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Power & Strength

Back Clinic Power & Strength Training. These types of conditioning programs are for both athletes and the general population. They can reach higher levels of personal power and strength, making them capable of achieving their personal fitness goals. Power is defined as the ability to generate as much force as fast as possible. It’s needed for athletic movements such as workouts (clean & jerk), swinging a bat, golf club, tennis racket, and running through a tackle.

Power requires strength and speed to develop force. Strength is the amount of force muscle/s can exert against an external load. One rep maximum test is performed where individuals assess the greatest weight they can lift while maintaining proper form. The movement’s speed is not important in a strength test. Dr. Alex Jimenez offers insight into various stretches and exercises and explains the possible risks of injury on strength training through his numerous article archives.


Power Strength Training: El Paso Back Clinic

Power Strength Training: El Paso Back Clinic

Power is the combination of strength and speed over time. Strength is how much force an individual can exert. Power is how fast an individual can exert force. Strength training for power, aka power training, is being able to exert a certain amount of force in a given time. Power can be built with weight training. However, power strength training is not just for weightlifters. Many athletes like football, basketball, and volleyball players, sprinters, dancers, and wrestlers build strength to increase power, improve explosiveness, increase their vertical leap/jump, and give their bodies a break from heavy weight training.

Power Strength Training: EP's Chiropractic Fitness Team

Power Strength Training

Building strength is one factor, but becoming powerful requires another element in training. Biologically, individuals train the muscles to elongate and contract fast so the body can perform a certain set of movements.

Benefits

The benefits of power strength training.

Promotes Active Body Rest

  • Power training gives the mind and body a break from heavy training.
  • Provides the tendons, joints, and central nervous system a rest.
  • Offers a fun and healthy change with jumping, throwing, swinging, etc.

Reduces Risk of Knee Injury

Training helps improve:

  • Hip strength.
  • Landing biomechanics.
  • Helps reduce the risk of a knee injury.
  • Helps strengthen the muscles above the knee.
  • A study found individuals with knee osteoarthritis that participated in high-intensity strength training, compared with low-intensity, had a reduction in knee pain symptoms.

Improves Vertical Jump

  • Vertical jump or leap is how high an individual can jump and is a common parameter for assessing athletic ability.
  • It is an integral part of movement training programs to improve sports performance.
  • Research has shown that power strength and jump training can improve jump height.

Training Program

Before starting any exercise program, it is recommended to talk with a doctor. Key components to focus on when training for power.

Frequency

  • Starting with a schedule of 3-4 times a week is recommended by the American College of Sports Medicine.
  • Going above this frequency can be intense on the body and central nervous system.
  • Limiting sessions to a few times a week gives the body time to recover.

Equipment

  • Because power training involves a combination of increasing force and speed, using the right equipment that allows both is important. However, there are ways to improve without equipment.
  • For practicing jumps, increase the force by increasing the distance using a taller box.
  • For practicing push-ups on the floor, increase the force by pushing with more power so the hands come off the ground.
  • To improve power by increasing speed, exercises can be performed faster or with decreased rest between sets.

Weight

  • The weight depends on an individual’s one-rep max or the heaviest weight that can be lifted in a single repetition.
  • This is essentially an individual’s record for whatever type of weightlifting is being done.
  • Power training movement options: Plyometrics, Ballistic, or Dynamic.
  • Plyometrics includes activities like squats or jump lunges, common with football and basketball players.
  • Ballistic training includes activities like a back squat for football or soccer players.
  • Dynamic training works for sports-specific training motions like golf swinging or tennis serving.

Nutrition

Whether cardio or strength training, adequate caloric intake is important regardless of workout type, this means having a healthy balance of the three macronutrients: carbohydrates, fat, and protein.

  • Carbohydrates could be the most important, as research has shown that high-intensity exercise like power training improves when eating carbohydrates before, during, and after the workout.
  • Fat is necessary, and a daily intake below 20% of calorie intake can decrease the absorption of various essential nutrients.
  • It is recommended to consume 1.2-1.7 grams of protein per kilogram of individual body weight.

As with any exercise, training takes time, and it’s important to gradually progress only when the body is prepared. Incorporating the elements of a healthy lifestyle includes a balanced, nutrient-rich diet and proper sleep and rest days. This will help get the most benefits and prevent injuries.


Improving Athletic Performance Through Chiropractic


References

Balachandran, Anoop T et al. “Comparison of Power Training vs. Traditional Strength Training on Physical Function in Older Adults: A Systematic Review and Meta-analysis.” JAMA Network Open vol. 5,5 e2211623. 2 May. 2022, doi:10.1001/jamanetworkopen.2022.11623

Maestroni, Luca, et al. “Strength and Power Training in Rehabilitation: Underpinning Principles and Practical Strategies to Return Athletes to High Performance.” Sports medicine (Auckland, N.Z.) vol. 50,2 (2020): 239-252. doi:10.1007/s40279-019-01195-6

Marián, Vanderka, et al. “Improved Maximum Strength, Vertical Jump and Sprint Performance after 8 Weeks of Jump Squat Training with Individualized Loads.” Journal of sports science & Medicine vol. 15,3 492-500. 5 Aug. 2016

Peebles, Alexander T et al. “Landing biomechanics deficits in anterior cruciate ligament reconstruction patients can be assessed in a non-laboratory setting.” Journal of orthopedic research: official publication of the Orthopaedic Research Society vol. 40,1 (2022): 150-158. doi:10.1002/jor.25039

Suchomel, Timothy J et al. “The Importance of Muscular Strength: Training Considerations.” Sports medicine (Auckland, N.Z.) vol. 48,4 (2018): 765-785. doi:10.1007/s40279-018-0862-z

Wesley, Caroline A et al. “Lower Extremity Landing Biomechanics in Both Sexes After a Functional Exercise Protocol.” Journal of athletic training vol. 50,9 (2015): 914-20. doi:10.4085/1062-6050-50.8.03

Westcott, Wayne L. “Resistance training is medicine: effects of strength training on health.” Current sports medicine reports vol. 11,4 (2012): 209-16. doi:10.1249/JSR.0b013e31825dabb8

Bicep Curls: El Paso Back Clinic

Bicep Curls: El Paso Back Clinic

The biceps curl is an exercise to build strength in the upper arm. Curls are a common exercise used in upper-body strength training. Specifically, the curl works the muscles in the front of the upper arm. It’s recommended for achieving strength and definition and provides core and stability challenges. Injury Medical Chiropractic and Functional Medicine Clinic can educate individuals on fitness, strength training, nutrition, and injury prevention.

Bicep Curls: EP's Chiropractic Fitness Clinic

Bicep Curls

Located at the upper arm, the biceps comprise a short and long head that operates as a single muscle.

  • The bicep heads begin at different places around the shoulder/scapula region,
  • They have a common insertion point on the elbow tendon.
  • Together allow the bending of the arm at the elbow joint to curl and pull weight.
  • Curls work the muscles at the front of the upper arm and the lower arm. The brachialis and brachioradialis.

Dumbbells

Different equipment and grips can be used, including dumbbell weights, kettlebells, barbells, resistance bands, or cable machines. Select equipment with enough weight that can be lifted ten times using proper form, ensuring the last three repetitions are challenging to the point of being unable to raise another. From there, use this same weight to perform eight repetitions or slightly lower the weight and perform ten repetitions.

  • Begin by standing with the feet about hip-width apart.
  • Keep the abdominal/core muscles engaged.
  • Hold one dumbbell in each hand.
  • Relax the arms down at the sides with palms facing forward.
  • Keep the upper arms stable and shoulders relaxed.
  • Bend at the elbow and lift the weights so the dumbbells approach the shoulders.
  • Raise the dumbbells to eye or forehead level for a full range of motion.
  • Tension will be felt in the muscles in the front of the upper arm.
  • Keep movements smooth and controlled.
  • The elbows should stay tucked in close to the body.
  • Be careful to keep the wrist straight and rigid.
  • Flexing the wrist while bending the elbow won’t target the biceps effectively and can result in a wrist or elbow injury.
  • Exhale while lifting.
  • Lower the weights to the starting position.
  • For most, one set of 12 to 15 repetitions is adequate.
  • Train to failure performing the desired reps, staying within 3 to 5 repetitions of total failure.
  • When able, slightly increase weight and/or reps over time to increase muscle and strength.
  • Both biceps can be worked out by alternating arms.
  • It can be done standing or sitting.

Avoid Errors

Get the most out of the workout by avoiding these errors.

Rushing Through

  • Focus on proper form and avoid rushing through the workout.
  • Lift the weights with a smooth motion.
  • Take as much time to lower the weight as when lifting it.
  • Lowering the weight slowly can help build more muscle, making the most of the workout.

Improper Elbow Position

  • The position of the elbows should remain close to the side of the body.
  • Only the lower arm should move until the end of the movement when the elbows rise. This is a complete range of motion.
  • If the elbows move away from the torso or swing behind the body, there is probably too much weight.

Avoid Swinging the Weights

  • Focus on maintaining a tall, upright spine and a tight core.
  • The shoulders or torso should not swing the weights up when doing the curl.
  • It can feel like swinging, twisting, or heaving movements.
  • Don’t let the hips hinge, or the lower body assist the movement.
  • Keep the elbows at the sides until they naturally rise at the end of the motion.
  • Keep the shoulders relaxed
  • Make sure the shoulders don’t move forward to initiate the movement.
  • Use lighter weights or reduce the number of repetitions if this happens.

Safety

This exercise is generally recommended for most individuals. However, getting clearance from a primary caregiver before beginning any exercise routine is recommended.

  • Individuals with an arm injury or who experience pain during the motion should not perform the exercise without a doctor’s approval.
  • Don’t try to lift weights that are too heavy.
  • After a few lifts, expect to feel fatigued and a burning sensation in the biceps and forearm muscles.
  • This is the desired effect to get the muscles strong and growing.
  • Do not force extra repetitions once proper form cannot be achieved.
  • Take a thorough rest before the next set.
  • Stop if pain begins to present.

Benefits

  • These muscles are in constant use when picking things up.
  • Consistently performing the biceps curl will help build strength in the upper arm.
  • Individuals learn to use their arm muscles correctly and with the core muscles.

Unlocking Athletic Potential with Chiropractic


References

Coratella, Giuseppe, et al. “Biceps Brachii and Brachioradialis Excitation in Biceps Curl Exercise: Different Handgrips, Different Synergy.” Sports (Basel, Switzerland) vol. 11,3 64. 9 Mar. 2023, doi:10.3390/sports11030064

Coratella, Giuseppe, et al. “Bilateral Biceps Curl Shows Distinct Biceps Brachii and Anterior Deltoid Excitation Comparing Straight vs. EZ Barbell Coupled with Arms Flexion/No-Flexion.” Journal of functional morphology and Kinesiology vol. 8,1 13. 19 Jan. 2023, doi:10.3390/jfmk8010013

Marchetti, Paulo H et al. “Seated row and biceps curl exercises present similar acute responses on muscle thickness, arm circumference, and peak force for elbow flexors after a resistance training session in recreationally-trained subjects.” The Journal of sports medicine and physical fitness vol. 60,11 (2020): 1415-1422. doi:10.23736/S0022-4707.20.10996-4

Sato, Shigeru, et al. “Elbow Joint Angles in Elbow Flexor Unilateral Resistance Exercise Training Determine Its Effects on Muscle Strength and Thickness of Trained and Non-trained Arms.” Frontiers in physiology vol. 12 734509. 16 Sep. 2021, doi:10.3389/fphys.2021.734509

Schoenfeld, Brad Jon, et al. “Differential effects of attentional focus strategies during long-term resistance training.” European Journal of sports science vol. 18,5 (2018): 705-712. doi:10.1080/17461391.2018.1447020

Mountain Biking Training Beginners: El Paso Back Clinic

Mountain Biking Training Beginners: El Paso Back Clinic

Mountain and trail biking is a fun way to exercise. Mountain biking requires total body/core strength, explosive power, balance, endurance, and agility to maneuver the bike, build speed, and absorb the rough bumps and terrain. But it also means that certain muscles get overused, causing overcompensation in the body that can lead to musculoskeletal problems and conditions. Strength, cardiovascular, and cross-fit can benefit mountain biking training for improved performance, safer and more confident riding, and injury prevention.

Mountain Biking Training Beginners: EP's Chiropractic Team

Mountain Biking Training

A few of the benefits of training are:

  • Increasing bone density.
  • Improving joint health.
  • Correcting imbalances and unhealthy posture.
  • Weight loss.
  • Aging muscle loss prevention.

Maintaining body posture centered on the bike requires core strength to perform the movements when moving the body backward and forwards, side to side, and pushing up and down when different obstacles pop up. The exercises’ objective is to work various body parts simultaneously and diagonally, like the movements used on the bike.

General Overview of Mountain Biking Training

  • Build strength – Target the quads, hamstrings, and abdominal muscles to power pedaling strokes.
  • Increase endurance – Avoid getting fatigued early because of weakened legs and aerobic performance.
  • Improve mountain bike skills – Ride faster and more efficiently by improving bike handling and technical skills.

Example Training Week

The terrain determines the intensity, but the same basic principles apply to mountain biking training as other endurance sports. Here’s a training example for a beginner that can be adjusted to the rider’s needs:

Monday

  • Stretching and training the muscles to relax prevent becoming stiff or cramping up during rides.

Tuesday

  • Beginner small hills trail ride.
  • The hills are equivalent to HIIT training.
  • Recover on the flats and downhills.

Wednesday

  • Light, short ride.
  • Focus on pedaling techniques and/or cornering drills.

Thursday

  • Medium-length trail ride on flat to rolling hills.
  • Keep it conversational pace and enjoy the trails.

Friday

  • Recovery day.
  • Stretching, massage, and foam rolling.

Saturday

  • Long trail ride.
  • Go at a conversational pace and have fun.
  • Don’t let technique fail when the body starts to get tired.

Sunday

  • Medium-length trail ride.
  • Go at a conversational pace.

Basic Skills

Practicing technical skills will prepare beginning mountain bikers for success. Here are a few basic skills to get started:

Cornering

  • Riding singletrack means making tight turns.
  • Cornering is a critical skill that should never stop being practiced and improved.

Cornering Drills

  • Pick a corner on a local trail and ride through it until mastered.
  • Focus on riding smoothly through the corner, and speed will generate.
  • As confidence builds in the corners, do the same on the opposite side.

Straighten Out

  • Ride to the furthest outside edge when approaching the turn.
  • Initiate the turn just before the sharpest point of the corner.
  • Stick to the furthest outside point of the corner when riding out of the corner.

Brake Before The Corner

  • Braking in the corner can cause the tires to slide out of control, causing a slip-and-fall accident.
  • Look through the turn as the bike follows where the eyes look.
  • Don’t stare at the front wheel, which could lead to a falling or flipping accident.
  • Eventually, riders can handle this technique, but it’s too advanced for beginners.

Smooth Ride

Beginners can be amazed at how much terrain bikes can ride over and through. Modern mountain bike suspension and tire systems can handle it. However, using the correct technique is essential to get through or around the obstacles and avoid crashes.

  • Stay aware of the surroundings.
  • Keep the body loose when approaching obstacles.
  • Decide how to overcome the obstacle – ride over, pop/raise the wheels, jump, or ride around.
  • Maintain confidence.
  • When riding over the obstacle, maintain an even balance on the pedals and keep the buttocks slightly off the saddle.
  • Keep arms and legs loose and let the body absorb the shock of the obstacle.
  • Trust the suspension and tires.
  • Ensure enough speed is generated to go over it and that it won’t stop the bike and cause a fall.
  • Some rough trail areas can require added strength to hold the bike steady.

Braking

  • There is no need to squeeze the brake handles with extreme force.
  • Extreme braking, especially the front, will likely lead to a flip or crash.
  • The brakes are made to stop with minimal force.
  • Beginners are recommended to learn to use a light touch when braking.
  • Improvement will follow with each riding session.

Foundation


References

Arriel, Rhaí André, et al. “Current Perspectives of Cross-Country Mountain Biking: Physiological and Mechanical Aspects, Evolution of Bikes, Accidents, and Injuries.” International journal of environmental research and public health vol. 19,19 12552. 1 Oct. 2022, doi:10.3390/ijerph191912552

Inoue, Allan, et al. “Effects of Sprint versus High-Intensity Aerobic Interval Training on Cross-Country Mountain Biking Performance: A Randomized Controlled Trial.” PloS one vol. 11,1 e0145298. 20 Jan. 2016, doi:10.1371/journal.pone.0145298

Kronisch, Robert L, and Ronald P Pfeiffer. “Mountain biking injuries: an update.” Sports medicine (Auckland, N.Z.) vol. 32,8 (2002): 523-37. doi:10.2165/00007256-200232080-00004

Muyor, J M, and M Zabala. “Road Cycling and Mountain Biking Produce Adaptations on the Spine and Hamstring Extensibility.” International Journal of sports medicine vol. 37,1 (2016): 43-9. doi:10.1055/s-0035-1555861

Ranchordas, Mayur K. “Nutrition for adventure racing.” Sports medicine (Auckland, N.Z.) vol. 42,11 (2012): 915-27. doi:10.1007/BF03262303

Wobble Cushions: El Paso Back Clinic

Wobble Cushions: El Paso Back Clinic

Wobble cushions are small round inflatable support pillows made of a flexible material that can be used to stand and sit on. The cushion creates instability, hence wobble, to engage the lower back, hips, and core muscles. They promote core stability, strengthen muscle tone, and improve balance and body posture. A flexible body helps in injury prevention. At Injury Medical Chiropractic and Functional Medicine Clinic, we utilize innovative techniques and therapies to reduce stress, assist in healing musculoskeletal damage from injuries, disease, or conditions, and keep the spine and whole body healthy.

Wobble Cushions: EP's Chiropractic Specialists

Wobble Cushions

A common reason for back aches and pains is sitting for long periods. Individuals unintentionally slouch or hunch over as they go through their day, causing strain to the back muscles, gluteal muscles, core muscles, hips, and spine. This causes the lower half of the body to weaken and causes the top muscles to take up the slack to support the torso and lower body.

Muscle Spasms

Muscle spasms can be the acute type that is forceful and involuntary, and chronic sustained stiffness, tightness, cramping, and pain. Lower back discomfort and/or sciatica symptoms vary depending on the cause, location, and severity of the strain or injury. Signs could be dull, burning, or sharp at a single point or over a broad region that could spread into one or both legs. Types of low back discomfort:

  • Acute symptoms last less than three months. Most individuals with acute episodes will have at least one recurrence.
  • Recurrent means the acute symptoms return.
  • Chronic symptoms last longer than three months.

Cushion Benefits

Encouraging active sitting improves posture allowing individuals to sit and stay focused for longer as their body awareness improves, reducing hunching, slumping, slouching, and fidgeting. Other wobble cushion benefits include:

  • Decreased muscle stress and strain on the joints and ligaments, which improves proprioceptive sense or body awareness.
  • Increases blood circulation and oxygenation throughout the body.
  • Helps rehydrate the discs and circulate spinal fluid. Spinal discs do not have a direct blood supply; therefore, movement is required to pump and circulate healthy fluids.
  • Allows more flexibility in the spine, hips, and core muscles.
  • Improves overall posture.

The purpose of wobble cushions is not to provide comfort. They are supposed to be uncomfortable and unstable to make the individual sit up straight. The cushion can be placed on a chair or the floor to effectively practice balancing without putting pressure on the back, knees, or feet. They can also be used for practicing standing balance. Various factors to consider when looking for a cushion include:

  • Stability
  • Comfort
  • Resilience
  • Alignment
  • All play a role in determining the best option.

Discussing options with a doctor or chiropractor is recommended to ensure that the cushion meets your needs and preferences.


Spinal Hygiene


References

Alrwaily, Muhammad, et al. “Stabilization exercises combined with neuromuscular electrical stimulation for patients with chronic low back pain: a randomized controlled trial.” Brazilian journal of physical therapy vol. 23,6 (2019): 506-515. doi:10.1016/j.bjpt.2018.10.003

Haksever, Bunyamin et al. “The Dynamic Innovative Balance System Improves Balance Ability: A Single-Blind, Randomized Controlled Study.” International journal of sports physical therapy vol. 16,4 1025-1032. 1 Aug. 2021, doi:10.26603/001c.25756

Honert, Eric C, and Karl E Zelik. “Foot and shoe responsible for the majority of soft tissue work in the early stance of walking.” Human movement science vol. 64 (2019): 191-202. doi:10.1016/j.humov.2019.01.008

Ostelo, Raymond Wjg. “Physiotherapy management of sciatica.” Journal of physiotherapy vol. 66,2 (2020): 83-88. doi:10.1016/j.jphys.2020.03.005

Shahvarpour, A et al. “Active-passive biodynamics of the human trunk when seated on a wobble chair.” Journal of biomechanics vol. 49,6 (2016): 939-945. doi:10.1016/j.jbiomech.2016.01.042

Rodeo Training: El Paso Back Clinic

Rodeo Training: El Paso Back Clinic

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

Rodeo Training: EP Chiropractic Functional Health Clinic

Rodeo Training

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

Body Strength

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

Upper Body

Scapula Stabilizers

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

Back and Spine Muscles

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

Chest Muscles

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

Core

Abdominal Muscles

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

Lower Body

Hip Adductors

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

Hip Abductors

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

Hip Extensors

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

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


Rodeo Training: What It Takes


References

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

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

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

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

Running With A Prosthetic Leg: El Paso Back Clinic

Running With A Prosthetic Leg: El Paso Back Clinic

Before you begin running, talk with your physician, prosthetist, and other clinicians involved in your rehabilitation/health care treatment. Learning to use a prosthetic takes time and practice. Individuals that meet the minimum recommendations for running and have mastered walking on a prosthesis can begin running. The world of sports prosthetics has realized technological advancements to become highly refined and targeted for all levels of competition.Running With Prosthetic Leg: Injury Medical Chiropractic Team

Before Running Recommendations

Every individual has specific healthcare needs, and guidelines should be considered to prevent injuries.

  • To become a runner and progress to a good runner, individuals need to focus on strengthening their legs to build endurance levels to meet the energy demands.
  • Working with a sports chiropractic and physical therapy team is recommended to build, strengthen, and condition the muscles and develop healthy posture and walking habits.

Skin Health

Talk with your healthcare team to ensure the skin can withstand the forces while running. If limb skin quality is insufficient, running can result in sores and blisters that prevent wearing a prosthesis until they heal. Other considerations include the following:

  • The incision should be healed.
  • All stitches and staples have been removed.
  • There should be no drainage.
  • Ensure there are no open wounds or blisters.

Bone Health

  • Research suggests in some cases that a decrease in bone density/osteopenia or osteoporosis of the residual limb can occur after amputation.
  • This can result in pain when applying weight through the residual limb.
  • Some amputations can result in heterotopic ossification – bone growth in the soft tissues outside the normal skeleton.
  • If heterotopic ossification is causing symptoms, it is not recommended to run and talk to your physician and prosthetist about options.

Proper Fitting of Prosthetic

  • Suboptimal socket fit can result in an altered gait.
  • If there is any compensation when walking, the gait deviations will be exacerbated when running.
  • Gait deviations can result in abnormal loading, resulting in injuries.
  • Talk to your prosthetist about the fit if it is less than optimal.
  • It is recommended to participate in gait training with a chiropractic physical therapy team to learn to walk with proper form.

Balance and Agility

Agility drills are recommended to transition from walking to running.

  • They help coordinate the limbs and can be done with a regular prosthesis.
  • Agility and balance exercises promote stability in the socket to become more stabilized during quick movements.
  • They can help to prevent balance-related falls.
  • When working on balance, do it in a safe environment with a friend, family, or something to hold on to.

Strength Training

  • The unaffected leg will now be the main powerhouse, so the focus needs to be on strengthening all the muscles in that leg.
  • If you have bilateral amputations or both legs, the hips will be the powerhouse for running. It needs to generate all the force to propel the body forward.
  • Individuals with a below-knee amputation will also have the hamstrings to help out.
  • Hip musculature needs to be strong to meet running demands.
  • Without proper strength, the body will compensate in various ways, which can lead to injuries.

Endurance

  • Endurance training is essential.
  • A high level of endurance is required before training to run to meet the energy demands.
  • One study showed that running with a SACH/Solid Ankle Cushion Heel Foot requires 28-36% more energy than individuals without amputations.

Running With Prosthetic

Energy

Running on a prosthesis requires more energy. It could be recommended to use a running prosthesis instead of the everyday prosthesis. The energy needed to run is:

  • Greater for individuals with amputations above the knee than those below the knee.
  • Even greater for those with amputations on both sides.

Asymmetry

Asymmetrical loading is a common problem when running with a prosthesis. Runners want to use the unaffected limb more than maintain balance for reasons that include:

  • Not trusting the prosthetic.
  • Discomfort when loading the residual limb.
  • Not enough strength in the residual limb.
  • Unbalanced amounts of force from impact can result in injuries.

Practice Schedule

  • In the first week, asses how the socket fits and if there is any discomfort.
  • If something does not feel correct, check with your prosthetist.
  • Don’t run for more than 10 minutes in the beginning without stopping to check the skin to see if any red spots appear.
  • The pressure will be increased, so be aware of anything irritating or rubbing the skin.
  • Individuals who had their amputations some time ago may be able to tolerate the load more easily at the beginning than individuals who recently had an amputation.
  • Too much too soon can result in injuries.
  • Slowly ease into running and give the limbs and body time to adapt to the physical and mental stress.

Running With A Prosthetic Limb


References

Beck, Owen N et al. “Reduced prosthetic stiffness lowers the metabolic cost of running for athletes with bilateral transtibial amputations.” Journal of applied physiology (Bethesda, Md.: 1985) vol. 122,4 (2017): 976-984. doi:10.1152/japplphysiol.00587.2016

Bragaru, Mihai, et al. “Sport prostheses and prosthetic adaptations for the upper and lower limb amputees: an overview of peer-reviewed literature.” Prosthetics and orthotics international vol. 36,3 (2012): 290-6. doi:10.1177/0309364612447093

Kanas, Joanne L, and Mark Holowka. “Adaptive upper extremity prostheses for recreation and play.” Journal of pediatric rehabilitation medicine vol. 2,3 (2009): 181-7. doi:10.3233/PRM-2009-0082

Matthews, D et al. “Return to sport following amputation.” The Journal of sports medicine and physical fitness vol. 54,4 (2014): 481-6.

Meyers, Carolyn, et al. “Heterotopic Ossification: A Comprehensive Review.” JBMR plus vol. 3,4 e10172. 27 Feb. 2019, doi:10.1002/jbm4.10172

Morgan, Sara J et al. “Mobility with a lower limb prosthesis: experiences of users with high levels of functional ability.” Disability and rehabilitation vol. 44,13 (2022): 3236-3244. doi:10.1080/09638288.2020.1851400

Long Distance Running: Back Clinic

Long Distance Running: Back Clinic

Long-distance running, also known as endurance running, is a great way to improve fitness and relieve stress. Health experts say long-distance runners’ benefits include strong cardiovascular health, low cholesterol, healthy blood pressure levels, and improved metabolism. However, it is not easy and requires specific training, but it is not impossible even for beginners. Here is a beginner long-distance running training guide that goes over the fundamental areas needed to develop.Long Distance Running

Long Distance Running Training

Running is a great form of cardio that offers several health benefits that, includes:

  • Weight loss
  • Stronger muscles
  • Stronger bones
  • Improved cardiovascular functionality

One of the main prerequisites is building up the body’s ability to handle the exercise. To reach the full potential as a distance runner, key areas that need developing include:

  • Using proper footwear
  • Endurance
  • Lactate threshold
  • Aerobic capacity
  • Basic speed
  • Running technique

Running Shoes

  • It’s essential to wear comfortable running shoes that can handle the terrain and the distance.
  • Improper support can lead to injury and long-term damage.
  • Wearing good athletic socks is also recommended.
  • Stopping a run halfway because blisters form stops the flow of the workout and impacts stamina and momentum.
  • It is important to find the correct size, weight, and comfort.
  • Ask the experts for help from local sports or running shoe stores who will look at how you move and recommend a running shoe.

Endurance Base

  • Endurance base refers to how long an individual can run at a comfortable pace before having to stop.
  • Once an individual finds their endurance base, which for beginners could be around five minutes at a time, this can be a starting point to build off.
  • On light days, a run could last for 10 minutes before walking.
  • On harder days, a run could go for 20 minutes before walking.
  • Incremental increases build up an individual’s endurance base.

Lactate Threshold

  • The lactate threshold is similar to the endurance base in that it refers to how long an individual can run before feeling a buildup in lactate.
  • Lactate is what makes the muscles cramp and become sore the following days.
  • Understanding how much the individual’s body can take before this buildup becomes too much is their lactate threshold.
  • The threshold will gradually increase with training.

Aerobic Capacity

  • Maximum aerobic capacity measures the heart and lungs’ ability to send oxygen to the muscles.
  • Understanding individual maximum cardio capacity will help identify the starting point to slowly and steadily increase running distances.

Basic Speed

  • Basic speed is how fast individuals can run while holding a conversation.
  • Knowing the basic running speed can help determine the starting point.
  • As stamina increases, basic speed increases.

Running Technique

Running technique is essential for gaining the most speed and endurance. Using the correct form, the body is not expending unnecessary energy. The proper running form includes:

  • Maintaining an upright spine with the head, shoulders, and hips aligned.
  • Focus on maintaining a steady breathing rhythm.
  • Follow through on strides.
  • Do not cut the movements short.
  • Find your natural stride, which could be leading with the heel or running toe to heel.
  • Consult an experienced running coach or exercise physiologist for assistance in finding your running form.

Long-Term Goal

  • The body adapts to the stress of training slowly and over time.
  • Physiological adaptations cannot be rushed; however, the training program can be optimized to individual needs.
  • The minimum time before seeing an improvement from training is around six weeks.

Gradual Increase

  • Training load is a combination of distance, intensity, and the number of runs each week.
  • The body can only develop with moderate increases over a short time.
  • Increasing the load too much and too fast leads to injury, illness, and exhaustion.
  • Limiting distance, intensity, or frequency changes is recommended no more than once a week.

Recovery

  • Training provides the stimulus to improved fitness, but the body needs recovery time to grow and adapt.
  • Often beginners want to train hard every day, trying to cover all the elements at once.
  • This common mistake slows progress and can cause various injuries, fatigue, and loss of motivation.
  • Rest days are essential to allow the body to recover, develop, adapt, and continue to progress healthily.
  • The classic training program alternates a hard training day with an easy day or a rest day.
  • Two consecutive hard training days can be done as long as they are followed by two full recovery days.

Beginner Tips


References

Berryman, Nicolas, et al. “Strength Training for Middle- and Long-Distance Performance: A Meta-Analysis.” International journal of sports physiology and performance vol. 13,1 (2018): 57-63. doi:10.1123/ijspp.2017-0032

Blagrove, Richard C et al. “Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review.” Sports medicine (Auckland, N.Z.) vol. 48,5 (2018): 1117-1149. doi:10.1007/s40279-017-0835-7

Kenneally, Mark, et al. “The Effect of Periodization and Training Intensity Distribution on Middle- and Long-Distance Running Performance: A Systematic Review.” International journal of sports physiology and performance vol. 13,9 (2018): 1114-1121. doi:10.1123/ijspp.2017-0327

Tschopp, M, and F Brunner. “Erkrankungen und Überlastungsschäden an der unteren Extremität bei Langstreckenläufern” [Diseases and overuse injuries of the lower extremities in long distance runners]. Zeitschrift fur Rheumatologie vol. 76,5 (2017): 443-450. doi:10.1007/s00393-017-0276-6

van Poppel, Dennis, et al. “Risk factors for overuse injuries in short- and long-distance running: A systematic review.” Journal of sport and health science vol. 10,1 (2021): 14-28. doi:10.1016/j.jshs.2020.06.006