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.
Can physical therapies help treat a high steppage gait from injury or medical conditions and restore normal gait patterns for individuals who have or are developing one?
Walking or gait anthropometric analysis on a treadmill
Neuropathic Gait
Neuropathic gait, aka equine or high steppage gait, is a type of walking abnormality that causes individuals to raise their hips to lift their legs higher than normal. It occurs when individuals have a foot drop or ankle equinus due to loss of dorsiflexion. As a result, the foot hangs with the toes pointing down, causing the toes to drag while walking. The foot may appear floppy when it drops. Foot drop is caused by weakness or paralysis of the anterior tibialis muscle in front of the shin bone. The anterior tibialis muscle contracts to help flex the foot and ankle while walking, ensuring the foot clears the floor and doesn’t drag. Individuals with anterior tibialis weakness or paralysis may have a neuropathic gait and excessively bend the hip and knee while stepping forward, lifting their leg high off the floor to clear the foot to avoid tripping. A physical therapy team can help with a high steppage gait pattern after illness or injury.
Causes
Conditions that can cause anterior tibialis weakness or paralysis and a high steppage gait pattern include:
Sciatica
Pain caused by compression or irritation of the sciatic nerve starts in the lower back and travels down the back of the leg. (McCabe, F. J., McCabe, J. P. 2016)
Peroneal Nerve Injury
Damage to the peroneal nerve branches from the sciatic nerve that help move the lower leg and foot. (Johns Hopkins Medicine. 2024)
Multiple Sclerosis
An autoimmune disease that damages nerve cells in the brain and spinal cord. (Taylor, P. N. et al., 2016)
Balance exercises will help improve overall proprioception, or the sense of the body’s position and movement.
Neuromuscular electrical stimulation, or NMES, can help improve the function of the muscle. (Hollis, S., McClure, P. 2017)
The electrical stimulation artificially contracts the muscle to restore proper function.
For anterior tibialis weakness caused by sciatica, back decompression exercises may be prescribed to relieve pressure off the sciatic nerve.
The exercises release the nerve to restore normal signal transmission up and down the nerve in the lower back.
Neuromuscular electrical stimulation may also be used to help improve muscle function.
Assistive Walking Devices
A therapist may suggest using an assistive device to help the patient walk properly. This could include a wheeled walker or a quad cane. A temporary solution to anterior tibialis weakness is to elevate the foot while walking with an elastic band. Tie a band around the leg below the knee and secure it around the ball of the foot. When swinging the leg forward, the band pulls the foot up. Using it as a temporary solution may help maintain safe mobility. Sometimes, paralysis of the anterior tibialis muscle can become permanent. In this case, individuals may benefit from a special brace called an ankle-foot orthosis. The brace helps to lift the foot and toes off the ground.
For individuals concerned about losing their balance and falling, there are ways to improve walking patterns to stay safe. A healthcare provider may recommend physical therapy to correct gait, strengthen the anterior tibialis muscle, improve balance, and educate on injury prevention. Individuals should discuss symptoms and conditions with a primary physician, healthcare provider, or specialist to guide them in the right direction and determine the best treatment.
Injury Medical Chiropractic and Functional Medicine Clinic uses an integrated approach personalized to the individual that focuses on what works for them and treats injuries and chronic pain syndromes through personalized care plans that improve ability through flexibility, mobility, and agility programs to relieve pain. If other treatment is needed, Dr. Jimenez has teamed up with top surgeons, clinical specialists, medical researchers, and rehabilitation providers to provide the most effective treatments.
Control Foot Motion and Posture
References
McCabe, F. J., & McCabe, J. P. (2016). An Unusual Presentation of Right-Sided Sciatica with Foot Drop. Case reports in orthopedics, 2016, 9024368. doi.org/10.1155/2016/9024368
Kaykisiz, E. K., & Unluer, E. E. (2017). An Unexpected Reason for Isolated Foot Drop: Acute Stroke. Pakistan journal of medical sciences, 33(5), 1288–1290. doi.org/10.12669/pjms.335.13593
Taylor, P. N., Wilkinson Hart, I. A., Khan, M. S., & Slade-Sharman, D. E. (2016). Correction of Footdrop Due to Multiple Sclerosis Using the STIMuSTEP Implanted Dropped Foot Stimulator. International journal of MS care, 18(5), 239–247. doi.org/10.7224/1537-2073.2015-038
Hollis, S., & McClure, P. (2017). Intramuscular Electrical Stimulation for Muscle Activation of the Tibialis Anterior After Surgical Repair: A Case Report. The Journal of orthopaedic and sports physical therapy, 47(12), 965–969. doi.org/10.2519/jospt.2017.7368
Can various stretches provide beneficial results for individuals experiencing TMJ pain by providing relief to the jaw?
Introduction
Many individuals use their jaws to communicate with one another, eat delicious food, and express themselves. The jaw is part of the upper extremities as it has five muscles that allow it to function when the mouth is opening or closing, chewing, and moving from side to side. When common motor functions like yawning, chewing, or speaking produce loud pops or clicks, it can become very painful and more often lead to temporomandibular joint dysfunction or TMJ. TMJ is a joint disorder that can affect a person’s ability to use their jaws properly and can lead to visceral-somatic disorders that can affect the upper extremities, causing them to be miserable. Luckily, many individuals can incorporate various stretches to reduce the impact of TMJ and help relax the stiff muscles around the jaw. Today’s article looks at the effects of TMJ, how various stretches can effectively reduce TMJ, and how additional non-surgical treatments can relieve TMJ pain. We discuss with certified associated medical providers who consolidate our patients’ information to assess pain-like issues associated with TMJ. We also inform and guide patients on various stretches for TMJ and ask their associated medical providers intricate questions to integrate a customized treatment plan to reduce the pain-like issues affecting their jaws. Dr. Jimenez, D.C., includes this information as an academic service. Disclaimer.
The Effects of TMJ
Do you feel stiffness in your jaw after clenching for an extended period? Do you hear excessive loud clicks when opening or closing your jaw? Or do you think your jaw is locking up constantly, making it difficult to open or close your mouth? When many individuals start to feel pain around their jaws excessively, many would often think that it could be tooth pain, but in actuality, it is the temporomandibular joint that is causing the issues. Temporomandibular joint disorder, or TMJ, can be developed through various causes that can impact a person’s jaw and can lead to pain and discomfort. Mechanical factors like jaw injuries, arthritis, teeth clenching, and grinding can cause excessive or unbalanced joint loading to the jaw, which can progress the development of TMJ. (Cardoneanu et al., 2022) When dealing with TMJ, pain can lead to symptoms of tenderness around the joint area of the jaw, difficulty chewing, ear pain, and stiffness.
At the same time, the effects of TMJ pain are often characterized by localized discomfort, as TMJ is a multifactorial musculoskeletal and neuromuscular disorder that can be difficult to diagnose. (Alolayan et al., 2022) This is because of how many individuals chew their foods on one side, which can lead to its development. When the masseter muscles of the jaw begin to overload on the TMJ, it can initiate remodeling on the non-working side of the jaw and cause the pain to flourish over time. (Santana-Mora et al., 2013) However, when dealing with TMJ pain, many individuals can seek out various treatment options that can reduce muscular impairment and disc displacement from the jaw and help improve the mandibular range of motion. (Brighenti et al., 2023)
The Science of Motion-Video
Why Stretching Helps With TMJ
When it comes to reducing TMJ pain, many individuals can seek out non-surgical treatments to reduce the overlapping pain symptoms and restore jaw function. Some of the main objectives that many pain specialists can take into account when dealing with TMJ pain are reducing reflex masticatory muscle pain and helping increase TMJ function through various treatments that can have a positive impact on the jaw. (Ferrillo et al., 2022) Some non-surgical treatments include multiple stretches to help relax the surrounding muscles and jaw and alleviate the tension and discomfort associated with TMJ.
Effective Stretches For TMJ Relief
Stretching can be part of a person’s personalized treatment plan to reduce TMJ pain and its associated comorbidities. Stretching and strengthening exercises can positively affect pain while improving the range of TMJ movement and helping many individuals restore their jaw motor function (Byra et al., 2020). Below are some of the stretches that can help reduce TMJ pain and relax the jaw muscles.
Relaxed Jaw Exercise
How to Do It: Place the tongue gently on the roof of the mouth behind the upper front teeth. This allows the teeth to come apart while relaxing the jaw muscles.
Benefits: This exercise helps relax the jaw and ease muscle tension.
Partial Goldfish Exercises
How to Do It: Place the tongue gently on the roof of the mouth and one finger in front of the ear where the TMJ is located. Place your middle finger on your chin. Drop your lower jaw halfway and close. Perform this exercise six times in one set.
Benefits: This stretch helps target the jaw’s range of motion and reduce joint stiffness.
Full Goldfish Exercises
How to Do It: Similar to the partial opening, but open your mouth fully this time.
Benefits: This stretch helps enhance the full range of motion and reduce joint stiffness.
Chin Tucks
How to Do It: Sitting upright in a chair, pulling your chin straight back, creating a “double chin.” Hold for three seconds, and then release.
Benefits: This exercise helps strengthen the neck muscles, improves posture, and reduces strain on the jaw.
Additional Tips To Reduce TMJ
Along with these stretches, additional tips for managing and reducing TMJ by avoiding excessive jaw movements and applying hot/cold packs to reduce any residual inflammation correlating with TMJ. When people with TMJ start incorporating non-surgical treatments and stretches to relieve the pain, it can help increase the mandibular active range of motion and provide beneficial relief. (Urbanski et al., 2021) This, in turn, allows many people with TMJ pain to be more mindful of the body and make small changes in their health and well-being.
References
Alolayan, A., Alsayed, S. S., Salamah, R. M., Ali, K. M., Alsousi, M., & Elsayed, S. (2022). Temporomandibular joint (TMJ) disorders prevalence and awareness of appropriate clinical practices, among Al-Madinah community in Saudi Arabia. F1000Res, 11, 395. doi.org/10.12688/f1000research.104272.2
Brighenti, N., Battaglino, A., Sinatti, P., Abuin-Porras, V., Sanchez Romero, E. A., Pedersini, P., & Villafane, J. H. (2023). Effects of an Interdisciplinary Approach in the Management of Temporomandibular Disorders: A Scoping Review. Int J Environ Res Public Health, 20(4). doi.org/10.3390/ijerph20042777
Byra, J., Kulesa-Mrowiecka, M., & Pihut, M. (2020). Physiotherapy in hypomobility of temporomandibular joints. Folia Med Cracov, 60(2), 123-134. www.ncbi.nlm.nih.gov/pubmed/33252600
Cardoneanu, A., Macovei, L. A., Burlui, A. M., Mihai, I. R., Bratoiu, I., Rezus, II, Richter, P., Tamba, B. I., & Rezus, E. (2022). Temporomandibular Joint Osteoarthritis: Pathogenic Mechanisms Involving the Cartilage and Subchondral Bone, and Potential Therapeutic Strategies for Joint Regeneration. Int J Mol Sci, 24(1). doi.org/10.3390/ijms24010171
Ferrillo, M., Giudice, A., Marotta, N., Fortunato, F., Di Venere, D., Ammendolia, A., Fiore, P., & de Sire, A. (2022). Pain Management and Rehabilitation for Central Sensitization in Temporomandibular Disorders: A Comprehensive Review. Int J Mol Sci, 23(20). doi.org/10.3390/ijms232012164
Santana-Mora, U., Lopez-Cedrun, J., Mora, M. J., Otero, X. L., & Santana-Penin, U. (2013). Temporomandibular disorders: the habitual chewing side syndrome. PLOS ONE, 8(4), e59980. doi.org/10.1371/journal.pone.0059980
Urbanski, P., Trybulec, B., & Pihut, M. (2021). The Application of Manual Techniques in Masticatory Muscles Relaxation as Adjunctive Therapy in the Treatment of Temporomandibular Joint Disorders. Int J Environ Res Public Health, 18(24). doi.org/10.3390/ijerph182412970
Can a rowing machine provide a full-body workout for individuals looking to improve fitness?
A group of people exercise in the gym using a rowing machine together. A side view of a sportswoman exercising on a rowing machine in a CrossFit center. A muscular girl and a sporty man are working out on a training simulator at a CrossFit gym.
Rowing Machine
Today, rowing machines are widely recognized as effective fitness tools. They can be found in gyms, fitness centers, physical therapy, and sports rehabilitation clinics. Rowing is low-impact, allowing control of movement and pace, and is recommended for active recovery. It’s sometimes recommended as an exercise for individuals with early stages of osteoarthritis.
Benefits
The benefits include:
Rowing is a total-body workout that strengthens major muscle groups in the arms, legs, and core and increases cardiovascular endurance.
The upper and lower body are used on every stroke.
Strengthens and tones the muscles.
Rowing burns significant calories without placing added stress on the joints.
Improves endurance and heart and lung health.
Cardiovascular Fitness
Rowing is a rare exercise that involves power and endurance. It is an aerobic exercise that increases the body’s heart rate and oxygen, improving cardiovascular fitness. (Hansen RK, et al. 2023) Through continuous, rhythmic movement, which increases oxygen utilization, rowing enhances the heart and lungs’ ability to supply oxygen to the body and works on muscular endurance.
Full-Body Workout
A rowing workout is a comprehensive full-body workout that simultaneously works multiple body areas and muscle groups, specifically the arms, back, core, and legs. The motion moves major muscle groups through the full range of motion, promoting flexibility and muscle tone improvements that are great for individuals with trouble with weight-bearing exercises like running. Rowing can also improve physiological markers, depending on the intensity of the workout and the heart rate zone maintained.
Joint-Friendly
Rowing is a low-impact exercise, making it easier on joints and suitable for individuals with joint concerns or those looking for a joint-friendly workout. The workout engages the largest muscles in a low-impact way with no pounding on the joints or excessive rotation.
Burns Calories
Rowing can be an efficient way to burn calories. Its cardiovascular and resistance training combination makes it an effective tool for weight management and weight loss. Alternating between higher and lower intensities can enhance calorie burning during and after the exercise session from excess post-exercise oxygen consumption (EPOC),also known as the afterburn effect. (Sindorf, M. A. G. et al., 2021)
Improves Posture
Maintaining a healthy posture offers numerous benefits, such as improving breathing ability, aiding in digestion, and preventing injuries. (Kim D, 2015) Rowing can be an effective workout that enhances postural strength and awareness and reduces back pain risks. Proper spine activation is necessary for efficient rowing, which also helps to pull the shoulders back. The hip flexors help to lengthen during the drive phase while the shoulders open. Proper rowing technique involves:
Dorsiflexion of the foot.
Stretching of the Achilles tendon.
Engaging the tibialis.
Getting Started
Rowing is not too difficult to get started. Following techniques shared by experts will help improve the experience and reduce the risk of injury.
Maintaining Upright Posture
The back should be straight throughout the movement.
Brace the core muscles to keep the back from rounding while bending at the knees and hips during the movement.
This keeps the body aligned, prevents injuries, and makes the exercise more effective.
Maintain Stroke Sequences
There are four parts to the sequence:
The catch – is when you sit at the front of the machine with your knees bent and arms reaching out to hold the handle.
The drive – is the next step, which involves pushing into the platform with your heels and driving through your legs while engaging your legs, glutes, and core. During the drive, you want to lean back slightly as you push with your legs while pulling the handle to the bottom of the rib cage.
The finish – lean back a little more while pulling the handle to the lower chest level.
The recovery – extend your arms forward while bending the hips to bring the torso forward, using your legs to pull back to the starting position.
Adjust Resistance Accordingly
Most rowing machines have adjustable resistance settings. Beginners should start with a lower resistance level to focus on proper technique and gradually increase as they become more comfortable so that the resistance provides a challenge without compromising form. On a rowing machine, the individual should feel like they are gliding efficiently over water with strong, powerful strokes repeated for however many reps depending on the workout.
Breathing
Aerobic workouts require proper breathing. It is recommended to inhale during the recovery phase as you slide the seat forward and exhale during the drive phase when pushing through the legs. Breathing in sync with the rowing motion keeps the oxygen flow going, so the body maintains energy and smooth strokes.
Injury Medical Chiropractic and Functional Medicine Clinic
As with any fitness program, individuals should consult a healthcare professional or fitness expert, especially if pre-existing health conditions or concerns exist. At Injury Medical Chiropractic and Functional Medicine Clinic, we focus on what works for you and strive to better the body through researched methods and total wellness programs. We focus on treating patients’ injuries and chronic pain syndromes to create personalized care plans that improve ability through flexibility, mobility, and agility programs personalized to the individual. Using an integrated approach, our goal is to relieve pain naturally by restoring health and function to the body through Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine protocols. If other treatment is needed, Dr. Jimenez has teamed up with the top surgeons, clinical specialists, medical researchers, and premier rehabilitation providers to provide the most effective treatments available.
Core Exercises and Back Pain
References
Hansen, R. K., Samani, A., Laessoe, U., Handberg, A., Mellergaard, M., Figlewski, K., Thijssen, D. H. J., Gliemann, L., & Larsen, R. G. (2023). Rowing exercise increases cardiorespiratory fitness and brachial artery diameter but not traditional cardiometabolic risk factors in spinal cord-injured humans. European journal of applied physiology, 123(6), 1241–1255. doi.org/10.1007/s00421-023-05146-y
Sindorf, M. A. G., Germano, M. D., Dias, W. G., Batista, D. R., Braz, T. V., Moreno, M. A., & Lopes, C. R. (2021). Excess Post-Exercise Oxygen Consumption and Substrate Oxidation Following High-Intensity Interval Training: Effects of Recovery Manipulation. International journal of exercise science, 14(2), 1151–1165.
Kim, D., Cho, M., Park, Y., & Yang, Y. (2015). Effect of an exercise program for posture correction on musculoskeletal pain. Journal of physical therapy science, 27(6), 1791–1794. doi.org/10.1589/jpts.27.1791
Can various stretches be beneficial for individuals dealing with wrist and hand pain by reducing pain and discomfort to the extremities?
Introduction
In a technological-driven world, it is common for people to experience wrist and hand pain at some point in their lives. The hands are part of the body’s upper extremities and are used for various tasks and chores throughout the entire day. The forearms provide a causal relationship with the hands and wrists for the upper extremities since they offer very important motor functions to the body. The hands support the body when carrying something; the various muscles, ligaments, tendons, and joints help the wrist with mobility and flexibility. However, when injuries or everyday movements begin to affect the forearms and cause issues with the hands and wrist, it can be difficult to do simple tasks and negatively impact a person’s way of life. Fortunately, numerous ways exist to reduce the pain and discomfort of the wrist and hands. Today’s article focuses on what causes wrist and hand pain, how to prevent wrist and hand pain from returning, and how incorporating various can help reduce the pain-like effects. We discuss with certified medical providers who consolidate our patients’ information to assess the multiple causes that lead to the development of wrist and hand pain. We also inform and guide patients on how various stretches and techniques can help reduce the chances of wrist and hand pain from returning. We also encourage our patients to ask their associated medical providers many intricate and important questions about incorporating these stretches and techniques into their daily routines to live healthier lives. Dr. Jimenez, D.C., includes this information as an academic service. Disclaimer.
What Causes Hand and Wrist Pain?
Do you often feel pain or stiffness in your wrist after typing all day on the computer or phone? Do you have trouble gripping items in your hands? Or how often do your hands ache that massaging them causes temporary relief? Many people, including older adults, have experienced pain at some point, and most of the time, it affects the hands and wrists. Since everyone uses their hands and wrists when performing various tasks, when injuries or repetitive movements start to affect the hands and wrists, it can have a huge impact on simple tasks. When dealing with wrist and hand pain, it can make life unbearable for the person. Since pain is a normal protective response to any injuries and potentially harmful stimuli in its acute form, when prolonged or dysfunctional neuromuscular issues start to affect the body, it may contribute to disability and pain. (Merkle et al., 2020) For wrist and hand pain, many occurrences that lead to its development result from micro-stress or repetitive tear usage.
This is because since the world is technological-driven, many people are using computers or smartphones to communicate with each other, which can be one of the causes of the development of wrist and hand pain. When many people frequently use electronic devices, the frequent movements and uses of the thumbs will increase their load and become a higher prevalence of musculoskeletal disorders. (Baabdullah et al., 2020) Other studies stated that when many individuals begin to do repetitive movements constantly and have different positions of their wrist joints while using their electronic devices continually, it can cause pain to their wrist joints and affect the structure. (Amjad et al., 2020) Additionally, when repetitive vibration exposures or forceful angular motions affect the hands and wrists, it can lead to carpal tunnel syndrome and affect the hands. (Osiak et al., 2022) The various joints, tendons, and muscles also become affected in the hands and wrist as trigger points in the forearm. Fortunately, there are multiple ways that many people can reduce the pain-like effects of wrist and hand pain.
The Benefits of Stretching-Video
How To Prevent Wrist & Hand Pain From Returning
There are numerous ways to reduce wrist and hand pain, and many people try to find therapeutic solutions to mitigate the pain. Non-surgical treatments like manual therapy can help with wrist and hand pain by using mobilization forces to allow wrist flexion and extension to improve motor function. (Gutierrez-Espinoza et al., 2022) Another non-surgical treatment that can help with wrist and hand pain is acupuncture. Acupuncture utilizes small, solid, thin needles to be placed in various acupoints in the forearm to reduce the pain intensity and bring back the mobility function to the hands and wrist. (Trinh et al., 2022)
Various Stretches For Wrist & Hand Pain
Fortunately, there’s a simple and accessible way for many individuals to reduce the effects of wrist and hand pain-stretching and incorporating yoga into their routine. Yoga stretches for the hands and wrists can help decompress and reduce stiffness, and these stretches can be done for just a few minutes, providing beneficial results. (Gandolfi et al., 2023) Below are some of these stretches that can be easily incorporated into anyone’s routine, making it easier for you to take control of your wrist and hand health.
Wrist Flexor Stretch
How to Do It:
Extend your arm in front of you with your palm up.
Use your other hand to gently pull the fingers back toward the body until you feel a stretch in your forearm.
Hold this position for about 15 to 30 seconds.
Repeat 2-3 times with each wrist.
Wrist Extensor Stretch
How to Do It:
Extend your arm in front of your body with your palm facing down.
Gently pull the fingers towards your body with your other hand until you feel a stretch on the outside of your forearm.
Hold for 15 to 30 seconds.
Do this 2-3 times per wrist.
Prayer Stretch
How to Do It:
Put the palms together in a prayer position in front of the chest, below the chin.
Slowly lower the conjoined hands towards the waistline, keeping the hands close to your stomach and your palms together until you feel a stretch under your forearms.
Hold for at least 30 seconds and repeat a few times.
Tendon Glides
How to Do It:
Start with your fingers extended straight out.
Then, bend your fingers to form a hook fist; you should feel a stretch but no pain.
Return to the starting position and bend your fingers to touch the top of your palm, keeping your fingers straight.
Finally, bend your fingers into a full fist.
Repeat the sequence ten times.
Thumb Stretch
How to Do It:
Extend your hand with your fingers together.
Pull your thumb away from your fingers as far as comfortable.
Hold for 15 to 30 seconds.
Repeat 2-3 times with each thumb.
Shake It Out
How to Do It:
After stretching, shake your hands lightly as if trying to dry them off. This helps reduce tension and promote circulation.
References
Amjad, F., Farooq, M. N., Batool, R., & Irshad, A. (2020). Frequency of wrist pain and its associated risk factors in students using mobile phones. Pak J Med Sci, 36(4), 746-749. doi.org/10.12669/pjms.36.4.1797
Baabdullah, A., Bokhary, D., Kabli, Y., Saggaf, O., Daiwali, M., & Hamdi, A. (2020). The association between smartphone addiction and thumb/wrist pain: A cross-sectional study. Medicine (Baltimore), 99(10), e19124. doi.org/10.1097/MD.0000000000019124
Gandolfi, M. G., Zamparini, F., Spinelli, A., & Prati, C. (2023). Asana for Neck, Shoulders, and Wrists to Prevent Musculoskeletal Disorders among Dental Professionals: In-Office Yoga Protocol. J Funct Morphol Kinesiol, 8(1). doi.org/10.3390/jfmk8010026
Gutierrez-Espinoza, H., Araya-Quintanilla, F., Olguin-Huerta, C., Valenzuela-Fuenzalida, J., Gutierrez-Monclus, R., & Moncada-Ramirez, V. (2022). Effectiveness of manual therapy in patients with distal radius fracture: a systematic review and meta-analysis. J Man Manip Ther, 30(1), 33-45. doi.org/10.1080/10669817.2021.1992090
Merkle, S. L., Sluka, K. A., & Frey-Law, L. A. (2020). The interaction between pain and movement. J Hand Ther, 33(1), 60-66. doi.org/10.1016/j.jht.2018.05.001
Osiak, K., Elnazir, P., Walocha, J. A., & Pasternak, A. (2022). Carpal tunnel syndrome: state-of-the-art review. Folia Morphol (Warsz), 81(4), 851-862. doi.org/10.5603/FM.a2021.0121
Trinh, K., Zhou, F., Belski, N., Deng, J., & Wong, C. Y. (2022). The Effect of Acupuncture on Hand and Wrist Pain Intensity, Functional Status, and Quality of Life in Adults: A Systematic Review. Med Acupunct, 34(1), 34-48. doi.org/10.1089/acu.2021.0046
For individuals who are getting older, can increasing bone strength help prevent fractures and optimize bone health?
Bone Strength
Bone strength is important, as a fractured hip can be serious for older individuals. A study found that for individuals in their 60s who had a hip fracture, 6.5% of women and 9.4% of men died within a year. Among individuals in their 80s, 13.1% of women and 19.6% of men died within a year. (Dimet-Wiley, et al., 2022)
Increasing bone strength can help prevent various issues. A small increase in bone mineral density has been shown to help reduce the risk of fractures, especially hip fractures. A decades-long study found that just a 3% increase in bone strength helps lower the chance of breaking a hip. Researchers enrolled two groups of individuals aged 60 and older, one in 1989 and the second in 1999.
The bone mineral density of each subject’s femoral neck joint at the top of the thigh bone near the hip was measured.
They then followed the subjects for years to see who experienced hip fractures.
While the bone mineral density of the second group was only 3% higher than the first group, these subjects experienced a 46% reduction in hip fractures. (Tran, T. et al., 2023)
Bone Loss
Bone loss is progressive in men and women and increases as the body ages. Osteoporosis is a condition in which bone tissue deteriorates. (Department of Health and Human Services Office of Disease Prevention and Health Promotion. 2020) Bones constantly break down and reform as a normal remodeling process. If the balance of this process is impaired, osteoporosis develops, resulting in more bone breakdown than formation. While men and women experience bone loss, it’s more common in females. (National Institute of Arthritis and Musculoskeletal Diseases. 2022) Menopause is a risk factor because of the decline of estrogen (National Library of Medicine, Medline Plus, 2022). Estrogen reinforces bone strength by protecting against bone breakdown; with estrogen loss, bone breakdown increases. However, anyone of any age or background can experience bone loss due to the following:
While some loss of bone strength is common, several strategies exist to maintain bone health. Exercise, specifically weight-bearing activities, can increase bone strength. When bones and muscles are used to hold a position against gravity, this mechanically stresses the bone, causing it to reform stronger. Movement and physical exercise as medicine and the forces transmitted through the bones generate mechanical signals that tell the cells to increase bone formation relative to breakdown. Exercises focusing on posture, balance, gait, and coordination are recommended for individuals with osteoporosis to strengthen the core, quadriceps, and hip flexors. Different types of exercises can include:
Walking to strengthen the spine and hips.
Walking outside or on a treadmill provides more loading force to the bone.
Planks and push-ups can strengthen the forearm and wrist bones.
Holding a water bottle in each hand and lifting up and down 10 times together or alternating a few times a day.
Side leg lifts can strengthen the hip and forearm bones simultaneously.
Weight training provides the bones with a workout by having them support a weight load.
Any exercise therapy program should be designed by a healthcare provider, physical therapist, and trainer according to the individual’s condition and appropriate for them.
Diet
What goes into the body definitely affects bone health. Calcium and vitamin D are key to bone building, but both are needed as vitamin D is needed to absorb the calcium ingested. Calcium can be found in:
Dairy
Dairy products and non-dairy alternatives are fortified with calcium.
Leafy greens.
Beans.
Almonds.
The recommended daily calcium intake for adults over 50 is 1,200 milligrams.
Vitamin D can come from:
Sunlight
Fish.
Mushrooms.
Fortified milk.
Supplements.
The recommended daily vitamin D intake for adults aged 70 is 15 micrograms and 20 micrograms for individuals over 70.
Studies have found that increasing calcium and vitamin D intake with supplements can help maintain bone health. Talk to a healthcare provider about whether supplements could be beneficial.
Hormone Therapy
Females also naturally produce testosterone, which promotes bone formation. As levels drop with age and negatively impact bone strength, hormone therapy could be recommended. Declining testosterone levels start with women in their 20s and men in their 30s. The typical drop in women is 1% to 3% yearly before menopause and stabilizes somewhat afterward. Female patients at risk of bone loss may be prescribed testosterone in various forms that continuously emit the hormone. The dosage is low, so patients do not experience unwanted hair growth or skin changes. Combined with estrogen, testosterone effectively increases bone growth in female patients. Not everyone is a candidate for hormone therapy, like individuals with a history of breast cancer, heart disease, blood clots, or liver disease. (National Library of Medicine. Medline Plus, 2019)
Making small adjustments can optimize bone health and overall well-being
At Injury Medical Chiropractic and Functional Medicine Clinic, we passionately focus on treating patients’ injuries and chronic pain syndromes to create personalized care plans that improve ability through flexibility, mobility, and agility programs tailored to the individual. Using an integrated approach, our goal is to relieve pain naturally by restoring health and function to the body through Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine protocols. If the individual needs other treatment, they will be referred to a clinic or physician best suited for them, as Dr. Jimenez has teamed up with the top surgeons, clinical specialists, medical researchers, and premier rehabilitation providers to provide the most effective clinical treatments. We focus on what works for you and strive to better the body through researched methods and total wellness programs.
Chiropractic Care: Movement Medicine
References
Dimet-Wiley, A., Golovko, G., & Watowich, S. J. (2022). One-Year Postfracture Mortality Rate in Older Adults With Hip Fractures Relative to Other Lower Extremity Fractures: Retrospective Cohort Study. JMIR aging, 5(1), e32683. doi.org/10.2196/32683
Tran, T. S., Ho-Le, T. P., Bliuc, D., Center, J. R., Blank, R. D., & Nguyen, T. V. (2023). Prevention of Hip Fractures: Trade-off between Minor Benefits to Individuals and Large Benefits to the Community. Journal of bone and mineral research : the official journal of the American Society for Bone and Mineral Research, 38(11), 1594–1602. doi.org/10.1002/jbmr.4907
Can incorporating various yoga poses help reduce neck tension and provide pain relief for individuals dealing with neck pain?
Introduction
Within the hustling and bustling of modern life, it is common for many individuals to carry stress in their bodies. When the body deals with everyday stressors, tension, discomfort, and pain can often manifest in the upper and lower portions of the body. When the body’s upper and lower portions deal with these issues, they can cause overlapping risk profiles in the musculoskeletal system. One of the most common musculoskeletal issues is neck pain. It can cause many problems to the cervical portion of the spine and cause the surrounding muscles to become tense and in pain from the stress of everyday responsibilities. Luckily, there are numerous ways to reduce stress from the neck and help relax the affected muscles from discomfort, including yoga. In today’s article, we will look at how neck pain affects the upper body, the benefits of yoga for neck pain, and various yoga poses to reduce the overlapping effects of neck pain. We discuss with certified medical providers who consolidate our patients’ information to assess how neck pain is correlated with everyday stressors that affect the upper body. We also inform and guide patients on how yoga and the various poses can benefit the body and provide pain relief to the surrounding muscles. We also encourage our patients to ask their associated medical providers many intricate and important questions about incorporating yoga into their daily routine to reduce muscle tension and provide clarity to their bodies. Dr. Jimenez, D.C., includes this information as an academic service. Disclaimer.
How Does Neck Pain Affect The Upper Body?
Do you feel discomfort or pain in your neck and shoulders after a long, hard workday? Do you notice you hunched more than usual when doing your daily routine? Or do you see yourself developing a hunched posture from looking at the computer screen or phone for an extended period? Many of these normal motions are often correlated with the upper body, especially in the neck and shoulder regions, which causes neck pain. As one of the most common problems affecting many people worldwide, neck pain is a multifactorial disease with numerous risk factors contributing to its development. (Kazeminasab et al., 2022) Like back pain, neck pain can have acute and chronic stages depending on the severity and environmental factors leading to its development. The various muscles, ligaments, and tissues surrounding the neck and shoulders keep the neck stable and mobile. When many individuals overuse these muscles in the neck and shoulders repetitively, it can increase neck pain in the upper body in adulthood. (Ben Ayed et al., 2019)
When acute neck pain turns chronic, it can cause the individual to be in constant discomfort, pain, and misery, so they start to look for various solutions to reduce the correlating symptoms when speaking to their primary doctors. When many individuals begin to explain to their doctors what their daily routine looks like, many doctors will start to assess and formulate a plan that focuses on any specific description of any injuries, including potential mechanisms, inciting and relieving factors, and pain patterns they have encountered throughout the day to come up with a personalized treatment plan to not only reduce neck pain but also provide relief to tension and discomfort to the body. (Childress & Stuek, 2020)
The Science of Motion- Video
The Benefits Of Yoga For Neck Pain
Many primary doctors will work with associated medical providers to develop a personalized plan to relieve neck pain and its associated symptoms in many individuals. Many of these customized treatment plans include spinal manipulation, acupuncture, massage, decompression therapy, and therapeutic exercises. One of the therapeutic exercises that many individuals have utilized is yoga. Yoga is a holistic practice encompassing breathing control, meditation, and various poses to stretch and strengthen the affected upper muscles. Yoga is excellent for reducing neck pain and helping with upper cervical spine mobility, stretching the neck musculature to help the individual improve mobility and flexibility. (Raja et al., 2021) Additionally, the effects of yoga and its many poses can reduce tension, give clarity to the mind, and allow the nutrients and oxygen to the musculo-articular system to naturally heal the body itself. (Gandolfi et al., 2023)
Yoga Poses For Neck Pain
At the same time, many individuals with sedentary jobs that correlate to neck pain have implemented yoga as part of their routine. Yoga improves their range of joint motion and cognitive function and helps relieve musculoskeletal discomfort in the neck and shoulder regions. (Thanasilungkoon et al., 2023) Below are some of the various yoga poses that can help reduce the pain-like symptoms of neck pain and ease the surrounding muscles.
Seated Neck Stretches
For seated neck stretches, this yoga pose helps stretch and release the neck muscles that carry tension and stress in the cervical region of the body.
In a seated upright position, turn the head to the right and gently lift the chin.
You should feel a stretch along the left side of the neck and shoulders.
Hold the position for three to five breaths and repeat on the left side.
Camel Pose
For the camel pose, this yoga pose helps strengthen the front neck muscles while easing tension on the shoulders and back of the neck.
You can kneel on a yoga mat by keeping your knees and feet hip-distance apart while keeping the pelvis neutral.
Lift the chest while arching your back and pressing the pelvis slightly forward.
Bring the fingertips to the heels or yoga blocks beside the ankles.
Focus on drawing the chin close to the neck while pressing the feet to the mat.
Hold the position for three to five breaths before releasing and lifting the sternum to rise back up.
Sphinx Pose
The sphinx pose allows you to lengthen and strengthen the spine while stretching the shoulders and releasing tension.
On a yoga mat, lie on your stomach with the elbows under the shoulders.
Press your palms and forearms on the mat and tighten the lower half to support you as you lift your upper torso and head.
Keep looking straight ahead as you are being mindful of lengthening the spine.
Hold this position for three to five breaths.
Thread The Needle Pose
The thread-the-needle pose helps release tension stored in the neck, shoulders, and back.
On a yoga mat, start in an all-fours position with the wrist under the shoulders and the knees under the hips.
Lift the right hand and move it to the left along the floor with the palm facing up.
Hold the position for three to five breaths for thirty seconds and release.
Return to the all-fours position and repeat to the left side.
Conclusion
Overall, incorporating yoga as part of a daily routine can provide beneficial results in reducing neck pain and its associated comorbidities. Yoga does not require hours of practice or even contorting into various poses, as just a few minutes of gentle stretching and mindful breathing each day can provide positive results. When people start to utilize yoga as part of their daily activities, they will notice their posture improving, their minds clearer than ever, and live a happier, healthier life without dealing with neck pain.
References
Ben Ayed, H., Yaich, S., Trigui, M., Ben Hmida, M., Ben Jemaa, M., Ammar, A., Jedidi, J., Karray, R., Feki, H., Mejdoub, Y., Kassis, M., & Damak, J. (2019). Prevalence, Risk Factors and Outcomes of Neck, Shoulders and Low-Back Pain in Secondary-School Children. J Res Health Sci, 19(1), e00440. www.ncbi.nlm.nih.gov/pubmed/31133629
Childress, M. A., & Stuek, S. J. (2020). Neck Pain: Initial Evaluation and Management. American Family Physician, 102(3), 150-156. www.ncbi.nlm.nih.gov/pubmed/32735440
Gandolfi, M. G., Zamparini, F., Spinelli, A., & Prati, C. (2023). Asana for Neck, Shoulders, and Wrists to Prevent Musculoskeletal Disorders among Dental Professionals: In-Office Yoga Protocol. J Funct Morphol Kinesiol, 8(1). doi.org/10.3390/jfmk8010026
Kazeminasab, S., Nejadghaderi, S. A., Amiri, P., Pourfathi, H., Araj-Khodaei, M., Sullman, M. J. M., Kolahi, A. A., & Safiri, S. (2022). Neck pain: global epidemiology, trends and risk factors. BMC Musculoskelet Disord, 23(1), 26. doi.org/10.1186/s12891-021-04957-4
Raja, G. P., Bhat, N. S., Fernandez-de-Las-Penas, C., Gangavelli, R., Davis, F., Shankar, R., & Prabhu, A. (2021). Effectiveness of deep cervical fascial manipulation and yoga postures on pain, function, and oculomotor control in patients with mechanical neck pain: study protocol of a pragmatic, parallel-group, randomized, controlled trial. Trials, 22(1), 574. doi.org/10.1186/s13063-021-05533-w
Thanasilungkoon, B., Niempoog, S., Sriyakul, K., Tungsukruthai, P., Kamalashiran, C., & Kietinun, S. (2023). The Efficacy of Ruesi Dadton and Yoga on Reducing Neck and Shoulder Pain in Office Workers. Int J Exerc Sci, 16(7), 1113-1130. www.ncbi.nlm.nih.gov/pubmed/38287934
For individuals looking to improve their fitness health, can a fitness assessment test identify potential areas and help evaluate overall health and physical status?
Fitness Assessment
A fitness test, also known as a fitness assessment, helps evaluate an individual’s overall and physical health. It comprises a series of exercises to design an appropriate exercise program for general health and fitness. (National Strength and Conditioning Association. 2017) Fitness assessment testing benefits include:
Identifying areas that need improvement.
Assisting professionals in understanding what types of exercise are safest and most effective.
Helping measure fitness progress over time.
Allowing for an individualized plan that can help prevent injuries and maintain the body’s overall health.
An assessment can comprise a wide range of tests, including:
Body composition tests.
Cardiovascular stress tests.
Endurance tests.
Range of motion tests.
They are meant to ensure the individual won’t be at risk of injury and provide the trainer with the insights needed to establish clear and effective fitness goals. Individuals who wonder whether fitness testing would benefit them should consult their healthcare provider.
General Health
Before starting a fitness program, it is important to inform the trainer of individual medical history and get the necessary approval from a primary healthcare provider. (Harvard Health Publishing. Harvard Medical School. 2012) Fitness specialists usually use one or more screening tools to help determine individual baseline health.
This may include obtaining vital sign measurements like height and weight, resting heart rate/RHR, and resting blood pressure/RBP. Many trainers will also use a physical activity readiness questionnaire/PAR-Q comprising questions about general health. (National Academy of Sports Medicine. 2020) Among the questions, individuals may be asked about the medications being taken, any problems with dizziness or pain, or medical conditions that may impair their ability to exercise.
Body Composition
Body composition describes total body weight components, including muscles, bones, and fat. The most common methods for estimating body composition include:
Bioelectrical Impedance Analysis – BIA
During BIA, electrical signals are sent from electrodes through the soles of the feet to the abdomen to estimate body composition. (Doylestown Health. 2024)
These measurements use calipers to estimate the amount of body fat in a fold of skin.
Cardiovascular Endurance
Cardiovascular endurance testing, also known as stress testing, measures how efficiently the heart and lungs work to supply oxygen and energy to the body during physical activity. (UC Davis Health, 2024) The three most common tests used include:
12-minute Run Tests
Twelve-minute run tests are performed on a treadmill, and an individual’s pre-exercise heart and respiration rates are compared with post-exercise heart and respiration rates.
Exercise Stress
Exercise stress testing is performed on a treadmill or stationary bike.
It involves using a heart monitor and blood pressure cuff to measure vital signs during exercise.
VO2 Max Testing
Performed on a treadmill or stationary bike.
V02 max testing uses a breathing device to measure the maximum rate of oxygen consumption during physical activity (UC Davis Health, 2024)
Some trainers will incorporate exercises like sit-ups or push-ups to measure response to specific exercises.
These baseline results can be used later to see if health and fitness levels have improved.
Strength and Endurance
Muscle endurance testing measures the length of time a muscle group can contract and release before it fatigues. Strength testing measures the maximal amount of force a muscle group can exert. (American Council on Exercise, Jiminez C., 2018) The exercises used include:
The push-up test.
Core strength and stability test.
Sometimes, a trainer will use a metronome to measure how long the individual can keep up with the rhythm. The results are then compared to individuals of the same age group and sex to establish a baseline level. Strength and endurance tests are valuable as they help the trainer spot which muscle groups are stronger, vulnerable, and need focused attention. (Heyward, V. H., Gibson, A. L. 2014).
Flexibility
Measuring the flexibility of joints is vital in determining whether individuals have postural imbalances, foot instability, or limitations in range of motion. (Pate R, Oria M, Pillsbury L, 2012)
Shoulder Flexibility
Shoulder flexibility testing evaluates the flexibility and mobility of the shoulder joint.
It is performed by using one hand to reach behind the neck, between the shoulders, and the other hand to reach behind the back, toward the shoulders, to measure how far apart the hands are. (Baumgartner TA, PhD, Jackson AS, PhD et al., 2015)
Fitness assessment testing has various benefits. It can help trainers design a personalized workout program, help individuals identify fitness areas that need improvement, measure progress, and add intensity and endurance to their routine, which can help prevent injuries and help maintain overall health. We focus on what works for you and strive to better the body through researched methods and total wellness programs. These natural programs use the body’s ability to achieve improvement goals. Ask a healthcare professional or fitness professional for guidance if you need advice.
Pate R, Oria M, Pillsbury L, (Eds). (2012). Health-related fitness measures for youth: Flexibility. In R. Pate, M. Oria, & L. Pillsbury (Eds.), Fitness Measures and Health Outcomes in Youth. doi.org/10.17226/13483
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Causes
