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.
New Year�s Resolutions made by well-meaning but, unfortunately, less than 10 percent of people who make resolutions feel that they successfully achieve them and only 45 percent last past six months. Self-improvement goals like lose weight, eat healthier, quit smoking, and life improvement rank in the top five more popular resolutions. So, what is that 10 percent doing that makes them successful at achieving their goals? What sets them apart?
SMART Approach to Successful Goals
The SMART approach is a guide for setting realistic goals and attaining them. It is an acronym that outlines a success-focused strategy for goal setting:
Specific
Measurable
Accountable
Realistic
Timeframe
Each step will bring you closer to achieving your goals and improve your health.
Be SPECIFIC about your goals
Vague, ambiguous goals can�t stand up to time and temptation. Get specific.
Say you want to lose weight. How much do you want to lose? How do you plan to accomplish it? What are your reasons for setting this goal? Whatever goal you are setting, ask why and get specific about the details.
Set Goals that are MEASURABLE
If you set a goal that you can�t measure, how will you know when you reach it?
Any goal that you have can be measured in some way. Weight loss is measured in pounds, how your clothes fit, or how many inches you�ve lost. Eating healthy can be measured by what foods you incorporate into your diet, getting the junk food out of your pantry, and finding healthy recipes.
It helps to break your main goal into several smaller, attainable ones. It lets you see success very early, and you keep seeing success which spurs your motivation, making you less likely to abandon your efforts.
Hold Yourself ACCOUNTABLE
Accountability is a great motivator for helping you stick to your goals. Keeping a journal has long been a great way to keep yourself accountable, but there are many website and software programs that you can use to track your efforts that may prove to be even more effective.
Partnering up with a buddy is also a great strategy. Choosing someone who has a goal similar to yours allows you to hold each other accountable. Plus, success is always better when you can share it with a friend.
Keep Your Goals REALISTIC
Unrealistic or unattainable goals are motivation killers. Even goals that are too difficult or require high-pressure effort over a long period can be challenging to�see all the way through.
As you sit down, think about not only what you want to achieve, but what that looks like in your life. In other words, consider your personality and lifestyle, structuring your goals to accommodate those factors.
If your goal is to lose weight, setting a goal of 30 pounds in 30 days is not only unrealistic but unhealthy. On the other hand, setting a 2 pound per week loss is a goal that you will likely find to be much easier.
Set a TIME-FRAME, but Keep it Flexible
Creating a timeframe for meeting your goals gives your efforts structure which helps to keep you motivated. Make sure your timelines are realistic; give yourself enough time.
If the constraints are too tight, you could find that you veer off the path and even lose sight. Stay flexible, though. If you don�t reach a target within a given timeframe, don�t be afraid to move it a little.
As long as you are moving forward, toward your goal you don�t need to limit yourself just because you didn�t complete it within the time you allotted initially. It�s about meeting your goals�and making lasting changes that will affect your overall health for the better. Cut yourself some slack.
Chiropractic care is a respected, effective treatment for a variety of conditions as well as for promoting overall wellness. Every day patients seek it out to manage their pain, find relief from health issues, and recover from injuries. But did you know that pro athletes also utilize chiropractic for injuries, soreness, and to keep them playing at optimal levels?
What many may not realize is that an estimated 90 percent of top athletes use chiropractic to step up their game. You don�t have to be an athlete to step up your own game with chiropractic care. Here are three benefits that the pros enjoy � and so can you!
Chiropractic is an effective treatment for pain management.
Chiropractic has long been regarded as a natural, non-invasive, drug-free approach to pain management. Numerous studies have proven its effectiveness in treating pain for some conditions and injuries. Many pro athletes utilize this option to manage their pain from overtaxed muscles and ligaments to activity related injuries.
When the spine not correctly aligned it can put pressure or stress on other areas of the body. Spinal adjustments can help relieve pain in ligaments, joints, discs, and muscles. However, chiropractic techniques can be used for all parts of the body, including arms, hands, fingers, feet, hips, and knees.
Chiropractic helps in preventing injury and enhancing performance.
Doctors of Chiropractic understand that when it comes to treatment, there is not a one size fits all option. Every patient is different, and they will tailor a custom plan that benefits the entire body based on lifestyle, activity level, age, health conditions, and other factors.
The first appointment will include a variety of evaluations that help the doctor determine the best course of treatment for you, including the activities you engage in and the frequency. This way he or she can get an idea of your risk of injury and the areas to concentrate on in your treatment. So, whether you are a pro football player or a weekend warrior, chiropractic can improve your performance and help protect you from injury.
Chiropractic helps in treating many types of injuries.
For pro athletes, injuries are just part of the game. High impact sports like hockey, football, and wrestling tend to result in injuries, but even non-contact sports like baseball, cycling, and golf can lead to injuries as well.
Low impact, as well as low impact athletes, find great value in routine adjustments and spinal alignments. This alone helps to lower their risk of injury as well as improve flexibility and enhance performance. It can help reduce the stress and strain that all types of physical activity place on the body, whether you are a pro golfer or football player, or if you enjoy working in your garden or are a stay at home mom running after kids all day.
Sports equipment with a football, basketball, baseball, soccer, tennis and golf ball and badminton hockey puck as recreation and leisure fun activities for team and individual playing.
Some of the top names in pro sports rely on chiropractic to treat injuries, manage pain, and enhance athletic performance. You might recognize some of the names: Barry Bonds, Arnold Schwarzenegger, Lance Armstrong, Evander Holyfield, Tiger Woods, Joe Montana, and Martina Navratilova are just a few. You don�t have to be an athlete, though, to reap the same benefits that the pros do. You can get them by scheduling an appointment with a chiropractor.
Chiropractic care is a safe, useful healthcare option that is appropriate for all ages and activity levels. Your Doctor of Chiropractic will sit down with you and work with you to create a treatment plan that is tailored to meet your unique needs.
Because this type of treatment focuses on the root of the problem instead of just managing symptoms, your treatment plan will usually involve not only adjustments and chiropractic techniques, but dietary recommendations, exercises, and lifestyle modifications as well so that you enjoy whole body wellness.
If you sit behind a desk all day with little or no activity, you could be compromising your physical health, mental health, and brain health which could impact your productivity at work. From a physical standpoint, it isn�t healthy to remain in one position for too long. It can lead to various health conditions including diabetes, heart disease, and even cancer. Experts advise movement. By getting up and walking around every hour or so or do exercises at your desk.
Healthy brain function can�be impacted by inactivity if you sit at work without moving for long periods of time your brain could suffer. The lack of activity could cause it to enter into a state of slumber which can lead to a decrease in brain processing speed and short-term memory loss.
It can also impact a person�s ability to learn or retain new information. It is so important to create an organizational culture that encourages moving around as part of their workday.
Create written policies that encourage and advocate movement during work hours. Incorporate moving workstations, moving meetings, flexible scheduling, more breaks when meetings run long, and a movement-friendly dress code.
Provide information and training to all employees and leadership underlining the importance of the policies and explaining the importance of movement as well as what they can do to support the initiative.
Places
Create workspaces that are conducive to movement, adjusting workstations so that they encourage active movement and incorporating dynamic change into current processes and workflows while minimizing the time employees spend sitting.
Seek out software and applications that encourage users to stretch or get up and move while they are working. Make stairwells more accessible and appealing, improve common areas, and promote collaboration that requires moving to various workstations or common areas.
People
Identify employees who are good role models for movement and train them for leadership roles so that they can encourage other employees to move a part of their workday. Train them in the policies regarding movement and task them with helping to create a culture of health and mobility within the organization.
Organize groups to walk during breaks or meet in common areas for light stretching and other types of movement. Sponsor contests and competitions with prizes for employees who achieve set goals.
Permission
Educate all employees and all levels of management or leadership on the benefits of movement and how it can positively impact personal production and performance as well as organizational outcomes. Stress that moving during the work day should become a regular activity and must be welcomed and allowed. Emphasize that it is the task of all employees to make a culture of movement the norm as opposed to the exception.
The benefits of moving around in the workplace extend far beyond healthier employees and increased production. Employees perceive themselves as valuable to the organization and morale is increased. Employee engagement�improves�on the job, and they invest more in their work as opposed to just doing a job. They are happier, empowered, and more productive at work and take more of an active role in business outcomes as well as their health.
Of course, employees will also enjoy individual benefits such as increased blood flow, as well as improved problem solving, better alertness, and enhanced creativity. A workplace that incorporates movement into its culture is a healthier, happier place to work with more robust, and more satisfied employees. You can�t afford to not implement this simple, effective strategy into your own organizational culture.
Hypermobility Syndrome is a condition of the joints. Characterized by the ability of the joint to move beyond its normal range of motion and is sometimes called �loose joints� or �double jointed.� It is typically a genetic disorder and often identified in children. The gene passes from parent to child, so the condition tends to run in families. Estimated that 10 to 15 percent of children who are otherwise considered to be normal have joints that are hypermobile. However, it can be found in all ages and does not seem to be confined to a particular age group, ethnic group, or population although there are more cases of girls being hypermobile than boys.
Hypermobility Signs and Symptoms
The signs and symptoms of hypermobility can vary widely from person to person. Some people may not experience any symptoms while others have muscle and joint pain along with mild swelling. Usually noted in the evening or later afternoon as well as after moderate physical activity or exercise. The most common areas for pain and achiness are the elbows, knees, thigh muscle, and calf muscle. Often rest will provide relief.
A person who is hypermobile is usually more prone to soft tissue injuries and sprains. Additionally, the affected joints may be more inclined to become dislocated. It can also cause back pain, impaired joint position sense, and even flat feet, osteoarthritis, and nerve compression disorders. Other symptoms include increased bruising, chronic pain, loose skin, and thin scars. Children and young people who are hypermobile often experience growing pains more often than other children.
Most children will grow out of hypermobility; their joints will lose some of their flexibility as they get older along with the symptoms of rarely persist beyond childhood although some adults do find that they get dislocations and sprains much easier.
Causes of Hypermobility
The exact cause of hypermobility is not known, although it does seem to run in families. Genes play a large part in the process, particularly those involved in collagen production which is a vital protein for tendon, joint, and ligament development and function. There are also several�associated�conditions. Genetic disorders like Ehlers-Danlos and Marfan have hypermobility as a component as does Down Syndrome.
Hypermobility Treatment
Treatment for hypermobility depends on the patient. It depends on the symptoms that they are experiencing as well as the severity and how much of an impact the condition has on their quality of life. Mild symptoms may not require any treatment while more moderate to severe symptoms may warrant medication like naproxen, ibuprofen, or acetaminophen for pain. All of which,�can be bought over the counter.
Patients can ward off many of the symptoms or eliminate them by engaging in regular exercise, protecting the joints, practicing good posture, muscle strengthening exercises, and balancing techniques. Orthotics to correct flat feet can also be beneficial.
Chiropractic for Hypermobility
Many people use chiropractic for hypermobility pain and discomfort. The doctor will use adjustments to bring the joints into the appropriate movement pattern and the body into proper alignment, allowing the body to function as it should and relieves stress from joints that were compensating due to misalignment.
The patient may also be advised to do specific exercises at home, and get counseling on improving their posture. Because chiropractic treats the entire body, the patient will find that they learn how to best live with the condition without medication and manage pain naturally. Patients report dramatic improvement in their distress and mobility after regular, consistent chiropractic visits.
El Paso, TX. Massage therapist, Sandra Rubio has worked with Dr. Alex Jimenez for about six years. Sandra discovered how useful and essential chiropractic care can be by caring for individuals on a routine basis. Sandra explains how Dr. Alex Jimenez provides patients with having a better means of healing themselves, without the use of drugs and medications or even through an operation. The trust between Dr. Jimenez and the patient establishes a favorable treatment outcome for many athletes with sports injuries as well as patients with other types of injuries or conditions via chiropractic care. Sandra Rubio recommends Dr. Alex Jimenez as the non-surgical selection for sports accidents.
El Paso, TX. Sports Injury Chiropractic Treatment
Sprains and strains are some of the most common kind of non-surgical injuries frequently reported by an athlete. Sprains are injuries which affect demanding bands that connect the joints and bones, the ligaments. They can be deformed or tear by the stretching of these outside their range. Strains are injuries that affect the muscle fibers or tendons, which operate by anchoring bones. Seeking prompt medical attention can help these cure faster to allow the athlete to be able to heal more quickly. Although sports injuries are mild or moderate, some treatment options can help treat sports injuries.
We are blessed to present to you�El Paso�s Premier Wellness & Injury Care Clinic.
As El Paso�s Chiropractic Rehabilitation Clinic & Integrated Medicine Center,�we passionately are focused on treating patients after frustrating injuries and chronic pain syndromes. We focus on improving your ability through flexibility, mobility and agility programs tailored for all age groups and disabilities.
If you have enjoyed this video and we have helped you in any way, please feel free to subscribe and recommend�us.
Recommend: Dr. Alex Jimenez � El Paso, TX. Chiropractor
Dealing with joint or muscle pain can be a daunting experience. It’s important to work on maintaining mobility and flexibility. The more flexible, the less likely to be injured. One of the best ways to improve flexibility is through stretching.
First and foremost is the need to warm up your muscles before stretching. Stretching first can actually cause injury by pushing the joints too far. Spend a few minutes doing some light activity before stretching. This can be a quick walk or some basic calisthenics.
A chiropractor can recommend stretches, or you can use some of these basic techniques. There are two basic forms of stretching, static and dynamic.
Static Stretching & Dynamic Stretching
Static stretching involves holding a position for a certain period of time in order to loosen up the muscles. This is what most people think of when they think about stretching. However, dynamic stretching involves moving specific parts of the body to work on flexibility.
Effective Back Pain Stretches Can Be Done At Home. For example:
Lie on your back with your knees bent
Grasp one knee in both hands and pull it up towards your chest. Hold this position for 30 seconds
Lower the knee to the starting pose
Repeat with the other knee.
Both knees can be done at the same time.
A Similar Stretch Begins In The Same Position As The Previous Stretch Except:
Instead of lifting your knee to your chest
Roll both legs to one side so that your knees are as close to the floor as possible
Hold this position for 10 seconds, and then roll to the other side
Another Stretch Recommended By Chiropractors Comes From Yoga, Known As The “Cat Pose.”
On the floor hands and knees, with your hands directly under your shoulders.
Let your abdomen drop down towards the floor
Then, reverse this movement by arching your back
Repeat this cycle three to five times
Other Dynamic Stretches Can Also Be Good For Muscle Pain. Try doing:
Hand walks to stretch your shoulders and abdominal muscles.
Stand up straight and slowly lower your hands towards the floor.
Walk your hands out in front of you until you are as far down as you can go.
Then walk your hands back to the starting position.
A Final Stretch That Can Help Sore Back Muscles Known As The “Scorpion.”
Lie face-down and stretch your arms out to the sides
First, slowly move your right foot towards your left arm
Then, move your left foot towards your right arm
Make sure to move in a slow and controlled fashion
When you are suffering from muscle or joint pain, it is a good idea to stretch both in the morning and the evening. By incorporating these exercises into your daily routine, you can avoid common injuries.
If you need further instruction regarding stretches, please give us a call so that you can schedule an appointment.
It’s been great, my turf toe has been getting a lot better. Actually, I didn’t see a doctor for about 4 months and it just kept getting worse. But when I started seeing Dr. Jimenez, it just, little by little it’s been starting to get better. It feels a lot better when I practice and stuff like that. So, it’s getting better. – Vincent Garcia
There’s always a particular risk for athletes when it comes to sports-related injuries, or sports injuries, particularly when participating in physical activities. Moreover, contact sports, such as soccer, baseball, football and basketball, tend to have higher injury rates than any other sport.
Twice as many men suffer sports-related injuries in contrast with females as a consequence of the types of sports that they most commonly engage in. Whether you’re a seasoned and experienced athlete or you simply play as a weekend warrior, there’s always a chance of experiencing a sports injury. Below, we will discuss several of the most common types of sports injuries, or sports-related injuries.
Common Sports Injuries
Sprains and strains are the most common sports injuries. Sprains are medically defined as injuries to the ligaments, or the strong bands which connect bones to the joints. Overly stretching these ligaments beyond their natural range can ultimately damage or even tear them.
Strains are medically referred to as injuries to the muscle fibers or tendons, which connect muscles to bones. Strains are known as “pulled muscles” for a reason, overly stretching or overuse of a muscle can cause tears in the muscle fibers or tendons.
�Think of ligaments and muscle-tendon units like springs,� explained Dr. William Roberts, MD, sports medicine physician at the University of Minnesota and spokesman for the American College of Sports Medicine. �The tissue lengthens with stress and returns to its normal length, unless it is pulled too far out of its normal range.� Additionally, sports injuries can result in a variety of other health issues.
Patellofemoral Syndrome
Accidents in sports which can harm an athlete generally are inclined to be knee injuries. Patellofemoral syndrome could be caused by a slide or fall onto the knees. This type of sports injury involves swelling, inflammation and an imbalance of the knee at its groove. Strengthening exercises and stretching can help provide flexibility and mobility to the muscles. Apart from strengthening exercises and stretches, a doctor of chiropractic, or chiropractor, may utilize therapeutic techniques for this specific injury.
Concussion
A blow to the head could lead to a concussion. Concussions are a serious type of sports injury and these should never be disregarded. Symptoms indicating a possible head injury may include nausea, vomiting, confusion, headache, and slurred speech. Any athlete who incurs a concussion must seek immediate medical attention. Chiropractic care can help with several of the symptoms, such as headaches, related to a concussion.
ACL Tear
The anterior cruciate ligament, or the ACL, is a fundamental ligament found in the knee. An ACL tear can be caused due to a sudden change in directions or coming to a sudden stop when playing sports or during exercise and physical activities. There’s typically swelling, inflammation and uncertainty in movement working with an ACL tear. Chiropractic care can assist with the recovery process of an ACL tear, particularly through physical therapeutics and rehabilitation programs.
Hip Flexor Strain
The hip flexor muscles are all located in the upper front area of the thigh. Sprinting, running slopes and sudden movements could lead to a hip flexor strain. There can be pain and discomfort together with swelling and inflammation in the region surrounding the thigh. Stretching and range of motion exercises employing a doctor of chiropractic, or chiropractor, can help aid with recovery. A chiropractor will work closely with a patient to determine the best treatment approach for their sports injuries.
Shin Splints
With shin splints, there’s usually pain and other painful symptoms in the lower leg, particularly along the tibia. Shin splints are the most common type of sports injuries among runners or running athletes. Ice and cold therapy can help reduce swelling and inflammation on the site. Moreover, runners or running athletes can prevent suffering shin splints by purchasing a good pair of shoes with proper arch support. The right equipment can always promote a safe participation in sports and physical activities.
Sciatica
Sciatica is back pain which radiates down the back of the leg and into the foot. This collection of symptoms is often seen in cyclists and athletes who perform a lot of backwards turning and swinging sports like tennis and golf. Sciatica, or sciatic nerve pain, may be caused by a pinched or compressed nerve, frequently due to a bulging or herniated disc. Chiropractic care is a well-known, alternative treatment option which can help alleviate sciatica, or sciatic nerve pain, symptoms.
Shoulder Injury
Shoulder injuries in sports commonly range from dislocations and misalignments to strains and sprains of the shoulder tendons and ligaments. Because the shoulder is frequently referred to as a weak joint, it is often vulnerable to suffering harm from sports injuries during exercise and physical activities, aside from the athlete’s specific sport. Ice and cold therapy as well as chiropractic care and rehabilitation can help ease the symptoms associated with shoulder injuries.
Tennis or Golf Elbow
This issue is known as an overuse sports injury. Repetitive actions inflame the forearm and wrist. Ice and cold therapy as well as rest normally helps with the symptoms, but stretching and strengthening exercises recommended by a chiropractor can also help.
Groin Pull
Additionally known as a groin strain, the groin muscles can get strained with quick side-to-side movements when engaging in exercises and physical activities. Stretching and strengthening exercises can help with the recovery process in this case as well.
Hamstring Strain
The hamstring muscles can be found in the back of the thigh. When athletes fail to stretch or exercise accordingly before engaging in their specific sports, it can cause this muscle to be pulled. If the symptoms of this condition continue over a couple of weeks, a chiropractor, or doctor of chiropractic, can help provide the necessary treatment through the use of other treatment approaches, such as ultrasound, among others, to help encourage the natural healing of the muscle and improve symptoms.
Dr. Alex Jimenez’s Insight
Although many common sports injuries are often beyond our control, athletes can engage in stretches and exercises before participating in their specific physical activities to help prevent a sports injury. Every workout should start with a gentle warm-up to prevent most of these sports injuries. It’s important for athletes to be mindful of the amount of pressure they exert on their bodies in order for them to avoid suffering sports injuries.
If you’ve suffered a sports injury, make sure to seek immediate medical attention from a qualified and experienced healthcare professional. Many skilled sports medicine doctors are dedicated to sports medicine and also focus on providing rehabilitation determined by the performance requirements of athletes. Healthcare professionals will design a treatment plan targeted to your sports injuries.
Get back in the game with the guidance of qualified and experienced healthcare professionals in sports injuries. Contact us and make sure to schedule a consultation.�The scope of our information is limited to chiropractic as well as to spinal injuries and conditions. To discuss the subject matter, please feel free to ask Dr. Jimenez or contact us at�915-850-0900�.
Curated by Dr. Alex Jimenez
Additional Topics: Acute Back Pain
Back pain is one of the most prevalent causes for disability and missed days at work worldwide. As a matter of fact, back pain has been attributed as the second most common reason for doctor office visits, outnumbered only by upper-respiratory infections. Approximately 80 percent of the population will experience some type of back pain at least once throughout their life. The spine is a complex structure made up of bones, joints, ligaments and muscles, among other soft tissues. Because of this, injuries and/or aggravated conditions, such as herniated discs, can eventually lead to symptoms of back pain. Sports injuries or automobile accident injuries are often the most frequent cause of back pain, however, sometimes the simplest of movements can have painful results. Fortunately, alternative treatment options, such as chiropractic care, can help ease back pain through the use of spinal adjustments and manual manipulations, ultimately improving pain relief.
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