The Q or quadriceps angle is a measurement of pelvic width that is believed to contribute to the risk of sports injuries in women athletes. Can non-surgical therapies and exercises help rehabilitate injuries?
Quadriceps Q – Angle Injuries
The Q angle is the angle where the femur/upper leg bone meets the tibia/lower leg bone. It is measured by two intersecting lines:
One from the center of the patella/kneecap to the anterior superior iliac spine of the pelvis.
The other is from the patella to the tibial tubercle.
On average the angle is three degrees higher in women than men.
Women have biomechanical differences that include a wider pelvis, making it easier to give birth. However, this difference can contribute to knee injuries when playing sports, as an increased Q angle generates more stress on the knee joint, as well as leading to increased foot pronation.
Injuries
Various factors can increase the risk of injury, but a wider Q angle has been linked to the following conditions.
Patellofemoral Pain Syndrome
An increased Q angle can cause the quadriceps to pull on the kneecap, shifting it out of place and causing dysfunctional patellar tracking.
With time, this can cause knee pain (under and around the kneecap), and muscle imbalance.
Foot orthotics and arch supports could be recommended.
Some researchers have found a link, while others have not found the same association. (Wolf Petersen, et al., 2014)
Chondromalacia of the Knee
This is the wearing down of the cartilage on the underside of the kneecap.
An increased Q angle can be a factor that increases stress and causes the knee to lose its stability.
However, this remains controversial, as some studies have found no association between the Q angle and knee injuries.
Chiropractic Treatment
Strengthening Exercises
ACL injury prevention programs designed for women have resulted in reduced injuries. (Trent Nessler, et al., 2017)
The vastus medialis obliquus or VMO is a teardrop-shaped muscle that helps move the knee joint and stabilize the kneecap.
Strengthening the muscle can increase the stability of the knee joint.
Strengthening may require a specific focus on muscle contraction timing.
Closed-chain exercises like wall squats are recommended.
Glute strengthening will improve stability.
Stretching Exercises
Stretching tight muscles will help relax the injured area, increase circulation, and restore range of motion and function.
Muscles commonly found to be tight include the quadriceps, hamstrings, iliotibial band, and gastrocnemius.
Foot Orthotics
Custom-made, flexible orthotics decrease the Q angle and reduce pronation, relieving the added stress on the knee.
A custom orthotic ensures that the foot and leg dynamics are accounted for and corrected.
Motion-control shoes can also help correct overpronation.
Knee Rehabilitation
References
Khasawneh, R. R., Allouh, M. Z., & Abu-El-Rub, E. (2019). Measurement of the quadriceps (Q) angle with respect to various body parameters in young Arab population. PloS one, 14(6), e0218387. https://doi.org/10.1371/journal.pone.0218387
Petersen, W., Ellermann, A., Gösele-Koppenburg, A., Best, R., Rembitzki, I. V., Brüggemann, G. P., & Liebau, C. (2014). Patellofemoral pain syndrome. Knee surgery, sports traumatology, arthroscopy: Official journal of the ESSKA, 22(10), 2264–2274. https://doi.org/10.1007/s00167-013-2759-6
Vaienti, E., Scita, G., Ceccarelli, F., & Pogliacomi, F. (2017). Understanding the human knee and its relationship to total knee replacement. Acta bio-medica : Atenei Parmensis, 88(2S), 6–16. https://doi.org/10.23750/abm.v88i2-S.6507
Mitani Y. (2017). Gender-related differences in lower limb alignment, range of joint motion, and the incidence of sports injuries in Japanese university athletes. Journal of Physical Therapy Science, 29(1), 12–15. https://doi.org/10.1589/jpts.29.12
Nessler, T., Denney, L., & Sampley, J. (2017). ACL Injury Prevention: What Does Research Tell Us? Current reviews in musculoskeletal medicine, 10(3), 281–288. https://doi.org/10.1007/s12178-017-9416-5
Can musculoskeletal therapies treat individuals with upper crossed syndrome to relieve pain, improve posture, and strengthen the muscles in the neck, shoulders and chest?
Upper Crossed Syndrome
Upper crossed syndrome is a condition in which the muscles of the shoulders, neck, and chest become weak and tight, and is usually brought on from practicing unhealthy posture. Symptoms typically include:
Neck stiffness and pulling sensations.
Jaw tension and/or tightness
Upper back tension, lack of flexibility, stiffness, and aching soreness.
Neck, shoulder, and upper back pain.
Tension headaches
Rounded shoulders
Hunched spine
Upper Crossed Syndrome and Posture
The condition affects healthy posture by creating imbalanced muscles between the upper back and chest.
The tight short muscles in the upper chest get overly stretched and remain in a semi-contracted state pulling on the back muscles.
This causes the muscles in the upper back, shoulders, and neck to get pulled and weaken.
The result is a hunched back, forward shoulders, and protruded neck.
The specific muscles affected include the trapezius and the levator scapula/side of the neck muscles. (Hospital for Special Surgery. 2023)
Prescription anti-inflammatory medication for pain symptoms – short-term.
Individuals may be advised by the chiropractic therapy team to avoid too much bed rest and to limit or avoid activities that can cause pain or worsen symptoms. (Cedars-Sinai. 2022)
Studies have shown chiropractic spinal manipulation effectively reduces neck, spine, and low back pain symptoms. (Gevers-Montoro C, et al., 2021)
Increasing or decreasing physical activity as recommended by the therapy team.
Using ice or heat packs to relieve pain and increase circulation to promote muscle rehabilitation and healing.
Using topical pain creams or gels.
Over-the-counter nonsteroidal – NSAIDs, like Advil or Motrin and Aleve.
Muscle relaxants to relieve tension short-term.
Enhance Your Lifestyle
References
Hospital for Special Surgery. Move with the purpose to combat upper and lower crossed syndromes.
National Institute of Arthritis and Musculoskeletal and Skin Diseases. Back pain.
Seidi, F., Bayattork, M., Minoonejad, H., Andersen, L. L., & Page, P. (2020). Comprehensive corrective exercise program improves alignment, muscle activation, and movement pattern of men with upper crossed syndrome: a randomized controlled trial. Scientific reports, 10(1), 20688. https://doi.org/10.1038/s41598-020-77571-4
Bae, W. S., Lee, H. O., Shin, J. W., & Lee, K. C. (2016). The effect of middle and lower trapezius strength exercises and levator scapulae and upper trapezius stretching exercises in upper crossed syndrome. Journal of physical therapy science, 28(5), 1636–1639. https://doi.org/10.1589/jpts.28.1636
National Institute of Neurological Disorders and Stroke. Back pain.
Cedars-Sinai. Back and neck pain.
Gevers-Montoro, C., Provencher, B., Descarreaux, M., Ortega de Mues, A., & Piché, M. (2021). Clinical Effectiveness and Efficacy of Chiropractic Spinal Manipulation for Spine Pain. Frontiers in pain research (Lausanne, Switzerland), 2, 765921. https://doi.org/10.3389/fpain.2021.765921
Can chiropractic treatment protocols diagnose what’s causing head pressure in individuals, and provide effective treatment?
Head Pressure
Head pressure can have various causes and symptoms that affect different areas depending on whether the cause is a headache, allergies, injury, illness, or disease. The location of the pressure or pain can help a doctor of chiropractic determine the cause.
The underlying factor is usually not life-threatening, but the pressure that has built can be the result of serious conditions like a head injury or brain tumor.
Chiropractic care, which includes a combination of spinal manipulation, active and passive exercises, and massage, is often used for headache management and prevention. (Moore Craig, et al., 2018)
Chiropractic therapy is often sought out for tension and cervicogenic headaches, migraines, and each responds differently to the treatment.
The Head
The head is made up of a complex system of lobes, sinuses/channels, blood vessels, nerves, and ventricles. (Thau L, et al., 2022)
The pressure of these systems is regulated and any disruption to this balance can be noticeable.
Diagnosis can be difficult to figure out what is causing discomfort or head pressure.
Pain, pressure, irritability, and nausea are all symptoms that can occur with headaches. (Rizzoli P, Mullally W. 2017)
Head pressure can also occur only at times when standing up, bending down to pick up an object, or otherwise changing posture in some way that blood pressure is affected.
Chiropractic Treatment
The Injury Medical team will develop a personalized treatment plan to help relieve pressure symptoms through a multidisciplinary approach that can include. (Moore Craig, et al., 2018)
Moore, C., Leaver, A., Sibbritt, D., & Adams, J. (2018). The management of common recurrent headaches by chiropractors: a descriptive analysis of a nationally representative survey. BMC neurology, 18(1), 171. https://doi.org/10.1186/s12883-018-1173-6
Schizodimos, T., Soulountsi, V., Iasonidou, C., & Kapravelos, N. (2020). An overview of the management of intracranial hypertension in the intensive care unit. Journal of Anesthesia, 34(5), 741–757. https://doi.org/10.1007/s00540-020-02795-7
Wall M. (2017). Update on Idiopathic Intracranial Hypertension. Neurologic Clinics, 35(1), 45–57. https://doi.org/10.1016/j.ncl.2016.08.004
The digestive system breaks down the foods eaten so the body can absorb the nutrients. During digestion, the unnecessary parts of these foods are turned into waste/stool, which is evacuated during a bowel movement. When the digestive system stops functioning properly due to factors such as diet change, eating unhealthy foods, lack of physical activity/exercise, medications, and certain health conditions, can cause constipation. Constipation occurs when the body cannot have a regular bowel movement. The distention, gas, bloating and not being able to have a bowel movement cause irritability and stress, which can worsen constipation. Incorporating recommended nutrition can help restore regular bowel movements and gut function.
Recommended Nutrition For Constipation
Symptoms like abdominal pain, bloating, and difficult bowel movements are common. Diet and proper hydration have a significant role in digestive health, especially in relieving and preventing constipation. High-fiber foods, prebiotics, and adequate hydration from foods and beverages are essential for healthy bowel movements.
Fiber is found in whole grains, starches, fruits, and vegetables.
Soluble and insoluble fiber are important for digestive health.
Focusing on incorporating high-fiber fruits, vegetables, and whole grains.
Foods rich in prebiotics like fermented foods are recommended when constipated.
The recommended nutrition for constipation, according to a dietitian includes.
Avocados
Avocados can be paired with just about anything and are full of nutrients and fiber.
One avocado contains around 13.5 grams of fiber.
One avocado will provide almost half daily fiber needs.
Other high-fiber fruits: pomegranates, guava, raspberries, blackberries, and passionfruit.
Figs
Figs can be eaten fresh and dried.
Figs are considered a laxative and have been shown to treat and reduce constipation.
They contain antioxidants, polyphenols, polyunsaturated fatty acids, and vitamins.
Other fruits similar to a fig: dried apricots, prunes, and plums.
Plums
Plums, prunes dried plums are packed with fiber and prebiotics that have a natural laxative effect.
The added H2O makes the stools softer and easier to pass.
Natural fruit juices, like pear, apple, or prune are often prescribed for constipation.
Other fruits that aid in bowel movements: peaches, pears, and apples.
Kefir
Fermented foods like kefir are rich in beneficial bacteria that work to maintain digestive system health.
It can be consumed on its own or used in smoothies, cooking, and baking recipes.
Other fermented foods: kombucha, yogurt, sauerkraut, kimchi, miso, and tempeh.
Oat Bran
Oat bran is oatmeal that has not had the bran removed.
The bran contains beneficial nutrients including fiber, antioxidants, vitamins, and minerals.
Oat bran contains soluble and insoluble fiber, as well as beta-glucan/non-starchy polysaccharides.
All improve the composition of gut bacteria and promote healthy bowel movements.
Other beneficial grains: oatmeal, wheat bran, rye, and barley.
Incorporating Gut-Beneficial Foods
How to incorporate recommended nutrition gut-beneficial foods into a regular menu:
Smoothie
Use kefir or yogurt as a base then balance it out with fiber-rich fruits like mango, blueberries, and kiwi.
Snacks
Diversify snacks with a plate of fiber and prebiotics.
Nuts, cheese, crackers, fruit, and a yogurt or avocado dip.
Oatmeal
Try oat bran to increase fiber.
Sprinkle a serving of flaxseeds, chia seeds, or hemp seeds for added fiber and healthy fats.
Parfait
Yogurt parfaits can maximize nutrients, flavor, and textures in a bowl.
Layer up on a favorite yogurt with granola, nuts, fruit, and seeds.
Grain Bowl
Fiber found in whole grains and seeds like barley, farro, and quinoa, helps promote healthy digestion.
Make a bowl with a grain base, then top with a protein, fresh or grilled veggies, avocado, and dressing.
Talk with a registered nutritionist or other healthcare provider to discuss recommended nutrition plan options.
Balancing Body and Metabolism
References
Arce, Daisy A et al. “Evaluation of constipation.” American family physician vol. 65,11 (2002): 2283-90.
Bharucha, Adil E. “Constipation.” Best practice & research. Clinical gastroenterology vol. 21,4 (2007): 709-31. doi:10.1016/j.bpg.2007.07.001
Gray, James R. “What is chronic constipation? Definition and diagnosis.” Canadian Journal of Gastroenterology = Journal Canadien de Gastroenterology vol. 25 Suppl B, Suppl B (2011): 7B-10B.
Jani, Bhairvi, and Elizabeth Marsicano. “Constipation: Evaluation and Management.” Missouri medicine vol. 115,3 (2018): 236-240.
Naseer, Maliha, et al. “Therapeutic Effects of Prebiotics on Constipation: A Schematic Review.” Current clinical pharmacology vol. 15,3 (2020): 207-215. doi:10.2174/1574884715666200212125035
National Institute of Diabetes and Digestive and Kidney Diseases. Symptoms and Causes of Constipation.
National Institute of Diabetes and Digestive and Kidney Disease. Your Digestive System and How It Works.
Sinclair, Marybetts. “The use of abdominal massage to treat chronic constipation.” Journal of bodywork and movement therapies vol. 15,4 (2011): 436-45. doi:10.1016/j.jbmt.2010.07.007
Chiropractors are neuromusculoskeletal system specialists that rehabilitate injuries, retrain healthy body posture, massage and relax the muscles to detoxify and rejuvenate tissue health, and realign the spine to restore the nervous system to optimal function. It is a form of complementary medicine that focuses on the relationship between the body’s neuromusculoskeletal structures, addressing injuries, conditions, and ailments that cause the systems to malfunction and restoring them into harmony.
Chiropractors are licensed healthcare professionals who use various forms – hands, special instruments, or combination – of pressure to manipulate the body to relieve pain and discomfort symptoms from various injuries and conditions and improve overall health. Chiropractic is often used in conjunction with traditional medical care to treat health conditions that affect nerves, muscles, and bones. Chiropractic clinics often have a team of specialists that work and counsel patients on:
Developing healthy movement habits.
Diet and nutrition adjustments like an anti-inflammatory diet to reduce inflammation flare-ups.
Exercise and stretches to maintain chiropractic adjustments, retrain and strengthen the body.
Modifications to home, school, and work behaviors to prevent worsening injuries or causing new injuries.
Conditions Treated
Chiropractic therapeutic medicine treats any kind of muscle, bone, or joint pain or dysfunction and conditions affecting the nervous and musculoskeletal systems. The most common reasons for seeing a chiropractor include:
Musculoskeletal pain anywhere in the body – the head and jaws, shoulders, elbows and wrists, hips, pelvis, and the knees and ankles.
Trigger points.
Compressed, injured, and/or damaged nerves.
Neck pain.
Headaches.
Lower back pain.
Herniated discs.
Sciatica.
Joint pain and dysfunction.
Arthritis.
Rehabilitation after vehicle, work, and sports accidents and collisions.
Effective Treatment
Chiropractic therapeutic adjustments are the most common alternative treatment option in the United States and are considered an effective treatment option for all ages, including both children and adults.
It’s important to inform a primary care physician about any pain being experienced, whether recent or chronic that lasts more than three months.
Individuals should receive a screening before chiropractic treatment to ensure that their injury or condition will benefit from chiropractic adjustments.
If chiropractic care is not appropriate for the injury or condition, the chiropractor will refer the individual to another healthcare specialist.
Many individuals feel almost immediate relief from symptoms after a treatment session as well as soreness for 24 hours.
The goal of chiropractic is to restore health over the long term, rather than to relieve symptoms short term.
Benefits
Increased Blood and Nerve Circulation.
Improved Blood Pressure.
Range of Motion Improved.
Improved Balance.
Increased Sleep.
Reduced Headaches.
Increased Energy.
Improved Digestion.
Improved Immune Function.
Enhanced Physical/Athletic Performance.
Allergy Symptoms Reduced.
Improved Asthma Management.
Healthier Pregnancy.
Scapular Winging
References
Hadler, N M. “Chiropractic.” Rheumatic diseases clinics of North America vol. 26,1 (2000): 97-102, ix. doi:10.1016/s0889-857x(05)70123-x
Lefebvre R, Peterson D, Haas M. Evidence-Based Practice and Chiropractic Care. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3716373/) J Evid Based Complementary Altern Med. 2012;18(1):75-79. Accessed 4/25/2022.
Margach, Russell W. “Chiropractic Functional Neurology: An Introduction.” Integrative medicine (Encinitas, Calif.) vol. 16,2 (2017): 44-45.
Moore, Craig, et al. “The management of common recurrent headaches by chiropractors: a descriptive analysis of a nationally representative survey.” BMC neurology vol. 18,1 171. 17 Oct. 2018, doi:10.1186/s12883-018-1173-6
Nahin, Richard L et al. “Insurance Coverage for Complementary Health Approaches Among Adult Users: United States, 2002 and 2012.” NCHS data brief ,235 (2016): 1-8.
U.S. Department of Health and Human Services. Chiropractic: In Depth. (https://www.nccih.nih.gov/health/chiropractic-in-depth) Accessed 4/25/2022.
Stiffness and pain developing in the shoulder could be adhesive capsulitis, (frozen shoulder), a condition in the shoulder’s ball-and-socket joint/glenohumeral joint. It usually develops over time and limits the functional use of the arm. The pain and tightness restrict arm movement, and the duration of symptoms can persist for 12-18 months. The cause is often unknown, but it is more common in individuals over 40, individuals with diabetes, thyroid disease, and cardiac conditions have an increased risk of developing the condition, and women tend to develop the condition more than men. Chiropractic treatment can be effective at relieving pain and expediting recovery.
Stiffness and Pain
The shoulder joint allows more movement than any other joint in the body. A frozen shoulder causes the capsule surrounding the shoulder joint to contract and form scar tissue. The capsule contraction and the formation of adhesions cause the shoulder to become stiff, restrict movement, and cause pain and discomfort symptoms.
Stages
The progression is marked by three stages:
Freezing
Stiffness and pain begin to restrict motion.
Frozen
Movement and motion are severely restricted.
Thawing
The shoulder starts to loosen up.
It can take years to fully resolve symptoms.
In mild cases, a frozen shoulder can go away on its own but that does not mean that it is truly healed and correctly aligned.
Even in mild cases seeking treatment is recommended, rather than just waiting for it to go away.
Symptoms
Limited range of motion.
Stiffness and tightness.
Dull or aching pain throughout the shoulder.
Pain can radiate into the upper arm.
Pain can be triggered by the smallest movements.
The symptoms are not always due to weakness or injury, but actual joint stiffness.
Causes
Most frozen shoulders occur with no injury or discernible cause but the condition is often linked to a systemic condition or one that affects the entire body.
Age and Gender
Frozen shoulder most commonly affects individuals between the ages of 40 to 60, and is more common in women than in men.
Endocrine Disorders
Individuals with diabetes have an increased risk of developing a frozen shoulder.
Other endocrine abnormalities like thyroid problems can also lead to the development of this condition.
Shoulder Trauma and/or Surgery
Individuals who sustain a shoulder injury, or undergo surgery on the shoulder can develop a stiff and painful joint.
When injury or surgery is followed by prolonged immobilization/resting the arm, the risk of developing a frozen shoulder increases.
Other Systemic Conditions
Several systemic conditions such as heart disease have also been associated with an increased risk of developing the condition and can include:
High cholesterol
Adrenal disease
Heart and lung disease
Parkinson’s disease
Stiffness and pain can also be associated with damage to the joint from injuries or other shoulder problems that include:
A frozen shoulder associated with any of these causes is considered secondary.
Treatment
A diagnosis is made by observing the range of motion in the shoulder, considering the two types:
Active Range
This is how far an individual can move a body part on their own.
Passive Range
This is how far another person like a therapist or doctor can move the body part.
Therapies
Chiropractic, massage, and physical therapy involve stretches, realignment, and exercises to relieve pain symptoms and restore mobility and function.
Usually, strength is not affected by a frozen shoulder but a chiropractor may want to strengthen the surrounding muscles to better support the shoulder and prevent worsening the injury or causing a new injury.
Anti-inflammatory medications and corticosteroid injections may help manage pain symptoms.
Getting a diagnosis and treatment during the freezing stage can keep the condition from progressing and expedite recovery time.
Enhancing Health: Evaluation and Treatment
References
Brun, Shane. “Idiopathic frozen shoulder.” Australian Journal of general practice vol. 48,11 (2019): 757-761. doi:10.31128/AJGP-07-19-4992
Chan, Hui Bin Yvonne, et al. “Physical therapy in the management of frozen shoulder.” Singapore medical journal vol. 58,12 (2017): 685-689. doi:10.11622/smedj.2017107
Cho, Chul-Hyun, et al. “Treatment Strategy for Frozen Shoulder.” Clinics in orthopedic surgery vol. 11,3 (2019): 249-257. doi:10.4055/cios.2019.11.3.249
Duzgun, Irem, et al. “Which method for frozen shoulder mobilization: manual posterior capsule stretching or scapular mobilization?.” Journal of Musculoskeletal & neuronal interactions vol. 19,3 (2019): 311-316.
Jain, Tarang K, and Neena K Sharma. “The effectiveness of physiotherapeutic interventions in the treatment of frozen shoulder/adhesive capsulitis: a systematic review.” Journal of back and musculoskeletal rehabilitation vol. 27,3 (2014): 247-73. doi:10.3233/BMR-130443
Kim, Min-Su, et al. “Diagnosis and treatment of calcific tendinitis of the shoulder.” Clinics in shoulder and elbow vol. 23,4 210-216. 27 Nov. 2020, doi:10.5397/cise.2020.00318
Millar, Neal L et al. “Frozen shoulder.” Nature reviews. Disease primers vol. 8,1 59. 8 Sep. 2022, doi:10.1038/s41572-022-00386-2
Individuals can become overly passionate about exercising. However, constantly training the body without taking enough time to rest and recover can impact athletes and fitness enthusiasts physically and mentally and lead to overtraining syndrome. Excessive training can cause decreases in athletic physical performance that can be long-lasting, sometimes taking several weeks or months to recover. Individuals who don’t learn to manage overtraining can have injuries and more frequent illnesses and infections. And the psychological effects can also lead to negative mood changes. Learn the signs and how to cut back to prevent injury and/or burnout.
Overtraining Syndrome
Athletes and fitness lovers often exercise longer and harder than average to reach peak performance. Even individuals just getting started with exercise can push their limits as they try to figure out what works for them. This means taking into consideration the following:
The mental side of training.
How to get and stay motivated.
How to set up a safe and effective program with balanced cardio and strength training.
How to avoid skipping workouts when things get in the way.
Exercising too much is a mistake many beginners make, putting themselves at risk for injury.
Overtraining syndrome is when the body goes through and feels:
Extreme fatigue.
Physical performance problems.
Mood changes.
Sleep disturbances.
Other issues due to working out or training too much and/or too hard without giving the body enough time to rest.
Overtraining is common among athletes who train beyond their body’s ability to recover, usually when preparing for a competition or event. Conditioning for athletes and enthusiasts requires a balance between work and recovery.
Signs and Symptoms
There are several signs to look for, with the more common symptoms being:
Mild muscle or joint soreness, general aches, and pains.
Decreased training capacity, intensity, or performance.
Lack of energy, constantly tired, and/or drained.
Brain fog.
Insomnia.
Decreased appetite or weight loss.
Loss of enthusiasm for the sport or exercise.
Irregular heart rate or heart rhythm.
Increased injuries.
Increased headaches.
Feeling depressed, anxious, or irritable.
Sexual dysfunction or decreased sex drive.
Lower immunity with an increase in colds and sore throats.
Prevent Overtraining
Predicting whether there is a risk of overtraining can be tricky because every person responds differently to various training routines.
Individuals have to vary their training throughout and schedule adequate time for rest.
Individuals who believe they may be training too hard should try the following strategies to prevent overtraining syndrome.
Take Note of Mental and Mood Changes
Methods exist to test for overtraining objectively.
One is taking note of psychological signs and symptoms associated with changes in an individual’s mental state can be an indicator.
Decreased positive feelings for exercise, physical activities, and sports.
Increased negative emotions, like depression, anger, fatigue, and irritability, can appear after a few days of intense training.
If these feelings and emotions begin to present, it is time to rest or dial the intensity down.
Training Log
A training log that notes how the body feels daily.
It can help individuals notice downward trends and decreased enthusiasm.
This can help individuals learn to listen to their body’s signals and rest when necessary.
Monitor Heart Rate
Another option is to track changes in heart rate over time.
Monitor heart rate at rest and specific exercise intensities while training, and record it.
If the heart rate increases at rest or a given intensity, this could be a risk indicator, especially if symptoms develop.
Track resting heart rate each morning.
Individuals can manually take a pulse for 60 seconds immediately after waking up.
Individuals can also use a heart rate monitor or fitness band.
Any marked increase from the norm may indicate that the body has not fully recovered.
Treatment
Rest and Recovery
Reduce or stop the exercise and allow the mind and body a few rest days.
Research on overtraining shows that complete rest is the primary treatment.
Take Extra Rest Days
Starting anything new will usually make the body sore.
Be prepared for the aches and take extra rest days when needed.
The body won’t have the same energy levels from day to day or even from week to week.
Consult A Trainer
Not sure where to start or how to approach working out safely.
This is the time to meet with a professional who can look at physical and medical history, fitness level, and goals.
They can develop a customized program to meet specific needs.
Nutrition and Hydration
Maintain optimal body hydration with plenty of H2O/water and rehydrating drinks, vegetables, and fruits.
Staying properly hydrated is key to both recovery and prevention.
Getting enough protein and carbohydrates supports muscle recovery.
Carbs are important for endurance, and protein is important for muscular strength and power.
Sports Chiropractic Massage
Research shows that sports massage benefits muscle recovery and can improve delayed onset muscle soreness/DOMS.
Massage keeps muscles loose and flexible and increases blood circulation for expedited recovery.
Relaxation Techniques
Stress-reduction techniques such as deep breathing and progressive muscle relaxation exercises can improve rest and recovery.
Total recovery from overtraining syndrome can take a few weeks or longer, depending on the individual’s health status and how long the excessive training has gone on. A physician can refer individuals to a physical therapist or sports chiropractor, who can develop a personalized recovery plan to get the body back to top form.
Military Training and Chiropractic
References
Bell, G W. “Aquatic sports massage therapy.” Clinics in sports medicine vol. 18,2 (1999): 427-35, ix. doi:10.1016/s0278-5919(05)70156-3
Carrard, Justin, et al. “Diagnosing Overtraining Syndrome: A Scoping Review.” Sports Health vol. 14,5 (2022): 665-673. doi:10.1177/19417381211044739
Davis, Holly Louisa, et al. “Effect of sports massage on performance and recovery: a systematic review and meta-analysis.” BMJ open sport & exercise medicine vol. 6,1 e000614. 7 May. 2020, doi:10.1136/bmjsem-2019-000614
Grandou, Clementine, et al. “Symptoms of Overtraining in Resistance Exercise: International Cross-Sectional Survey.” International Journal of sports physiology and Performance vol. 16,1 (2021): 80-89. doi:10.1123/ijspp.2019-0825
Meeusen, Romain, et al. “Brain neurotransmitters in fatigue and overtraining.” Applied physiology, nutrition, and metabolism = Physiologie applique, nutrition et metabolisme vol. 32,5 (2007): 857-64. doi:10.1139/H07-080
Peluso, Marco Aurélio Monteiro, and Laura Helena Silveira Guerra de Andrade. “Physical activity and mental health: the association between exercise and mood.” Clinics (Sao Paulo, Brazil) vol. 60,1 (2005): 61-70. doi:10.1590/s1807-59322005000100012
Weerapong, Pornratshanee, et al. “The mechanisms of massage and effects on performance, muscle recovery, and injury prevention.” Sports medicine (Auckland, N.Z.) vol. 35,3 (2005): 235-56. doi:10.2165/00007256-200535030-00004
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