Clinic Wellness Team. A key factor to spine or back pain conditions is staying healthy. Overall wellness involves a balanced diet, appropriate exercise, physical activity, restful sleep, and a healthy lifestyle. The term has been applied in many ways. But overall, the definition is as follows.
It is a conscious, self-directed, and evolving process of achieving full potential. It is multidimensional, bringing together lifestyles both mental/spiritual and the environment in which one lives. It is positive and affirms that what we do is, in fact, correct.
It is an active process where people become aware and make choices towards a more successful lifestyle. This includes how a person contributes to their environment/community. They aim to build healthier living spaces and social networks. It helps in creating a person’s belief systems, values, and a positive world perspective.
Along with this comes the benefits of regular exercise, a healthy diet, personal self-care, and knowing when to seek medical attention. Dr. Jimenez’s message is to work towards being fit, being healthy, and staying aware of our collection of articles, blogs, and videos.
Regarding different destinations, our feet allow the legs and the lower body to move forward and stabilize the upper extremities from putting so much weight on the body itself. The lower portion of the body contains the hips, pelvis, legs, and feet. Within each section of the lower body, various muscles surround the joints and skeletal features of the lower half. For the hips, multiple muscles and tendons help support hip mobility and pelvic function. The legs work with the thigh as numerous muscles and tendons help the legs have more power to move. The lower portion of the legs works with the knee to allow extension and flexion to move as well. And finally, the ankles and feet work with various muscles to enable movement to the toes. The different muscles in the toes help stabilize the foot from causing issues to the ankles. However, when multiple injuries or factors begin to affect the muscles in the toes, it can lead to myofascial pain syndrome or trigger points to affect not only the toes but the entire portion of the legs and travel up to the hips.
Today’s article looks at the flexor muscles of the toes, how calf pain is associated with trigger points affecting the toes, and how different treatments and stretches can alleviate trigger points along the toe flexor muscles. We refer patients to certified providers that incorporate various techniques and therapies in the lower body extremities pertaining to trigger points affecting the legs, calves, and feet. This helps many people with pain symptoms along the flexor toe muscles, causing pain when doing everyday actions like stepping or walking. We encourage and appreciate each patient by referring them to associated medical providers based on their diagnosis when it is appropriate. We understand that education is a terrific way when asking our providers intricated questions at the patient’s request and understanding. Dr. Alex Jimenez, D.C., only utilizes this information as an educational service. Disclaimer
The Flexor Muscles Of The Toes
Have you been dealing with stability issues that are affecting the way you are standing? How about coping with unquestionable calf or foot pain? Do you feel aches in your big toe? Many of these issues affecting the feet are correlated with the flexor muscles in the toes. The flexor muscles are the flexor digitorum longus and the flexor hallucis longus. These muscles are located in the calf region of the lower leg and travel downwards to the ankle, forming the tendons for the feet and toes. Research studies reveal that the flexor digitorum longus muscle is a thin muscle located in the tibia’s deep posterior muscles and provides operational support to the four different sections of the toes and allows flexion. While other research studies reveal that the flexor hallucis longus muscle is a deep posterior muscle located in the fibula and provides flexion to the great toe while serving to plantarflex and inversion to the foot.
Now the flexor muscles work together to allow stability to the foot when a person is walking. Additional studies have shown that the flexor muscles are active as many people push off from the heel to allow movement to the toes and feet when stepping on the ground. This action enables the flexor muscles to contract and exerts much energy to allow the feet to move. However, when the body begins to age naturally, or various issues affect the lower body extremities, it can lead to multiple problems affecting a person’s mobility.
Calf Pain Associated With Trigger Points Affecting The Toes
As the body ages naturally, a person’s mobility will eventually begin to decline as they shuffle in their steps instead of picking up their feet to move. Studies reveal that when older adults start to age naturally, they tend to have a decreased foot posture that enables them to have a more pronated foot than a supinated foot. When this happens, it can reduce mobility in their legs while also causing stress to the flexor muscles and have a high occurrence in lower extremity injuries like patellofemoral pain or tendon dysfunction. Stress in the flexor muscles can lead to the potential development of trigger points along the flexor muscles, which can correlate to calf pain. Dr. Janet Travell, M.D.’s book, “Myofascial Pain and Dysfunction,” mentioned that trigger points along the toe flexor muscles could potentially cause impaired mobility and strain to the foot. Since the flexor muscles are located in the calves, many individuals that incorporate running, jogging, or walking as part of their daily lives can be affected. To that point, if a person is walking on uneven ground, it can cause the foot to be hyper-pronated and lead to calf pain. At the same time, trigger points in the flexor muscles can cause symptoms of muscle spasms and cramps which can become overlapping risk profiles for ankle and foot pain.
Treating Trigger Points Along The Flexor Muscles- Video
Have you been dealing with unexplainable muscle spasms in your calves? Do you feel unstable when walking for a long time? Or do you notice you shuffle instead of picking up your feet? Many of these issues are correlated with trigger points affecting the flexor muscles of the toes that are causing pain to the calves and feet. When it comes to trigger points along the flexor muscles of the toes, studies show that it can develop a “trigger toe” where the flexor hallucis muscle that is providing flexion to the great toe, is in pain which leads to foot issues like plantar fasciitis or ankle pain. Fortunately, all is still possible as there are different stretches and treatments to reduce trigger points associated with the toe flexor muscles. The video above explains where the flexor muscles are located in the calve region of the leg and demonstrates how to stretch the flexor muscle to prevent trigger points from returning.
Different Stretches & Treatments For Toe Flexor Muscles
When relieving foot and calf pain associated with trigger points affecting the flexor muscles, there are different stretches and treatments to reduce pain-like symptoms associated with trigger points. Studies reveal that incorporating various muscle-strengthening exercises that target the calves could improve postural balance on the feet. Or find the right footwear to prevent trigger points from appearing in the future. Other stretches like toe grasping and flexing the foot allow many pain specialists to locate where the trigger points affect the flexor muscles and develop a treatment plan to reduce the effects of trigger points along the toe flexor muscles. Some of the treatments include chiropractic care. Now, doesn’t chiropractic care only incorporate spinal adjustments on the back? Yes, it does, but it can also alleviate other issues. As stated earlier, the feet provide stability to the lower body extremities. When problems affect a person’s balance can cause limited mobility to the hips, affect the legs and feet over time, and develop trigger points along the way. With chiropractic care, chiropractors can restore hip mobility through mechanical and manual manipulation of the spine and can help loosen the stiff joints and muscles that are causing pain. Chiropractors can pinpoint where the trigger points are located and find ways to reduce the pain in the affected muscle.
Conclusion
The flexor muscles of the toes, the flexor digitorum longus, and the flexor hallucis longus allow stability and flexion to the toes. The flexor muscles are located in the calve region and enable the individual to walk without complications. When issues or injuries start to affect the feet, they could develop into overlapping issues that affect the flexor muscles and causes symptoms of instability in a person’s balance. If not treated right away, it could develop trigger points in the calf region and cause pain to the flexor muscles. Trigger points in the flexor muscles can cause stress on the flexor muscles, which then leads to foot issues like patellofemoral pain or tendon dysfunction. To that point cause impaired mobility and muscle strain on the foot. Luckily there are treatments and various stretches to reduce trigger points from developing further and improve stability in the body. To that point, allow the individual to walk without any foot pain.
References
Fowles, J V, and N M Newman. “A Case of ‘Trigger Toe.’” Canadian Journal of Surgery. Journal Canadien De Chirurgie, U.S. National Library of Medicine, July 1984, pubmed.ncbi.nlm.nih.gov/6744145/.
Goldmann, Jan-Peter, and Gert-Peter Brüggemann. “The Potential of Human Toe Flexor Muscles to Produce Force.” Journal of Anatomy, U.S. National Library of Medicine, Aug. 2012, www.ncbi.nlm.nih.gov/pmc/articles/PMC3406365/.
Kusagawa, Yuki, et al. “Toe Flexor Strength Is Associated with Mobility in Older Adults with Pronated and Supinated Feet but Not with Neutral Feet.” Journal of Foot and Ankle Research, U.S. National Library of Medicine, 11 Sept. 2020, www.ncbi.nlm.nih.gov/pmc/articles/PMC7488436/.
Murdock, Christopher J, et al. “Anatomy, Bony Pelvis and Lower Limb, Calf Flexor Hallucis Longus Muscle …” In: StatPearls [Internet]. Treasure Island (FL), StatPearls Publishing, 25 Aug. 2022, www.ncbi.nlm.nih.gov/books/NBK539776/.
Quinlan, Shayan, et al. “The Evidence for Improving Balance by Strengthening the Toe Flexor Muscles: A Systematic Review.” Gait & Posture, U.S. National Library of Medicine, Sept. 2020, pubmed.ncbi.nlm.nih.gov/32679464/.
Travell, J. G., et al. Myofascial Pain and Dysfunction: The Trigger Point Manual: Vol. 2:the Lower Extremities. Williams & Wilkins, 1999.
Winter is when most children and adults are prone to catching colds, the flu, etc. The excitement of the holiday season can also take a toll on the body’s neuromusculoskeletal system, leaving the individual more susceptible to illness. Digestive issues such as bloating, cramping, and constipation are also common. Certain supplements can help maintain body, gut, and brain holiday health. Here are a few recommended supplements to take during the holidays.
Holiday Health
To help fill in the gaps from the holiday foods and increase energy, holiday health supplements to consider adding include:
Probiotics
Probiotics are healthy bacteria and microbes that populate the gut or microbiome.
They help digest nutrients, support proper digestion and elimination, and manage appetite and mood.
A quality probiotic supplement supports healthy digestion and immune health.
It can help reduce diarrhea, constipation, gas, and bloating while protecting the immune system against pathogens.
For the most benefits, it is recommended to take a supplement with a high CFU count, diverse probiotic strains, and a delivery method that ensures the probiotics will survive once consumed.
The body produces melatonin naturally, especially at night, since this promotes sleep.
Melatonin is a hormone that helps regulate the body’s circadian rhythm, which makes you feel tired or alert at the right times of the day.
Taking melatonin can help decrease jet lag symptoms.
Consider taking melatonin to help promote healthy sleep.
However, it’s usually only recommended for short-term use, so consult your doctor.
Vitamin D
During the winter, when less sunlight is available, low vitamin D levels are very common among adults.
The body naturally makes vitamin D when the skin is exposed to the sun’s UV light rays; however, most spend nearly all their time indoors once the weather becomes cold.
Vitamin D is responsible for hundreds of reactions related to brain function, hormone production, and immune defenses.
A vitamin D supplement can help maintain healthy levels, which is important for maintaining a strong immune system, cardiovascular and bone health, and mood.
Magnesium
Magnesium is a mineral and electrolyte providing cardiovascular and bone support, improved sleep, healthy muscle and nerve function, and healthy digestion.
A magnesium supplement can help with aches and pains, restlessness, headaches, and constipation.
Vitamin C
Vitamin C intake protects against colds and other illnesses.
It supports healthy immune defenses, healthy nervous system function, antioxidant activity, neuron function, and skin health.
A vitamin C supplement combined with probiotics further helps support healthy gastrointestinal function and absorption.
Chiropractic For Digestive Health
Chiropractic care supports the healthy functioning of the nervous system.
The vagus nerve extends from the brain stem and innervates digestive system organs.
Sympathetic nerves in the thoracic and lumbar regions and the parasympathetic nerves near the sacrum also support digestion.
Decompressing the spine and correcting posture allow room for the muscles to contract, open up the spine to circulate fluids throughout the body, and expand and properly circulate food and waste.
Ernst, Edzard. “Chiropractic treatment for gastrointestinal problems: a systematic review of clinical trials.” Canadian journal of gastroenterology = Journal canadien de gastroenterology vol. 25,1 (2011): 39-40. doi:10.1155/2011/910469
Govender, Mershen et al. “A review of the advancements in probiotic delivery: Conventional vs. non-conventional formulations for intestinal flora supplementation.” AAPS PharmSciTech vol. 15,1 (2014): 29-43. doi:10.1208/s12249-013-0027-1
Leboeuf-Yde, Charlotte, et al. “Self-reported nonmusculoskeletal responses to chiropractic intervention: a multination survey.” Journal of manipulative and physiological therapeutics vol. 28,5 (2005): 294-302; discussion 365-6. doi:10.1016/j.jmpt.2005.04.010
Peterson, Caroline. “A case study of chiropractic management of pregnancy-related heartburn with postulated fetal epigenome implications.” Explore (New York, N.Y.) vol. 8,5 (2012): 304-8. doi:10.1016/j.explore.2012.06.001
Qu, Liuxin, et al. “Irritable bowel syndrome treated by traditional Chinese spinal orthopedic manipulation.” Journal of traditional Chinese medicine = Chung i tsa chih ying wen pan vol. 32,4 (2012): 565-70. doi:10.1016/s0254-6272(13)60072-2
The feet allow movement to make the host do various actions when it comes to the body. Whether running, walking, or stretching, the feet allow stability with help from the legs and lower limbs of the lower body to support the upper body’s weight and allow mobility and functionality to the hips. The feet have various extensor muscles that start at the head where the tibia and in the front of the shin and spreads out to the front of the foot and allow movement to each of the toes. Injuries like ankle sprains, objects landing on the foot, or muscle cramps can cause the various muscles to become injured and soon develop tiny nodules that can cause referred pain to the lower portion of the legs and cause mobility issues. To that point, trigger point pain can affect how a person functions and cause many to deal with unquestionable foot pain. Today’s article looks at the extensor muscles of the toes, how trigger points can affect the foot and toes, and how chiropractic care can help treat trigger points along the extensor muscles of the toes. We refer patients to certified providers that incorporate various techniques in the lower body extremities, like lower legs, calves, and foot pain therapies correlating to trigger points. This helps aid many people with pain symptoms along the extensor toe muscles, causing pain when doing everyday actions like stepping or walking. We encourage and appreciate each patient by referring them to associated medical providers based on their diagnosis when it is appropriate. We understand that education is a terrific way when asking our providers intricated questions at the patient’s request and understanding. Dr. Alex Jimenez, D.C., only utilizes this information as an educational service. Disclaimer
The Extensor Muscles Of The Toes
Have you been having issues walking for long periods? Do your feet constantly ache, so you have to take off your shoes to rub them? Or have you been having mobility issues that start at the hips and then travel down to the feet? Many of these issues are associated with pain that can affect the extensor muscles of the toes. The feet have various superficial muscles that allow movement to each toe. Today, we will look at the extensor muscles that enable movement to the toes and help with lower limb functionality. The extensor toe muscles include the extensor digitorum and the extensor hallucis longus. Studies reveal that the extensor muscles are the anterior compartment of the lower limbs that can allow extension and dorsiflex of the foot at the ankle. The extensor hallucis provides movement to the big toe, independently moving it up and down. At the same time, the extensor digitorum forms into four tendons to the other toe joints.
These muscles work together to control the foot when descending and allow the heel to land first and then the toes after to prevent foot slaps or hard stepping. To that point, during this gait action, the extensor digitorum helps provide pure dorsiflex of the foot through balance on the tibial muscle. In contrast, the extensor hallucis allows the foot to adapt when the host is walking. Now, what happens when the extensor muscles suffer from injuries that cause mobility issues to the individual?
Trigger Points Affecting The Foot & Toes
When issues affect mobility and prevent many people from walking, it could be due to trigger points associated with the extensor muscles affecting the foot and toes. Trigger points or myofascial pain syndrome is where sensitive points or pressure in the muscles or muscle groups can cause referred pain in different body areas. This means that, for example, someone is dealing with pain in their elbows; however, they are complaining about shoulder pain. Studies reveal that when the legs’ lower limbs have trigger points in the feet musculature, it can lead to hypersensitivity in the extensor muscles and tendons. According to Dr. Janet G. Travell, M.D., she explained in her book, “Myofascial Pain and Dysfunction,” when the extensor muscles of the toes are being affected by trigger points, it could potentially be associated with anterior compartment syndrome and ischemia along the lower limbs. To that point, trigger points could affect a person’s ability to walk and cause them to shift their weight around to compensate for the pain from affecting them. When this happens, it can lead to hip issues.
Trigger Points Of The Week: The Extensor Toe Muscles- Video
Have you been dealing with foot pain affecting your ability to walk? Does it hurt when you are stepping? Do you have mobility issues in your hips or legs associated with foot pain? Suppose you have been experiencing any of these issues in the lower extremities of your body. In that case, you could be dealing with trigger points associated with the toe extensor muscles correlating with foot pain. Studies reveal that trigger points associated with the extensor muscles can be characterized by pain and cause a limited range of joint motion. What that does is that trigger points in the extensor hallucis muscle can cause the lower portion of the legs to have intense sensitivity and hyper-irritability to the legs, which can affect how a person walks. The video above explains where the extensor muscles are located in the lower portions of the legs and where the trigger points cause referred pain to the foot and legs. When trigger points affect the extensor muscles, they can cause referred pain to the entire lower half of the body, including the hips. How would trigger points be associated with the hips when it affects the extensor muscles? Well, when the extensor muscles succumb to pain, it causes the individual to shift their weight and can cause the hips to become unstable, and that instability can affect not only the hips but the legs, knees, calves, and feet. Fortunately, treatments can reduce trigger point pain in the extensor muscles.
Chiropractic Care For Trigger Points
So when a person is dealing with mobility issues along the extensor muscles that are causing them pain, they don’t realize that their hips, legs, and knees are being affected. By going to chiropractic treatment, they can get the relief they are looking for and regain their ability to walk. A chiropractor will thoroughly examine and assess the individual dealing with trigger points along the extensor muscles. Chiropractors can pinpoint where the trigger points are located in the affected muscle and dramatically decrease pain through manipulation. Using mechanical and manual manipulation can help realign the spine out of subluxation, and chiropractors can provide a personalized treatment plan to the individual to incorporate to prevent trigger points from returning after a few treatments. Since chiropractic care is a whole-body approach, many patients can learn healthy habits, which include using a tennis ball under the feet, light stretching on the feet, and walking correctly with good posture can prevent future injuries from coming.
Conclusion
The feet allow movement to allow the host to walk from one location to another. The extensor muscles of the toes allow mobility and stability as they work together with the legs and hips to support the upper body’s weight and stability. When injuries like ankle sprains or heavy objects landing on foot affect the extensor muscles, it can lead to trigger points associated with foot pain that can affect the hips. When trigger points affect the extensor muscles, it can cause a person to be unable to walk properly and cause more issues in the hips. When this happens, treatments like chiropractic care can manually manipulate the spine and release trigger points from the extensor muscles. With chiropractic care, many individuals will be pain-free and can walk again.
References
Lezak, Bradley, and Spencer Summers. “Anatomy, Bony Pelvis and Lower Limb, Extensor Hallucis Longus Muscle.” In: StatPearls [Internet]. Treasure Island (FL), StatPearls Publishing, 26 Sept. 2022, www.ncbi.nlm.nih.gov/books/NBK539875/.
Tornero-Caballero, Maria, et al. “Muscle Trigger Points and Pressure Pain Sensitivity Maps of the Feet in Women with Fibromyalgia Syndrome.” Pain Medicine (Malden, Mass.), U.S. National Library of Medicine, 1 June 2016, pubmed.ncbi.nlm.nih.gov/27257287/.
Travell, J. G., et al. Myofascial Pain and Dysfunction: The Trigger Point Manual: Vol. 2:the Lower Extremities. Williams & Wilkins, 1999.
Wada, Juliano T, et al. “An Anatomical Basis for the Myofascial Trigger Points of the Abductor Hallucis Muscle.” BioMed Research International, U.S. National Library of Medicine, 22 Jan. 2020, www.ncbi.nlm.nih.gov/pmc/articles/PMC6998759/.
This time of year brings plenty of changes to normal day-to-day activities. We eat more and move less. But it is possible to stay on track while still enjoying the holiday festivities. The key is to balance healthy choices, stay aware of stressors, make a plan for staying healthy and get the whole family involved. The CDC recommends focusing on four areas to maintain family health: physical activity, nutritional habits, sleep, and screen time.
Family Health
Striking a balance between being active and having fun will help to create a more enjoyable and relaxing holiday experience.
Get The Whole Family Moving
Physical activity develops stronger muscles and bones, improves heart health, increases blood circulation, and lowers body fat.
Children ages 3 to 5 years should be active throughout the day.
Children ages 6 to 17 need at least 60 minutes of physical activity daily.
Look for ways to blend fun and physical activity as a family.
If you can get outside, play games like basketball or touch football, walk the dog, or take a nature walk.
Everyone has go-to foods, treats, and drinks they enjoy during the holidays. Restricting or avoiding these pleasures completely isn’t good, as it can lead to binge eating.
Dr. Jimenez, D.C., presents how to prevent atherosclerosis through various therapies that can help reduce the effects of cardiovascular diseases. By understanding the risk factors causing these issues, many specialists associated with cardiovascular disorders can develop a solution to minimize these symptoms that correlate with the vital organs and muscles with a personalized treatment plan. We acknowledge patients to certified providers that provide treatment options for cardiovascular disorders that can restore body functionality and improve a person’s health. We assess each individual and their symptoms by entrusting them to our associated medical providers based on their diagnosis results for a better understanding. We recognize that education is a tremendous way to ask our providers questions about the patient’s knowledge and symptoms. Dr. Jimenez, D.C., implements this information as an educational service. Disclaimer
The Cardiovascular System & Atherosclerosis
Dr. Alex Jimenez, D.C., presents: When the body deals with various issues causing muscle and joint pain, it could be due to overlapping risk profiles affecting the cardiovascular system. In a normal functioning body, the cardiovascular system works with different systems, including the musculoskeletal system, the pulmonary system, the endocrine system, the central nervous system, and the gut system. The heart is one of the main vital organs in the cardiovascular system that supplies oxygen-riched blood to the different muscles, tissues, and organs to function properly. The oxygen-rich blood also carries other items to circulate in the body, like hormones, protein, and nutrients, to be used later. However, when environmental factors start to disrupt the body, they can affect the cardiovascular system and can do serious damage. To that point, it can develop cardiovascular diseases over time and cause body pain. Many studies and research have shown cardiovascular diseases are still the number one in the world that causes mortality and morbidity in the body. They can cause other issues that can affect the body.
One of the cardiovascular diseases that can lead to heart dysfunction is atherosclerosis. Atherosclerosis is a buildup of plaque (fats, cholesterol, and other hard, sticky substances) that builds up over time along the artery walls that can slow down the blood flow, causing less circulation in the arteries. When the circulation becomes obstructed, it can lead to ischemia associated with a blood clot due to the different body areas not getting enough blood and oxygen to function properly.
Inflammation Associated With Atherosclerosis
Dr. Alex Jimenez, D.C., presents: When this happens, there can be an imbalance of LDLs (low-density lipoproteins) which can then develop various symptoms over time that can lead to muscle and joint pain. Some of the most common underlying reasons that can cause LDL imbalances associated with atherosclerosis could include the following:
Chronic inflammation
Immune dysfunction
Oxidative stress in the vascular system
Poor diet
Tobacco exposure
Genetics
Pre-existing cardiovascular disease
When various disruptors can damage LDL, it can become oxidized over time, damage the cardiovascular endothelium wall, and cause macrophage and platelet activation. To that point, once the macrophages start to eat, they form into foam cells and then explode and release peroxidation, which means that they damage the lining of the blood vessel.
Looking closer at the oxidized LDL, it can biotransform into pro-inflammatory markers and is correlated with vascular inflammation. When dealing with vascular inflammation, the body can develop metabolic endotoxemia. Metabolic endotoxemia is where LPS (lipopolysaccharides) levels elevate even though there is a presence of infections in the body. To that point, it can correlate to gut dysbiosis and chronic inflammatory diseases to stimulate the immune system to increase NFkB inflammatory cytokines and cause muscle and joint pain.
When there is an increase in inflammation due to atherosclerosis or any cardiovascular disease an individual may have, the signs and symptoms can vary depending on their environment. Excessive weight gain, hypertension, increased oxidative stress, high triglycerides, low HDLs, etc., can affect the body and make it dysfunctional. These mechanic factors can influence dysbiosis in the cardiovascular and gut systems, leading to chronic conditions like IBS, metabolic syndrome, and cardiovascular diseases.
Treatments To Lower Inflammation
Dr. Alex Jimenez, D.C., presents: So what can we do to reduce the inflammation associated with atherosclerosis causing muscle and joint pain? Well, one of the ways that many people can do this is by eating less refined carbohydrates, and high sugar can lower high glycemic levels in the body can reduce the risk of cardiovascular diseases. Another way is to try the Mediterranean diet, which includes lean proteins, nuts, extra virgin olive oil, heart-healthy vegetables, fresh fruits, and whole grains to reduce inflammatory markers from proceeding further to causing issues in the body. Even supplements and nutraceuticals like glutathione and omega-3s can reduce chronic inflammation and cardiovascular disease complications by enhancing their antioxidant properties to preserve redox homeostasis while regulating oxidative stress in the body.
Another way people can prevent atherosclerosis is by exercising regularly. An exercise routine is an excellent way to keep the heart pumping and allow the muscles to move. Any exercise like yoga, Crossfit, dancing, swimming, walking, and running will allow more oxygen intake to the lungs, allowing the heart to pump out more blood to allow more circulation to the various organs, muscles, and tissues. Plus, any exercise can reduce plaque buildup in the arteries and reduce inflammation in the muscles and joints affecting the body.
Chiropractic Care & Inflammation
Dr. Alex Jimenez, D.C., presents: And finally, treatments like chiropractic care can help restore functionality to the body through spinal manipulation. Now, how does chiropractic care correlate with cardiovascular diseases like atherosclerosis? When the body is dealing with inflammation and chronic stress associated with atherosclerosis, the decrease in blood circulation can cause internal organ dysfunction and disrupt the transmitted signals to reach the brain. So when the transmitted signals become blocked, it can cause spinal subluxation to the spine and invokes pain in the upper, middle, and lower sections of the back, neck, hips, and shoulders. To that point, a chiropractor incorporates mechanical and manual manipulation to realign the spine and allow joint and muscle function back to the body. At the same time, chiropractic care can work with other associated medical providers to develop a personal treatment plan that allows the body to begin its recovery process.
Conclusion
Our goal is to reduce inflammation and oxidative stress in the body to dampen the effects of cardiovascular diseases associated with pain. Covering some of the different ways to prevent atherosclerosis from affecting the cardiovascular system in the body can help the vital organs and muscles from producing more inflammation associated with pain. Incorporating heart-healthy and anti-inflammatory food, taking supplements, exercising, and going to treatments can make big changes to the body. The process may be tedious, but the results will slowly improve the body’s functionality and help the individual stay on the path of health and wellness.
Power walking is a fast-paced walking activity quicker than a typical walking pace. It is an exercise technique emphasizing speed and arm motion to increase health benefits. It’s not as high impact as jogging but significantly increases heart rate. Adding power walking to an overall health regimen can improve cardiovascular, joint, muscle, and overall wellness.
Power Walking
Power walking is considered from 3 mph to 5 mph and focuses on speed and arm motion to increase heart rate.
Because it requires more steps per minute, the heart rate will increase more than from a regular walk.
This makes for a more intense cardiovascular workout that burns more calories.
Benefits
Power walking is a great way to improve fitness, heart and joint health, and mental well-being. It has been shown to decrease diabetes risk and lower high blood pressure and some cancers. Other benefits include:
Improves Life Span
The National Institutes of Health recognize the benefits of walking, including a reduced risk of all-cause mortality.
This zone improves cardiovascular health, lowering resting heart rate and strengthening the heart.
Lowers Risk of Health Conditions
Lowers the risk of several conditions like heart disease, dementia, and type 2 diabetes.
Improves sleep quality, reduces sleep disorders’ risks, increases brain function, and supports bone health.
Strengthens Muscles and Bones
It releases pressure from the joints and the muscles and increases the body’s overall range of motion.
Quality of Life
It improves the quality of life as the body becomes more fit.
Reduces risk of illnesses.
Mental abilities and performance improve with increased circulation.
Attention, concentration, and motivation improve.
Technique Overview
Optimal power walking technique will maximize benefits and prevent injuries. Some recommended guidelines to follow:
Posture Awareness
The right posture will help the body maintain speed and will help protect/prevent injury.
Eyes forward, shoulders back, and head upright.
Pull your belly button in toward the spine to engage the core muscles.
If you start to slump forward, take a moment to correct your body position.
If you start holding tension in the shoulders and neck, take a moment to relax and release them.
Gently Swing Arms
Arms bent at around 90 degrees.
Move the arms up and back so the opposite arm and leg advance together.
If the right foot is stepping forward, the left arm should also go forward.
Adding arm motion increases speed.
Focus on controlling the range of motion.
The hand should not rise higher than the collarbone and should not cross the body’s center.
Walking Pattern
With every step, land on the heel and roll the foot toward the toes.
Concentrate on moving the hips forward and not side to side.
Movement
Use short strides and try for a quick pace.
Studies have shown that taking more steps per minute can positively impact insulin levels, body mass index, and waist circumference.
Gradually work up to longer distances and increased speed.
Chiropractic
Chiropractic care can improve exercise experience, athletic performance, and sports performance. A few benefits include the following:
Increased limberness of the joints, ligaments, and tendons.
Increased elasticity and flexibility of the muscles.
Nervous system support improving response time, speed, and endurance.
Physical activity, no matter what intensity, is vital for health. If you are considering beginning an exercise program, talk to your doctor about developing a training program.
How To Walk Faster
References
Dunlop DD, et al. (2019). One hour a week: Moving to prevent disability in adults with lower extremity joint symptoms. DOI: 10.1016/j.amepre.2018.12.017
Mayo Clinic Staff. (2019). Walking: Trim your waistline, and improve your health. mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261
Sharma, Ashish, et al. “Exercise for mental health.” Primary care companion to the Journal of clinical psychiatry vol. 8,2 (2006): 106. doi:10.4088/pcc.v08n0208a
Tudor-Locke, Catrine, et al. “Step-Based Physical Activity Metrics and Cardiometabolic Risk: NHANES 2005-2006.” Medicine and science in sports and exercise vol. 49,2 (2017): 283-291. doi:10.1249/MSS.0000000000001100
Dr. Jimenez, D.C., presents how to reverse dyslipidemia and atherosclerosis through various therapies that can help the body function. By understanding the risk factors causing these issues, many specialists associated with these cardiovascular risk factors can develop a solution to reduce these and other pre-existing symptoms that correlate with the vital organs and muscles. We acknowledge patients to certified providers that provide treatment options for cardiovascular disorders that can restore body functionality and improve a person’s health. We assess each individual and their symptoms by entrusting them to our associated medical providers based on their diagnosis results for a better understanding. We recognize that education is a tremendous way to ask our providers questions that apply to the patient’s knowledge and symptoms. Dr. Jimenez, D.C., implements this information as an educational service. Disclaimer
Coming Up With A Treatment Plan
Dr. Alex Jimenez, D.C., presents: Today, we will look at how to reverse dyslipidemia and atherosclerosis functionally. In the previous article, we observed the risk factors of dyslipidemia and how it is associated with metabolic syndrome. Today’s objective looks at the emerging biomarkers that could lead to dyslipidemia and atherosclerosis. Looking at the fundamental guidelines from lifestyle, nutrition, physical activity, stress response, and incorporating supplements and nutraceuticals can help many individuals transform their health from a personal perspective. To that point, everyone is different, and their treatment plans are unique as they cater to each individual regarding health and wellness.
When it comes to functional medicine, tools like the Living Matrix and the IFM allow doctors to look at results that are being presented to the patient allowing them to see their cholesterol and the history that could lead to these cardiovascular disorders. Some of the earlier studies would enable doctors to prescribe their patients to go through nutrient depletion from statin therapy to reduce the effects of cardiovascular diseases. Supplements like CoQ10, vitamin K2, omega-3 fatty acids, vitamin D, zinc, and copper are all heart-healthy supplements that can give an insight into what the individual is missing to prevent dyslipidemia and atherosclerosis. Another thing is that statin therapies could also note how the hormone levels are also being affected in the body as these cardiovascular risk factors can cause hormone levels to be lower than they are and can affect both men and women.
Cardiovascular Risk Factors & Treatments
Dr. Alex Jimenez, D.C., presents: Now, this can be a double edge sword because we know that erectile dysfunction is a vascular issue, and it allows blood flow to the reproductive system. So say, for example, if someone has poor endothelial function reduction in nitric oxide vascular disease, they will have erectile dysfunction. So when this happens, statin therapy can help the individual and improve endothelial function. Utilizing these therapies is important when dysfunction in the body can cause overlapping risk profiles to the cardiovascular system and disrupt hormone reproduction. Without these various treatments, it can lead to pain associated with these symptoms that make the body have an imbalance of hormones, high cholesterol, and other issues that affect the body. As stated earlier, everybody is different, and the treatment plans are unique as they cater to each individual.
How can we tell when a person is dealing with dyslipidemia and atherosclerosis? After the examination and listening to how the patient is doing, many doctors would combine the AAPIER and SBAR protocol to come up with a diagnosis and look at the risk factors that correlate with these disorders. When the body is dealing with various environmental factors like poor sleep quality, being under constant stress, eating food high in saturated fats, and not getting enough exercise, it can cause the body to develop high cholesterol that can lead to building up plaque in the artery walls, causing chest pain associated with the heart. This is known as somato-visceral referred pain, where the affected muscle is causing issues to the corresponding organs related to pain. Another thing is that these environmental risk factors could overlap with inflammation and cause muscle and joint pain, which can cause complaints of limited mobility and stiffness that can cause a person to feel tight and miserable.
Inflammation Is A Key Factor
Dr. Alex Jimenez, D.C., presents: Factoring inflammation as a key player affecting the body is the first step in functional medicine. When it comes to the body being in constant pain due to inflammation, chronic stress, dyslipidemia, or atherosclerosis, it can cause the brain to transmit signals through the spinal cord and cause the surrounding muscles to be sensitive. The inflammatory markers can cause many individuals to be easily confused as they think they are dealing with back pain instead of somato-visceral pain. This is because inflammation can be good or bad, depending on the severity. When the immune system begins to release inflammatory cytokines, despite no infections, bacteria, or viruses, into the cardiovascular, gut, and musculoskeletal systems, it can cause symptoms of swelling, pain, redness, and heat that can affect the corresponding organs. So inflammation affects the heart; it can cause overlapping symptoms of shortness of breath, fluid buildup, and mimic chest pains. At the same time, inflammation in the gut can lead to unwanted factors that can cause harmful changes that can impair the homeostatic mechanism and activate multiple pathways that can trigger cardiovascular disease risk factors like atherosclerosis and dyslipidemia.
Now how would atherosclerosis be correlated with the heart? When the body deals with factors that can correlate with inflammation, many factors like high blood pressure or plaque buildup cause a blockage in the arteries, which can cause blood flow reduction to the heart for circulation. When this happens, it can lead to cardiovascular disease associated with chest pains. In functional medicine, figuring out where the inflammatory effects are coming from, which is most likely in the gut, can help many individuals to reduce and reverse dyslipidemia and atherosclerosis.
Reducing Cardiovascular Risk Factors
Dr. Alex Jimenez, D.C., presents: When it comes to reducing the development of dyslipidemia and atherosclerosis, various ways can help protect vital organs and reduce the inflammatory effects in the musculoskeletal system. One of the treatments that functional medicine corresponds with is chiropractic treatment. When it comes to the organs and spinal nerves in the body, there is a connection, as all internal organs are connected through the spinal cord that sends signals to the brain. When the transmitted signals are blocked or interrupted by risk factors that have entered the body, the vital organs can not function properly. So how would chiropractic treatment help with this? A chiropractor would use manual and mechanized manipulation to realign the spine from subluxation. This will allow the blockage to interrupt the transmitted signals to function properly and restore joint function while preventing degeneration, slowing the disease’s progress in the bones, muscles, and organs.
Another way to reduce inflammatory effects in the body is by incorporating heart and gut-healthy foods that can lower inflammation and improve gut microbiome health. Eating nutritious foods that are rich in prebiotics, have anti-inflammatory properties, and have soluble fibers can help the body turn them into SCFAs (short-chain fatty acids) that allow the large intestines to create more energy for the body. Incorporating these various ways as part of the treatment plan for individuals dealing with dyslipidemia or atherosclerosis can help reverse the effects slowly.
Conclusion
Combining heart-healthy foods, exercising regularly, and changing lifestyle habits can provide amazing results when these small changes are gradually incorporated. This will allow the person to see what works and what doesn’t while constantly communicating with their medical providers to ensure they get the amazing benefits that will improve their health and wellness.
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