend to stand and land with an anterior pelvic tilt. This is an unhealthy posture when the front of the pelvis tilts forward, and the back of the pelvis raises. Landing hard with an anterior pelvic tilt causes increased arching and increases the pressure in the joints.
Chronic back pain
Warning signs of a more serious back problem include:
Pain that has lasted for more than 1 week and is not improving or getting worse.
Pain that prevents sleep or causes the individual to constantly wake up.
Difficulty sitting.
Back soreness when performing basic tasks and chores.
Significant pain on the court when jumping, landing, or rotating.
Chronic pain ranges from aches to shooting or throbbing pain that can run down the buttocks and legs.
Chiropractic Care
A chiropractor can alleviate volleyball back pain, rule out a more severe injury, such as a stress fracture or herniated disc, and provide a healthier and faster recovery. According to a study, athletes who received chiropractic care showed better speed and mobility. Quick reflexes and hand-eye coordination depend on an optimal functioning nervous system. 90% of the central nervous system travels through the spine. When one or more spinal segments are misaligned, the effect on the nervous system can seriously impact and disrupt nerve circulation, affecting speed, mobility, reflexes, and hand-eye coordination. Chiropractic adjustments will:
Relax and reset the back muscles.
Realign and decompress the spine.
Remove the pressure around the nerve roots.
Strengthen the core.
Improve and increase range of motion, strength, and overall endurance.
Anterior Pelvic Tilt
References
Haddas R, Sawyer SF, Sizer PS, Brooks T, Chyu MC, James CR. “Effects of Volitional Spine Stabilization and Lower-Extremity Fatigue on the Knee and Ankle During Landing Performance in a Population With Recurrent Low Back Pain.” J Sport Rehabil. 2017 Sep;26(5):329-338. doi: 10.1123/jsr.2015-0171.
Hangai M. et al., Relationship Between Low Back Pain and Competitive Sports Activities During Youth, Am J Sports Med 2010; 38: 791-796; published online before print January 5, 2010, doi:10.1177/0363546509350297.
Jadhav, K.G., Deshmukh, P.N., Tuppekar, R.P., Sinku, S.K.. A Survey of Injuries Prevalence in Varsity Volleyball Players. Journal of Exercise Science and Physiotherapy, Vol. 6, No. 2: 102-105, 2010 102
Mizoguchi, Yasuaki, et al. “Factors associated with low back pain in elite high school volleyball players.” Journal of physical therapy science vol. 31,8 (2019): 675-681. doi:10.1589/jpts.31.675
Movahed,Marziehet al. (2019). “Single leg landing kinematics in volleyball athletes: A comparison between athletes with and without active extension low back pain.”
Sheikhhoseiniet al. (2018). “Altered Lower Limb Kinematics during Jumping among Athletes with Persistent Low Back Pain”
Training means engaging in activity for fitness purposes or improving performance skills. Sports training is a process of preparation aimed at strengthening and maintaining high performance in sports activities. It is used by scientists and experts in sports science, biomechanics, exercise physiology, sports psychology, and fields like yoga and kinesiology. Regardless of fitness level, physical training, or exercise program, general sports training principles include:
Progression
Periodization/Regularity
Overload
Variety
Recovery
Balance
Specificity
Designed to improve fitness and performance, it includes strength training, conditioning, cardiovascular training, corrective and restorative exercises, mental and psychological training, and nutritional/health coaching.
Sports Training Principles
Progression
To improve fitness levels, an individual needs to increase the intensity and duration of their training routine gradually. Gradual and systematic increases in training stress maintain tissue overload and continue the body’s training adaptation. Training variables must be increased to induce further transformation. These include:
The rate of progression is important as progressing too fast can result in injury, while going too slow can delay improvement goals.
Periodization and Regularity
Maintaining a consistent exercise regimen is important, with training occurring at regular intervals.
Training three-five times each week is recommended.
Ensure adequate sleep to train at optimal levels.
A proper nutrition plan to operate at high capacity during training.
Varying training variables like activity, rest, frequency, intensity, and duration help maintain optimal stimulus and address goal adjustments to avoid overtraining, injury, and burnout.
Overload
Overloading occurs when the training exercise is more than an individual’s body can take. Challenging an individual’s current fitness and performance levels generates improvements. For example, soccer players alternate between sprinting, jogging, and backpedaling during games. They do 40-50-minute jogging sessions daily to maintain stamina and endurance.
This means pushing the body, so the heart works at a high percentage of its maximum capacity.
Determining the proper intensity level depends on various factors, including age, weight, and overall fitness level.
Excessive overload and/or inadequate rest can result in overtraining, injury, and decreased performance levels.
Variety
Becoming bored with physical training can happen very easily when performing the same routine.
Mixing things up by breaking up the routine and doing other activities is important.
This prevents boredom and can increase motivation to help achieve maximum results.
Recovery
Rest periods between physical training are essential for repairing muscle damage and removing metabolic waste.
The recommended recovery time is between 24 and 48 hours after training.
Alternating more difficult training exercises with easier exercises or alternating muscle groups so as not to work out the same muscles can also achieve recovery.
Not allowing the body to recover properly can lead to muscle fatigue, increasing the risk of injuries.
Balance
When developing a physical training program, it’s important to ensure the whole body is being worked out equally to achieve a balanced fitness level.
Balance routines for the upper and lower body.
Components of a balanced exercise plan include Strength, Cardio, and Flexibility training.
For example:
One day of aerobic exercises for cardio.
One day of rest.
One day of resistance training for strength.
Stretching at the beginning and the end of workouts to relax muscles and maintain flexibility.
Specificity
The principle of specificity recommends that individuals gear their training toward specific goals.
Specific training consists of exercises to develop specific strength, specific muscle groups, and specific motor abilities required for a sport.
Incorporating specific motions and sports tasks generates neuromuscular and metabolic adaptations and muscle memory.
Chiropractic Therapy
Sports chiropractors work closely with massage therapists, performance coaches, athletic trainers, and medical doctors with a diverse treatment approach that is applied based on the needs of the individual. Chiropractic will:
Improve performance.
Reduce the risk of injury.
Alleviate muscle stress.
Expedite injury healing.
Maintain body alignment.
Sports Chiropractor Rehabilitation
References
Kasper, Korey. “Sports Training Principles.” Current sports medicine reports vol. 18,4 (2019): 95-96. doi:10.1249/JSR.0000000000000576
Maestroni, Luca, et al. “Strength and Power Training in Rehabilitation: Underpinning Principles and Practical Strategies to Return Athletes to High Performance.” Sports medicine (Auckland, N.Z.) vol. 50,2 (2020): 239-252. doi:10.1007/s40279-019-01195-6
Ralston, Grant W et al. “Weekly Training Frequency Effects on Strength Gain: A Meta-Analysis.” Sports medicine – open vol. 4,1 36. 3 Aug. 2018, doi:10.1186/s40798-018-0149-9
Schleip, Robert, and Divo Gitta Müller. “Training principles for fascial connective tissues: scientific foundation and suggested practical applications.” Journal of bodywork and movement therapies vol. 17,1 (2013): 103-15. doi:10.1016/j.jbmt.2012.06.007
Van Proeyen, Karen, et al. “Beneficial metabolic adaptations due to endurance exercise training in the fasted state.” Journal of applied physiology (Bethesda, Md.: 1985) vol. 110,1 (2011): 236-45. doi:10.1152/japplphysiol.00907.2010
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
