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Cold Therapy with Ice Tape for Musculoskeletal Injuries

Cold Therapy with Ice Tape for Musculoskeletal Injuries

For individuals into sports, fitness enthusiasts, and those that engage in physical activities, musculoskeletal injuries are common. Can using ice tape help during the initial or acute phase of injury decrease inflammation and swelling to expedite recovery and return to activities sooner?

Cold Therapy with Ice Tape for Musculoskeletal InjuriesIce Tape

After a musculoskeletal injury, individuals are recommended to follow the R.I.C.E. method to help reduce swelling and inflammation.  R.I.C.E. is the acronym for Rest, Ice, Compression, and Elevation. (Michigan Medicine. University of Michigan. 2023) The cold helps to decrease pain, lower tissue temperature, and decrease swelling around the site of the injury. By controlling the inflammation with ice and compression early after injury, individuals can maintain the appropriate range of motion and mobility around the injured body part. (Jon E. Block. 2010) There are different ways to apply ice to an injury.

  • Store-bought ice bags and cold packs.
  • Soaking the injured body part in a cold whirlpool or tub.
  • Making reusable ice packs.
  • A compression bandage can be used together with the ice.

Ice Tape is a compression bandage that provides cold therapy all at once. After an injury, applying it can help decrease the pain and swelling during the acute inflammatory phase of healing. (Matthew J. Kraeutler et al., 2015)

How The Tape Works

The tape is a flexible bandage that is infused with therapeutic cooling gel. When applied to an injured body part and exposed to air, the gel activates, generating a cold sensation around the area. The therapeutic medicinal effect can last five to six hours. Combined with a flexible bandage, it provides ice therapy and compression. The ice tape can be used straight out of the package but can also be stored in the refrigerator to increase the cold effect. Depending on the maker’s instructions, the tape should not be stored in the freezer as this can make it too hard to wrap around the injured area.

Advantages

The benefits include the following:

Easy to Use

  • The product is easy to use.
  • Take out the tape, and start wrapping it around the injured body part.

Fasteners Not Required

  • The wrap sticks to itself, so the tape stays in place without using clips or fasteners.

Easy to Cut

  • The standard roll is 48 inches long by 2 inches wide.
  • Most injuries require enough to wrap around the injured area.
  • Scissors cut the exact amount needed, and store the rest in the resealable bag.

Reusable

  • After 15 to 20 minutes of application, the product can be easily removed, rolled up, stored in the bag, and used again.
  • The tape can be used multiple times.
  • The tape begins to lose its cooling quality after several uses.

Portable

  • The tape does not need to be placed in a cooler when traveling.
  • It is easily portable and perfect for a quick ice and compression application immediately after an injury.
  • It can decrease pain and inflammation and kept at the workplace.

Disadvantages

A few disadvantages include the following:

Chemical Odor

  • The gel on the flexible wrap can have a medicine odor.
  • It is not quite as powerful smelling as pain creams, but the chemical odor could bother some individuals.

Might Not Be Cold Enough

  • The tape works for immediate pain relief and inflammation, but it may not get cold enough for the user when applied right from the package at room temperature.
  • However, it can be placed in a refrigerator to increase the coldness and may provide a more therapeutic cooling effect, especially for those dealing with tendinitis or bursitis.

Stickiness Could Be Distracting

  • The tape could be a bit sticky for some.
  • This sticky factor can be a minor annoyance.
  • However, it just feels sticky when being applied.
  • A couple of flecks of the gel may get left behind when removed.
  • The ice tape can also stick to clothing.

For individuals looking for a quick, on-the-go cooling therapy for injured or aching body parts, ice tape may be an option. It could be good to have on hand to provide cooling compression if a minor injury occurs while participating in athletics or physical activities and relief for overuse or repetitive strain injuries.


Treating Ankle Sprains


References

Michigan Medicine. University of Michigan. Rest, Ice, Compression, and Elevation (RICE).

Block J. E. (2010). Cold and compression in the management of musculoskeletal injuries and orthopedic operative procedures: a narrative review. Open access journal of sports medicine, 1, 105–113. doi.org/10.2147/oajsm.s11102

Kraeutler, M. J., Reynolds, K. A., Long, C., & McCarty, E. C. (2015). Compressive cryotherapy versus ice-a prospective, randomized study on postoperative pain in patients undergoing arthroscopic rotator cuff repair or subacromial decompression. Journal of shoulder and elbow surgery, 24(6), 854–859. doi.org/10.1016/j.jse.2015.02.004

Ways To Phase Out Sugar: Functional Back Clinic

Ways To Phase Out Sugar: Functional Back Clinic

Sugar is a highly addictive carbohydrate linked to obesity, diabetes, metabolic disorders, and mood disorders. Individuals ready to phase out sugar will improve overall health, regardless of age and health status, but the transition can be challenging. A sugar-free or low-sugar diet can help individuals with blood sugar or systemic inflammation, including pre-diabetes, diabetes, heart disease, PCOS, hormonal imbalances, and autoimmune diseases.Ways To Phase Out Sugar

Phase Out Sugar

Low-Sugar Diet

A low-sugar nutrition plan focuses on maintaining a low overall sugar intake that limits sugar to avoid blood sugar instability and general inflammation.

  • This means choosing food with natural sugars like fruit, certain dairy products, vegetables, and natural sugars.
  • Reducing and replacing packaged or prepared foods with added sugars, like store-bought tomato sauce, cured meats, or frozen meals.
  • Reducing and replacing processed foods like snack items and fast food.
  • Reducing restaurant food that can add sugar for flavor and appetite stimulation.

Recommended Ways

Consult a healthcare provider, dietician, or nutritionist before altering diet, physical activity, or supplement routine.

Eat More Healthy Fat

  • Healthy fat is more satisfying, making the body feel fuller for longer.
  • Eating more healthy fat decreases sugar cravings and reduces sugar withdrawal symptoms.

Healthy fats include:

  • Avocados
  • Nuts
  • Seeds
  • Coconut oil
  • Extra virgin olive oil
  • Salmon, mackerel, and sardines

More Sleep to Balance Hunger Hormones

  • Studies have shown that shorter sleep periods are associated with an elevated body mass index.
  • Not getting enough sleep negatively impacts the appetite-regulating hormones leptin and ghrelin, causing cravings for instant energy that typically comes from sugar snack products.
  • Individuals are recommended to get at least 7-9 hours per night. Enough sleep will balance the appetite hormones and decrease sugar cravings.

Manage Stress to Control Emotional Eating

Emotional eating is common when stressed out. Finding something to take the mind off sugar cravings is necessary when having a stressful day. This includes:

If sugar cravings are more serious, then professional help is recommended.

Drink More Water

When school, work, and life is happening, individuals can think they’re hungry; however, it is not hunger but the body needing hydration.

  • Drink one to two glasses of water when cravings kick in to satisfy the craving.
  • Drinking water throughout the day helps keep cravings down and helps with sugar withdrawal symptoms.
  • Individuals who have difficulty drinking water should add slices of fruit, cucumber, or mint to make it more pleasing.
  • Try sparkling mineral water or naturally flavored carbonated waters.
  • Try healthy juices, like celery, beet, or carrot juice, instead of water.

Sugar-Free Substitutes

Sugar substitutes are available, but not all are considered healthy.

  • Individuals should be cautious about using sugar-free alternatives to phase out sugar.
  • A study found that zero-calorie sweeteners such as aspartame and sucralose were actually found to increase, not decrease, weight.
  • Stevia and monk fruit extract has been shown to be safe and has no negative side effects.
  • Consult a dietician or nutritionist to determine the healthiest for you.

What Happens To The Body


References

Azad, Meghan B et al. “Nonnutritive sweeteners and cardiometabolic health: a systematic review and meta-analysis of randomized controlled trials and prospective cohort studies.” CMAJ : Canadian Medical Association journal = journal de l’Association medicale canadienne vol. 189,28 (2017): E929-E939. doi:10.1503/cmaj.161390

Bayon, Virginie et al. “Sleep debt and obesity.” Annals of medicine vol. 46,5 (2014): 264-72. doi:10.3109/07853890.2014.931103

DiNicolantonio, James J et al. “Sugar addiction: is it real? A narrative review.” British journal of sports medicine vol. 52,14 (2018): 910-913. doi:10.1136/bjsports-2017-097971

Franklin, Jane L et al. “Extended exposure to sugar and/or caffeine produces distinct behavioral and neurochemical profiles in the orbitofrontal cortex of rats: Implications for neural function.” Proteomics vol. 16,22 (2016): 2894-2910. doi:10.1002/pmic.201600032

Freeman, Clara R et al. “Impact of sugar on the body, brain, and behavior.” Frontiers in bioscience (Landmark edition) vol. 23,12 2255-2266. 1 Jun. 2018, doi:10.2741/4704

www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar

Summer Heat Can Affect Joints and Movement

Summer Heat Can Affect Joints and Movement

Although it is not officially summer, the past few weeks sure feels like it. Especially for those with joint discomfort and pain. As the body ages, individuals may notice their joints have some mobility/flexibility issues in the summer heat. Again, the heat and humidity are the culprits. The hotter it is, the more the body is susceptible to inflammation and swelling. The more prone an individual’s body is to swelling, the more pain can present. Barometric pressure can also have some form of impact on joint health. The pressure changes can cause the joints to become more sensitive. When the pressure changes, individuals often speak of their joints feeling tighter combined with stiffness, leading to a cycle of swelling and pain.

Summer Heat Can Affect Joints and Movement

Joint Anatomy

Whether it’s the hip, knee, elbow, or hand, all of the body’s joints have fluid in them. It is a gel-like substance known as synovial fluid. This is what lubricates the joints and keeps them functioning smoothly. However, the temperature and humidity levels can change the thickness of the fluid in the joints. This means that the synovial fluid can become inflamed with the weather changes. This is a symptom when the joints begin to feel like they cannot move and/or are becoming stiff. Joint inflammation can become more common and chronic as the body gets older.

Weather and the joints

The summer heat and humidity can affect the joint because:

  • The tendons, ligaments, and muscles expand in this type of weather
  • The heat can restrict individuals from moving around. Non-use stiffens the joints
  • Joints that have worn down cartilage could have exposed nerves that are reacting to the temperature changes
  • Humidity causes the body to lose water by sweating. This can reduce the fluid around the joints leading to stiffness, immobility, and pain.

 

However, not everyone has joint problems in the summer heat. Many have joint issues when it’s cold, damp, or raining. Other’s are at their best in cool, dry weather. It depends on an individual’s body and how their joints react when the temperature changes.

Maintaining joint health for the summer heat

When joint discomfort or pain presents in the summer, there are a few easy ways to gain relief.

Properly Hydrate the Body

Water and sports drinks maintain the fluid levels in the body, specifically, it keeps the joints moving. One way to hydrate the body can be achieved by eating healthy fruits and vegetables. Water-rich fruits and vegetables include:

  • Watermelon
  • Oranges
  • Strawberries
  • Tomatoes
  • Cucumbers
  • Spinach
  • Celery

Over-The-Counter pain ointments and creams

Arthritis and anti-inflammatory creams/ointments can ease joint pain by allowing more blood circulation in the affected areas.

Dressing for the heat

Wear loose, natural fiber, breathable clothing that allows the body to move freely while maintaining a cool temperature.

Relax in the air conditioning

Get into the air conditioning. The cool air can help reduce joint inflammation.

Get in the Water

Swimming or just wading through doing some light exercise in the water cools the body’s core. In addition, the buoyancy of the water relieves pressure on the joints.


Body Composition Testing


Body Water

The body is made up of as much as 2/3’s water. Even though much of the body is made up of water, the percentage of body composition changes based on functional needs. Essential functions of water include:

  • Water is the building block to almost every cell in the body
  • It regulates the body’s temperature through sweating and respiration
  • Carbohydrates and proteins for energy are transported via the water in the blood
  • Water assists in the removal of metabolic waste through urination
  • It is part of the shock-absorbing system that protects the brain and spinal cord
  • Water is part of the saliva and fluid that lubricates the joints

The amount of water in the body depends on various factors. This includes:

  • Age
  • Gender
  • Physical activity
  • It is referred to as Total Body Water or TBW.

TBW is constantly changing with gains and losses of fluid in healthy adults. The body can detect irregularities and compensate for losses and/or gains to make sure that the systems are balanced.

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. In addition, we provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Morton, Darren, and Robin Callister. “Exercise-related transient abdominal pain (ETAP).” Sports medicine (Auckland, N.Z.) vol. 45,1 (2015): 23-35. doi:10.1007/s40279-014-0245-z

Peeler, Jason et al. “Managing Knee Osteoarthritis: The Effects of Body Weight Supported Physical Activity on Joint Pain, Function, and Thigh Muscle Strength.” Clinical journal of sports medicine: official journal of the Canadian Academy of Sports Medicine vol. 25,6 (2015): 518-23. doi:10.1097/JSM.0000000000000173

Quick, D C. “Joint pain and weather. A critical review of the literature.” Minnesota medicine vol. 80,3 (1997): 25-9.

Timmermans, Erik J et al. “The Influence of Weather Conditions on Joint Pain in Older People with Osteoarthritis: Results from the European Project on OSteoArthritis.” The Journal of rheumatology vol. 42,10 (2015): 1885-92. doi:10.3899/jrheum.141594

Ways Chiropractic Treats Whiplash Effectively and Successfully

Ways Chiropractic Treats Whiplash Effectively and Successfully

A whiplash injury can cause pain for months, even years after the accident/incident. It can cause persistent pain in the neck, shoulders, back, as well as, headaches, and sleep problems. Waiting to see if it will go away is not recommended. Chiropractic treatment can effectively and successfully expedite the healing process getting back to normal life as quickly as possible. Chiropractors treat whiplash successfully using a combination of techniques, approaches, and exercises for pain relief, recovery, and long-term spinal health. The extent and severity of the whiplash injury determine what type of chiropractic treatment will be implemented.

The Severity of a Whiplash Injury

Whiplash injuries are often the result of:

  • Automobile accidents
  • Work injuries
  • Sports
  • Amusement park rides

It is primarily an injury of the neck muscles and ligaments, but can also damage the vertebral discs. It is not considered a serious or life-threatening injury, but it can cause long-term complications and severe chronic pain. The biggest risk comes from the delayed presentation of symptoms. It can take days and sometimes weeks for the effects of the injury to present. Individuals that are older or those with arthritis are more likely to have severe and long-term issues.

Other Symptoms

Typical symptoms like neck pain, blurry vision, stiffness, and dizziness are well known. These can range from mild to severe, and last for a few days, weeks, or, in severe cases, years. However, there are some symptoms that most don’t know about and include:

  • Consistent pain in the shoulder and upper back
  • Delayed-onset headaches
  • Trouble sleeping even without pain
  • Trouble concentrating
  • Trouble with memory
  • Irritability
  • Excitability
  • Fatigue/low-energy

Emergency Care

Individuals should be alert for signs/symptoms that the injury requires immediate medical attention. If any of the following are experienced seek immediate care.

  • The arms, shoulders, or legs are numb, tingling, and/or weak
  • The neck pain and stiffness return after going away
  • Bowel or bladder problems could indicate nerve damage
11860 Vista Del Sol, Ste. 128 Ways Chiropractic Treats Whiplash Effectively and Successfully

Chiropractic

Chiropractic treatment depends on the individual case. A doctor of chiropractic will determine the right treatment plan by the:

  • The severity of the pain
  • Location of the injury
  • Accompanying symptoms
  • Medical history

X-rays will be taken of the affected area to rule out any other trauma or injury. The chiropractor will evaluate the entire spine. This is based on how one part of the body influences other areas with the objective being to get the whole body functioning successfully at optimal levels.

Treatment Options

Some of the more common treatments for whiplash include:

Initial

Visiting a chiropractor a short time after the injury means the neck will be inflamed. The doctor will utilize gentle, anti-inflammatory options like:

  • Cold therapy
  • Ultrasound
  • Stretching
  • Electrical therapy
  • Laser therapy

Spinal Manipulation

There are different types of spinal manipulation, these include:

Specific Manipulation

This type involves a gentle but firm thrusting, usually done with the hands to the soft tissue areas. It stimulates the nervous system to realign subluxations, and restore mobility/flexibility of the spinal joints and vertebrae.

Flexion Distraction Technique

This is also a hands-on technique that treats slipped and bulging discs. This type of treatment utilizes a pumping motion on the disc/s and not the spine itself.

Instrument Assistance

This treatment is used for patients with degenerative disc disease. Special instrument assistance is often used in combination with hands-on care.

11860 Vista Del Sol, Ste. 128 Ways Chiropractic Treats Whiplash Effectively and Successfully

Massage

Massage promotes healing, reduces pain, and improves blood circulation in and around the affected area. It helps relieve tension/stress in the shoulder and neck.

Stretching and Trigger Point Therapy

The muscles and tendons can become tight. A chiropractor will gently stretch the area to relieve pain, ease tension, and reduce tension headaches. Trigger point therapy uses persistent pressure by the chiropractor’s fingers. It relaxes and releases the tight areas.

McKenzie Exercises

McKenzie exercises help reduce disc tears common to these types of injuries. The chiropractor will show how to perform these simple movements at home as part of the recovery.

What to do outside of the clinic

A chiropractor will offer tips and guidance on how to successfully avoid worsening the injury or create new injury/s. Stretches and exercises will be recommended to strengthen and maintain flexibility. Depending on an individual’s:

  • Overall health
  • Posture
  • Work/Occupation
  • Lifestyle factors
  • They will offer recommendations to avoid long-term issues.

Body Composition

Successfully regaining fitness after an injury

It is difficult to predict how long it will take to regain a previous level of fitness after an injury. Retraining to peak condition depends on the injury and how much damage was done. A key factor is to not adopt a sedentary lifestyle. Muscle memory can help as the muscles have special cells in the fibers that can recollect previous movements. This means when back to working out after an extended layoff, the body is able to regain the lost muscle. Some tips to help get back into shape:

  • Ease back into working out to avoid/worsen the injury
  • Wait a month before starting a less-intense version of a regular workout
  • Join a group/fitness class or a health exercise group

Patience and persistence are essential to regaining fitness successfully.

Disclaimer

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the musculoskeletal system’s injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP, CIFM, CTG*
email: coach@elpasofunctionalmedicine.com
phone: 915-850-0900
Licensed in Texas & New Mexico

References

Dagenais, Simon, and Scott Haldeman. “Chiropractic.” Primary care vol. 29,2 (2002): 419-37. doi:10.1016/s0095-4543(01)00005-7

www.sciencedirect.com/science/article/abs/pii/S0020138396000964

Ritchie, Carrie et al. “Medical and allied health service use during acute and chronic post-injury periods in whiplash injured individuals.” BMC health services research vol. 20,1 260. 30 Mar. 2020, doi:10.1186/s12913-020-05146-0

Ferrari, Robert, and Anthony Science Russell. “Survey of general practitioner, family physician, and chiropractor’s beliefs regarding the management of acute whiplash patients.” Spine vol. 29,19 (2004): 2173-7. doi:10.1097/01.brs.0000141184.86744.37

Recovering From A Deadlift Lower Back Injury

Recovering From A Deadlift Lower Back Injury

The deadlift is a weight training exercise that helps build muscle, strength, and stamina. It works legs, core, buttocks, and the back when performed correctly. Using an improper form or overdoing it can cause injury to the lower back. Recovering from a deadlifting injury usually takes a couple of days or a week. However, this depends on the severity of the injury. Recovery can be helped through:

  • Home remedies
  • Chiropractic treatment
  • Massage
  • Natural back pain relief tips

Back Injury After Deadlifting

Most individuals will feel sore after a strenuous workout. But there is a difference between soreness and injury. Most of the time injuries from deadlifts are caused by not using proper form. Getting the form right is not easy, it does take practice, so do not feel bad if an injury presents.

Soreness vs Injury

Most of the time telling the difference between natural soreness from a workout and pain from an injury is pretty straightforward. But sometimes it is not as easy to tell the difference. Soreness is typically characterized by:

  • Stiffness
  • Tightness
  • Muscle ache
  • Fades after two or three days

Muscle soreness tends to be shallow and spread out over a muscle group. Pain from an injury causes sharp and persistent pain, especially with certain movements. Injury pain is deeper and can be described as stabbing or sharp.

11860 Vista Del Sol, Ste. 128 Recovering From A Deadlift Lower Back Injury

Common Deadlifting Injuries

The deadlift has a wide range of motion and incorporates several different joints. Most injuries sustained during a deadlift are low-back injuries. Usually a sprain or a strain. But it is possible to sustain a more serious injury like a herniated disc.

Sprains vs Strains

Sprains and strains are different although many use the terms interchangeably.

  • A sprain happens when the ligaments that hold a joint together tear.
  • A strain happens when the muscles tear or are overworked to the point of injury.

Herniated Disc

A herniated disc happens when the gel-like fluid cushion between the vertebrae begins to protrude out. This can cause pain from the disc pressing on surrounding nerves or go unnoticed. Fortunately, sprains, strains, and herniated discs can all be treated conservatively. Seeing a medical professional is recommended to rule out serious conditions.

Injury Lower Back Pop

Some individuals experience an audible pop in the spine during a deadlift. For those that experience a pop but no pain accompanying it, it is likely gas escaping from a joint in the back. Those that experience discomfort or pain with the popping are encouraged to seek out medical attention.

11860 Vista Del Sol, Ste. 128 Recovering From A Deadlift Lower Back Injury

Healing a Back Injury

Healing a back injury depends on the severity. The more severe, the longer it will take to heal. Most injuries can be addressed at home. Individuals that cannot stand up straight or there is debilitating pain with normal movements should see a medical professional like a:

  • Physical therapist
  • Chiropractor
  • Physician

Rest and let the body recover

It can be tempting to get back to the gym as soon as possible, but this is not recommended until the back truly feels normal. It is recommended to rest for a few days, allowing any swelling, inflammation to go down.

Ice and heat

Applying ice to the back every few hours for 15 to 20 minutes is recommended for the first three days, then heat can be incorporated. After three days if there is still pain, incorporate heat to get more blood flowing in and around the area. Use the ice for 15 to 20 minutes, wait 30 minutes, then apply the heat for 15 minutes.

Chiropractor

Seeing a chiropractor during any stage of recovery can be beneficial. As chiropractors are musculoskeletal specialists that can realign the body back to its proper form. If four days or more have passed and the pain is not going away, make an appointment with a certified chiropractor or spine specialist.

Time of Recovery

Most individuals recover within a week or two. For more severe injuries, like a herniated disc can take 6 to 8 weeks. Seeing a medical professional can help speed the process and promote healing. Additional tips include:

Safety

Deadlifting can be done safely and properly without sustaining an injury. A personal trainer or a sports chiropractor can analyze an individual’s lifting form and offer recommendations to prevent injury.

Body Composition

Foods Good for Collagen Production

Healthy nutrition can facilitate optimal collagen synthesis without supplementation. Protein sources that work with non-essential amino acids contribute to increased collagen production. High-quality protein sources support this process. Vegetarian protein sources include legumes or tofu are good alternatives. Collagen synthesis requires vitamin C, copper, and zinc.

  • Vitamin C regulates the synthesis pathway
  • Zinc stimulates the body to produce more collagen
  • Copper activates an enzyme that helps mature/strengthen the collagen
  • Sources of copper include nuts, seeds, whole grains, and chocolate

Most importantly is plenty of vitamin C-rich foods like:

  • Bell peppers
  • Broccoli
  • Citrus fruits
  • Leafy greens
  • Tomatoes

Disclaimer

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the musculoskeletal system’s injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP, CIFM, CTG*
email: coach@elpasofunctionalmedicine.com
phone: 915-850-0900
Licensed in Texas & New Mexico

References

Bengtsson, Victor et al. “Narrative review of injuries in powerlifting with special reference to their association to the squat, bench press and deadlift.” BMJ open sport & exercise medicine vol. 4,1 e000382. 17 Jul. 2018, doi:10.1136/bmjsem-2018-000382

Core strength training helps manage back painJournal of Physical Therapy Science (March 2015) “Core strength training for patients with chronic low back pain.” www.jstage.jst.go.jp/article/jpts/27/3/27_jpts-2014-564/_article/-char/ja/

Millions of Americans experience back pain each day: Centers for Disease Control and Prevention (2020) “Acute Low Back Pain.” www.cdc.gov/acute-pain/low-back-pain/

Free weights come with a greater risk of injury, compared to machines: National Strength and Conditioning Association (December 2000) “Roundtable Discussion: Machines Versus Free Weights.” citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.451.9285&rep=rep1&type=pdf

Self Cracking and Self-Popping The Spine

Self Cracking and Self-Popping The Spine

Self-cracking and popping the spine can feel good but should it be done without professional/chiropractic assistance? We’ve all done it getting up from bed or the couch, lean back, and wait for the sound of the spine cracking/popping. Some even have a friend help pop the spine to get that satisfying feeling. There are proper stretching techniques to follow, but cracking the spine without professional help is not recommended as it could lead to problems or worsen any underlying spinal issues.  

11860 Vista Del Sol, Ste. 128 Self Cracking and Self-Popping The Spine

Sounds

Self cracking, popping the spine refers to the sounds the neck or back make with certain movements. The joints in the spine contain fluid and gas. When the body moves, stretches can create cracking popping sounds as different pressures are exerted. The sound is known as joint cavitation, is the normal exchange of gases like oxygen, nitrogen, and carbon dioxide around the joints.  

Spaces form in the synovial fluid that surrounds the joints. These spaces make an audible sound when the pressure changes/cavitation causing the gases to be released. The gases are naturally present in the body. A doctor of chiropractic mobilizes the joints very carefully through adjustments using their hands or specific instruments to increase the spine’s range of motion and stability. When adjustments and manipulations are not performed by a professional, problems can happen, that can include:

  • Loss of strength
  • Soft tissue swelling
  • Muscle spasms

When it’s done properly and safely injuries are prevented and any issues like swelling and tightness around the neck and spine are also avoided.

 

Self-cracking performed incorrectly can lead to excessive force bringing the joints to excessive ranges of motion that can potentially cause injury. Individuals need to be careful even when self-cracking as the spine can make sounds for other reasons.

  • Age-related arthritis can generate a crunching type of sound when moving known as crepitus
  • A ligament or tendon can rub over a bone or bone spur, creating different sounds
  • These sounds are usually not problematic, but when they are consistent with certain movements they could cause inflammation and/or pain.
11860 Vista Del Sol, Ste. 128 Self Cracking and Self-Popping The Spine

Chiropractic Professional Adjustments

The primary reasons most individuals seek chiropractic help are for problems, like pain, tightness, and weakness. Individuals can voluntarily see a chiropractor or they could be referred to one by a different doctor. Doctors routinely work with chiropractors to help patients recover from musculoskeletal injuries and conditions. A chiropractor performs manipulations in a safe, controlled manner. They are familiar with the sounds that the joints make and know they are safe. They usually have a multidisciplinary team that is involved in the management of various musculoskeletal conditions.  

Why chiropractic care is so helpful?

All doctors of chiropractic are trained to diagnose and treat neuro-musculoskeletal conditions. During the diagnosis, the chiropractor will go through the individual’s medical history and conduct a physical exam to determine what treatment plan is best for the individual and their injury or condition. Many are now flocking to chiropractic care to avoid taking pain medications. Scientific evidence supports the health benefits of adjustments for various types of musculoskeletal pain, as well as to improve function and mobility

It is also recommended to work with a chiropractor in addition to other health professionals, like orthopedic specialists and physical therapists. They can help decrease pain, provide increased mobility and stability. If there is a constant need to self crack the back, or are having other issues with pain and tightness, talk with a doctor to see if chiropractic adjustments and manipulation will help. This will ensure that the right diagnosis is made and will help to create the optimal treatment plan to develop a stronger healthier body.


Body Composition

Increasing muscle mass is a recommended way to improve body composition and increase immune system function. Research shows senior adults with a higher skeletal muscle mass have an increased number of immune cells in the blood. This indicates that the muscles and the immune system are connected. When working out myokines or hormone-type proteins are released that strengthen the immune system to help protect and fight diseases. Regular exercise with moderate intensity increases the release of T lymphocytes/T cells improving the body’s immunity. Regular exercise also helps reduce the risk of developing chronic diseases like:

  • Type 2 diabetes
  • Obesity
  • Different types of cancer
  • Cardiovascular diseases

Improved body composition with regular exercise and a well-balanced diet helps maintain a healthy proportion of muscle and fat mass. The more developed the body’s muscle mass becomes strengthens the immune system and lowers the risk of diseases and various health conditions.  

Disclaimer

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the musculoskeletal system’s injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP, CIFM, CTG* email: coach@elpasofunctionalmedicine.com phone: 915-850-0900 Licensed in Texas & New Mexico  

References

“The audible release associated with joint manipulation.” Journal of Manipulative and Physiological Therapeutics. MarApril 1995. pubmed.ncbi.nlm.nih.gov/7790795/#:~:text=Data%20synthesis%3A%20The%20audible%20release,released%20into%20the%20joint%20cavity.

“The Prevalence, Patterns, and Predictors of Chiropractic Use Among US Adults: Results From the 2012 National Health Interview Survey.” Spine. Dec 2017. pubmed.ncbi.nlm.nih.gov/28459779/

“Chiropractic Use in the Medicare Population: Prevalence, Patterns, and Associations With 1-Year Changes in Health and Satisfaction With Care.” Journal of Manipulative and Physiological Therapeutics. Oct 2014. www.sciencedirect.com/science/article/pii/S0161475414001444

Motorcycle Accident Causes, Injuries, and Chiropractic Treatment

Motorcycle Accident Causes, Injuries, and Chiropractic Treatment

Motorcycle accidents are a lot different from automobile accidents. Specifically is how much the riders are exposed and unprotected during the collision impact compared to individuals in a motor vehicle. A recommendation that comes from attorneys, doctors, and chiropractors is for all motorcyclists to learn about common causes of accidents to help prevent and reduce the level of risk. When on a motorcycle, there is nothing between the individual and the impact to protect the body from injury. If something hits the motorcycle, the individual is going to get hit or hit something. The strength and stamina that it takes to ride a motorcycle, takes a definite toll on the body. It’s very common for the spine to get out of alignment and sustain soft tissue damage from regular riding. Injury Medical Chiropractic and Functional Medicine Clinic can help bring pain relief and rehabilitate the body’s musculoskeletal system from regular riding or after a motorcycle accident.
11860 Vista Del Sol, Ste. 128 Motorcycle Accident Causes, Injuries, and Chiropractic Treatment

Head-On Collisions

Accidents and crashes that involve motorcycles and other vehicles account for over half of motorcycle accident deaths. In a majority of these accidents, the vehicle hits the motorcycle from the front more than 70% of the time. Automobiles hit motorcycles from behind only 5% of the time.

Vehicles Making Left-Hand Turns

When an automobile is making a left-hand turn is one of the most dangerous situations for motorcyclists. These collisions account for almost half of all accidents involving a motorcycle and car. The turning car usually hits the motorcycle when the motorcycle:
  • Goes straight through an intersection
  • Is passing the automobile
  • Trying to overtake the automobile
These types of accidents are common with cars and trucks as well. However, the motorcycle’s smaller size makes it even less visible to turning vehicles.

Lane Splitting

Motorcycles that pass cars within the same lane are at an increased risk of getting hit. Car and truck drivers don’t expect the motorcyclist to pass and are often taken by surprise. Lane splitting is when a motorcycle drives between two lanes of stopped or slowly moving cars, typically during high traffic time. It is a common cause of motorcycle accidents because:
  • The close proximity of the automobiles to the motorcycle
  • Reduced space that the motorcyclist has to maneuver around the other vehicles
  • Most drivers don’t see or anticipate a motorcycle passing them in slowed or stopped traffic
11860 Vista Del Sol, Ste. 128 Motorcycle Accident Causes, Injuries, and Chiropractic Treatment

Road Hazards

Motorcyclists are at an increased risk from road hazards. Because of the smaller size and unstable nature of the motorcycle:
  • Potholes
  • Roadkill
  • Slick road conditions
  • Uneven height between lanes
  • Other unexpected objects in the road pose a serious threat.

Common Injuries

Hip/Pelvic Misalignment

The pelvis has three major joints:
  • The pubic joint on the front of the body
  • Two sacroiliac joints on each side of the back, that connect the pelvis to the spine.
It also connects to different muscles, including the hip and pelvic floor. When the body falls on the hip or sustains various forms of crash-related impact, the hip or pelvis can get shifted out of place. This type of misalignment is a leading cause of back pain and can be agonizing. It can keep an individual off the road, and unable to work. A chiropractor can adjust any pelvic misalignment using manipulative therapy. Physical therapy rehabilitation and home exercises/stretches will also be recommended.
11860 Vista Del Sol, Ste. 128 Motorcycle Accident Causes, Injuries, and Chiropractic Treatment

Whiplash

This is a type of neck injury that happens from a forceful, back-and-forth motion, during the impact of a crash, or with a sudden stop. It is a soft tissue injury where the tendons and muscles of the neck are stretched and/or torn. Common symptoms include:
  • Pain
  • Tingling
  • Stiffness
  • Limited range of motion
A chiropractor can help with gentle adjustments to realign the neck, and muscle stretching to loosen the tense muscles.

Other Neck Injuries

Other injuries can include misalignment or fractures of the vertebrae in the neck from a different impact like a side hit. Chiropractic can help an individual recover from these types of injuries and restoring the range of motion. Gentle chiropractic manipulative, mobilization treatment, and intersegmental traction can help realign the neck.

Back Injury

The spine and its muscles are highly prone to injury. Common injuries include:
  • Fractures
  • Herniated/slipped discs
  • Spinal misalignment
  • Soft tissue injuries
A chiropractor can rehabilitate musculoskeletal and soft tissue injuries through therapeutic massage.

Leg/Foot Injury

Injuries to the legs and feet are common in motorcycle accidents. Common injuries include:
  • Sprains
  • Strains
  • Road rash
  • Fractures

Biker’s Arm

Biker’s arm also known as rider’s arm, is specific to motorcyclists and sometimes bicyclists. It happens when a motorcyclist instinctively pulls in their arm/hand in front of them to try and lessen the impact when falling. This can lead to shoulder, arm, wrist, and hand injuries. The bones, tendons, ligaments, muscles, and nerves can suffer damage and can be severe.

Treatment

Treatment of these injuries can range from a soft collar, chiropractic, anti-inflammatory medications, corticosteroid injections, nerve blocks, and physical therapy. Surgery could be necessary and combined with the aforementioned treatments. Motorcycle riders can increase their safety by being aware of the common causes of accidents, staying alert, and taking steps to reduce and avoid the risk.

Body Composition Overall Health


Phase Angle Inflammation Injury Tracking

Phase angle determines the status of an individual’s overall health. If an individual gets hurt and has a low phase angle then their ability to heal can be delayed. The extracellular water and water mass of the body are measured to assess how swollen an individual is after an accident. The individual is reassessed every two weeks to show water loss or inflammation loss. Body composition is important for understanding an individual’s fluid status and physiological makeup. This is used for guiding and developing treatments aimed at improving status, and decreasing the length of staying at a hospital. InBody is non-invasive and convenient, making it the ideal tool for patient assessments. In less than 60 seconds, the InBody test provides easy-to-understand, accurate, and objective measurements to evaluate a patient’s health and monitor progress throughout their treatment. Doctors use InBody to:
  • Identify fluid imbalances related to medical conditions, trauma, and/or organ failure
  • Track fluid overload
  • Monitor variables for muscle loss and cachexia
  • Assess malnutrition risks

Disclaimer

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the musculoskeletal system’s injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP, CIFM, CTG* email: coach@elpasofunctionalmedicine.com phone: 915-850-0900 Licensed in Texas & New Mexico
References
Cherta Ballester, Oscar et al. “Analysis of trunk impact conditions in motorcycle road accidents based on epidemiological, accidentological data and multibody simulations.” Accident; analysis and prevention vol. 127 (2019): 223-230. doi:10.1016/j.aap.2019.03.006 Halbersberg, Dan, and Boaz Lerner. “Young driver fatal motorcycle accident analysis by jointly maximizing accuracy and information.” Accident; analysis and prevention vol. 129 (2019): 350-361. doi:10.1016/j.aap.2019.04.016 Spinal cord injury: Causes. Mayo Clinic Web site. www.mayoclinic.org/diseases-conditions/spinal-cord-injury/basics/causes/con-20023837. Published October 8, 2014. Accessed August 30, 2017.