Athletic individuals must train regularly, eat healthy, and rest properly to recover and perform their best. Is sleep different for athletes?
Athletes and Sleep
Physical activity is an important component of a healthy lifestyle. Regular exercise increases longevity and can also reduce the risk of anxiety and depression and improve sleep (Centers for Disease Control and Prevention, 2024). When one area is lacking for athletes, overall performance can suffer. Evidence shows that more or extended sleep can benefit athletes and their recovery and performance. (Bird, Stephen P. 2013) Recommendations for athletes range between seven and nine hours nightly, and elite athletes are encouraged to get at least nine hours of sleep nightly and to treat sleep as much as athletic training and diet.
Sleep is essential for overall health and well-being for both athletes and non-athletes. Everyone needs sleep to feel restored and function their best daily. (Richard J. Schwab, 2024) Other physical benefits include:
Cardiovascular Recovery
This allows the heart to rest and cells and tissue to be repaired. (MedlinePlus, 2017) This can help the body recover after physical exertion. As an individual progresses through the stages of sleep, the changes in heart rate and breathing throughout the night promote cardiovascular health (National Heart, Lung, and Blood Institute, 2011)
Illness Prevention
The proper amount of sleep helps the body recover from illness. During sleep, the body produces cytokines/hormones that help the immune system fight off infections. These therapeutic effects are important for an athlete’s recovery and performance.
Lack of Sleep Affects Performance
Poor quality and quantity of sleep can lead to several negative effects. Sleep deprivation reduces the ability to react quickly and think clearly. A lack of sleep also increases irritability and risk for anxiety and depression. Sleep-deprived individuals are more likely to make poor decisions and take unnecessary risks. From a physical standpoint, a lack of sleep increases the risk for medical concerns, including type 2 diabetes, high blood pressure, kidney disease, and stroke. When athletes do not receive adequate sleep, it can:
Inhibit Ability
In a study of sleep-deprived male team athletes, average and total sprint times decreased. (Skein, M. et al., 2011)
Decrease Accuracy
In a study, male and female sleep-deprived tennis players had decreased serve accuracy by up to 53% compared to performance after normal sleep. (Reyner L. A. & Horne J. A. 2013)
Cause Quicker Exhaustion
A study of male runners and volleyball players found that both athletes exhausted faster after sleep deprivation. (Azboy O. & Kaygisiz Z. 2009)
Decrease Reaction Time
A study found that lack of sleep adversely affected reaction time in a group of male collegiate athletes. (Taheri M. & Arabameri E. 2012)
Difficulty Learning and Decision Making
A lack of sleep negatively impacts cognitive skills and functions.
Athletes can become distracted, and decisions like passing the ball or going for the smash can be difficult or made too late.
Increases Risk of Injury
Research on middle—and high-school athletes showed that chronic lack of sleep was associated with increased rates of injury. (Milewski M. D. et al., 2014)
Increases The Risk of Illness or Immunosuppression
Poor sleep habits are associated with lower resistance to illness like a cold. (Prather A. A. et al., 2015)
Athletic Sleep Hygiene
Common components to sleep well include:
Avoid alcohol and Caffeine
Before bedtime, these can interrupt sleep or lead to more disturbed sleep.
Have a Wind-Down Routine
Activities such as reading, bathing, or meditating can help the body relax and get ready for sleep.
Reduce Stressors
Not only do mental stressors affect sleep quality, but they also impact performance overall.
Create an Optimal Sleep Environment
A sleeping space should be dark and cool with little to no noise.
The environment should be used only for sleep and sex.
No Electronics Before Bed
This includes TVs, cell phones, and computers.
The blue light that these devices emit can affect circadian rhythm.
Don’t Stay Awake In Bed
If you can’t fall asleep after 20 minutes of trying, get out of bed.
Do a quiet activity in another space until you feel sleepy.
Avoid Overtraining
Keep a consistent training schedule so as not to overexert yourself.
Quick Naps
Keep naps brief. Naps should be longer than an hour and not after 3 p.m.
Injury Medical Chiropractic and Functional Medicine Clinic
The right bed and mattress contribute to overall health and can improve one’s quality of life. Doctor Alexander Jimenez, DC, at Injury Medical Chiropractic and Functional Medicine Clinic, says a healthy mattress can improve sleep, reduce pain, increase energy levels, and elevate mood. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
Lumbar Spine Injuries In Athletes
References
Centers for Disease Control and Prevention. (2024). Benefits of Physical Activity. Retrieved from https://www.cdc.gov/physical-activity-basics/benefits/?CDC_AAref_Val=https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm
Bird, Stephen P. PhD. (2013). Sleep, Recovery, and Athletic Performance: A Brief Review and Recommendations. Strength and Conditioning Journal, 35(5), 43-47. https://doi.org/DOI: 10.1519/SSC.0b013e3182a62e2f
Schwab, R. J. (2024). Overview of Sleep. Merck Manual Consumer Version. https://www.merckmanuals.com/home/brain-spinal-cord-and-nerve-disorders/sleep-disorders/overview-of-sleep
National Library of Medicine. MedlinePlus. (2017). Healthy Sleep Also called: Sleep Hygeine. Retrieved from https://medlineplus.gov/healthysleep.html
National Heart, Lung, and Blood Institute. (2011). Your guide to healthy sleep. Retrieved from https://www.nhlbi.nih.gov/resources/your-guide-healthy-sleep
Skein, M., Duffield, R., Edge, J., Short, M. J., & Mündel, T. (2011). Intermittent-sprint performance and muscle glycogen after 30 h of sleep deprivation. Medicine and science in sports and exercise, 43(7), 1301–1311. https://doi.org/10.1249/MSS.0b013e31820abc5a
Reyner, L. A., & Horne, J. A. (2013). Sleep restriction and serving accuracy in performance tennis players, and effects of caffeine. Physiology & behavior, 120, 93–96. https://doi.org/10.1016/j.physbeh.2013.07.002
Azboy, O., & Kaygisiz, Z. (2009). Effects of sleep deprivation on cardiorespiratory functions of the runners and volleyball players during rest and exercise. Acta physiologica Hungarica, 96(1), 29–36. https://doi.org/10.1556/APhysiol.96.2009.1.3
Taheri, M., & Arabameri, E. (2012). The effect of sleep deprivation on choice reaction time and anaerobic power of college student athletes. Asian journal of sports medicine, 3(1), 15–20. https://doi.org/10.5812/asjsm.34719
Milewski, M. D., Skaggs, D. L., Bishop, G. A., Pace, J. L., Ibrahim, D. A., Wren, T. A., & Barzdukas, A. (2014). Chronic lack of sleep is associated with increased sports injuries in adolescent athletes. Journal of pediatric orthopedics, 34(2), 129–133. https://doi.org/10.1097/BPO.0000000000000151
Prather, A. A., Janicki-Deverts, D., Hall, M. H., & Cohen, S. (2015). Behaviorally Assessed Sleep and Susceptibility to the Common Cold. Sleep, 38(9), 1353–1359. https://doi.org/10.5665/sleep.4968
Sleeping with lower back pain and sciatica can be difficult and frustrating. What are ways to get more comfortable sleep?
Sleeping With Lower Back Pain and Sciatica
Various factors can affect sleeping with lower back pain and sciatica, including age, injury and medical history, the mattress (e.g., soft vs. firm mattress), and sleep positions. Unfortunately, there’s no one-cure-all solution for this problem, and depending on the underlying cause/s, they can worsen the pain and cause sleep problems. For example, if a herniated disc places added pressure on the nerves in the lower back, twisting the spine can worsen the lower back pain, and sleeping in a fetal position can exacerbate the nerve pain. (UCF Health, N.D.)
Lower-Back Pain
Low-back pain can be activity-related, intermittent, or constant. (American Association of Neurological Surgeons, 2024) For some, it only occurs occasionally, such as when performing specific movements. For others, it can be excruciating, chronic, and disabling. Low-back pain is unique for everybody and can differ depending on the cause. Some low-back pain symptom descriptions include (Förster M. et al., 2013)
Aching pain deep in the back
Shooting pain flare-ups
Pain caused by slight pressure
Burning
Tingling
Sciatica Not Present
For some, low-back pain may be confined to a specific area known as axial back pain. (Förster M. et al., 2013) The pain may be felt in a band along the lower back and does not radiate down the legs or anywhere else.
Sensory changes radiating down the leg – numbness, burning, and or tingling
Sleep Tools
Consider changing the mattress to improve sleeping with lower back pain and sciatica. For the best spinal support, choose a medium to firm mattress. Pillows, wedges, and other tools can also help improve sleep. (UCF Health, N.D.) It is recommended that individuals who sleep on their backs place a small pillow under their knees to reduce pressure on their lower backs. For those who sleep on their side, placing a pillow between the knees can keep the spine in a neutral/straight position. To relieve lower back pain, consider sleeping in a reclined, angled position with the head and shoulders higher than the hips. This can be accomplished with an adjustable bed or a wedge to prop the body in a regular bed.
Back Sleeping
Easing back pain while sleeping involves maintaining the body in a neutral or straight position. Extending the muscles, tendons, and ligaments too far in any one direction while sleeping with lower back pain and sciatica can cause stiffness, muscle spasms, and pain. Sleeping on the back puts the spine in neutral alignment with the least stress on the neck and back. It evenly distributes body weight to avoid exerting pressure on the joints and prevent backaches. In addition, a supine position allows outstretched ligaments to shrink and recover to their normal positions. (Keck Medicine of USC, 2019)
Chiropractic Assessment
Chiropractic care aims to help individuals improve movement with less pain due to condition, after injury, or surgery. A chiropractic physical therapy team may be best for individuals with acute back, neck, and musculoskeletal pain and discomfort symptoms. A chiropractor can quickly assess your condition and develop a customized treatment plan to expedite pain relief and improve mobility. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to build optimal health and wellness solutions. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
Sciatica, Causes, Symptoms and Tips
References
UCF Health. (N.D.). The best sleeping position for lower back pain (and the worst). https://ucfhealth.com/our-services/lifestyle-medicine/best-sleeping-position-for-lower-back-pain/
American Association of Neurological Surgeons. (2024). Low back pain. https://www.aans.org/patients/conditions-treatments/low-back-pain/
Förster, M., Mahn, F., Gockel, U., Brosz, M., Freynhagen, R., Tölle, T. R., & Baron, R. (2013). Axial low back pain: one painful area–many perceptions and mechanisms. PloS one, 8(7), e68273. https://doi.org/10.1371/journal.pone.0068273
North American Spine Society. (2020). Evidence-based clinical guidelines for multidisciplinary spine care: Diagnosis and treatment of low back pain. North American Spine Society. https://www.spine.org/Portals/0/assets/downloads/ResearchClinicalCare/Guidelines/LowBackPain.pdf
American Academy of Orthopaedic Surgeons. (2021). Sciatica. https://orthoinfo.aaos.org/en/diseases–conditions/sciatica
Keck Medicine of USC. (2019). The best -and worst – sleep positions for back pain. Keck Medicine of USC Blog. https://www.keckmedicine.org/blog/the-best-and-worst-sleep-positions-for-back-pain/
Getting a good night’s sleep can be difficult for individuals suffering from arthritis. Can finding a mattress that fits an individual’s needs help relieve aches and pains and provide restful sleep?
Mattress For Arthritis
Quality sleep can be difficult for those managing arthritis. Joint pain, stiffness, and tenderness can make falling and staying asleep feel impossible. A mattress for arthritis should be firm, provide comfortable support, and relieve joint pressure. (Sleep Foundation, 2024)
How Mattresses Affect Arthritis?
Not adequate support or cushioning can exacerbate arthritis pain and stiffness.
Individuals not sleeping well at night can experience significant physical and mental fatigue, increase the risk of injury, and perceive a higher level of pain.
Zoned mattresses provide targeted pressure relief to areas of arthritis pain, like the neck and lower back.
Mattresses that don’t support the body are more likely to disrupt sleep and exacerbate nighttime and daytime pain symptoms.
The body needs time to recover and repair during sleep, so the right mattress for arthritis will allow sound rest throughout the night.
A joint-supporting mattress can alleviate pain and stiffness.
What to Look For Mattress Types
Mattresses fall into three basic categories.
Foam or Latex
These mattresses are often recommended for individuals with chronic pain because they conform to the body and alleviate pressure points without being too firm that they aggravate existing injuries or inflammation.
Not all foam is the same; some mattresses are too soft to support someone with arthritis.
Latex is a more reliable material for support and durability, but it’s also more expensive than memory foam.
Innerspring
Innerspring mattresses are often long-lasting and provide firm support.
However, they are not recommended for individuals with arthritis because they can be hard on joints and pressure points.
The innerspring system doesn’t mold or conform to the body, so getting and staying comfortable can be difficult, if not impossible.
They’re not as heat-retaining as foam mattresses so that hot sleepers may prefer them.
Hybrid
A hybrid mattress typically consists of individually wrapped springs topped with one or more layers of memory foam.
Hybrid mattresses are often recommended for arthritis patients because they meet the expert-recommended balance between support and cushioning.
Firmness Levels
Mattress firmness is rated on a scale of 1 to 10, with firmer mattresses scoring higher, often 6 or 7 and above. However, no one firmness rating works for all individuals with arthritis. Finding the right firmness for arthritis symptoms is highly individualized. For some, a super firm sleep surface can aggravate symptoms. In determining what firmness number is needed, consider weight. For example, a person weighing 400 pounds will have a different experience on a soft mattress than a person weighing 150 pounds. Typically, larger bodies need a firmer mattress to avoid sinking too far into the mattress’s core. Petite individuals may be perfectly supported on a mattress rated 5 or 6 for firmness, but taller or heavier individuals should look for a mattress rated seven or eight.
Support and Pressure Relief
Individuals will want to look for a mattress that targets specific areas for relieving aches and pains, such as the shoulders, hips, and lower back. Foam helps relieve pressure points in the body without feeling too soft, which is helpful when managing joint pain. There is debate over whether latex or memory foam is better for relieving sensitive pressure points. A Journal of Chiropractic Medicine study suggests that latex foam may outperform traditional memory foam as it reduces body pressure and evenly distributes weight along pressure points. (Low F. Z. et al., 2017)
Motion Transfer
Motion transfer refers to a mattress’s ability to isolate body movement. It’s helpful to consider how much you and your partner are affected by each other’s movement throughout the night. This may not be necessary for individuals who don’t sleep with a partner. So, if you or a partner disrupt sleep throughout the night, a mattress with better motion absorption is recommended.
Sleep Position Can Affect Arthritis and Joint Pain
Mattress manufacturers often design mattresses to accommodate back, side, or stomach sleepers, as different sleeping positions usually require different types of support. One study suggests that sleeping-related pain can be reduced in those with lower back pain when they choose the right sleeping surface for their preferred sleep position. (Jacobson B. H. et al., 2010) Therefore, purchasing a mattress for the preferred position is important.
Durability
A mattress’s expected lifespan depends on the materials it’s made from. A mattress that immediately loses some of its features and benefits won’t last very long. This is why it is recommended to know how long the trial period is for the mattress and keep track of its performance. Count on at least six to seven years, but latex and hybrid mattresses can last longer.
Trial Period
Considering the trial period on the mattress is important when buying online. Determining if it’s right for your body can take a little while as it takes a while to break in a new mattress, so look for a longer trial period to see and feel if it is the right choice. (Mattress Firm, 2023) Most online mattress retailers offer at least a 100-day trial period, while some offer 365 days to send it back. However long the trial period, looking into the terms and conditions of any return policy is recommended. A company can say you can return it if it doesn’t meet expectations; however, restrictions or exclusions may apply to your purchase.
Injury Medical Chiropractic and Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
Fighting Inflammation Naturally
References
Sleep Foundation. Noyed D. (2024). How to Choose a Mattress. https://www.sleepfoundation.org/mattress-information/how-to-choose-a-mattress
Low, F. Z., Chua, M. C., Lim, P. Y., & Yeow, C. H. (2017). Effects of Mattress Material on Body Pressure Profiles in Different Sleeping Postures. Journal of Chiropractic Medicine, 16(1), 1–9. https://doi.org/10.1016/j.jcm.2016.09.002
Jacobson, B. H., Boolani, A., Dunklee, G., Shepardson, A., & Acharya, H. (2010). Effect of prescribed sleep surfaces on back pain and sleep quality in patients diagnosed with low back and shoulder pain. Applied ergonomics, 42(1), 91–97. https://doi.org/10.1016/j.apergo.2010.05.004
Mattress Firm. (2023). Breaking In a New Mattress: Tips for a Comfortable Night’s Sleep. Mattress Firm Blog. https://www.mattressfirm.com/blog/sleep-tips/break-in-a-new-mattress
Can incorporating natural probiotic foods help improve many people’s gut health and restore functionality to their bodies?
Introduction
Many people trying a healthier lifestyle will start incorporating more nutritious options to ensure the body and the gut get the necessary nutrients. When it comes to gut health, many people will begin to notice how they have more energy and will also start to see how different foods can affect their health. The gastrointestinal system plays a huge role in many people’s health and wellness and is associated with many environmental factors that can impact the body. When that happens, many people can incorporate probiotics to help with gut health. In today’s article, we will dive into how gut health impacts the body, how probiotics improve gut health, and how people can incorporate probiotic-rich foods into their diet. We discuss with certified medical providers who inform our patients how incorporating probiotics can help improve gut health. While asking informed questions to our associated medical providers, we advise patients to include foods rich in probiotics to reduce overlapping risk profiles affecting the gut. Dr. Alex Jimenez, D.C., encompasses this information as an academic service. Disclaimer.
How Gut Health Impacts The Body
Do you feel sluggish and full constantly after a heavy meal? Do you notice red imperfections in your skin after eating a certain food item? Or have you experienced constant cold and flu symptoms impacting your daily routine? Many do not realize that the overlapping risk profile scenarios affecting their bodies correlate with the gut system. The gut system is the second brain in the human body and can also be impacted by pathogens and environmental factors. The gastrointestinal (GI) tract is home to abundant microorganisms that form an intricate and mutual relationship that benefits the body. (Thursby & Juge, 2017) Inside the GI tract, numerous bacteria help with food digestion and transport the nutrients to different body areas. When the gut system deals with alterations in its microbial communities, it can negatively impact the functional structures of the gut’s composition and function. (Yoon & Yoon, 2018)
This means that when bad bacteria are abundant in the gut system, it can cause the body to be dysfunctional and, over time, can develop chronic issues like inflammation and gut dysbiosis. Environmental factors like stress, poor dieting, and physical inactivity can impact the gut. They can be potentially harmful through these abnormal chances, causing the bad bacteria to overflow the good bacteria, allowing the immune system to attack the gut system. (Zhang et al., 2015) When this happens, many people start to feel symptoms of pain and discomfort in their bodies and start looking for ways to reduce these pain-like symptoms while improving their gut health.
Balance Body & Metabolism- Video
How Probiotics Improve Gut Health
When it comes to reducing pain-like symptoms in the body, it is also important to improve gut health. One way to improve gut health is by incorporating probiotics into a healthy diet. Probiotics have beneficial organisms that can provide helpful properties by stimulating the growth and activities of good bacteria in the gut. (Li et al., 2021) Probiotics can help line the gut while boosting the immune system, allowing the GI tract to absorb the nutrients a person eats. At the same time, different strains of probiotics can impact the gut barrier, the immune system, and cognitive function in the body. (Wieers et al., 2019) Additionally, many people can incorporate probiotic-rich foods into their diet.
Probiotic-Rich Foods To Try
There are some benefits when it comes to incorporating probiotic-rich foods into a diet, as probiotics play a role in hosting innate and adaptive immune responses, which occur mainly on the surface of the intestinal barrier. (Mazziotta et al., 2023) Some of the benefits of consuming probiotic-rich foods include:
Restoring the natural balance of gut bacteria
Strengthening immune system
Reduces cholesterol levels
Heals Leaky gut
Some the foods like kefir, yogurt, sauerkraut, miso, and kimchi are great examples of probiotic-rich foods as they can be incorporated into any healthy diet and can help produce a higher abundance of health-promoting bacteria to increase gut microbiome diversity and enhance a person’s activity levels. (Jager et al., 2019) When people start incorporating probiotics into their health and wellness journey, they will notice that their energy levels are maintained during their daily activities and that their gut health is optimal. As stated earlier, the gut is known as the second brain in the body, so when pathogens and environmental factors start to cause issues to the gut, the body feels it. But if probiotics are introduced to the gut, the gut and body are happy.
References
Jager, R., Mohr, A. E., Carpenter, K. C., Kerksick, C. M., Purpura, M., Moussa, A., Townsend, J. R., Lamprecht, M., West, N. P., Black, K., Gleeson, M., Pyne, D. B., Wells, S. D., Arent, S. M., Smith-Ryan, A. E., Kreider, R. B., Campbell, B. I., Bannock, L., Scheiman, J.,…Antonio, J. (2019). International Society of Sports Nutrition Position Stand: Probiotics. J Int Soc Sports Nutr, 16(1), 62. https://doi.org/10.1186/s12970-019-0329-0
Li, H. Y., Zhou, D. D., Gan, R. Y., Huang, S. Y., Zhao, C. N., Shang, A., Xu, X. Y., & Li, H. B. (2021). Effects and Mechanisms of Probiotics, Prebiotics, Synbiotics, and Postbiotics on Metabolic Diseases Targeting Gut Microbiota: A Narrative Review. Nutrients, 13(9). https://doi.org/10.3390/nu13093211
Mazziotta, C., Tognon, M., Martini, F., Torreggiani, E., & Rotondo, J. C. (2023). Probiotics Mechanism of Action on Immune Cells and Beneficial Effects on Human Health. Cells, 12(1). https://doi.org/10.3390/cells12010184
Thursby, E., & Juge, N. (2017). Introduction to the human gut microbiota. Biochem J, 474(11), 1823-1836. https://doi.org/10.1042/BCJ20160510
Wieers, G., Belkhir, L., Enaud, R., Leclercq, S., Philippart de Foy, J. M., Dequenne, I., de Timary, P., & Cani, P. D. (2019). How Probiotics Affect the Microbiota. Front Cell Infect Microbiol, 9, 454. https://doi.org/10.3389/fcimb.2019.00454
Zhang, Y. J., Li, S., Gan, R. Y., Zhou, T., Xu, D. P., & Li, H. B. (2015). Impacts of gut bacteria on human health and diseases. Int J Mol Sci, 16(4), 7493-7519. https://doi.org/10.3390/ijms16047493
Can modified workouts and/or having a personal trainer design an alternate fitness routine while in injury recovery help injured individuals and athletes maintain fitness?
Maintain Fitness During Injury Recovery
Individuals with personal, work, or sports injuries must take time off to rest, recover, and rebuild. However, there are ways to maintain fitness and endurance levels while unable to engage in full workouts and exercise.
Fitness Base
Injured individuals and athletes will lose a certain amount of fitness during recovery. After all, the body is injured and needs to focus most of its attention on healing to get back to normal. Deconditioning is a fact of life when the body stops exercising, but there are ways to stay active to maintain a fitness base. Individuals can modify or scale back exercise. Before exercising after an injury, get a doctor’s approval. Then, follow their recommendations. (Garber C. E. et al., 2011)
Even if one body part or joint is immobilized, cross-training principles can help individuals discover new ways to stay fit while rehabilitating. The key is to have the right attitude and remain active within tolerance levels until the injury is healed. Trying new things may take some creativity and flexibility, but most find training through injury is possible and not difficult. Here are ways to continue working out while recovering.
Lower Back Injury Workout
Talk with a doctor or sports doctor to understand exercise limitations before modifying workouts. Walking, swimming, or recumbent cycling are generally safe for individuals with a lower back injury. These workouts can help maintain cardiovascular fitness. An example of a modified workout may consist of the following:
Warm up before exercising.
Perform the workout on Monday, Wednesday, and Friday.
Perform each exercise for 30 to 60 seconds with 15 seconds of rest between exercises.
Complete the entire circuit three to four times.
Complete 30 to 60 minutes of non-weight-bearing cardiovascular exercises on Tuesday, Thursday, and Saturday.
Chest Press
Lat Pulldown
Overhead Press
Leg Extension
Wall Sit
Shoulder and Elbow Injury Workout
Shoulder or other upper body injuries often make it possible to continue traditional cardiovascular exercise because the lower body can be fully exercised. Walking, stair climbing, stationary cycling like an under-desk bike, and the elliptical trainer all work. Circuit training routines will maintain strength and power in the non-injured muscles and joints. The following example routine can be done four to five times weekly.
Warm-up.
Perform each exercise for 30 to 60 seconds, allowing 15 seconds of rest between exercises.
Complete the entire routine three to four times.
Stationary cycling for two minutes at a moderate pace and two at a higher intensity.
Leg Press
Elliptical trainer for two minutes at a moderate pace and two at a higher intensity.
Ab Crunches
Walking Lunges
Low Back Extensions
Treadmill walking for two minutes at a moderate pace and two at a higher intensity or incline.
Wall sits
Ankle and Foot Injury Workout
If the doctor approves, individuals can use a rowing machine or a stationary bike with one leg or swim a few laps. As a doctor or physical therapist recommends, individuals may also need an ankle brace or other support. A sports doctor or personal trainer can help recommend other non-weight-bearing cardiovascular exercises for 30 to 60 minutes three times weekly. Here is a sample workout to try:
Warm-up.
Perform the workout on Monday, Wednesday, and Friday.
Perform each exercise for 30 to 60 seconds with 15 seconds rest between exercises.
Complete the workout three to four times.
Leg Extensions
Chest Press
Lat Pulldown
Overhead Press
Seated Cable Rows
Incline Push-Up
Bicycle Crunches
Hanging Leg Raise
Leg and Knee Injury Workout
Leg and knee injuries can be limiting, as most endurance exercise requires flexion and knee joint extension. One-legged cycling or using an upper-body ergometer/handcycle are options. Swimming may be possible if the individual uses a pull buoy to keep them from kicking or using their legs. Here are two circuit workout examples:
Circuit 1
Warm-up.
Perform this on Monday, Wednesday, and Friday.
Perform each exercise for 30 to 60 seconds with 15 seconds of rest between exercises.
Complete the workout three to four times.
Pull-Up or Assisted Pull-Up
Chest Press
Lat Pulldown
Overhead Press
Circuit 2
Warm-up.
Perform the workout on Tuesday, Thursday, and Saturday.
Perform each exercise for 30 to 60 seconds with 15 seconds of rest between exercises.
Complete the workout three to four times.
Seated Russian Twist
Ab Crunch
V-Sit ab exercise
Injury Medical Chiropractic and Functional Medicine Clinic
Individuals may need significant rest time to heal properly, so consult a doctor on the balance of rest and training. Doing the exercises prescribed by the physical therapist during rehabilitation is important. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
Treating Ankle Sprains
References
Garber, C. E., Blissmer, B., Deschenes, M. R., Franklin, B. A., Lamonte, M. J., Lee, I. M., Nieman, D. C., Swain, D. P., & American College of Sports Medicine (2011). American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Medicine and science in sports and exercise, 43(7), 1334–1359. https://doi.org/10.1249/MSS.0b013e318213fefb
Can the short-term potato diet be a solution for individuals trying to lose weight?
Potato Diet
There is no one-size-fits-all approach to a healthy lifestyle diet. A successful nutrition plan needs to be personalized to the individual. Potatoes are an excellent source of fiber, vitamins, and minerals and are the primary source of calories in this diet. The potato diet has variations, but followers eat plain potatoes for several days in the diet’s simplest form.
What Can Be Eaten?
While there are variations, all potato diets are vegan, low in dietary fat, and encourage eating until satisfied. Instead of weighing portions or counting calories, individuals are encouraged to eat until full. The potato diet encourages volume eating, when individuals fill up on foods that are naturally lower in calories. Eating a large volume leaves the body feeling full, though fewer calories are eaten throughout the day.
Potato Types
The variety of potatoes allowed depends on the version of the potato diet being followed. Some require sticking to plain white potatoes, while a more forgiving version allows other varieties, such as yellow, red, and sweet potatoes.
Plant-based Foods, Low-Calorie, and Whole
In its purest form, the diet does not allow for other food besides potatoes, even fruits and vegetables. However, looser forms of the potato diet are designed to be more sustainable in the long term. Depending on the version of the potato diet being followed, individuals may be able to consume unprocessed foods in their whole form. However, potatoes should make up the bulk of the plate even when other foods are permitted. The additional foods are supplements to the potatoes for their nutritional content and include:
Fruits
Grains
Legumes
Vegetables
Condiments and Seasonings
Condiments, sauces, and seasonings are limited to small quantities of low-fat condiments like mustard and homemade ketchup. Salt is allowed to season the potatoes, but not a lot. Generally, sauces and seasonings should be made with fat-free ingredients and kept to a minimum.
Beverages
Water, plain tea, and plain coffee are the only beverages allowed on the potato diet. Staying hydrated is essential, so drinking plenty of water is encouraged.
What Is Restricted?
Depending on the diet version, certain foods are not allowed. In the strictest form, individuals eat only plain potatoes for several days.
Added Fats
Because the potato diet is low-fat, it strictly prohibits animal products and fats such as vegetable oils. Fats are a dense source of calories; even small amounts add up quickly. However, healthy fats can promote the absorption of potato nutrients. Because it is designed for maximum weight loss over a short period, the diet restricts added fats like:
Butter
Vegetable oil
Avocado
Nuts
Seeds
Processed and Refined Foods
The diet encourages eating whole, unprocessed foods during the plan’s duration. Processed foods are usually high in calories, fat, and sodium and are lower in nutrients than whole foods. For example, a baked potato is more nutritious than tater tots, fries, and potato chips, even though all are made with potatoes. Others include:
Bread
Cereal
Crackers
Muffins
Pasta
Doughnuts
Animal Products
All variations of the potato diet are vegan. While following the diet, all animal products are restricted and include:
Eggs
Dairy
Meat
Poultry
Fish
Seafood
Preparation
The diet is designed to be followed short-term for quick weight loss, so there is no meal schedule. Followers can eat breakfast, lunch, dinner, and snacks until full. Typically, individuals participate for two to five days, though some may follow the diet for up to a week. The potato preparation method is as important as the type of potato. It is recommended to use cooking methods that do not require added fat, such as boiling, steaming, baking, and roasting.
How many potatoes to eat in a day depends on the individual. A general recommendation is to eat approximately two to five pounds daily. Consuming enough calories in this diet is important since it is restrictive, and followers may not get enough nutrients if they eat too few calories. An extremely low-fat or fat-free diet is not sustainable. (Harvard Health Publishing, Harvard Medical School, 2021)
Pros
The potato diet can help with short-term weight loss and reduce fat and sodium intake, as well as a few other health benefits and include the following:
Weight Loss
The diet is designed for weight loss.
It is effective because it is naturally low in fat and calories.
Short-term
Individuals who prefer shorter diets for quick results may appreciate that the diet lasts two to five days.
Improve Digestion
Some like the diet for digestive benefits.
Potatoes are easy to digest, making this food gentle on the gastrointestinal tract.
Potatoes contain a rich source of fiber, which keeps food moving smoothly through the digestive system.
Easy to Follow
Mono diets are the easiest to follow.
It is easy to understand what is allowed and what to avoid.
Individuals who struggle with complicated rules will appreciate the simplicity.
Cons
The potato diet can come with health risks that include the following:
Sustainability
Eating only one food, even a root vegetable, is not sustainable.
Unbalanced
Many nutrient-rich foods are not allowed.
Though potatoes are nutritious, they lack some essential nutrients.
The diet can result in nutritional deficiencies.
Short-term Weight Loss
The weight loss may not be sustainable since the diet is followed for a few days.
Any weight lost during the diet may not be kept off long-term.
This may be water weight, which is different from losing body fat.
Once the individual returns to their normal lifestyle, they may regain some or all of the weight lost and possibly gain weight.
Discourages Healthy Eating
A nutrient-dense diet is rich in various foods.
The potato diet is nutritionally unbalanced and discourages healthy eating habits.
Injury Medical Chiropractic and Functional Medicine Clinic
This is a restrictive diet that is not meant to be followed long-term. Before starting a new diet plan, consult a healthcare provider or a registered dietitian, especially if underlying health conditions exist. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop a personalized treatment plan through an integrated approach to treating injuries and chronic pain syndromes, improving flexibility, mobility, and agility programs to relieve pain and help individuals return to optimal function. Our providers use an integrated approach to create personalized care plans for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, Electroacupuncture, and sports medicine protocols. If the individual needs other treatment, they will be referred to a clinic or physician best suited for them. Dr. Jimenez has teamed up with top surgeons, clinical specialists, medical researchers, nutritionists, and health coaches to provide the most effective clinical treatments.
Functional Nutrition and Lifestyle Change
References
Harvard Health Publishing, Harvard Medical School. (2021). Know the facts about fats. https://www.health.harvard.edu/staying-healthy/know-the-facts-about-fats
Schaumberg, K., & Anderson, D. (2016). Dietary restraint and weight loss as risk factors for eating pathology. Eating behaviors, 23, 97–103. https://doi.org/10.1016/j.eatbeh.2016.08.009
U.S. Department of Health and Human Services and U.S. Department of Agriculture. (2020). 2020–2025 Dietary Guidelines for Americans. Retrieved from https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
Can understanding what knee tests are used help a healthcare provider diagnose the cause of individuals experiencing knee pain?
Knee Pain Tests
A knee examination is the first step in determining the cause of knee pain. Different knee tests may be performed during the exam to help the healthcare provider find the cause and develop an optimal treatment plan. These tests evaluate knee function and range of motion and look for conditions and injuries such as arthritis, meniscus tears, ACL tears, other ligament injuries, and kneecap issues.
Checking If There is Fluid in the Knee
Many individuals know if their knee is swollen, as they can see or feel the swelling. However, if there is excess fluid in the knee joint, the healthcare provider may compress the joint to feel for excess fluid. Fluid is often visible above the kneecap and can be compressed in this area. Fluid may also be detected in the back of the knee, referred to as a Baker’s cyst if the fluid has collected into a cluster. (Frush T. J., & Noyes F. R. 2015)
Arthritis Tests
Certain characteristic findings can detect knee arthritis:
Crepitus
Crepitus is the sensation when rough cartilage or exposed bone is rubbing when the knee is bent. (Lo G. H. et al., 2018)
The examiner will feel and listen for grinding as the knee is bent back and forth.
Deformity
As knee cartilage wears away, the knees can become progressively knock-kneed or bow-legged.
Limited Motion
If arthritis, bone spurs, and swelling prevent normal mobility, the knee’s range of motion often becomes limited.
Torn Meniscus Tests
Tests used to determine if there is a meniscus tear include:
Joint Line Tenderness
Joint line tenderness is a non-specific test in which the area of the meniscus is felt. It is considered a positive test when there is pain in this area.
McMurray’s test
This test is performed with the patient lying flat. The examiner bends the knee and rotates the shin bone.
This test is performed with the patient squatting.
The test is performed with the leg fully externally rotated or internally rotated, depending on whether the lateral or medial meniscus is being tested.
A click is heard or felt over the area of the tear.
ACL Tear Tests
These knee pain tests are for an anterior cruciate ligament (ACL) tear:
Lachman Test
The Lachman test is one of the most reliable to diagnose an ACL tear.
With the knee slightly bent, the examiner stabilizes the thigh while pulling the shin forward.
The shin shifts too far forward with a torn ACL.
Anterior Drawer Test
This test is performed with the patient lying flat.
The knee is bent 90 degrees, and then the shin is pulled forward to check the stability of the ACL.
Pivot Shift Test
The pivot shift test can be difficult, especially if the patient is experiencing discomfort and cannot relax the knee.
This test places stress on the knee joint and assesses the rotational stability of the ACL.
Other Ligament Injuries
For a suspected injury to other ligaments, including the posterior cruciate ligament (PCL), medial collateral ligament (MCL), and lateral collateral ligament (LCL), the following tests may be used:
Posterior Drawer Test
The posterior drawer is performed similarly to the anterior drawer test, in which the patient lies flat.
The knee is bent 90 degrees; the shin is pushed backward to check stability and function and detect if the posterior cruciate ligament (PCL) has been injured.
Collateral Ligament Stability
Side-to-side stability of the knee detects problems with the MCL and LCL.
The shin is shifted to each side, with the patient lying flat and the knee slightly bent.
The LCL or MCL damage causes the knee to open up too much, a condition known as varus (LCL) or valgus (MCL) instability. (Ohori T. et al., 2017)
Kneecap Tests
Tests for kneecap issues include:
Patellar Grind
In this test, also called Clarke’s sign, the patient lies on their back with the leg extended.
The examiner pushes the kneecap down to reproduce the knee pain while the patient flexes the thigh muscles.
Damaged cartilage can cause a grinding sensation/crepitus.
Patellar Tenderness
The examiner can slightly lift the kneecap and place direct pressure on parts of the underside.
The examiner looks for regions of sensitivity or pain.
Patellar Apprehension
This test indicates an unstable kneecap.
The examiner places pressure on the kneecap in a certain direction, and the patient may feel like the kneecap is going to pop out.
Injury Medical Chiropractic and Functional Medicine Clinic
Knee pain tests typically check the range of motion, discomfort symptoms, and sounds that could indicate a specific type of knee injury. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
Overcoming an ACL Injury
References
Frush, T. J., & Noyes, F. R. (2015). Baker’s Cyst: Diagnostic and Surgical Considerations. Sports health, 7(4), 359–365. https://doi.org/10.1177/1941738113520130
Lo, G. H., Strayhorn, M. T., Driban, J. B., Price, L. L., Eaton, C. B., & Mcalindon, T. E. (2018). Subjective Crepitus as a Risk Factor for Incident Symptomatic Knee Osteoarthritis: Data From the Osteoarthritis Initiative. Arthritis care & research, 70(1), 53–60. https://doi.org/10.1002/acr.23246
Gupta, Y., Mahara, D., & Lamichhane, A. (2016). McMurray’s Test and Joint Line Tenderness for Medial Meniscus Tear: Are They Accurate?. Ethiopian journal of health sciences, 26(6), 567–572. https://doi.org/10.4314/ejhs.v26i6.10
Ohori, T., Mae, T., Shino, K., Tachibana, Y., Fujie, H., Yoshikawa, H., & Nakata, K. (2017). Varus-valgus instability in the anterior cruciate ligament-deficient knee: effect of posterior tibial load. Journal of experimental orthopaedics, 4(1), 24. https://doi.org/10.1186/s40634-017-0087-3
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