Too much running can lead to burnout and injuries for even the most hard-core runners and running enthusiasts. Cross-training can be a great way to work through unmotivated phases. Beginners and experienced runners will hit periods when they become bored or uninspired to run. Individuals dealing with injuries need to take time off from running during recovery. Once they are healed enough to engage in physical activity, doctors, trainers, physical therapists, and sports chiropractors recommend low-impact cross-training activities, like swimming or water running/aqua jogging, to lessen the stress on the muscles and joints and help injured athletes maintain their fitness and cope with the frustration of not being able to participate.
Cross Training
Cross-training is any sport or physical activity/exercise that supplements an athlete’s main sport. Whether a beginner or veteran, it balances the muscle groups because it strengthens muscles that don’t get worked out and/or are used less during running. This decreases the chances of worsening the injury and prevents future injuries. Added benefits:
Improves other areas of the body.
Improves cardiovascular fitness.
Cross-training can help avoid getting bored with running.
Gives runners a mental break.
Individuals can continue to train while letting injuries heal.
Individuals dealing with an injury may need to train more frequently as part of a rehabilitation and strength training treatment plan. A doctor, chiropractor, or physical therapist will recommend how much cross-training and type of activities will be the most beneficial for the specific injury.
Activities
Swimming
Swimming is an excellent cross-training activity because it’s not weight-bearing, giving the leg muscles and joints a break.
It builds strength and endurance and improves flexibility.
It balances working the upper body while giving the legs a break.
Swimming is a good way to recover after a long run.
Helps individuals prone to running injuries or are healing from an injury.
Relaxing and meditative.
Water Running
Water running can help with injuries and/or be used in strength training.
It’s also a great way to run during hot and humid weather.
Cycling or Spinning
Cycling and spin classes are low-impact.
Provide increased cardiovascular fitness and strength.
Exercises other muscle groups, especially the quads, and glutes.
Elliptical Training
An elliptical machine provides a whole-body cardiovascular workout with the feel of cross-country skiing, stair climbing, and walking.
The machine can be programmed to move forward or backward to work all the major muscles in the legs.
The muscles used are similar to those used when running.
It is a low-impact alternative when injured.
Pilates
Pilates is a form of exercise that emphasizes core strength and flexibility.
Pilates can help increase flexibility, reduce tight muscles, and be recommended for active recovery.
Rowing
Rowing is an excellent cardiovascular, low-impact activity.
Yoga provides some of the same benefits as strength training.
Uses body weight as resistance to strengthen and stretch muscles.
Improves flexibility and mobility.
Way to relax after an intense run or workout.
Taking Time Off
Taking days off from running each week to participate in cross-training activities can help maintain motivation.
Recreational runners can supplement three to four days of running with two to three days of cross-training.
Competitive runners who run four to six days a week can substitute low-intensity cross-training for a light run or a rest day one to two days a week.
It helps runners add more exercise without risking overuse injuries.
Increases muscle strength and flexibility, and core stability.
Fitness Health
References
Alves de Araújo, Maria Erivânia, et al. “The effectiveness of the Pilates method: reducing the degree of non-structural scoliosis, and improving flexibility and pain in female college students.” Journal of bodywork and movement therapies vol. 16,2 (2012): 191-8. doi:10.1016/j.jbmt.2011.04.002
Baltich, Jennifer, et al. “The effects of isolated ankle strengthening and functional balance training on strength, running mechanics, postural control and injury prevention in novice runners: design of a randomized controlled trial.” BMC musculoskeletal disorders vol. 15 407. 4 Dec. 2014, doi:10.1186/1471-2474-15-407
Casado, Arturo, et al. “Training Periodization, Methods, Intensity Distribution, and Volume in Highly Trained and Elite Distance Runners: A Systematic Review.” International journal of sports physiology and performance vol. 17,6 (2022): 820-833. doi:10.1123/ijspp.2021-0435
Claudino, João Gustavo, et al. “CrossFit Overview: Systematic Review and Meta-analysis.” Sports medicine – open vol. 4,1 11. 26 Feb. 2018, doi:10.1186/s40798-018-0124-5
Schlegel, Petr. “CrossFit® Training Strategies from the Perspective of Concurrent Training: A Systematic Review.” Journal of sports science & medicine vol. 19,4 670-680. 19 Nov. 2020
Tanaka, H, and T Swensen. “Impact of resistance training on endurance performance. A new form of cross-training?.” Sports medicine (Auckland, N.Z.) vol. 25,3 (1998): 191-200. doi:10.2165/00007256-199825030-00005
The lumbar/low back muscles support the upper body’s weight and are involved in moving, twisting, bending, pushing, pulling, and reaching. These repetitive actions can result in a lumbar strain, which is muscle damage or injury to the tendons or muscles of the lower back, causing spasms, soreness, and pain. A lumbar strain can be the source of severe pain symptoms; it can be debilitating and, if left untreated, can lead to chronic conditions. Injury Medical Chiropractic and Functional Medicine Clinic can relieve symptoms, realign the body, relax, rehabilitate, strengthen muscles, and restore function.
Lumbar Strain
The lumbar vertebra makes up the region of the spine in the lower back. Sudden injuries or overuse injuries can damage the tendons and muscles. Lumbar muscle strain is caused when the muscle fibers are abnormally stretched or torn. Lumbar strain can be acute/sudden or chronic/lingering. A strain that has been present for days or weeks is referred to as acute. It is considered chronic if it has persisted for over three months. It can occur at any age but is most common in individuals in their forties. Increased risk factors can include:
Weakened back or abdominal muscles can cause
Tight hamstrings can pull the low back muscles down.
Excessive lower back curvature.
Forward-tilted pelvis.
Symptoms
Lumbar strain can have varied signs and symptoms depending on the location, damage, and cause of injury. The damage can range from simple overstretching injuries to partial or complete tears of varying degrees. The tears cause inflammation in the surrounding area, resulting in back spasms and difficulty moving. A muscle spasm is a cramp caused by a sudden and involuntary contraction or twitch and can be one of the symptoms of a lumbar strain. Other symptoms can include:
Muscle spasms either with activity or when resting.
Stiffness in the low back.
Difficulty standing or walking, with slight relief when resting.
Trouble doing simple tasks like bending or climbing stairs.
Low back pain can radiate into the buttocks without affecting the legs.
The lower back may be tender and sore to the touch.
Decreased muscle strength.
Restricted or limited range of motion.
Inability to maintain healthy posture because of stiffness and/or pain.
Discomfort symptoms that persist.
Discomfort ranges from mild aches to sharp, debilitating pain.
Intermittent flare-ups.
Causes
There are often multiple underlying risk factors contributing to the injury or damage. A few of the most common causes:
Depending on the severity, a doctor or health care provider could recommend chiropractic treatment and physical therapy. The chiropractor will perform an evaluation, combined with the doctor’s diagnosis, to develop a customized/personalized treatment plan. Treatment may include:
Ice and heat therapy
Massage to stimulate blood circulation
Percussive muscle stimulation
Pelvic traction
Ultrasound
Stretching exercises
Exercises to do at home for long-term relief.
It is a safe option to loosen tight back muscles, relieve pain, and promote lower back healing.
Spine Injuries In Sports
References
Ball, Jacob R et al. “Lumbar Spine Injuries in Sports: Review of the Literature and Current Treatment Recommendations.” Sports medicine – open vol. 5,1 26. 24 Jun. 2019, doi:10.1186/s40798-019-0199-7
Domljan, Z et al. “Lumbalni strain-sindromi” [Lumbar strain syndromes]. Reumatizam vol. 38,5-6 (1991): 33-4.
Li, H et al. “Rehabilitation effect of exercise with soft tissue manipulation in patients with a lumbar muscle strain.” Nigerian journal of clinical practice vol. 20,5 (2017): 629-633. doi:10.4103/njcp.njcp_126_16
Williams, Whitney, and Noelle M Selkow. “Self-Myofascial Release of the Superficial Back Line Improves Sit-and-Reach Distance.” Journal of sport rehabilitation vol. 29,4 400-404. 18 Oct. 2019, doi:10.1123/jsr.2018-0306
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
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
The body is an amazingly complex machine as it allows the individual to move each section, like the back, arms, legs, torso, neck, and head, without feeling any pain. Each section has various muscles, ligaments, and tissues that surround the skeletal joint and allow mobility, stability, and range of motion when the host is active. However, when underlying conditions start to affect the body, each section can be affected and cause pain-like symptoms associated with the muscles, ligaments, and tissues. Sometimes it can even cause referred pain in the vital organs, leading to more problems when not treated immediately. To that point, various exercises combined with therapy can help prevent pain-like symptoms from affecting the body and restore mobility to the upper and lower portions. This 2-part series will look at an exercise called hyperextension, which can help strengthen these muscles in the upper and lower portions. Part 1 will examine how hyperextension affects the body and how it is associated with low back pain. Part 2 will look at the various hyperextension exercises that can help strengthen each muscle group. We refer our patients to certified medical providers that provide available therapy treatments for individuals suffering from chronic pain-like conditions associated with low back pain. We encourage each patient when it is appropriate by referring them to associated medical providers based on their diagnosis or needs. We understand and accept that education is a marvelous way when asking our providers’ crucial questions at the patient’s request and acknowledgment. Dr. Jimenez, D.C., makes use of this information as an educational service. Disclaimer
What Is Hyperextension?
Have you been experiencing pain-like symptoms in different areas of your body? Does it hurt when twisting and turning? Or do you constantly ache when bending over? Many of these symptoms are associated with muscle and joint pain that can affect the body and lead to hyperextension. Hyperextension is when a skeletal joint has a greater range of motion without feeling pain.
When a person suffers from a traumatic injury or has a chronic condition, it can cause the various muscles in the body to extend their range of motion and cause more pain that can affect their quality of life. A perfect example would be a person who is double-jointed in their hands, knee, elbows, and back. Even though many double-jointed people can further extend their joints, it can lead to various issues that can impact the body and lead to pain-like symptoms. For example, studies reveal that if a person has been in an auto accident and suffers from whiplash, the hyper-extended muscles can cause pain-like symptoms in the soft tissues, leading to neck pain. When this happens, it can cause symptoms of limited mobility and affect the individual.
Now if it is chronic conditions like EDS (Ehlers-Danlos syndrome) or chronic back conditions, it can affect the lower extremity muscles while affecting the mobility and stability of the body. Studies reveal that low back pain associated with hyperextension is developed when various factors can cause the spine to be in subluxation and compress the different vertebrate discs, muscles, ligaments, and tissues, which can cause pain over time. Additional studies have also found that when there are injuries in the thoracolumbar and lumbar spine, it is often combined with various forces that can cause mobility issues which leads to spinal subluxation and spinal compression.
An Overview Of Hyperextension
Biomedical physiologist Alex Jimenez will be explaining a specific exercise called Hyperextensions. Hyperextensions are an exercise that is designed to strengthen the erectors of the spine. They usually involve an extension type of maneuver for the concentric portion and AF flexion for the eccentric portion. Hyperextension relies on a pivot point, usually at the hips, which stresses the lower back muscles. It also allows you to work on the lower back muscles, which we said, the glutes, hamstrings, and even the mid back, depending on the arc of the movement. So why are hyperextensions important? They strengthen the lower back muscles, also known as the spinal rectors, and are responsible for stabilizing the spine. It can help decrease the chances of lower back pain or injuries, and it also helps strengthen your deadlift and squats. And it does this by allowing you to have better stabilization throughout these dynamic movements. So what muscles are involved? Numerous muscles are involved in the upper and lower body extremities, allowing hyperextension exercises to provide more range of motion without pain. The next part will show different variations of hyperextension exercises that can help each muscle.
Hyperextension Associated With Low Back Pain
Spinal subluxation often leads to low back pain and can affect a person’s ability to move. So how is hyperextension associated with low back pain? Some factors leading to low back pain, like incorrect posture or excessive lifting of heavy objects, can affect the low back muscles. The low back muscles support the low back, stabilize the spine, and help maintain good posture. When these muscles have been overused, it can lead to various injuries. All is not lost, as studies reveal that hyperextension exercises for low back pain, when done slowly, can provide isometric endurance improvement to the back muscles and allow flexibility back to the spine. Hyperextension exercises can strengthen the lower back muscles and reduce pain. However, exercise combined with chiropractic care can enable the body to restore itself and reduce the pain-like symptoms associated with spinal subluxation to allow the range of motion back in the muscles.
Conclusion
Hyperextension in the body allows the various muscle groups to extend their full range of motion. When multiple factors or chronic conditions begin to affect the different muscles in the body, it can lead to pain-like symptoms associated with the upper and lower extremities. Fortunately, the combination of exercises and chiropractic care can restore the body and the muscles to relax. In part 2 of this series, we will look at the various hyperextension exercises for low back pain and how they can help increase the body’s range of motion.
References
Johnson, G. “Hyperextension Soft Tissue Injuries of the Cervical Spine–a Review.” Journal of Accident & Emergency Medicine, U.S. National Library of Medicine, Jan. 1996, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1342595/.
MACNAB, I. “Low Back Pain. the Hyperextension Syndrome.” Canadian Medical Association Journal, U.S. National Library of Medicine, 15 Sept. 1955, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1826142/.
Manniche, C, et al. “Intensive Dynamic Back Exercises with or without Hyperextension in Chronic Back Pain after Surgery for Lumbar Disc Protrusion. A Clinical Trial.” Spine, U.S. National Library of Medicine, Apr. 1993, https://pubmed.ncbi.nlm.nih.gov/8484146/.
Oh, In-Soo, et al. “Pure Hyperextension Injury of the Lower Lumbar Spine with an Ureteral Impingement.” European Spine Journal : Official Publication of the European Spine Society, the European Spinal Deformity Society, and the European Section of the Cervical Spine Research Society, U.S. National Library of Medicine, May 2013, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3641240/.
Arteries carry blood from the heart to the rest of the body. The veins transport blood back to the heart, and the valves in the veins stop the blood from flowing backward. When the veins have difficulties sending blood from the limbs back to the heart, this is known as venous insufficiency. With this condition, the blood does not flow back properly to the heart, causing blood to accumulate in the veins of the legs. Chiropractic care, therapeutic massage, and functional medicine can increase and improve circulation and help manage symptoms.
Venous Insufficiency
The circulatory system is responsible for transporting blood, oxygen, and nutrients to the cells in the body. This system consists of the heart, arteries, veins, and capillaries. When blood circulation is restricted, it can lead to a buildup of toxins and waste products, which can cause various health problems, including fatigue, muscle cramps, and dizziness. Unhealthy circulation can also contribute to other health conditions like heart disease, stroke, and diabetes. The most common causes of venous insufficiency include:
Blood clots
Varicose veins
A family history of venous insufficiency.
Deep vein thrombosis.
When forward flow through the veins is obstructed, such as in the case of a blood clot, blood builds up below the clot, which can lead to venous insufficiency.
In varicose veins, the valves can be missing or damaged, and blood leaks back through the defective valves.
In some cases, weakness in the leg muscles that push blood forward can also contribute to venous insufficiency.
Venous insufficiency is more common in women than men and is more likely in adults over 50.
Circulation Symptoms
There are different symptoms associated with unhealthy circulation, and can include:
A doctor will perform a physical examination and take a complete medical history. They may order imaging tests to locate the source of the problem. These tests may include a venogram or a duplex ultrasound.
Venogram
A doctor will insert an intravenous contrast dye into the veins.
Contrast dye causes the blood vessels to appear opaque on the X-ray image, which helps the doctor see them on the image.
This dye will give the doctor a clear image of the blood vessels.
Duplex Ultrasound
A duplex ultrasound tests the speed and direction of blood circulation in the veins.
A technician will place gel on the skin and press a small hand-held instrument on and around the area.
The instrument uses sound waves that bounce back to a computer and produce images of blood circulation.
Treatment
Treatment will depend on various factors, including the reason for the condition and individual health status and history. Other factors a doctor will consider include:
These special stockings apply pressure on the ankle and lower leg.
They help improve blood circulation and reduce leg swelling.
Compression stockings come in a range of prescription strengths and lengths.
Strategies
Treatments can include several methods.
Improving Circulation
Chiropractic adjustments and vascular massage therapy on the legs can help improve blood circulation. Massage therapies such as vascular and lymphatic drainage massages aim to increase circulation, improve tissue nutrition, and can benefit patients with varicose veins and chronic venous insufficiency.
The technique for lymphatic drainage involves light strokes to move lymph fluid into lymph vessels.
The technique used to improve circulation involves short strokes to move blood from the valves to the veins.
However, massage therapy is not for all patients with vein diseases and conditions.
Massage therapy is not recommended for patients with advanced-stage vein disease, in which large and bulging veins, ulcerations, and discoloration are present.
Massaging the area could cause the weakened veins to burst, worsening the condition.
Massage therapy is also unsafe for patients with deep vein thrombosis (DVT), as it could dislodge a clot and cause it to travel.
Medications
Medications may be prescribed. These include:
Diuretics – medications that draw extra fluid from the body and are excreted through the kidneys.
Anticoagulants – medicines that thin the blood.
Pentoxifylline – medicine that helps improve blood circulation.
Surgery
More serious cases may require surgery. A doctor may suggest one of the following surgical procedures:
Surgical repair of the veins or valves.
Removing the damaged vein.
Minimally invasive endoscopic surgery – The surgeon inserts a thin tube with a camera to see and tie off damaged veins.
Laser surgery – A treatment that uses laser light to fade or close off damaged veins.
Vein bypass – A healthy vein is transplanted from a different body area. Generally used only in the upper thigh and as a last option for severe cases.
Venous Insufficiency: What You Need To Know
References
Annamaraju P, Baradhi KM. Pentoxifylline. [Updated 2022 Sep 19]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK559096/
Evrard-Bras, M et al. “Drainage lymphatique manuel” [Manual lymphatic drainage]. La Revue du praticien vol. 50,11 (2000): 1199-203.
FIELDS, A. “Leg cramps.” California medicine vol. 92,3 (1960): 204-6.
Felty, Cindy L, and Thom W Rooke. “Compression therapy for chronic venous insufficiency.” Seminars in vascular surgery vol. 18,1 (2005): 36-40. doi:10.1053/j.semvascsurg.2004.12.010
Mayo Clinic Staff. (2017). Varicose veins.mayoclinic.org/diseases-conditions/varicose-veins/diagnosis-treatment/drc-20350649
Patel SK, Surowiec SM. Venous Insufficiency. [Updated 2022 Aug 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK430975/
Youn, Young Jin, and Juyong Lee. “Chronic venous insufficiency and varicose veins of the lower extremities.” The Korean journal of internal medicine vol. 34,2 (2019): 269-283. doi:10.3904/kjim.2018.230
Hamstring syndrome is a condition where the sciatic nerve gets pinched between the hamstring muscles and the pelvic bone or by the tissue bands that connect the hamstring muscles causing compression on and around the nerve. It is seen in individuals that play sports that involve running, kicking, or jumping, in middle-aged individuals engaged in daily activities that have suffered falls, and in individuals that sit for many hours. Chiropractic care, massage, and decompression therapy can relieve the symptoms, release the trapped nerve, relax and stretch the muscles, and restore function.
Hamstring Muscles Trapped Sciatic Nerve
Three muscles make up the hamstrings in the back of the thigh. The sciatic nerve runs from the low back down the leg into the foot. A trapped sciatic nerve can cause various symptoms and sensations in the back of the leg, hip, buttock, and foot. It may hurt to sit down or stretch the legs out, and there is usually tightness in and/or around the buttock and back of the leg. The symptoms typically recede when lying on your back.
Cause
Regular wear and tear on the back muscles and hamstrings can contribute to the condition.
Often the sciatic nerve and/or the sheath surrounding the sciatic nerve gets trapped and irritated as it travels around the ischial tuberosity. The ischial tuberosities are known as the sit bones.
The area where the sciatic nerve runs down the back of the leg can become narrowed, leading to nerve irritation and stinging, numbing, and tingling sensations.
The injury often happens during sudden, quick, forceful movements that overstretch the tendons and/or muscles but can also happen during slow movements.
Movement agitates the pulling and rubbing of the nerve on the muscles.
A non-painful pull or pop of the hamstrings can cause the muscles to spasm and wrap around the nerve.
Symptoms
Symptoms usually include the following:
Leg pain that worsens when sitting.
Intense electrical shooting pain that makes it hard to stand or move.
Difficulties moving the leg or foot.
Numbness and weakness in and around the leg.
Tingling or burning sensations running down the leg.
Persistent pain on one side of the lower back.
Chiropractic Care
Chiropractic treatment can relieve the symptoms and release the trapped nerve. Treatment includes:
Accurate Diagnosis – A chiropractor will examine and review physical activity, work, and medical history.
Ice and Heat therapies will stop the swelling and increase blood flow.
Massage therapy relaxes the muscles and increases circulation.
Decompression therapy incrementally and gently stretches the body.
Chiropractic adjustments realign and reset the body.
Targeted stretches and exercises will keep the muscles loose and increase strength.
Nutritional recommendations will help reduce inflammation and prevent flare-ups.
Hamstrings and Sciatic Nerve Relationship
References
Lohrer, Heinz, et al. “Nerve entrapment after a hamstring injury.” Clinical journal of sports medicine: official journal of the Canadian Academy of Sports Medicine vol. 22,5 (2012): 443-5. doi:10.1097/JSM.0b013e318257d76c
Mattiussi, Gabriele, and Carlos Moreno. “Treatment of proximal hamstring tendinopathy-related sciatic nerve entrapment: presentation of an ultrasound-guided “Intratissue Percutaneous Electrolysis” application.” Muscles, ligaments and tendons journal vol. 6,2 248-252. 17 Sep. 2016, doi:10.11138/mltj/2016.6.2.248
McGregor, Catriona, et al. “Traumatic and overuse injuries of the ischial origin of the hamstrings.” Disability and rehabilitation vol. 30,20-22 (2008): 1597-601. doi:10.1080/09638280701786138
Saikku, Kari, et al. “Entrapment of the proximal sciatic nerve by the hamstring tendons.” Acta orthopaedica Belgica vol. 76,3 (2010): 321-4.
It is a common scenario, whether sitting or standing when we need to bend down or forward, and suddenly there is a sharp sting on one side of the low back. The sensation can cause the knees to buckle. So we stand up slowly to assess the condition and realize it is almost impossible to stand completely straight and even harder to bend forward. So we sit back down to try and relieve the pressure. It helps a little, but the injury has caused the back muscles to spasm and get tighter and tighter. When we try to get up, there can be one big or several mild to severe electrical shock sensations traveling through the back. A severely over-rotated vertebrae could be the cause and require chiropractic care, massage, and/or decompression therapy.
Over Rotated Vertebrae
The spinal column is made of 26 interconnected vertebrae. When in motion, each vertebra moves, and as the torso rotates, the spine must rotate as well. The spine can move in several ways, including:
Bending
Rounding forward.
Extending or arching backward.
Twisting
Tilting sideways uses some of the same muscles when twisting.
Although the spine can move in various directions, there are limits to how far it can and should go. For example, when bending forward to lift an object, an individual can unknowingly over-extend and over-rotate vertebrae. This is where the risk of injury increases. A rotational injury of the spine occurs when the torso turns too far, and the spinal cord can’t handle it. This can stretch the ligaments in the spine to the point of snapping, causing the facet joints to dislocate. Ligament strains and facet dislocations are two of the most common rotational spine injuries.
Complications
An over-rotated vertebrae injury can also lead to complications that include.
Chronic Pain
Spinal nerve damage can lead to chronic pain conditions.
Mobility Problems
Mobility problems are common following an injury of the spine.
This comes from damage to the nerves that innervate the legs, causing weakness and coordination problems.
Pressure Ulcers
Numbness following a spine injury can cause individuals not to notice pressure ulcers developing.
These can lead to infections and could require hospitalization.
Individuals accumulate tension and/or weakness in the oblique abdominal muscles and other trunk muscles that can lead to chronic tightness and weakness, affecting movement and decreasing the range of motion.
Chiropractic Treatment Plan
Depending on the time and severity of the injury, a personalized treatment plan may consist of the following:
Chiropractic mobilization to release the spasms and reset the spine.
Rest
Facet Syndrome Treatment
References
Janssen, Michiel M A, et al. “Pre-existent vertebral rotation in the human spine is influenced by body position.” The European spine journal: official publication of the European Spine Society, the European Spinal Deformity Society, and the European Section of the Cervical Spine Research Society vol. 19,10 (2010): 1728-34. doi:10.1007/s00586-010-1400-3
Kruger, Erwin A et al. “Comprehensive management of pressure ulcers in spinal cord injury: current concepts and future trends.” The Journal of spinal cord medicine vol. 36,6 (2013): 572-85. doi:10.1179/2045772313Y.0000000093
Passias, Peter G et al. “Segmental lumbar rotation in patients with discogenic low back pain during functional weight-bearing activities.” The Journal of bone and joint surgery. American volume vol. 93,1 (2011): 29-37. doi:10.2106/JBJS.I.01348
Shan, X., Ning, X., Chen, Z. et al. Low back pain development response to sustained trunk axial twisting. Eur Spine J 22, 1972–1978 (2013). https://doi.org/10.1007/s00586-013-2784-7
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