Older and elderly individuals have an increased risk of developing a herniated disc/s. The age of the intervertebral discs/cushions causes deflation, drying out, and shifting, making it easier for discs to herniate. Muscle mass also reduces/lessens with age; specifically, the muscles parallel to the spinal column are responsible for stability. When the spine loses strength, the risk of injuries like slips and falls can damage the spine and the rest of the body. Herniated disc decompression will keep the vertebral cushions healthy, functioning, and properly aligned.
Symptoms of Disc Herniation
A herniated disc bulge or tear/s will press on the spinal nerves causing discomfort that can range from mild to severe pain and can last for weeks to months. The symptoms of disc herniation vary and depend on the injury angle, how much of the disc ruptured and if it is touching or has leaked out on the nerve roots. The most common symptoms include:
Pulls the herniated disc back into its correct position.
Fills the injured/damaged areas and the rest of the spine with blood, oxygen, nutrients, and lubricating fluids.
Helping to rebuild joint and muscle strength.
Increasing flexibility in the muscles that support the affected area of the spine.
The therapy duration depends on the herniation, injury, and damage severity. The objective is to bring significant improvement that will last.
Chiropractic, Physical/Massage Therapy, and Health Coaching
A chiropractor and physical massage therapy team will develop a personalized herniated disc decompression treatment plan with specific goals. The therapy will include:
Mechanical decompression.
Manual chiropractic adjustments.
Massage sessions.
Health coaching.
Exercises and stretches will be given that will help maintain pressure relief and flexibility.
Core stabilization exercises will strengthen and stabilize the spine and muscles.
Aerobic conditioning will help increase endurance.
Non-Surgical Spinal Decompression El Paso, Texas
References
Carla Vanti, PT, MSc, OMPT, Alice Panizzolo, PT, OMPT, Luca Turone, PT, OMPT, Andrew A Guccione, PT, Ph.D., DPT, FAPTA, Francesco Saverio Violante, MD, Paolo Pillastrini, PT, MSc, Lucia Bertozzi, PT, MSc, Effectiveness of Mechanical Traction for Lumbar Radiculopathy: A Systematic Review and Meta-Analysis, Physical Therapy, Volume 101, Issue 3, March 2021, pzaa231, https://doi.org/10.1093/ptj/pzaa231
Dydyk AM, Ngnitewe Massa R, Mesfin FB. Disc Herniation. [Updated 2022 Jan 18]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK441822/
Maistrelli, G L et al. “Lumbar disc herniation in the elderly.” Spine vol. 12,1 (1987): 63-6. doi:10.1097/00007632-198701000-00012
Suri, Pradeep, et al. “Nonsurgical treatment of lumbar disk herniation: are outcomes different in older adults?.” Journal of the American Geriatrics Society vol. 59,3 (2011): 423-9. doi:10.1111/j.1532-5415.2011.03316.x
Injury Medical Chiropractic Decompression Clinic focuses on the whole body, realigns the bones and joints, and helps strengthen the muscles. This helps prevent pain and injury and maintains spinal stability. Strong back muscles can help promote correct posture and keep the spine free from restriction. A stable spine is achieved when the back muscles can support and balance the everyday forces and stress of rigorous physical activity. Strengthening the back muscles can be done through yoga, weightlifting, and other recommended chiropractic exercises.
The core is a crucial area of the body. The body utilizes the core for all movements and as a stabilization unit. Lack of strength places unwanted tension and pressure on the spine. Chiropractic ensures all the joints function correctly and enhances the core to brace more effectively and efficiently.
Chiropractic Balance
Adjustments and decompression realign the muscles into the proper position and help lubricate the muscles to help ease the stabilizer muscles that could be tight or tense. Treatments used can include:
Spinal manual and motorized decompression
Extremity adjustments
Myofascial release
Active Release Technique
Trigger point therapy
Benefits
Natural pain relief
Injury prevention
Enhanced muscle performance
Expedited recovery
Increased endurance
Mobility enhancement
Increased strength
Core strength and stability play a huge factor in everyday life and functions. Maintaining health results requires attention to detail. Injury Medical Decompression Clinic will create a personalized optimal health treatment plan that focuses on whole-body realignment, simple lifestyle adjustments, health coaching/nutrition, and strength training to improve balance, strength, and core stability.
Spinal Decompression DRX9000
References
Globe G, Morris C, Whalen W, et al., “Chiropractic Management of Low Back Disorders: Report from a Consensus Process,” Journal of Manipulative and Physiological Therapeutics November/December 2008: 651-658.
Keller, MD, et al., “Trunk Muscle Strength, Cross-sectional Area, and Density in Patients With CLBP Randomized to Lumbar Fusion or Cognitive Intervention and Exercises,” Spine, 2004 29(1): 3-8 (3)
Mayer J, DC, Ph.D. Mooney V, MD, Dagenais S, DC Ph.D., “Evidence-informed management of CLBP with lumbar extensor strengthening exercises,” T Spine J, 2008;8:96-113. (3)
McKenzie, RA, “The Lumbar Spine: Mechanical Diagnosis and Therapy,” Spinal Publications/Printed by Wright & Carman, LTD, Upper Hutt, New Zealand, 1989 reprinted.
Sculco AD, Paup DC, Fernhall B, Sculco MJ, “Effects of aerobic exercise on low back pain patients in treatment,” Spine J, 1(2):95-101 (2001).
Walking is the most natural form of physical activity for optimal body health. It is low impact and can provide health and longevity benefits. Walking is second nature, but sometimes individuals can forget how to walk correctly and begin to present with musculoskeletal discomfort and injuries. The proper walking technique increases breathing function, reduces stress on the body and mind, and is a recommended form of self-care for aches and pains, injuries, and conditions. Proper walking techniques rely on the simple form, proper body mechanics, and active adjustments. Walking technique improvement can be achieved through chiropractic musculoskeletal rehabilitation and retraining to keep the body balanced and in top health.
Walking Problems
Forgetting proper walking technique is like forgetting healthy posture, which can lead to problems that include:
Gait is the manner or way an individual walks. The average gait could be described as placing one foot in front of the other in a continuous motion from the heel to the ball of the foot. Walking problems are often brought on by poor posture, injury, or physical condition. Typical gait abnormalities:
Propulsive gait
This gait is a stooped, stiff posture with the head and neck bent forward.
Scissors gait
This gait is when the legs flex slightly at the hips and knees like a crouch, with the knees and thighs hitting or crossing in a scissors-like movement.
Spastic gait
This gait is a stiff, foot-dragging walk caused by a prolonged muscle contraction on one side.
Steppage gait
This gait causes foot drop where the foot hangs with the toes pointing down, causing the toes to scrape while walking, requiring the individual to lift the leg higher.
Waddling gait
This gait is a duck-like walk that can show up in childhood or later in life.
Walking Problem Causes
Different diseases and conditions can affect gait and lead to walking issues. They include:
Foot problems, including corns, calluses, and sores
Injuries, such as fractures/broken bones, sprains, and tendinitis
Arthritis of the spine, hips, knees, ankles, or feet
Neurologic diseases – multiple sclerosis and peripheral nerve disorders
Cerebellar disorders of the brain that control coordination and balance
Movement disorders like Parkinson’s disease
Infections
Abnormal development of the muscles or bones of the spine, legs, or feet
Vision problems
Walking Technique Improvement
Body posture continually needs to be assessed and adjusted. When an individual least realizes it they start to forget healthy walking techniques, posture, and their shoulders begin to bow forward or become rounded or their feet start turning out when they shouldn’t. Poor walking posture leads to body aches and pains. Walking technique improvement consists of:
Standing up straight like a string is attached to the head maintaining a plumb line with the sky.
Keeping the chin parallel to the ground.
Shoulders are back and relaxed to relieve tension.
Focusing on around 15-20 feet in front, so the head follows where the eyes are looking.
The body relies on muscle/form memory. Chiropractic adjustments make it possible to keep the body in alignment, allowing mobility and flexibility without pain. Walking with proper form will strengthen the muscles that support the spine, eliminate stress on the body, and relieve aches and pains. Circulation will improve, bringing vitamins and minerals to the muscles and tissues.
DRX9000 Patient Testimonials Spinal Decompression
References
Buldt, Andrew K et al. “The relationship between foot posture and plantar pressure during walking in adults: A systematic review.” Gait & posture vol. 62 (2018): 56-67. doi:10.1016/j.gaitpost.2018.02.026
Chambers, April J et al. “The Effect of Prolonged Walking With Intermittent Standing on Erector Spinae and Soleus Muscle Oxygenation and Discomfort.” Journal of sports science & medicine vol. 18,2 337-343. 1 Jun. 2019
Hackford, Jessie, et al. “The effects of walking posture on affective and physiological states during stress.” Journal of behavior therapy and experimental psychiatry vol. 62 (2019): 80-87. doi:10.1016/j.jbtep.2018.09.004
Russell, Brent S et al. “Walking Gait Before and After Chiropractic Care Following Fifth Metatarsal Fractures: A Single Case Kinetic and Kinematic Study.” Journal of chiropractic medicine vol. 17,2 (2018): 106-116. doi:10.1016/j.jcm.2018.02.002
Body Flexibleness: The body loses a small amount of flexibility during normal aging. Decreased body flexibility can negatively impact everyday life by preventing normal function. If the muscles are not taken through their full range of motion to maintain length, strength is lost, and decreased flexibility increases. This can happen from:
Water loss in the tissues and spine.
Increased stiffness in the joints.
Loss of elasticity throughout the muscle tendons and surrounding tissues.
Body Flexibleness
Individuals of all ages struggle with flexibility, but there is a difference in age stiffness. However, a sedentary lifestyle can make everyday activities feel more strenuous than before. Less flexibleness can also cause pain. For example, if the muscles in the front of the legs become tight, it can limit movement in the pelvis and hips, leading to low back pain.
Several problems can result from decreased flexibility, including:
Shorter steps while walking.
Slower walking speed.
Back pain.
Increased risk of falls.
Flexibleness improves overall movement and helps prevent simple strains and injuries, including:
Back injury.
Muscle strains.
Shoulder injury.
Hip injury.
Leg injury.
A stretching program for the hip muscles can improve walking speed and step length. This will result in improved walking function with improved and increased control, decreasing the risk of injury. Step length is also critical in preventing injuries. More distance while walking and longer steps mean better balance, making it essential to maintain flexibility in the leg muscles.
Chiropractic Decompression
Routine chiropractic adjustments and spinal decompression can slow the progression of joint degeneration, improve movement, and decrease the risk of injury. When the vertebrae are properly aligned, the entire body operates at its optimal level. There is proper lubrication of joints and muscles, improving mobility and function and removing stress on the nerves, muscles, ligaments, and tendons. Chiropractic treats the joints, bones, and muscles to improve body flexibleness through manual and motorized decompression, adjustments, and massage, combined with health coaching, nutrition, stretching, and exercises to do at home.
DRX Spinal Decompression
References
“American College of Sports Medicine Position Stand. The recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness, and flexibility in healthy adults.” Medicine and science in sports and exercise vol. 30,6 (1998): 975-91. doi:10.1097/00005768-199806000-00032
Choi, Jioun, et al. “Influences of spinal decompression therapy and general traction therapy on the pain, disability, and straight leg raising of patients with intervertebral disc herniation.” Journal of physical therapy science vol. 27,2 (2015): 481-3. doi:10.1589/jpts.27.481
Tseng, Shiuan-Yu, et al. “Effect of Two Frequencies of Whole-Body Vibration Training on Balance and Flexibility of the Elderly: A Randomized Controlled Trial.” American journal of physical medicine & rehabilitation vol. 95,10 (2016): 730-7. doi:10.1097/PHM.0000000000000477
As individual bodies age, the nerves and muscles begin to degenerate, especially in the lower spinal region. This can cause sciatic pain and muscle weakness. Elderly sciatica is very common as the nerves and muscles have gone through a lot. Bending, lifting, carrying, reaching, twisting, and natural wearing and tearing make the sciatic nerve and surrounding muscles prone to injury. For overweight seniors, the risk of developing sciatica is higher.
Elderly Sciatica
The main reason for elderly sciatica is that as the body ages, the discs/cartilage between the vertebrae/bones in the spine dry out, losing their cushioning ability, which can lead to the bones shifting out of place more easily, rubbing against each other, and compressing nerves. On average, the body loses about 1 centimeter in height every ten years after 40.
Risk Factors
Diabetes
Diabetes affects the entire body.
Not keeping blood sugar in check can cause widespread symptoms that affect the nerves and organs.
Individuals with diabetes have an increased risk of developing sciatica and other nerve-damaging disorders.
Genetics
If spinal conditions are part of family medical history, there is an increased risk of developing sciatica.
With chiropractic, elderly individuals can attain better quality sleep, improved mood, and increased energy levels.
A chiropractic physical therapy team can develop a specialized/customized treatment plan for preventive and palliative care.
Body Composition
Sarcopenia
Sarcopenia affects the elderly population’s mortality, cognitive function, and quality of life. As the elderly population is living longer, preservation of lean mass becomes an integral part of maintaining an individual’s independence. Loss of muscle in the arms and legs is linked to decreased mobility, increased risk of falls, and prolonged hospital stays. Falls and fractures often result in a cycle of muscle deterioration. InBody can help track body composition changes and help to minimize muscle wasting and risk of impaired mobility.
References
Aggarwal, Sameer, and Nityanand. “Calcium and vitamin D in postmenopausal women.” Indian journal of endocrinology and metabolism vol. 17,Suppl 3 (2013): S618-20. doi:10.4103/2230-8210.123549
Dougherty, Paul E et al. “The role of chiropractic care in older adults.” Chiropractic & manual therapies vol. 20,1 3. 21 Feb. 2012, doi:10.1186/2045-709X-20-3
Ferreira, Manuela L, and Andrew McLachlan. “The Challenges of Treating Sciatica Pain in Older Adults.” Drugs & aging vol. 33,11 (2016): 779-785. doi:10.1007/s40266-016-0404-z
Kherad, Mehrsa et al. “Risk factors for low back pain and sciatica in elderly men-the MrOS Sweden study.” Age and aging vol. 46,1 (2017): 64-71. doi:10.1093/ageing/afw152
Volleyball is a dynamic game that requires players to be fast on their feet. Players have to be able to quickly shift into various position/s, make quick movements in any direction quickly and reach the ball. Volleyball strength workouts focus on power development and maintaining safe positions when exploding through the plays. Many players include resistance training exercises in their training programs to maximize power and set a solid foundation.
Volleyball Strength Workout
A well-rounded volleyball workout will help players strengthen and maintain optimal body health.
A recommended exercise that can be done with a resistance band.
The exercise does not require a lot of space, so it can be done almost anywhere.
It is recommended to do two-three sets of 10-15 reps.
It is recommended to consult a professional trainer that can create a diverse fitness program to make exercising/training/working out much more enjoyable.
Body Composition
How Aerobic and Resistance Training Interact
The body adjusts differently to various types of exercise. Aerobic and resistance training each tells the body to adapt in different ways. Both are important for healthy body composition, and when done in combination, it is known as concurrent training. Aerobic is best for losing fat, resistance training builds muscle that keeps the body functioning throughout the day. However, molecular mechanisms involved in aerobic and resistance adaptations can interfere with each other if not appropriately planned. Two steps to minimize any possible interference and maximize aerobic/resistance benefits:
Nutrition
Adequate protein intake is vital for muscular adaptation from resistance training.
It stimulates muscle protein synthesis after concurrent training.
After workout sessions, consume at least 25g of high-quality protein to achieve strength and hypertrophy improvements.
Recovery
When doing both aerobic and resistance training on the same day, maximize recovery time between the sessions.
Strength and aerobic fitness gains are low when the two are separated by 6 hours or less.
Twenty-four hours between sessions is the recommended time, especially if the priority is on endurance.
References
Camera, Donny M et al. “Protein ingestion increases myofibrillar protein synthesis after concurrent exercise.” Medicine and science in sports and exercise vol. 47,1 (2015): 82-91. doi:10.1249/MSS.0000000000000390
Cools, Ann M et al. “Prevention of shoulder injuries in overhead athletes: a science-based approach.” Brazilian journal of physical therapy vol. 19,5 (2015): 331-9. doi:10.1590/bjpt-rbf.2014.0109
Pereira, Ana et al. “Training strategy of explosive strength in young female volleyball players.” Medicina (Kaunas, Lithuania) vol. 51,2 (2015): 126-31. doi:10.1016/j.medici.2015.03.004
Ramirez-Campillo, Rodrigo et al. “Effects of Plyometric Jump Training on Vertical Jump Height of Volleyball Players: A Systematic Review with Meta-Analysis of Randomized-Controlled Trial.” Journal of sports science & medicine vol. 19,3 489-499. 13 Aug. 2020
Seminati, Elena, and Alberto Enrico Minetti. “Overuse in volleyball training/practice: A review on the shoulder and spine-related injuries.” European journal of sports science vol. 13,6 (2013): 732-43. doi:10.1080/17461391.2013.773090
Silva, Ana Filipa et al. “The Effect of Plyometric Training in Volleyball Players: A Systematic Review.” International journal of environmental research and public health vol. 16,16 2960. 17 Aug. 2019, doi:10.3390/ijerph16162960
Villareal, Dennis T et al. “Aerobic or Resistance Exercise, or Both, in Dieting Obese Older Adults.” The New England journal of medicine vol. 376,20 (2017): 1943-1955. doi:10.1056/NEJMoa1616338
Healthy sleep plays a vital role in the body’s overall health, as it ensures muscle growth, recovery, and illness prevention. This is especially true for home D.I. Yers’ fitness enthusiasts, weekend warriors, athletes, and physically active individuals. When sleeping, the body goes into recovery mode, releasing hormones and other chemicals to repair and restore muscle. A healthy night’s sleep provides the rest the mind and body need to perform at optimal levels.
Healthy Sleep
Sleep is vital for recovering from workouts. This could be construction work, exercise, gardening, sports, landscaping, any activity that uses bodyweight or works against some form of resistance. The muscles cannot repair themselves properly without proper sleep. Sleep aids the muscles in releasing protein-building amino acids, helping them grow in size and strength.
Growth hormone is released during non-REM sleep that stimulates tissue growth and repairs muscle.
During REM or rapid eye movement sleep, blood pressure drops, breathing slows and deepens, the brain relaxes, and blood supply to the muscles increases, feeding them oxygen and nutrients.
Unhealthy Sleep
Sleep maintains the muscles’ sharpness, coordination, function, and muscle movement patterns that improve physical performance. The body needs to sleep for at least 7 hours a night for muscles to grow properly. Not getting healthy sleep decreases protein synthesis activity and increases the activity of degradation that leads to muscle loss.
Less Sleep Leads To Eating More
Hormonal changes occur when the body sleeps less, causing individuals to feel hungry more often, increasing the amount of food taken in because after eating, the body does not feel full right away, so the individual continues to eat. Without sleep, the body decreases the production of a hormone that indicates when the body is full and activates a hormone that causes hunger. Insufficient sleep also lowers the body’s sensitivity to insulin. Because of this, the muscle fuel glycogen is not adequately replenished. Without the regular restoration of glycogen, individuals have less energy, insulin sensitivity decreases, increasing the risk of diabetes.
Physical Health
Unhealthy sleep also impacts overall physical health. Individuals that do not get healthy sleep have an increased risk of developing:
Sugar raises blood sugar, which triggers the pancreas to release insulin, fueling the cells causing overstimulation.
Eliminating sugar after dinner can help the body fall asleep.
References
Dattilo, M et al. “Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis.” Medical hypotheses vol. 77,2 (2011): 220-2. doi:10.1016/j.mehy.2011.04.017
Morselli, Lisa et al. “Role of sleep duration in the regulation of glucose metabolism and appetite.” Best practice & research. Clinical endocrinology & metabolism vol. 24,5 (2010): 687-702. doi:10.1016/j.beem.2010.07.005
Murray, Bob, and Christine Rosenbloom. “Fundamentals of glycogen metabolism for coaches and athletes.” Nutrition reviews vol. 76,4 (2018): 243-259. doi:10.1093/nutrit/nuy001
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