Back Clinic Conditions Treated. Chronic Pain, Auto Accident Care, Back Pain, Low Back Pain, Back Injuries, Sciatica, Neck Pain, Work Injuries, Personal Injuries, Sports Injuries, Migraine Headaches, Scoliosis, Complex Herniated Discs, Fibromyalgia, Wellness & Nutrition, Stress Management, and Complex Injuries.
At El Paso’s Chiropractic Rehabilitation Clinic & Integrated Medicine Center, we are focused on treating patients after debilitating injuries and chronic pain syndromes. We focus on improving your ability through flexibility, mobility, and agility programs tailored for all age groups and disabilities.
If Dr. Alex Jimenez feels you need other treatment, then you will be referred to a clinic or Physician that is best suited for you. Dr. Jimenez has teamed with the top surgeons, clinical specialists, medical researchers, and premiere rehabilitation providers to bring El Paso the top clinical treatments to our community. Providing the top non-invasive protocols is our priority. Clinical insight is what our patients demand in order to give them the appropriate care required. For answers to any questions you may have please call Dr. Jimenez at 915-850-0900
Delayed Onset Muscle Soreness – DOMS is when muscle pain or stiffness develops a day or two after playing sports, weight lifting, exercise, or work that involves concentrated physical activity like lifting and carrying objects. DOMS is considered a normal response to extended exertion and is part of the adaptation process that the recovering muscles experience as they undergo hypertrophy or an increase in muscle size. It is common in individuals who have just started exercising, increased the duration or intensity of their workouts, or just beginning a physically demanding job.
DOMS
When muscle contracts as it lengthens is known as eccentric muscle contractions, which is most associated with DOMS. It is related to increased stress in muscle fibers as they are exerted excessively. This also happens when engaging in movements the muscles are not used to, like a new exercise or helping a friend move heavy boxes, furniture, etc. Examples include:
Individuals will not feel DOMS during the workout or physical activity. Delayed symptoms include:
Swelling in the affected muscles.
Muscles feel tender to the touch.
Muscle fatigue.
Reduced range of motion and movement.
Pain and stiffness when moving.
Decreased muscle strength.
Treatment Options
Time and waiting for the muscles to repair themselves is the natural healing process, but steps can be taken to ease the soreness, stiffness, and pain. This includes:
It is different for everybody; personal experience will determine which works best for the individual.
Active Recovery
Active recovery is a technique that uses low-impact aerobic exercise right after a workout to increase blood flow to the muscles.
The increased blood supply can help relieve the inflammation.
RICE
This technique is used for acute injuries but can be applied to delayed onset muscle soreness. It stands for:
Rest
Ice
Compression
Elevation
Chiropractic
A chiropractic massage is for healing sore muscles, tendons, ligaments after an intense game, workout, etc. Chiropractic increases the blood and nerve circulation around the muscles delivering added oxygen and nutrients. This type of massage helps loosen the muscles/connecting tissues allowing the body to recover and heal quicker.
Body Composition
When Muscles Are Not Rested
Not taking time to recover because of overtraining/working can have consequences on the body. Inflammation that is not given the time to heal can lead to:
Injuries.
Weakened immune system.
Muscle mass loss.
Mental health issues.
The body’s immune system cannot function at total capacity during intense physical stress. This causes difficulty when trying to fight off germs and viruses. Studies have found preventing inflammation and injury requires prioritizing rest. Constantly being on the go and under intense physical stress can take a toll not only on the body but the brain as well. This can lead to irritability, frustration, anger, which leads to other health problems generating a vicious cycle.
References
Cheung, Karoline et al. “Delayed onset muscle soreness: treatment strategies and performance factors.” Sports medicine (Auckland, N.Z.) vol. 33,2 (2003): 145-64. doi:10.2165/00007256-200333020-00005
Guo, Jianmin et al. “Massage Alleviates Delayed Onset Muscle Soreness after Strenuous Exercise: A Systematic Review and Meta-Analysis.” Frontiers in physiology vol. 8 747. 27 Sep. 2017, doi:10.3389/fphys.2017.00747
Reinke, Simon et al. “The influence of recovery and training phases on body composition, peripheral vascular function and immune system of professional soccer players.” PloS one vol. 4,3 (2009): e4910. doi:10.1371/journal.pone.0004910
Musculoskeletal Nutrition: Musculoskeletal conditions are non-communicable conditions/disorders and are the most common conditions that chiropractors and physiotherapists treat. Unhealthy lifestyle practices like smoking, an unhealthy diet, and little to no exercise or physical activity impact musculoskeletal disorders and remain the most common causes of physical disability and pain. Musculoskeletal conditions include:
Back pain
Carpal Tunnel Syndrome
Tendonitis – inflammation of the fibrous tissues that connect the muscles to the bones.
Rheumatoid Arthritis
Osteoarthritis
Bone Fractures
Fibromyalgia
A lack of proper nutrients increases the risk for bone, muscle, and joint disease. A proper diet combined with strengthening and stretching will help with injury recovery and help prevent disorders, injury, and pain. For example, inadequate consumption of calcium and vitamin D intake can lead to osteoporosis. Both nutrients are necessary for musculoskeletal health. Calcium helps build bone tissue, and vitamin D promotes calcium absorption.
Musculoskeletal Nutrition
Even physically active and healthy individuals’ can go through inadequate nutrition intake, increasing the risk of injury from its effect/s on rehabilitation and recovery. There are mechanisms to insufficient nutrient intake that can lead to muscle injury.
Intense training causes skeletal muscle breakdown that can worsen from poor dietary protein intake.
Not hydrating the body can compromise blood flow to working muscles, increasing the risk for injury and other health issues.
Hydration influences the amount and composition of joint fluid and helps maintain articular cartilage.
Deficiencies in nutrients like:
Potassium
Iron
Zinc
Magnesium
Chromium
Copper
Vitamins
The lack of micronutrients and their role in bone and muscle metabolism increases the risk for injury and the development of musculoskeletal conditions.
Overall Health
Connective tissue holds the body’s bones and muscles together and is essential for joint integrity. Athletes and individuals with physically demanding jobs and lifestyles need to take care of their connective tissues to prevent degradation, injuries, and joint conditions, like arthritis and tendon injuries. It is recommended to have a diet that is:
Achieving optimal health requires all-around healthy lifestyle choices and musculoskeletal nutrition.
Body Composition
Superfoods
Many nutrient-rich foods can be incorporated into an individual’s diet to improve overall well-being.Superfoods are high in antioxidants and contain vast amounts of vitamins and minerals. A superfood is a food rich in compounds that are beneficial to an individual’s health. These compounds include:
Phytochemicals – include antioxidants like polyphenols that provide anti-inflammatory properties.
Fiber
Omega-3 fatty acids
Superfoods are recognized by national nutrition guidelines as Powerhouse Fruits and Vegetables or PFV. Antioxidants reduce free radicals and prevent and repair damage caused by oxidative stress. Oxidative stress occurs when free radicals accumulate in the body and can lead to chronic and degenerative illnesses like arthritis, cardiovascular disease, and cancer. A diet rich in antioxidants can expedite recovery time from injury, illness, and physical activity/exercise-induced stress.
Anthocyanins are a type of polyphenol that become antioxidants that help reduce the incidence of chronic disease. They are different types of pigments found in plants, giving fruits and vegetables their vibrant colors. These include:
Black beans
Berries
Cherries
Pomegranates
Peaches
Eggplant
Purple sweet potatoes
A diet rich in anthocyanins can reduce oxidative stress and inflammation, help prevent cardiovascular disease, and control and prevent diabetes.
References
Craddock, Joel C, et al. “Vegetarian and Omnivorous Nutrition – Comparing Physical Performance.” International journal of sports nutrition and exercise metabolism vol. 26,3 (2016): 212-20. doi:10.1123/ijsnem.2015-0231
Mendonça, Carolina Rodrigues et al. “Effects of Nutritional Interventions in the Control of Musculoskeletal Pain: An Integrative Review.” Nutrients vol. 12,10 3075. 9 Oct. 2020, doi:10.3390/nu12103075
Sale, Craig, and Kirsty Jayne Elliott-Sale. “Nutrition and Athlete Bone Health.” Sports medicine (Auckland, N.Z.) vol. 49,Suppl 2 (2019): 139-151. doi:10.1007/s40279-019-01161-2
Slavin, Joanne L, and Beate Lloyd. “Health benefits of fruits and vegetables.” Advances in nutrition (Bethesda, Md.) vol. 3,4 506-16. 1 Jul. 2012, doi:10.3945/an.112.002154
Tucker, K L et al. “Potassium, magnesium, and fruit and vegetable intakes are associated with greater bone mineral density in elderly men and women.” The American journal of clinical nutrition vol. 69,4 (1999): 727-36. doi:10.1093/ajcn/69.4.727
Musculoskeletal Disorders, or MSDs, are injuries, conditions, and disorders that affect the body’s musculoskeletal system. It includes the muscles, tendons, ligaments, nerves, discs, blood vessels, bones, and joints. MSDs are common, and the risk of developing them increases with age. The severity of an MSD can vary. They cause discomfort, recurrent pain, stiffness, swelling, and aching that interfere with everyday activities. Early diagnosis and treatment can alleviate symptoms and improve long-term health. Common disorders include:
The term musculoskeletal disorder is used as it accurately describes the injury or condition. Other terms used are repetitive motion injury, repetitive stress injury, and overuse injury. When individuals are exposed to MSD risk factors, they begin to fatigue. This can start a musculoskeletal imbalance. With time, fatigue completely overtakes recovery/healing, and the musculoskeletal imbalance continues, a musculoskeletal disorder develops. The risk factors are broken into two categories: work-related/ergonomic risk factors and individual-related risk factors.
Ergonomic Factors:
Force
Repetition
Posture
High Task Repetition
Many work tasks and cycles are repetitive and are typically controlled by hourly or daily production targets and work processes.
High task repetition combined with other risks factors like high force and/or awkward postures can contribute to the formation of MSD.
A job is considered highly repetitive if the cycle time is 30 seconds or less.
Forceful Exertions
Many job tasks require high force loads on the body.
Muscle effort increases in response to high force requirements. This increases associated fatigue.
Repetitive or Sustained Awkward Postures
Awkward postures place excessive force on joints, overload the muscles and tendons around affected joints.
The joints of the body are most efficient when they operate close to the mid-range motion of the joint.
The risk of MSD is increased when the joints are worked outside of this mid-range repetitively for sustained periods without a proper amount of recovery time.
Individual Factors
Unhealthy work practices
Lack of physical activity/fitness
Unhealthy habits
Poor diet
Unhealthy Work Practices
Individuals that engage in poor work practices, body mechanics, and lifting techniques are introducing unnecessary risk factors.
These poor practices create unnecessary stress on the body that increases fatigue and decreases the body’s ability to recover properly.
Poor Health Habits
Individuals who smoke, drink excessively, are obese, or exhibit numerous other poor health habits put themselves at risk for musculoskeletal disorders and other chronic diseases.
Insufficient Rest and Recovery
Individuals that do not get adequate rest and recovery put themselves at higher risk.
MSDs develop when fatigue outruns the individual’s recovery system, causing a musculoskeletal imbalance.
Poor Diet, Fitness, and Hydration
Individuals who eat unhealthily are dehydrated, at a poor level of physical fitness, and do not take care of their bodies are putting themselves at a higher risk of developing musculoskeletal and chronic health problems.
Causes
The causes of musculoskeletal disorders are varied. Muscle tissue can be damaged with the wear and tear of daily work, school, and physical activities. Trauma to the body can come from:
Postural strain
Repetitive movements
Overuse
Prolonged immobilization
Jerking movements
Sprains
Dislocations
Falling injuries
Auto accident injuries
Fractures
Direct trauma to the muscle/s
Poor body mechanics can cause spinal alignment problems and muscle shortening, causing other muscles to be strained, causing problems and pain.
Treatment Rehabilitation
A doctor will recommend a treatment plan based on the diagnosis and severity of the symptoms. They may recommend moderate exercise and over-the-counter medications like ibuprofen or acetaminophen to address occasional discomfort or pain. They often recommend chiropractic and physical therapy rehabilitation to learn how to manage pain and discomfort, maintain strength, range of motion, and adjust everyday activities. Different types of manual therapy, or mobilization, can treat body alignment problems. A doctor may prescribe medications like nonsteroidal anti-inflammatories NSAIDs to reduce inflammation and pain for more severe symptoms. For individuals with musculoskeletal disorders like fibromyalgia, medications to increase the body’s level of serotonin and norepinephrine may be prescribed in low doses to modulate sleep, pain, and immune system function.
Body Composition
Types of Pain
Pain can be grouped into three categories:
Early Warning Pain
This is most recognizable after having just touched a pan, and the hand jerks away before realizing how hot the pan is, also known as the withdrawal reflex.
This is a protective mechanism that helps avoid danger and is vital for survival.
Inflammatory Pain
This type of pain happens after an injury or surgery while the body is healing and recovering.
Inflammation prevents the body from performing movements to prevent and avoid re-injury.
Pathological Pain
This type of pain can happen after the body has healed, but the nervous system has been damaged.
This is often the case with individuals who sustain an injury and inform doctors that the injured area is never the same.
If the rehabilitation does not correctly heal the nervous system, protective pain measures can generate a false alarm causing pain signals to fire off.
References
Asada, Fuminari, and Kenichiro Takano. Nihon eiseigaku zasshi. Japanese journal of hygiene vol. 71,2 (2016): 111-8. doi:10.1265/jjh.71.111
da Costa, Bruno R, and Edgar Ramos Vieira. “Risk factors for work-related musculoskeletal disorders: A systematic review of recent longitudinal studies.” American journal of industrial medicine vol. 53,3 (2010): 285-323. doi:10.1002/ajim.20750
Malińska, Marzena. “Dolegliwości układu mięśniowo-szkieletowego u operatorów komputerowych” [Musculoskeletal disorders among computer operators]. Medycyna pracy vol. 70,4 (2019): 511-521. doi:10.13075/mp.5893.00810
Musculoskeletal system diseases. (n.d.). dmu.edu/medterms/musculoskeletal-system/musculoskeletal-system-diseases/
Roquelaure, Yves et al. “Troubles musculo-squelettiques liés au travail” [Work-related musculoskeletal disorders]. La Revue du praticien vol. 68,1 (2018): 84-90.
Villa-Forte A. (n.d.). Diagnosis of musculoskeletal disorders. merckmanuals.com/home/bone,-joint,-and-muscle-disorders/diagnosis-of-musculoskeletal-disorders/introduction
As the weather gets colder, individuals may feel like their muscles and joints are frequently stiff and experience more aches and pains. This is even more evident for individuals that work outside in the winter or with specific ailments/conditions. Colder weather can increase the risk of suffering musculoskeletal injuries and intensify the condition.
How Colder Weather Impacts The Muscles
Individuals with arthritic conditions might find that symptoms become exacerbated. This can keep individuals away from regular activities. Conditions like rheumatoid arthritis and osteoarthritis tend not to react well to weather sudden atmospheric changes, worsening symptoms. However, individuals are well aware of how their body feels and moves when colder weather is present with or without existing conditions. Movement slows down, and when trying to move, the muscles can contract involuntarily, causing tension and stiffness. This usually results in soreness and pain. Feeling warm, safe, and comfortable is essential for the body’s overall health. Overuse and overexertion can increase the risk of injury in colder temperatures.
Barometric Pressure
When the weather gets colder, barometric pressure drops. The Body’s tissues like the muscles, tendons, and ligaments expand. This places pressure on nerves near the joints, causing discomfort and pain.
In cold weather, the fluid density in the joints lessens, causing the bones to rub against each other harder because the fluid is not thick enough to allow for proper lubrication.
The cold makes the muscles shiver, contract, and tighten. This can compress the nerves in the joints and increase pain symptoms.
Prevent Stiffness and Musculoskeletal-Related Injuries
Maintain an active lifestyle
It is recommended to engage in physical activity to exercise the muscles and joints.
A chiropractor can also help manage musculoskeletal condition-related pain during the winter months and help prevent musculoskeletal conditions for individuals that work outdoors.
Heil, Kieran et al. “Freezing and non-freezing cold-weather injuries: a systematic review.” British medical bulletin vol. 117,1 (2016): 79-93. doi:10.1093/bmb/ldw001
Kowtoniuk, Robert A et al. “Cutaneous Cold Weather Injuries in the US Military.” Cutis vol. 108,4 (2021): 181-184. doi:10.12788/cutis.0363
Long, William B 3rd et al. “Cold injuries.” Journal of long-term effects of medical implants vol. 15,1 (2005): 67-78. doi:10.1615/jlongtermeffmedimplants.v15.i1.80
Leg spasms and cramps are common conditions where the muscles in the leg suddenly become tight and painful. They present with no warning and can cause excruciating and debilitating pain. They usually occur in the calf muscles but can affect any area of the leg, including the feet and thighs. After the cramping has passed, pain and tenderness can remain in the leg for several hours. Although many leg spasm episodes go away by themselves, they can disrupt normal activities, exercise regimens, and sleep if they continue and are left untreated.
Leg Spasms and Symptoms
A leg spasm is a sudden, sharp contraction or tightening of a muscle in the leg. This can last a few seconds to a few minutes. Muscle cramps anywhere in the body cause sudden contraction of the muscle. This is an involuntary function and can include the following symptoms:
Soreness and discomfort can be mild to extreme.
Muscle tightening.
Hardening of the muscle.
Twitching of the muscle.
Pain.
Leg spasms are typically brief and go away on their own, but individuals are recommended to seek treatment if they are frequently experienced or last for extended periods.
Causes
Dehydration
Dehydration is a common cause of leg spasms and pain.
Lack of fluids can cause the nerve endings to become sensitized, triggering muscle contractions.
When the body sweats, it loses water and electrolytes.
When the body is low on electrolytes
Imbalances in:
Sodium
Calcium
Magnesium
Potassium
It can affect nerve transduction and lead to muscle spasms.
Hypothyroidism
If the body does not produce sufficient thyroid hormone, this is known as hypothyroidism.
Over time, this deficiency can damage the nerves that send signals from the brain and spine to the legs.
Tingling, numbness, and frequent cramping can result.
Spinal Misalignment
Spinal misalignment can compress nerve roots that run down the leg.
This can cause radiating leg pain and spasms, specifically in the back of the thigh.
Muscle and Connective Tissue Injuries
Injuries like tears, strains, and sprains can lead to leg spasms and frequent cramping.
Pregnancy
In the second and third trimesters of pregnancy, calcium and magnesium deficiency are common and can lead to leg spasms and cramps.
Treatment
The proper course of treatment for leg spasms depends on the severity and underlying cause/s. A chiropractor can identify the cause and develop a personalized treatment plan to relieve and eliminate leg cramps.
Chiropractic
Misalignments can compress the nerve roots radiating from the spine to the legs.
This can lead to radiating leg pain and/or leg spasms.
Realignment through chiropractic can relieve the pressure on compressed nerve roots, alleviating leg discomfort and pain.
A chiropractor will also recommend exercises and stretches to strengthen the legs and core muscles.
Physical Therapeutic Massage
A physical therapist will use various massage techniques to relax the leg muscles to prevent and reduce the severity of spasms.
Massage therapy will relieve any inflammation that accompanies leg spasms, decreasing pain and swelling in the area.
As a part of the treatment plan, a health coach will evaluate the individual’s diet and suggest changes that will help address any nutritional deficiencies contributing to leg spasms and cramps.
Body Composition
Track Inflammation and Fluid Imbalances From Injury or Surgery
Inflammation can occur with little to no visible symptoms following surgery or injury. Precision measurement of body water can detect water retention and inflammation to aid rehabilitation treatment. InBody effectively distinguishes water in the following compartments that comprise total body water.
Intracellular-ICW-within the tissues.
Extracellular-ECW-within the blood and interstitial fluids.
The Edema Index can be used to detect fluid imbalances resulting from inflammation from injury or recovery after surgery.
Assessing fluid balance in the body and specific segments can help identify inflammation and guide treatment to reduce the risk of re-injury or post-surgery complications. These measurements are provided for the whole body and can determine where fluid imbalances may be occurring for more precise analysis.
References
Araújo, Carla Adriane Leal de et al. “Oral magnesium supplementation for leg cramps in pregnancy. An observational controlled trial.” PloS one vol. 15,1 e0227497. 10 Jan. 2020, doi:10.1371/journal.pone.0227497
Garrison, Scott R et al. “Magnesium for skeletal muscle cramps.” The Cochrane database of systematic reviews vol. 2012,9 CD009402. 12 Sep. 2012, doi:10.1002/14651858.CD009402.pub2
Kang, Seok Hui et al. “Clinical Significance of the Edema Index in Incident Peritoneal Dialysis Patients.” PloS one vol. 11,1 e0147070. 19 Jan. 2016, doi:10.1371/journal.pone.0147070
Luo, Li et al. “Interventions for leg cramps in pregnancy.” The Cochrane database of systematic reviews vol. 12,12 CD010655. 4 Dec. 2020, doi:10.1002/14651858.CD010655.pub3
Mekhail, Nagy et al. “Long-term safety and efficacy of closed-loop spinal cord stimulation to treat chronic back and leg pain (Evoke): a double-blind, randomized, controlled trial.” The Lancet. Neurology vol. 19,2 (2020): 123-134. doi:10.1016/S1474-4422(19)30414-4
A Trendelenburg gait is an abnormal walking gait resulting from a defective or weakened hip abductor.The gluteal musculature is the primary musculature that includes the gluteus medius and gluteus minimus muscles. Weakness in these muscles causes sagging/dropping of the pelvis on the opposite side while walking. There will be a noticeable side-to-side motion if the glutes are too weak to support the body’s weight when walking. It can look as though the individual is limping or missing a step. Individuals can minimize the effects with foot orthotics, core strengthening, chiropractic, and physical therapy.
Trendelenburg Gait Causes
This gait often results from straining the hip abductor muscles during physical activity. Exercises specifically for the glutes done improperly are a common cause. When improper exercise form is the cause, the abnormal gait usually goes away as muscle inflammation fades. The gait can also present after total hip replacement surgery, as the procedure requires incisions in the gluteus medius muscle. This can weaken the muscle causing an abnormal gait. Weakness in these muscles can also be caused by:
Nerve damage or dysfunction in the nerves that run through the gluteal minimus and medius muscles.
Osteoarthritis is a type of arthritis that occurs when joint cartilage starts to wear down.
Muscular dystrophy is a condition that causes the muscles and bones to become weak over time.
Poliomyelitisis a condition associated with polio that weakens the muscles.
Cleidocranial dysostosis is a condition present from birth that can cause your bones to develop improperly.
Symptoms
The walking gait is made up of two phases:
Swing – When one leg moves forward.
Stance – The other leg stays still and maintains balance.
The main symptom of Trendelenburg gait can be seen when one leg swings forward and the hip drops down and move outward. This is because the hip abductor of the other leg is too weak to support the weight. Individuals may lean back or to the side slightly when walking to maintain balance, or they may lift the foot higher off the ground with each step to avoid losing balance or tripping as the pelvis shifts unevenly.
Diagnosis
Abnormal hip movement during a swing of one or both legs can give a doctor enough evidence to diagnose a Trendelenburg gait. A doctor will observe the individual’s walk in front and behind to get a detailed view. A doctor will also use the Trendelenburg test to diagnose the condition. The doctor will instruct the individual to lift one leg for 30 seconds. If the individual cannot keep the hips parallel with the ground while lifting, it could indicate Trendelenburg gait. X-rays of the hip will be used to identify any causes of weakness in the gluteus minimus or medius.
Treatment Options
Treatment options will depend on the severity and cause of the gait.
Medication
If the gait is causing pain, over-the-counter nonsteroidal anti-inflammatory NSAIDs, like ibuprofen or acetaminophen, will help ease symptoms.
In severe cases, a doctor may prescribe cortisone injections to help reduce pain.
Foot Orthotics
A doctor could also recommend using a foot orthotic in one or both shoes to compensate the hip abductor muscle weakness.
Chiropractic, Physical Therapy, and Exercise
Chiropractic and physical therapy can help adjust, realign, and strengthen the muscles to regain control of the Trendelenburg gait. The chiropractor or physical therapist will move the legs in various directions to help the joints become more accustomed to moving in certain directions and increase muscle strength and resistance. Exercises that can strengthen the hip abductor muscles include:
Lie on the side and extend the leg straight out.
Lie on the floor and move one leg up, over the other, and back in the opposite direction.
Step sideways and onto an elevated surface, then back down again.
Talk with a doctor or chiropractor before beginning any new exercise routine so they can recommend specific exercises and educate on proper form.
Complications
If left untreated, moderate-to-severe cases of Trendelenburg gait can become debilitating, leading to severe complications. These include:
Pinched nerves.
Sciatica.
Pain, stiffness, or grinding in the hips.
Loss of range of motion in the hips and gait.
Losing the ability to walk, which could require the use of a walker or wheelchair.
Trendelenburg gait is treatable with special shoes, orthotics, and exercises designed to strengthen the hip abductor muscles. Chiropractic and physical therapy can help limit the condition’s impact on the body’s health, the ability to walk, and reduce the risk of complications.
Body Composition
Heart-Healthy Foods
Citrus
The bright and tangy fruits are packed with vitamins and unique plant compounds known as polyphenols that can help lower blood pressure naturally.
However, it’s important to note that grapefruit and grapefruit juice could interact with certain prescription medications.
Beans and Lentils
Foods high in magnesium, potassium, and fiber can help maintain healthy blood pressure.
This is where beans and legumes come in, as they are high in fiber, potassium, and magnesium.
Individuals that swapped beans and lentils noticed a lower blood pressure, whether or not they had been diagnosed with hypertension.
Pumpkin Seeds
These seeds are packed with potassium, magnesium, and arginine.
Arginine is an amino acid used to make nitric oxide, which helps the blood vessels relax and dilate, allowing lower blood pressure.
A study found that postmenopausal women who took 3 grams of pumpkin seed oil daily for six weeks saw a significant decrease in their systolic blood pressure.
Garlic
Garlic contains nitric oxide, which has been shown to relax blood vessels.
Kyolic garlic, in particular, has been shown to help with arterial stiffness and can improve cholesterol levels.
References
Feyh, Andrew et al. “Role of Dietary Components in Modulating Hypertension.” Journal of Clinical & experimental cardiology vol. 7,4 (2016): 433. doi:10.4172/2155-9880.1000433
Gandbhir, Viraj N., et al. “Trendelenburg Gait.” StatPearls, StatPearls Publishing, 19 August 2021.
Giangarra CE, et al. (2018). Clinical orthopedic rehabilitation: A team approach.sciencedirect.com/science/book/9780323393706
Gilliss AC, et al. (2010). Use of osteopathic manipulative treatment to manage compensated Trendelenburg gait caused by sacroiliac somatic dysfunction.
jaoa.org/article.aspx?articleid=2093879
Maricelli JW, et al. (2016). Trendelenburg-like gait, instability and altered step patterns in a mouse model for limb-girdle muscular dystrophy 2i. DOI:
10.1371/journal.pone.0161984
Mayo Clinic Staff. (2017). Osteoarthritis.mayoclinic.org/diseases-conditions/osteoarthritis/home/ovc-20198248
Michalopolous N, et al. (2016). A personalized monitoring and recommendation framework for kinetic dysfunctions: The Trendelenburg gait. DOI: 10.1145/3003733.3003786
The shoulder is a ball-and-socket joint. The shoulder has several muscles that help it move and allow a wide range of motion. A strain or pulled shoulder muscle can affect the slightest movements, making simple activities difficult and painful. Pulling a muscle in the shoulder can be caused by an injury, overuse, and general wear and tear. Minor shoulder injuries usually heal on their own with rest and self-care. Severe shoulder muscle injuries should be addressed by a medical professional.
Pulled Shoulder Muscle Causes
Pulling a muscle in the shoulder can happen quickly. This could be from falling on the shoulder, an auto accident, or a work accident. It can develop after weeks, months, and years of repetitive motion and overuse. It is common among individuals that play certain sports or jobs that require repetitive activities with the shoulders. They can also happen with no apparent cause. Treatment and recovery depend on the type and severity of the injury.
How to Tell If It’s a Pulled Muscle
It can be hard to tell the cause unless the individual has experienced the specific type of pain before. Otherwise, it is recommended to consult a medical professional like a physical therapist or chiropractor. This is because shoulder pain can be caused by inflammation of the tendons and joints and/or the joint itself.
Pulled Muscle Shoulder Symptoms
A pulled muscle is characterized by:
Tenderness
Dull, sore, or aching pain.
Sometimes it can cause shooting pain between the shoulder blades in the front or back.
Pain when the shoulder is at rest.
Pain when the specific muscle is used.
Swelling of the area.
Shoulder instability.
The shoulder feels fragile.
Movement causes pain.
A bump may develop at the top of the shoulder near the end of the collarbone.
Inability to use the muscle at all.
If the pain is persistent, it could signify that there is something other than a pulled muscle like a pinched nerve or a joint issue.
Treatment and Recovery Options
Treatment and recovery vary and depend on the severity of the pull and the individual’s overall health. Many find that their pain is reduced with self-care in 2 or 3 weeks. Chiropractic treatment for a pulled shoulder muscle can provide relief within 1 or 2 weeks.
Self Care
Depending on the severity of the pull and how much pain is being experienced, individuals could be recommended to take an NSAID like Ibuprofen to reduce pain and swelling. Self-care can include:
Ice To Reduce Swelling
Applying ice or a cold pack to the area can help reduce swelling.
Place a cloth or towel between the skin and the cold pack.
Apply it for 20 minutes an hour.
The swelling should reduce in a day or two.
Rest
It is recommended to rest the shoulder for no more than 2 or 3 days.
This begins the healing process and prevents worsening the injury.
Wrap or Sling
During rest days, it can be hard to keep the shoulder from moving.
To avoid this, use a shoulder wrap or a sling to support the arm.
However, they should not be used for more than 2 or 3 days.
Gentle Stretching
It is essential to get the muscle working again after 2 or 3 days of rest.
Stretches will help the muscle group heal and gain strength.
Not stretching the muscle could prolong recovery and worsen the injury, and possibly cause new injuries.
Stretches For a Pulled Shoulder
Stretching a pulled shoulder muscle after a few days of rest is recommended because not working out the injured muscle can cause more problems. Not using the muscle can cause it to atrophy, which will take longer to heal, and the surrounding muscles become weak.
Pendulum Stretch
Slightly bent support the body by placing the unaffected arm on a table or chair.
Let the injured arm hang straight down.
Swing the arm in small circles clockwise as far as the pain or discomfort allows.
Perform for 1 minute.
Go counterclockwise for one minute.
Repeat 4 to 8 times throughout the day.
Chiropractic
If self-care is not providing sufficient relief, then chiropractic treatment is recommended. A doctor of chiropractic can advise on the best treatment options and get to the root of the issue. Chiropractors have a treatment arsenal of modalities and approaches to help treat pulled muscles. These include:
A somatotype is the overall shape and composition of the human body. Body types based on physique have three generalized divisions:
Endomorph
Mesomorph
Ectomorph
However, it is rare for someone to fall entirely into one somatotype. Individuals can have a combination of qualities from two somatotypes, like an ectomorph-endomorph hybrid or an endomorph-ectomorph, for example.
Ectomorphs
Naturally lean with long limbs, ectomorphs typically possess a slender look no matter what type of diet.
A lot of endurance runners and swimmers are ectomorphs.
Ectomorphs may have a decent amount of muscle but may appear to have less muscle development because of their long limb length.
Body fat also seems to get hidden by the long, slender figure, which means they can get away with a few extra pounds of fat.
However, if ectomorphs do not watch their health, they can become skinny fat.
Mesomorphs
Mesomorphs have a natural athletic look.
They can achieve a muscular physique without really trying.
The physiology tends to include:
Narrow hips
Wide back
A large frame contributes to a muscular appearance.
Many professional fighters, football, and basketball players are mesomorphs.
Endomorphs
Endomorphs have a larger structure with wide hips and shoulders.
Shorter arms and legs.
This type of body shape is excellent for activities that require a lot of strength.
Rugby players, strength athletes, and powerlifters are endomorphs.
This body type is considered to be a contributing performance factor in Ironman athletes.
References
Blache, Y et al. “Superficial shoulder muscle co-activations during lifting tasks: Influence of lifting height, weight, and phase.” Journal of electromyography and kinesiology: official journal of the International Society of Electrophysiological Kinesiology vol. 25,2 (2015): 355-62. doi:10.1016/j.jelekin.2014.11.004
Brantingham, James W et al. “Manipulative therapy for shoulder pain and disorders: expansion of a systematic review.” Journal of manipulative and physiological therapeutics vol. 34,5 (2011): 314-46. doi:10.1016/j.jmpt.2011.04.002
Kandel, Michel et al. “Somatotype, training and performance in Ironman athletes.” European journal of sports science vol. 14,4 (2014): 301-8. doi:10.1080/17461391.2013.813971
McFarland, Daniel C et al. “Spatial dependency of shoulder muscle demand during dynamic unimanual and bimanual pushing and pulling.” Applied ergonomics vol. 73 (2018): 199-205. doi:10.1016/j.apergo.2018.07.011
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