Sports Specific Training

For individuals wanting to improve core stability, can using the right size exercise or stability ball help improve workouts and achieve goals?

Exercise Stability Ball

An exercise ball, stability ball, or Swiss ball is a piece of fitness equipment used in gyms, Pilates and yoga studios, and HIIT classes. (American Council on Exercise. 2014) It is inflated with air to supplement bodyweight workouts or improve posture and balance. It can also be used as a chair. They add a core stability challenge to almost any exercise (American Council on Exercise, N.D.) Getting the appropriate exercise ball size and firmness for your body and purpose will ensure an optimal workout.

Size

• The exercise ball size should be proportional to individual height.
• Individuals should be able to sit on the ball with their legs at a 90-degree angle or slightly more, but not less.
• The thighs should be parallel to the ground or angled slightly down.
• With the feet flat on the floor and the spine straight, not leaning forward, backward, or sideways, the knees should be even with or slightly lower than the hips.

Here is the American Council on Exercise guide when choosing. (American Council on Exercise. 2001)

Height - Ball Size

• Under 4’6”/137 cm - 30 cm/12 inches
• 4’6” – 5’0”/137-152 cm - 45 cm/18 inches
• 5’1”-5’7”/155-170 cm -  55 cm/22 inches
• 5’8”-6’2”/173-188 cm - 65 cm/26 inches
• Over 6’2”/188 cm - 75 cm/30 inches

Getting the right exercise ball for weight is also important. Individuals who are heavy for their height may need a larger ball to keep the knees and legs at the correct angle. It is recommended to check the weight rating of the ball, its durability, and its high burst resistance before buying.

Inflation

Individuals want a little give on the ball's surface for exercise. When sitting on the exercise stability ball, body weight should create a little seat and provide more stability. More importantly, it allows sitting evenly on the ball, which is essential for exercising with proper spinal alignment. (Rafael F. Escamilla et al., 2016) Inflation is a matter of preference, but the more inflated the ball is, the more difficult it will be to balance the body, whether sitting or in other positions. It is recommended not to over-inflate the ball at the risk of bursting. The ball may require reinflation occasionally, so many are sold with a small pump for this purpose.

Exercises and Stretches

Exercise balls are highly versatile, inexpensive, and easy-to-use workout tools. They are beneficial for improving core strength and stability. Ways to be used include:

• Active sitting in place of a chair.
• Stretching on the ball.
• Balance and stability exercises.
• Pilates or yoga.
• Strength workout.
• Target exercises for core activation and strengthening.

At Injury Medical Chiropractic and Functional Medicine Clinic, we focus on what works for you and strive to create fitness and better the body through research methods and total wellness programs. These natural programs use the body’s ability to achieve improvement goals and athletes can condition themselves to excel in their sport through proper fitness and nutrition. Our providers use an integrated approach to create personalized programs, often including Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine principles.

 Home Exercises For Pain Relief

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 healthcare decisions based on your research and partnership with a qualified healthcare 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 various 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 directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies 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 they may assist in a particular care plan or treatment protocol; therefore, to discuss the subject matter above further, don't hesitate to contact Dr. Alex Jimenez or us at 915-850-0900.

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

American Council on Exercise. Sabrena Jo. (2014). Core-strengthening Stability Ball Workout. ACE Fitness® & Healthy Lifestyle Blog. https://www.acefitness.org/resources/pros/expert-articles/5123/core-strengthening-stability-ball-workout/

American Council on Exercise. (N.D.). Exercise Database & Library. Featured Exercises from ACE. Stability Ball. Healthy Living Blog. https://www.acefitness.org/resources/everyone/exercise-library/equipment/stability-ball/

American Council on Exercise. (2001). Strengthen your abdominals with stability balls. Healthy Living Blog. https://acewebcontent.azureedge.net/assets/education-resources/lifestyle/fitfacts/pdfs/fitfacts/itemid_129.pdf

Escamilla, R. F., Lewis, C., Pecson, A., Imamura, R., & Andrews, J. R. (2016). Muscle Activation Among Supine, Prone, and Side Position Exercises With and Without a Swiss Ball. Sports health, 8(4), 372–379. https://doi.org/10.1177/1941738116653931

For individuals trying to get into a regular fitness regimen, could using the FITT Principle help structure exercise, track progress, and achieve fitness goals?

FITT Principle

The FITT principle is a set of guidelines for adjusting, revising, and improving exercise workouts. FITT is an acronym for:

• Frequency
• Intensity
• Time
• Type of exercise
• Individuals take these elements to create and adjust workouts that fit their goals and fitness levels.

For example, this could be a workout of 3 to 5 days combined with low, medium, and high-intensity exercises for 30 to 60 minutes each session that incorporates cardio and strength training. Focusing on these details and progressing over time helps create an effective program.

Frequency

Workout frequency and how often the individual is going to exercise is the first thing to look at.

• Frequency depends on various factors, including the type of workout being done, how hard the workout is, fitness levels, and exercise goals.
• General exercise guidelines developed by the American College of Sports Medicine offer recommendations. (Carol Ewing Garber, et al., 2011)

Cardiovascular Workouts

• Cardio workouts are usually scheduled more often.
• Depending on goals, guidelines recommend moderate cardio exercise five or more days a week or intense cardio three days a week to improve health.
• Individuals can adjust the exercise intensity level easily on a treadmill to provide excellent and convenient cardiovascular workouts.
• Individuals who want to lose weight may want to work up to more workouts gradually.
• However, more is not always better, and recovery time is essential. (Pete McCall. 2018)

Strength Training

• The recommended frequency for strength training is two to three non-consecutive days a week. (National Strength and Conditioning Association. 2017)
• Individuals should have at least one to two days of rest and recovery between sessions.
• Workout frequency will often depend on the type of training sessions being performed as well as health goals.
• For example, individuals want to work on each muscle group at least two times a week if their goal is to build muscle. (Brad J. Schoenfeld, Dan Ogborn, James W. Krieger. 2016)
• For individuals following a split routine, like upper body one day and lower body the next, workouts can be more frequent than total body workouts.

Intensity

Workout intensity involves how hard the individual is pushing themselves during exercise. How it is increased or decreased depends on the type of workout. (Carol Ewing Garber, et al., 2011)

Cardiovascular Workouts

For cardio, individuals will monitor workout intensity by:

• Heart rate
• Perceived exertion
• Talk test
• Heart rate monitor
• A combination of these measures.

1. The general recommendation is to work at a moderate intensity for steady workouts.
2. Interval training is done at a higher intensity for a shorter period.
3. It's recommended to mix up low, medium, and high-intensity cardio exercises to stimulate different energy systems and prevent overtraining. (Nathan Cardoos. 2015)

Strength Training

• Individual intensity comprises the amount of weight being lifted and the number of reps and sets done.
• The intensity can change based on health goals.

1. Beginners looking to build stability, endurance, and muscle are recommended to use a lighter weight and do fewer sets with high repetitions - for example, two or three sets of 12 to 20 reps.
2. Individuals wanting to grow muscle are recommended to do more sets with a moderate amount of reps - for example, four sets of 10 to 12 reps each.
3. Individuals who want to build strength are recommended to use heavy weights and do more sets with fewer reps - for example, five sets of three reps each.
4. Building muscle can be done with a wide range of repetitions and weights. (Brad J. Schoenfeld, Dan Ogborn, James W. Krieger. 2016)

Time

The next element of the plan is how long the exercise will be during each session. Exercise length depends on individual fitness level and the type of workout being done.

Cardiovascular Workouts

The exercise guidelines suggest 30 to 60 minutes of cardio, but workout duration will depend on fitness level and type of exercise. ((Carol Ewing Garber, et al., 2011)

• Beginners are recommended to start with a 15- to 20-minute workout.
• Individuals with some workout experience and are doing steady-state cardio, like jogging or using a cardio machine, might exercise for 30 to 60 minutes.
• For individuals doing interval training and working at very high intensity, the workout will be shorter, around 10 to 15 minutes of high-intensity interval training.
• Having a variety of workouts of different intensities and durations will provide a solid, balanced cardiovascular program.

Strength Training

• How long an individual strength trains will depend on the type of workout and schedule.
• A total body workout can take over an hour.
• A split routine can take less time by working fewer muscle groups in one session.

Type

The type of exercise you do is the last part of the FIIT principle.
It is easy to manipulate to avoid overuse injuries or weight loss plateaus.

Cardiovascular Workouts

• Cardio is easy to adjust and change because any activity that increases heart rate counts.

1. Walking, dancing, running, cycling, swimming, and using an elliptical trainer are a few activities that can be incorporated.
2. Having multiple cardio activities is recommended to reduce burnout and keep workouts fresh.

Strength Training

• Strength training workouts can also be varied.
• They include any exercise where some type of resistance  -  bands, dumbbells, machines, etc. are used to work the muscles.
• Bodyweight exercises can also be considered a form of strength training.
• Strength workouts can be changed from total body training to adding, for example, supersets or pyramid training.
• Incorporating new exercises for each body area is another way to vary the type of workouts.
• Spending a few weeks working on functional strength movements, then switching to hypertrophy or strength-based training.
• Each modality includes various alternative types of strength-based exercises.

Using FITT

The FITT principle outlines how to adjust workout programs to achieve better results. It also helps figure out how to change workouts to avoid burnout, overuse injuries, and plateaus.

For example, walking three times a week for 30 minutes at a moderate pace is recommended for a beginner to start out with. After a few weeks, the body adapts to the workout. This results in burning fewer calories, burnout, or weight management efforts, and goals are put on hold. This is where the FITT principles come in. For example, a change-up could include:

• Changing frequency by adding another day of walking or jogging.
• Changing intensity by walking faster, adding more challenging terrain like a hill, or jogging at certain intervals.
• Walking for a longer time each workout day.
• Changing the type of workout by swapping one or more of the walk sessions for cycling or aerobics.

1. Even just changing one element can make a big difference in the workout and how the body responds to exercise.
2. It's important to change things up regularly to keep the body healthy and mind engaged.

Injury Prevention

One of the best things about using FITT is that it allows individuals to monitor the length and intensity of their workouts. When individuals work out too frequently or don't get enough rest, they run the risk of overuse injuries, burnout, and muscle strains. The FITT principle encourages adding variety to workouts. When following this practice, it allows the body to rest and recover properly. Because individuals are not working the same muscle groups over and over again, better results are achieved.

Fighting Inflammation Naturally

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 healthcare decisions based on your research and partnership with a qualified healthcare 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 various 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 directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies 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, don't hesitate to get in touch with 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

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

McCall Pete. 8 reasons to take a rest day. (2018) American Council on Exercise.

National Strength and Conditioning Association. (2017) Determination of resistance training frequency.

Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports medicine (Auckland, N.Z.), 46(11), 1689–1697. https://doi.org/10.1007/s40279-016-0543-8

Cardoos, Nathan MD. Overtraining Syndrome. (May/June 2015). Current Sports Medicine Reports 14(3):p 157-158. DOI: 10.1249/JSR.0000000000000145

Tennis requires strength, power, and endurance. Can combining tennis weight training into a player's fitness regimen that is broken up into phases achieve optimal results?

Tennis Weight Training

In professional sports that utilize weight lifting, the training is often broken up into seasonal phases. (Daniel S Lorenz, Michael P Reiman, John C Walker. 2010) Each phase consists of specific objectives that contribute to and build upon the previous phase. This is known as periodization. Tennis is played year-round indoors and outdoors. This is an example of a tennis weight training program to build up strength.

Pre-Season

• In the early pre-season, players prepare to rebuild their strength after a break.
• The emphasis is on building functional strength and some muscle.

Late Pre-Season

• In late pre-season, players workout to get ready for the start of the season.
• Here, the emphasis is on building maximum power.

In Season

• In season, regular practice, play, and competition get underway and players are in top condition.
• In this phase, strength and power maintenance is the focus.

Season Break 

• This is when players need to relax for a while.
• However, players need to keep active if they want to maintain some level of fitness.
• The emphasis is on rest and recovery with the maintenance of light activity, like cross-training and light gym workouts.
• Research has shown that taking a break from serious strength training does help the body recover and rebuild. (Daniel Lorenz, Scot Morrison. 2015)

1. This is a three-phase all-around program.
2. The first phase concentrates on building basic strength and muscle
3. The second phase on power delivery.
4. Players who play year-round can continue with the power program once they build the basics.
5. Players who take a break for longer than six weeks should start again with the strength program.

Pre-Season - Phase One

Strength and Muscle

• The focus is on lifting heavy weights, but not going full force to begin training the nervous system to work with the muscle fibers.
• Some muscle building or hypertrophy/building muscle size will happen during strength development.
• Strength is the foundation for the power development phase.

Exercises:

1. Duration: 6-8 weeks
2. Workout Days: 2-3, with at least one day, however, two are recommended between sessions.
3. Reps: 8-10
4. Sets: 2-4
5. Rest between sets: 1-2 minutes

• Barbell squat, dumbbell squat, or sled hack squat
• Romanian deadlift
• Dumbbell bent-over row
• Dumbbell triceps extension or machine pushdown
• Cable wood chop
• Lat pulldown to the front with a wide grip
• Reverse crunch

Things to Remember

Use the Proper Weight

• Adjust the weight so that the last reps are heavy but don't cause a complete failure.

Balance the Lower Half

• The posterior chain of the hips, the gluteals/buttocks, the upper legs, and the abdominals are of equal importance and require equal attention. (Eline Md De Ridder, et al., 2013)
• Squats and deadlifts build strength and power in this region.

Follow Proper Form

• For upper body exercises like the dumbbell press, lat pulldown, and wood chops the proper form needs to be followed.
• Keep the forearms in a vertical plane with the upper arms.
• Do not extend excessively at the bottom of the movement.
• Remember to protect the vulnerable shoulder joint.

Listen to The Body

• Strength training is physically and mentally challenging.
• Individuals who are not able to recover from a session with only one rest day are recommended to move the program to two sessions per week.
• Muscle soreness or delayed onset muscle soreness - DOMS - is normal, however, joint pain is not.
• Monitor arm and shoulder reactions during this phase.
• Stop if any joint pain or discomfort is felt.

Late Pre-Season - In-Season - Phase Two

Power

Power is the ability to move the heaviest loads in the shortest time and is the combination of strength and speed. In this phase, the player builds on the strength developed in phase one with tennis weight training that will increase the ability to move a load at high velocity.

• Power training requires lifting weights at high velocity and with explosiveness.
• The body needs to rest adequately between repetitions and sets so that each movement is done as fast as possible.
• The number of sets can be less than phase one because there is no point in training at this level when the body is fatigued.

Exercises

1. Duration: Ongoing
2. Days per week: 2
3. Reps: 8 to 10
4. Sets: 2-4
5. Rest between repetitions: 10 to 15 seconds​
6. Rest between sets: at least 1 minute or until recovered

• Barbell or dumbbell hang clean
• Cable push-pull
• Cable wood chop
• One arm cable raises
• Medicine ball push press
• Medicine ball standing twist with a partner or alone - 6x15 repetitions fast and recover between sets.

Reminders When Preparing For the Season

Recovery Time

• In power training, it's important that the body has relatively recovered for each repetition and set so that the individual can maximize the movement.
• The weights should not be as heavy and the rest periods sufficient.

Push When Possible

• Rest is important, at the same time, the player needs to push through reasonably heavy loads to develop power against significant resistance.
• When doing medicine ball twists, do a full set at maximum, then sufficiently rest before the next one.
• If doing the medicine ball exercises alone, use a lighter ball and keep the ball in your hands while twisting.

In Season - Phase Three

When the season begins training does not stop in order to help maintain strength and power.

Strength and Power Maintenance

• Alternate phase one and phase two for a total of two sessions each week.
• Every fifth week, skip weight training to achieve optimal recovery.

Key Points

Things to keep in mind during the season.

Avoid Overscheduling

• Avoid strength training on the same day when practicing on the court.
• If the weight training has to be both on the same day, try to separate the workouts into morning and afternoon sessions.

Plan Time

• Rest completely from strength training one week out of every six.
• Light gym work is fine.
• During the season, use intuition when it comes to working out at the gym.
• Individuals with limited time, stick to court skills training instead of tennis weight training.

Off Season

If there is an off-season, this is the time for emotional and physical decompression and full-body recovery.

• For several weeks, forget about weight training and do other things.
• Stay fit and active with cross-training or other physical activities but keep it light to prevent injuries.

It is recommended to consult a coach, trainer, sports chiropractor, and/or physical therapist to develop a program specific to an individual's needs, fitness goals, and access to resources.

Spine Injuries In Sports

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 healthcare decisions based on your research and partnership with a qualified healthcare 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 various 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 directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and 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 contact 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

Lorenz, D. S., Reiman, M. P., & Walker, J. C. (2010). Periodization: current review and suggested implementation for athletic rehabilitation. Sports health, 2(6), 509–518. https://doi.org/10.1177/1941738110375910

Lorenz, D., & Morrison, S. (2015). CURRENT CONCEPTS IN PERIODIZATION OF STRENGTH AND CONDITIONING FOR THE SPORTS PHYSICAL THERAPIST. International journal of sports physical therapy, 10(6), 734–747.

De Ridder, E. M., Van Oosterwijck, J. O., Vleeming, A., Vanderstraeten, G. G., & Danneels, L. A. (2013). Posterior muscle chain activity during various extension exercises: an observational study. BMC musculoskeletal disorders, 14, 204. https://doi.org/10.1186/1471-2474-14-204

Sports exercise medicine - SEM addresses and treats physical activity/sports-related injuries using chiropractic care, physical therapy, therapeutic massage, functional nutrition, and targeted rehabilitation exercises. Sports medicine aims to prevent injury and keep individuals safe when pursuing their training goals. It combines general medical education with sports science principles, exercise physiology, biomechanics, orthopedics, nutrition, and sports psychology.

Sports Exercise Medicine

Sports medicine specialists focus on medical, therapeutic, and functional aspects to rehabilitate and strengthen the body to improve physical performance. Conditions include:

• Musculoskeletal injuries
• Fractures
• Sprains
• Strains
• Dislocations
• Overuse injuries
• Tendonitis
• Degenerative diseases
• Overtraining syndrome

A sports exercise medicine team can include medical and non-medical specialists. This includes:

• Coaches
• Athletic trainers
• Personal trainers
• Chiropractors
• Physical therapists
• Nutritionists
• Physicians
• Surgeons
• Sports psychologists

Sports exercise medicine is not a medical specialty but means the health care providers have undergone training focused on the medical aspects of physical activities/sports, fitness, and exercise.

Doctors and Physicians

Sports medicine physicians are medical doctors who specialize in diagnosing and treating sports and exercise-related injuries and conditions. These physicians are certified in family medicine, emergency medicine, pediatrics, internal medicine, or orthopedics. They are qualified to treat:

• Muscle, bone, joint, and nerve injuries.
• Head injuries.
• Chronic conditions.
• Return-to-play decisions.
• Injury prevention.
• Nutrition and supplements.

Orthopedic surgeons focus on the surgical treatment, repair, and restoration of sports and physical activity injuries.

Psychologists

Sports psychology focuses on athletes'/sports enthusiasts' mental and emotional states. Athletes go through various stresses that a sports psychologist can train to regulate anxiety and improve focus specifically on their sport. They use tools and techniques like psychotherapy, stress management, and goal-setting to help athletes maintain mental and emotional balance during competition or injury recovery. Professional sports teams employ psychologists to help prepare the team for competition or develop strategies to overcome mental or emotional challenges affecting performance.

Sports Science

Sports science is the focused study of physiology, anatomy, and psychology related to human movement and physical activity. Exercise science is primarily focused on clinical research, including:

• Physiological responses to exercise.
• Effectiveness of exercise techniques.
• Impact of performance supplements.

Chiropractic Sports Physician

Chiropractic care is a non-invasive, medication-free treatment alternative that can help individual athletes find relief from various musculoskeletal issues. A chiropractic sports physician has the tools and skills necessary to optimize the performance of an individual's musculoskeletal and nervous systems. This specialized training allows sports chiropractors to provide therapies to heal injuries effectively, maintain strength and prevent injury. The benefits of applying chiropractic medicine include the following:

• It is a non-invasive treatment.
• Improves overall range of motion.
• Reduces and alleviates discomfort symptoms.
• Stretches and strengthens the body.
• Assists in post-surgical repair.
• Decreases recovery time.

Sport Rehabilitation

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 healthcare decisions based on your research and partnership with a qualified healthcare 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 various 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 directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and 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, don't hesitate to get in touch with 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

Brown, G J. “Sports medicine at work.” British journal of sports medicine vol. 33,1 (1999): 5.

Hsu, Joseph R et al. “Clinical Practice Guidelines for Pain Management in Acute Musculoskeletal Injury.” Journal of orthopedic trauma vol. 33,5 (2019): e158-e182. doi:10.1097/BOT.0000000000001430

Kaufman, Matthew W et al. “The Impact of Supplements on Sports Performance for the Trained Athlete: A Critical Analysis.” Current sports medicine reports vol. 21,7 232-238. 1 Jul. 2022, doi:10.1249/JSR.0000000000000972

King, J B. “Sports medicine.” Journal of the Royal Society of Medicine vol. 79,8 (1986): 441-2. doi:10.1177/014107688607900803

Kreher, Jeffrey B, and Jennifer B Schwartz. “Overtraining syndrome: a practical guide.” Sports health vol. 4,2 (2012): 128-38. doi:10.1177/1941738111434406

McCrory, P. “What are sports and exercise medicine?.” British journal of sports medicine vol. 40,12 (2006): 955-7.

Rodeo has become a sport that is now open to anyone, and there are even programs for weekend warriors. Like all sports, it can offer a rewarding experience but can be dangerous. As the sport grows, individuals and spectators realize the importance of being strong, mobile, and durable. Individuals need to assess their health and ability and be in top shape due to the demands this sport places on the body. Here we look at the muscle groups needed in this sport.

Rodeo Training

Fitness has always had a place in rodeo and all equine sports, but it wasn't paid much attention. Professional rodeo instructors recommend incorporating a strength, conditioning, and personal training regimen, to keep rodeo athletes, including bull riders, steer wrestlers, and calf ropers, in top form. Even for weekend warriors and hobbyists, increasing strength and mobility will make the hobby much more enjoyable.

Body Strength

The core strength of the abdominals and lower back is very important. The connection between the upper and lower body and groin strength has to be strong for the athletes to stay on the animal and control their bodies as the animal runs, shifts, and jumps. The focus should be on every muscle needed to move with proper form and control and learning how your body moves.

Upper Body

Scapula Stabilizers

• These muscles help control the shoulder blade and maintain a healthy posture.
• These muscles aid the rotator cuff and deltoid muscles to upwardly or downwardly rotate the shoulder blade/scapula while the shoulder joint/arm is moving overhead, behind the back, or reaching away from the trunk.
• Strengthening these muscle groups prevents the rounding of the shoulders and provides strength when dealing with a strong animal.
• Roughstock riders use these muscles to maintain pressure when lifting their rigging, reign, or rope while maintaining a square posture.

Back and Spine Muscles

• The Erector Spinae Group and Quadratus Lumborum muscles play an intricate role in coordinating movement between the upper, core, and lower body.
• These muscles support stabilization, rotation, and side flexion of the spine, which is very important when positioning in a saddle.
• If the balance is shifting, these muscles help the body recover quickly.

Chest Muscles

• This group is known as Pectoralis Major and Minor.
• This muscle group needs strengthening, but it is equally important to ensure they're flexible throughout the chest.
• Many individuals have strong chest muscles, but there may be an imbalance of strength and flexibility, causing unhealthy posture.
• The spine and stabilizer muscles cannot work to maintain proper posture or stabilize if the chest muscles are too tight.
• The focus is maintaining balance in the chest's mobility while ensuring they are strong enough to handle the force.

Core

Abdominal Muscles

• Four major groups comprise the abdominal muscle group, including the rectus abdominis, internal and external oblique, and transversus abdominis.
• These muscles work together with the spine and back muscles to help create core stability.
• Core strength is less important than core stability in rodeo sports.
• The core fundamentals of riding require the hips, pelvis, and low back to move with the animal.
• These muscles coordinate with each other to produce stability.
• Focusing only on strength causes rigid or stiff riding.
• Being excessively rigid through the abdominals and back muscles prevents shock absorption and can lead to lower back symptoms.

Lower Body

Hip Adductors

• These inner thigh muscles include the gracilis, obturator externus, adductor brevis, longus, and magnus.
• These muscles should typically be the strongest because of their natural riding use.
• Problems with these muscles happen because the athletes generally don't ride horses recreationally and don't know how to strengthen them.
• This leads to various injuries throughout the pelvic floor and hips.
• Balance is required as the muscles can be too weak or too strong.
• Where riders begin to depend/rely too much on them can lead to imbalances with the upper and lower body muscles.
• Too much use/gripping with the adductors can lead to over-rotation of the hip, resulting in the toes-out walking gait and musculoskeletal issues.

Hip Abductors

• The outer thigh/hip muscles are the gluteus medius, gluteus minimus, and tensor fasciae latae/TFL.
• They move the leg away from the body and help rotate at the hip joint.
• The abductors are necessary for staying stable when walking or standing on one leg.
• They help stabilize the hip and pelvis and maintain proper leg alignment, allowing correct leg movements without excessive shifting in the saddle.
• Sitting in the saddle with more pressure on one side or leaning to one side when jumping will cause an imbalance in the hip abductors.

Hip Extensors

• These are the posterior/back and hip/thigh muscles and are made up of the gluteus maximus and the hamstrings.
• These are the most powerful muscles in the body and are responsible for giving the horse the cues to perform what they need to.
• Strong hamstrings and glutes allow the rider to exert appropriate pressure through the legs to move the horse from a walk, trot, lope, run, and direction change.
• The gluteus maximus acts as a buffer between the hamstrings and the lower back muscles.
• Weakened gluteus maximus muscles can cause tight hamstrings that shift the pelvis and begin pulling on the low back muscles.
• Building strength and mobility throughout the hip extensors will prevent injury.

Understanding which muscles are responsible for each part of the movements needed to compete in this sport is essential. However, rodeo sports are learned by doing, and it is recommended to go to a rodeo school or rodeo clinics as there is no substitute for experience. Some schools hold numerous classes around the country. These are usually taught by championship athletes and are a great way to try rodeo in a safe and controlled learning environment.

Rodeo Training: What It Takes

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 healthcare decisions based on your research and partnership with a qualified healthcare 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 directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and 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, don't hesitate to get in touch with 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

Meyers, Michael C, and C Matthew Laurent Jr. "The rodeo athlete: injuries - Part II." Sports medicine (Auckland, N.Z.) vol. 40,10 (2010): 817-39. doi:10.2165/11535330-000000000-00000

Sinclair Elder, Amanda J, and Rachel Tincknell. "Epidemiology of Hip Injuries in Professional Rodeo: A 4-Year Analysis." Orthopedic journal of sports medicine vol. 8,10 2325967120959321. 27 Oct. 2020, doi:10.1177/2325967120959321

Sinclair, Amanda J, and Jack W Ransone. "Physical activity and its relationship to rodeo injury and success." Journal of strength and conditioning research vol. 18,4 (2004): 873-7. doi:10.1519/14623.1

Watts, Melinda, et al. "Characteristics of Injury in Collegiate Rodeo." Clinical journal of sports medicine: official journal of the Canadian Academy of Sports Medicine vol. 32,2 (2022): e145-e150. doi:10.1097/JSM.0000000000000904

Before you begin running, talk with your physician, prosthetist, and other clinicians involved in your rehabilitation/health care treatment. Learning to use a prosthetic takes time and practice. Individuals that meet the minimum recommendations for running and have mastered walking on a prosthesis can begin running. The world of sports prosthetics has realized technological advancements to become highly refined and targeted for all levels of competition.

Before Running Recommendations

Every individual has specific healthcare needs, and guidelines should be considered to prevent injuries.

• To become a runner and progress to a good runner, individuals need to focus on strengthening their legs to build endurance levels to meet the energy demands.
• Working with a sports chiropractic and physical therapy team is recommended to build, strengthen, and condition the muscles and develop healthy posture and walking habits.

Skin Health

Talk with your healthcare team to ensure the skin can withstand the forces while running. If limb skin quality is insufficient, running can result in sores and blisters that prevent wearing a prosthesis until they heal. Other considerations include the following:

• The incision should be healed.
• All stitches and staples have been removed.
• There should be no drainage.
• Ensure there are no open wounds or blisters.

Bone Health

• Research suggests in some cases that a decrease in bone density/osteopenia or osteoporosis of the residual limb can occur after amputation.
• This can result in pain when applying weight through the residual limb.
• Some amputations can result in heterotopic ossification - bone growth in the soft tissues outside the normal skeleton.
• If heterotopic ossification is causing symptoms, it is not recommended to run and talk to your physician and prosthetist about options.

Proper Fitting of Prosthetic

• Suboptimal socket fit can result in an altered gait.
• If there is any compensation when walking, the gait deviations will be exacerbated when running.
• Gait deviations can result in abnormal loading, resulting in injuries.
• Talk to your prosthetist about the fit if it is less than optimal.
• It is recommended to participate in gait training with a chiropractic physical therapy team to learn to walk with proper form.

Balance and Agility

Agility drills are recommended to transition from walking to running.

• They help coordinate the limbs and can be done with a regular prosthesis.
• Agility and balance exercises promote stability in the socket to become more stabilized during quick movements.
• They can help to prevent balance-related falls.
• When working on balance, do it in a safe environment with a friend, family, or something to hold on to.

Strength Training

• The unaffected leg will now be the main powerhouse, so the focus needs to be on strengthening all the muscles in that leg.
• If you have bilateral amputations or both legs, the hips will be the powerhouse for running. It needs to generate all the force to propel the body forward.
• Individuals with a below-knee amputation will also have the hamstrings to help out).
• Hip musculature needs to be strong to meet running demands.
• Without proper strength, the body will compensate in various ways, which can lead to injuries.

Endurance

• Endurance training is essential.
• A high level of endurance is required before training to run to meet the energy demands.
• One study showed that running with a SACH/Solid Ankle Cushion Heel Foot requires 28-36% more energy than individuals without amputations.

Running With Prosthetic

Energy

Running on a prosthesis requires more energy. It could be recommended to use a running prosthesis instead of the everyday prosthesis. The energy needed to run is:

• Greater for individuals with amputations above the knee than those below the knee.
• Even greater for those with amputations on both sides.

Asymmetry

Asymmetrical loading is a common problem when running with a prosthesis. Runners want to use the unaffected limb more than maintain balance for reasons that include:

• Not trusting the prosthetic.
• Discomfort when loading the residual limb.
• Not enough strength in the residual limb.
• Unbalanced amounts of force from impact can result in injuries.

Practice Schedule

• In the first week, asses how the socket fits and if there is any discomfort.
• If something does not feel correct, check with your prosthetist.
• Don't run for more than 10 minutes in the beginning without stopping to check the skin to see if any red spots appear.
• The pressure will be increased, so be aware of anything irritating or rubbing the skin.
• Individuals who had their amputations some time ago may be able to tolerate the load more easily at the beginning than individuals who recently had an amputation.
• Too much too soon can result in injuries.
• Slowly ease into running and give the limbs and body time to adapt to the physical and mental stress.

Running With A Prosthetic Limb

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 healthcare decisions based on your research and partnership with a qualified healthcare 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 directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and 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*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Beck, Owen N et al. "Reduced prosthetic stiffness lowers the metabolic cost of running for athletes with bilateral transtibial amputations." Journal of applied physiology (Bethesda, Md.: 1985) vol. 122,4 (2017): 976-984. doi:10.1152/japplphysiol.00587.2016

Bragaru, Mihai, et al. "Sport prostheses and prosthetic adaptations for the upper and lower limb amputees: an overview of peer-reviewed literature." Prosthetics and orthotics international vol. 36,3 (2012): 290-6. doi:10.1177/0309364612447093

Kanas, Joanne L, and Mark Holowka. "Adaptive upper extremity prostheses for recreation and play." Journal of pediatric rehabilitation medicine vol. 2,3 (2009): 181-7. doi:10.3233/PRM-2009-0082

Matthews, D et al. "Return to sport following amputation." The Journal of sports medicine and physical fitness vol. 54,4 (2014): 481-6.

Meyers, Carolyn, et al. "Heterotopic Ossification: A Comprehensive Review." JBMR plus vol. 3,4 e10172. 27 Feb. 2019, doi:10.1002/jbm4.10172

Morgan, Sara J et al. "Mobility with a lower limb prosthesis: experiences of users with high levels of functional ability." Disability and rehabilitation vol. 44,13 (2022): 3236-3244. doi:10.1080/09638288.2020.1851400

Cheerleading and the physically intensive gymnastics and acrobatics put participants' body's/musculoskeletal systems at an increased risk of injury. A wrong move or falling at the wrong angle can cause permanent damage. Cheerleaders must follow a balanced diet and maintain physical fitness, strength, endurance, and flexibility to be successful cheerleaders. Cheerleading conditioning builds the musculature and spinal strength to decrease the risk and prevent injury.

Cheerleading Conditioning

Cheerleaders must have a solid musculoskeletal system to ensure their safety and the safety of their squads. Workouts include cardio, strength training, and flexibility exercises.

Warming Up

• Before any workout, the muscles need to be warmed up.
• Spend five minutes jumping rope, running in place, jogging on a treadmill, or doing any mild activity to raise the heart rate.
• After the muscles are warmed up, stretch all major muscle groups.

Cardio

• Spend 30 minutes on cardiovascular exercise. This can include:
• Run on a treadmill or elliptical machine, swim, do aerobics, do cardio kickboxing, and dance.
• This prevents fatigue, overtraining, sprains, strains, and other injuries.
• Working out with a goal of 50-75% of maximum heart rate is recommended.
• Use a heart monitor app to keep track of heart rate throughout the workout.

Strength Training

Performing partner lifts, pyramids, and basket tosses calls for strong muscles.

• Focus on the shoulders, arms, back, core, and legs.
• Strength training workouts can be done with exercise equipment or body weight.
• Bodyweight workouts include pushups, situps, partner leg lifts, squats, and lunges.
• Perform 10 to 12 repetitions each, working up to 75 - 100 reps.

Flexibility

• Cheerleading conditioning focuses on the hamstrings, quads, glutes, abdominals, chest, shoulders, back, and pectorals.
• Yoga, Pilates, or regular stretching at home will increase flexibility.
• Incorporate stretches that focus on the major muscle groups.
• Stretch at the end of the workout.

Balance Training

Balance is essential.

• This is where yoga can improve balance.
• Try tree pose by standing on the right foot, and the left leg bent on the right knee.
• The left thigh should be parallel to the ground.
• Raise arms overhead and make a V motion keeping the abdominal muscles tight.
• Balance for up to one minute.
• Switch to the other foot.
• Once balance is mastered on the ground, try balancing on a cushion to add instability.
• Repeat three to five times on each foot.

Common Injuries

Common injuries include:

• Hand and finger injuries.
• Ligament sprains in the knees and ankles.
• Muscle strains in the hip, low back, and legs.

Overuse injuries

• Cheerleading is becoming a year-round sport.
• Starting with tryouts during spring.
• Teams may hold or go to organized summer cheerleading camps to learn new skills, improve skill sets, and create routines for competition.
• Continuous training and competitions increase the chance of overuse injuries.
• The wrists, elbows, knees, and ankles can be injured by repetitive stress.

More severe injuries are:

• The repetitive tumbling places significant pressure on the spine and can cause stress fractures.
• Dislocation of the shoulder or elbow.

Injury Causes

• Lack of arm and shoulder, foot, and ankle strength.
• Little to no core and abdominal strength.
• Flexibility problems.
• Improper conditioning.
• Unhealthy diet.
• Performing skills that are advanced for the cheerleader's current level.

Chiropractic Enhancement

Chiropractic care can treat injuries and strengthen the body's musculoskeletal system to prevent injuries. Chiropractic's goal is optimal body performance by redistributing blood circulation, nerve energy flow, correct muscle positioning, and skeletal alignment. Many cheerleading teams are incorporating chiropractic. Injury Medical Chiropractic and Functional Medicine Clinic also specializes in sports medicine rehabilitation, strength training, nutrition, and health coaching.

Cheerleading Strength Training Workout

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare 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 directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and 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*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Boden, Barry P, and Christopher G Jarvis. "Spinal injuries in sports." Neurologic clinics vol. 26,1 (2008): 63-78; viii. doi:10.1016/j.ncl.2007.12.005

Miners, Andrew L. "Chiropractic treatment and the enhancement of sport performance: a narrative literature review." The Journal of the Canadian Chiropractic Association vol. 54,4 (2010): 210-21.

Mueller, Frederick O. "Cheerleading injuries and safety." Journal of athletic training vol. 44,6 (2009): 565-6. doi:10.4085/1062-6050-44.6.565

Pang, Yanbin, et al. "Premature exhaustion of mesenchymal stromal cells from myelodysplastic syndrome patients." American journal of translational research vol. 9,7 3462-3468. 15 Jul. 2017

Wan, Jing-Jing, et al. "Muscle fatigue: general understanding and treatment." Experimental & molecular medicine vol. 49,10 e384. 6 Oct. 2017, doi:10.1038/emm.2017.194

Athletes or weekend warriors hate to be sidelined from an injury or physical limitation. This is where chiropractic medicine and physical therapy for athletes can strengthen the body for improved performance and injury prevention. Sports chiropractors and physical therapists are trained and certified professionals that have extensive knowledge of the musculoskeletal system, maintaining and rehabilitating the body. This includes:

• Exercise science
• Physiological factors
• Nutrition
• Sports psychology

Treatment techniques include:

• Massage
• Electrotherapy
• Muscle strengthening
• Water therapy
• Core stability training

Sports medicine professionals include medical doctors, sports chiropractors, physical therapists, athletic trainers, and massage therapists. They are trained in:

• Assessment and diagnosis
• Treatment
• Rehabilitation
• Management
• Referral
• Health coaching
• Injury prevention

Chiropractic physical therapists restore function and mobility, manage or alleviate pain, and return individuals to their lifestyle and athletes to their sport. They understand training demands and advise on injury prevention, relieving pain, and optimizing performance.

Performance Treatment

Chiropractors and physical therapists provide:

• Pre and post-surgery consultation
• Pre and post-surgery treatment
• Pre and post-surgery exercise programs and rehabilitation therapy
• Instrument-guided soft tissue mobilization
• Myofascial release
• Joint mobilization
• Muscle strengthening
• Strength Training Workouts
• Stretching regimen
• Trigger point release
• Plyometrics
• Sport-Specific Training

Benefits

Body Analysis

• A chiropractic physical therapist will go through a series of examination routines to test and assess the body's functionality and mobility, looking for areas of pain and weakness.

Personalized Treatment Plan

The analysis data helps to develop a customized treatment plan that looks at:

• Weaknesses
• Painful areas
• Physical and positional demands of their specific sport.

Alleviate Pain

• This is done through:
• Therapeutic exercises
• Manual techniques
• Instrument-assisted manipulations with:
• Percussive massagers
• Ultrasound
• Taping
• Electrical stimulation
• To relieve pain, restore muscle, and joint function.

Improve mobility

• Stretching and strengthening exercises restore mobility.

Avoid Surgery and/or Expedite Recovery After Surgery

• Effective physical therapy can eliminate the need for surgery, hasten recovery, and reduce healthcare costs.
• Expedite rehabilitation and recovery post-surgery.

Prevention Techniques

Chiropractic physical therapy provides tools and exercises to maintain:

• Strength
• Balance
• Fitness
• To prevent new injuries or injury recurrence.

A customized chiropractic physical therapy program can help individuals return to a high level of performance from a team of professional chiropractors physical therapists. Individuals learn activities and lifestyle changes that will help prevent further injury and improve health and wellbeing.

Body Composition

Skipping Rest Days

Not listening to the body and taking time to recover can have serious consequences. When the body is not allowed to rest, recovery inflammation is not given the time to heal. This can lead to injuries, a weakened immune system, and the potential for muscle mass loss.

During periods of intense stress, like an intense workout, the body's immune system does not fully function. This means the body is compromised when fighting germs and viruses and constantly taking medications. This is why prioritizing rest is necessary. Another side effect of skipping rest days is burnout. Burnout is the feeling that anything is better than working out. It typically happens when individuals forget or choose not to take time off and rest for life outside of fitness.

General 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 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. 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

Cullen, Michael-Flynn L et al. "Passive Recovery Strategies after Exercise: A Narrative Literature Review of the Current Evidence." Current sports medicine reports vol. 20,7 (2021): 351-358. doi:10.1249/JSR.0000000000000859

Levy, Emily, and Thomas Chu. "Intermittent Fasting and Its Effects on Athletic Performance: A Review." Current sports medicine reports vol. 18,7 (2019): 266-269. doi:10.1249/JSR.0000000000000614

Reinke, Simon et al. "The influence of recovery and training phases on body composition, peripheral vascular function and immune system of professional soccer players." PloS one vol. 4,3 (2009): e4910. doi:10.1371/journal.pone.0004910

Resnik, Linda, and Janet K Freburger. "Health Services Research: Physical Therapy Has Arrived!." Physical therapy vol. 95,12 (2015): 1605-7. doi:10.2522/ptj.2015.95.12.1605

Suchomel, Timothy J et al. "The Importance of Muscular Strength: Training Considerations." Sports medicine (Auckland, N.Z.) vol. 48,4 (2018): 765-785. doi:10.1007/s40279-018-0862-z

Can participating in a favorite sport several days a week help individuals trying to get fit or maintain a certain level of health?

Sports For Fitness

Spending hours in the gym can sometimes feel like a chore, especially for individuals who prefer competitive or recreational sports over traditional cardiovascular and resistance training. Various sports activities require only time, energy, sufficient apparel, and the willingness to play. Here are a few sports for fitness that can help improve overall health and wellness.

Cycling and Mountain Biking

Cycling is one of the best sports for fitness. Whether on roads or trails, fast or slow, it is a fantastic aerobic workout and benefits the leg muscles, specifically the quads, glutes, and hamstrings. Research has shown that, especially for those with diabetes, cycling can lower the risk of premature mortality. (Mathias Ried-Larsen et al., 2021)

• There are appropriate bikes for all ages and stages.
• Beginners start with paved trails.
• Intermediate to advanced levels can engage in road cycling and mountain biking.
• Road or mountain bike races for individuals looking to compete.

Racket Sports

Racket sports players range from all ages and fitness levels, entry-level to highly competitive, and all provide intense workouts.

• Racket sports target the muscles in the back, shoulders, arms, chest, quads, glutes, hamstrings, and core.
• Racquet sports have also been shown to lower the risk of cardiovascular disease mortality. (Pekka Oja et al., 2017)
• Combine that with the endurance, speed, balance, and agility required to compete, and individuals will quickly see how these two sports can give a phenomenal workout while also burning a ton of calories.

Golf

For golf to be a fitness sport, individuals must walk all the holes while carrying or pushing the clubs.

• What is needed is a supportive pair of shoes.
• Walking the course can have multiple health benefits, including cardiovascular and respiratory health. (A. D. Murray et al., 2017)
• Golf is a sport individuals can participate in at any life stage.

Water Sports

Paddleboarding, rowing, kayaking, and canoeing provide a fitness solution for individuals who enjoy the outdoors. These sports increase heart rate, increase muscular endurance and strength, and burn serious calories. (Thomas Ian Gee et al., 2016)

Swimming

Activities that require upper and lower body muscles to work together rank high in sports for fitness. Swimming is the perfect full-body workout for anyone looking for an intense and competitive outlet that requires strength and endurance.

• It is a sport or activity that is gentle on the joints. (Grace H. Lo et al., 2020)
• Swimming can be a year-round sport with various levels of competition.

Triathlon Training

Triathlon training is for lifelong athletes looking to improve endurance and strength and exercise beginners who need a goal; it is the ultimate sport for fitness.

• Running, biking, and swimming together challenges every muscle and significantly increases aerobic and anaerobic fitness. (Naroa Etxebarria et al., 2019)
• There's something for every fitness level, from short sprint competitions to full Ironman events.

Basketball and Volleyball

Basketball and volleyball offer the physical benefits of a hard workout. These sports require sprinting, pivoting, and jumping, which engages the cardiovascular system and strengthens every muscle. Playing volleyball in the sand makes the muscles work harder.

• Both sports are appropriate for most levels of fitness.
• Beginners are recommended to learn the basic skills and go through drills before moving to games or matches.
• Both sports require constant movement, increasing the risk of injury, which is why it is important to learn the fundamentals.

Talk to a healthcare provider before starting a new exercise routine or adding a new activity to an exercise regimen.

Lumbar Sports Injuries

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 healthcare decisions based on your research and partnership with a qualified healthcare 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 various 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 directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies that are 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 contact 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

Ried-Larsen, M., Rasmussen, M. G., Blond, K., Overvad, T. F., Overvad, K., Steindorf, K., Katzke, V., Andersen, J. L. M., Petersen, K. E. N., Aune, D., Tsilidis, K. K., Heath, A. K., Papier, K., Panico, S., Masala, G., Pala, V., Weiderpass, E., Freisling, H., Bergmann, M. M., Verschuren, W. M. M., … Grøntved, A. (2021). Association of Cycling With All-Cause and Cardiovascular Disease Mortality Among Persons With Diabetes: The European Prospective Investigation Into Cancer and Nutrition (EPIC) Study. JAMA Internal Medicine, 181(9), 1196–1205. https://doi.org/10.1001/jamainternmed.2021.3836

Oja, P., Kelly, P., Pedisic, Z., Titze, S., Bauman, A., Foster, C., Hamer, M., Hillsdon, M., & Stamatakis, E. (2017). Associations of specific types of sports and exercise with all-cause and cardiovascular-disease mortality: a cohort study of 80 306 British adults. British journal of sports medicine, 51(10), 812–817. https://doi.org/10.1136/bjsports-2016-096822

Murray, A. D., Daines, L., Archibald, D., Hawkes, R. A., Schiphorst, C., Kelly, P., Grant, L., & Mutrie, N. (2017). The relationships between golf and health: a scoping review. British journal of sports medicine, 51(1), 12–19. https://doi.org/10.1136/bjsports-2016-096625

Ian Gee, T., Caplan, N., Christian Gibbon, K., Howatson, G., & Grant Thompson, K. (2016). Investigating the Effects of Typical Rowing Strength Training Practices on Strength and Power Development and 2,000 m Rowing Performance. Journal of Human Kinetics, 50, 167–177. https://doi.org/10.1515/hukin-2015-0153

Lo, G. H., Ikpeama, U. E., Driban, J. B., Kriska, A. M., McAlindon, T. E., Petersen, N. J., Storti, K. L., Eaton, C. B., Hochberg, M. C., Jackson, R. D., Kwoh, C. K., Nevitt, M. C., & Suarez-Almazor, M. E. (2020). Evidence that Swimming May Be Protective of Knee Osteoarthritis: Data from the Osteoarthritis Initiative. PM & R: the journal of injury, function, and rehabilitation, 12(6), 529–537. https://doi.org/10.1002/pmrj.12267

Etxebarria, N., Mujika, I., & Pyne, D. B. (2019). Training and Competition Readiness in Triathlon. Sports (Basel, Switzerland), 7(5), 101. https://doi.org/10.3390/sports7050101

It can be difficult for individuals and athletes to stay motivated, manage stress and prevent becoming overwhelmed. Can mental toughness and a positive attitude help increase potential and performance levels?

Mental Toughness

Athletes and fitness enthusiasts work on conditioning, skills training, and perfecting techniques. Physical training can take individuals far but another necessary part of maximizing athletic potential is building mental toughness and having the right attitude. Like anything, mental training takes time, effort, and regular adjustments to find ways to shift a losing or bad attitude into a positive one that can bring out the best.

Attitude Is Important

If negativity begins to set in like dealing with an injury, getting rid of self-limiting beliefs can be difficult, as well as generate optimism to rise up and succeed. For athletes or individuals who enjoy competitive sports, developing a positive mental attitude will help with:

• Emotions that can affect cognitive functioning strategies.
• Energy levels.
• Other aspects of physical performance.

Mental Strategies

Mood Improvement

Individuals frustrated by a pessimistic perspective tend to dwell on problems or issues. To shift into a positive mood do something to lift your spirits, even if you don't think it will help. 

• Listen to your favorite or uplifting music.
• Watch an inspirational movie.
• Read a sports psychology book.
• Get together or call a teammate or friend that are cheerful and upbeat.
• Play different games just for fun.
• Take a break, go to the park, walk around, and meditate.
• Get into hobbies.
• Relax with a therapeutic massage.

Positive Self Talk

Continuing sports psychology research shows that practicing positive self-talk can improve athletic performance. (Nadja Walter, et al., 2019) Sports psychologists describe this through the idea that thoughts create beliefs, that drive actions. Positive self-talk can take different forms. For some reciting a specific phrase, sentence, or a single word can effectively manage thoughts, push out the negativity, and focus on taking care of business. Anything that inspires can include:

• Focus
• Remember the fundamentals!
• You know what to do!
• You can do it!
• You got this!

Research shows that positive self-talk reduces anxiety and increases self-confidence, optimization, efficacy, and performance. (Nadja Walter, et al., 2019) However, self-talk needs to be practiced and part of a regular routine to be effective.

Visualization

Another strategy is using visualization exercises.

• This means imagining various scenarios in which competition is happening and things are working out. (Mathias Reiser, Dirk Büsch, Jörn Munzert. 2011)
• This could be using all the senses to imagine the venue where the tournament is taking place, the sound of the crowd, the smells, how the ground or court feels, and/or how the ball or specific sports object feels.
• The wisdom is if you can think it, you can do it, once that is determined apply strategies to get there.

Sports Injury Rehabilitation

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 healthcare decisions based on your research and partnership with a qualified healthcare 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 various 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 directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies 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 contact 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

Walter, N., Nikoleizig, L., & Alfermann, D. (2019). Effects of Self-Talk Training on Competitive Anxiety, Self-Efficacy, Volitional Skills, and Performance: An Intervention Study with Junior Sub-Elite Athletes. Sports (Basel, Switzerland), 7(6), 148. https://doi.org/10.3390/sports7060148

Reiser, M., Büsch, D., & Munzert, J. (2011). Strength gains by motor imagery with different ratios of physical to mental practice. Frontiers in psychology, 2, 194. https://doi.org/10.3389/fpsyg.2011.00194

Too much running can lead to burnout and injuries for even the most hard-core runners and running enthusiasts. Cross-training can be a great way to work through unmotivated phases. Beginners and experienced runners will hit periods when they become bored or uninspired to run. Individuals dealing with injuries need to take time off from running during recovery. Once they are healed enough to engage in physical activity, doctors, trainers, physical therapists, and sports chiropractors recommend low-impact cross-training activities, like swimming or water running/aqua jogging, to lessen the stress on the muscles and joints and help injured athletes maintain their fitness and cope with the frustration of not being able to participate.

Cross Training

Cross-training is any sport or physical activity/exercise that supplements an athlete's main sport. Whether a beginner or veteran, it balances the muscle groups because it strengthens muscles that don't get worked out and/or are used less during running. This decreases the chances of worsening the injury and prevents future injuries. Added benefits:

• Improves other areas of the body.
• Improves cardiovascular fitness.
• Cross-training can help avoid getting bored with running.
• Gives runners a mental break.
• Individuals can continue to train while letting injuries heal.

Individuals dealing with an injury may need to train more frequently as part of a rehabilitation and strength training treatment plan. A doctor, chiropractor, or physical therapist will recommend how much cross-training and type of activities will be the most beneficial for the specific injury.

Activities

Swimming

Swimming is an excellent cross-training activity because it's not weight-bearing, giving the leg muscles and joints a break.

• It builds strength and endurance and improves flexibility.
• It balances working the upper body while giving the legs a break.
• Swimming is a good way to recover after a long run.
• Helps individuals prone to running injuries or are healing from an injury.
• Relaxing and meditative.

Water Running

• Water running can help with injuries and/or be used in strength training.
• It's also a great way to run during hot and humid weather.

Cycling or Spinning

• Cycling and spin classes are low-impact.
• Provide increased cardiovascular fitness and strength.
• Exercises other muscle groups, especially the quads and glutes.

Elliptical Training

An elliptical machine provides a whole-body cardiovascular workout with the feel of cross-country skiing, stair climbing, and walking.

• The machine can be programmed to move forward or backward to work all the major muscles in the legs.
• The muscles used are similar to those used when running.
• It is a low-impact alternative when injured.

Pilates

• Pilates is a form of exercise that emphasizes core strength and flexibility.
• Pilates can help increase flexibility, reduce tight muscles, and be recommended for active recovery.

Rowing

Rowing is an excellent cardiovascular, low-impact activity.

• Strengthens the upper body, hips, and buttocks.
• Proper technique will maximize the benefits and prevent injury.

Yoga

Yoga provides some of the same benefits as strength training.

• Uses body weight as resistance to strengthen and stretch muscles.
• Improves flexibility and mobility.
• Way to relax after an intense run or workout.

Taking Time Off

Taking days off from running each week to participate in cross-training activities can help maintain motivation.

• Recreational runners can supplement three to four days of running with two to three days of cross-training.
• Competitive runners who run four to six days a week can substitute low-intensity cross-training for a light run or a rest day one to two days a week.
• It helps runners add more exercise without risking overuse injuries.
• Increases muscle strength and flexibility, and core stability.

Fitness Health

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 healthcare decisions based on your research and partnership with a qualified healthcare 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 various 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 directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and 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, don't hesitate to contact 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

Alves de Araújo, Maria Erivânia, et al. "The effectiveness of the Pilates method: reducing the degree of non-structural scoliosis, and improving flexibility and pain in female college students." Journal of bodywork and movement therapies vol. 16,2 (2012): 191-8. doi:10.1016/j.jbmt.2011.04.002

Baltich, Jennifer, et al. "The effects of isolated ankle strengthening and functional balance training on strength, running mechanics, postural control and injury prevention in novice runners: design of a randomized controlled trial." BMC musculoskeletal disorders vol. 15 407. 4 Dec. 2014, doi:10.1186/1471-2474-15-407

Casado, Arturo, et al. "Training Periodization, Methods, Intensity Distribution, and Volume in Highly Trained and Elite Distance Runners: A Systematic Review." International journal of sports physiology and performance vol. 17,6 (2022): 820-833. doi:10.1123/ijspp.2021-0435

Claudino, João Gustavo, et al. "CrossFit Overview: Systematic Review and Meta-analysis." Sports medicine - open vol. 4,1 11. 26 Feb. 2018, doi:10.1186/s40798-018-0124-5

Schlegel, Petr. "CrossFit® Training Strategies from the Perspective of Concurrent Training: A Systematic Review." Journal of sports science & medicine vol. 19,4 670-680. 19 Nov. 2020

Tanaka, H, and T Swensen. "Impact of resistance training on endurance performance. A new form of cross-training?." Sports medicine (Auckland, N.Z.) vol. 25,3 (1998): 191-200. doi:10.2165/00007256-199825030-00005

Field hockey is one of the world's oldest team sports, dating back to the classical Greek era. It also is recognized as one of the oldest college sports in America. It is a game where teams composed of 11 players, including one goalkeeper, come together on a field and use hockey sticks to drive a ball into a net to score points. The winner is determined by whoever has the most points at the end of the game. The sport requires high aerobic and anaerobic fitness to provide endurance, strength to position, trap, pass, and hit the ball, push and flick the ball, and acceleration/speed and agility. Here we look at the basic fitness components and chiropractic care benefits.

Field Hockey

Aerobic Fitness

Field hockey players need to have high levels of endurance to perform. The game consists of 2 35 - minute halves, with a 10-minute break, plus stoppages. This consistent use of energy and muscular strength requires the cardiovascular system to supply oxygen through the blood.

• A conditioning workout should include long-distance and interval training.
• Long-distance running or biking is a great way to build up the endurance to run back and forth on the field.
• To keep workouts fun, alternate between long-distance and interval.

Strength and Power

Players need to be physically strong to power through an opponent, drive the ball, or push the ball out from another player's stick. Incorporating exercises that strengthen the entire body will help.

• Body-weight workouts will work if you don't have access to a gym or weights.
• Squats, glute bridges, and lunges can help build a strong lower body.
• Push-ups and tricep dips are great for the upper body.

Lower body injuries are common. The risk can be reduced by 50% through regular participation in a strength training program with a resistance component, such as neuromuscular training.

Agility

• The ability to change direction quickly is important, as players will change direction at least every 5 seconds during a game.
• Players should include interval training to increase quickness and agility.
• Common agility drills are ladder drills, lateral sprints, and hill climbs.

Flexibility

• Healthy hamstring and lower back flexibility maintain stability and balance, which is also important for injury prevention.
• Yoga and simple stretches increase flexibility.

Field hockey fitness is about perfecting moves to become an automatic reaction.

Chiropractic Benefits

After putting their body through intense training, players can benefit from sports massage and chiropractic. Benefits include:

Increased Range of Motion

The sport requires a wide range of motion. A misaligned area like the spine and hips causes weakness in the muscles and tendons near the joints causing the player to take on awkward positioning that can lead to various neuromusculoskeletal issues and injuries. Chiropractic reset and realignment maintain body flexibility, muscle relaxation, optimal circulation and strengthen the areas causing weakness.

Enhanced Balance and Coordination

Balance and coordination are critical as the players sprint, shift, twist, and turn. The eyes and ears are the main balance components, but the nervous system plays a role. Chiropractic spinal alignment increases the nervous system's function of sending signals to the rest of the body.

Speeds up Recovery From Injury

Chiropractic helps heal injury quicker because fluids and nutrients released after an adjustment will move toward the damage expediting healing. Chiropractic breaks up scar tissue and trigger points to rebuild that strength and stamina without the risk of worsening or further injury.

Chiropractic care will improve how the central nervous system communicates with the rest of the body.

Strength Training

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 healthcare decisions based on your research and partnership with a qualified healthcare 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 directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and 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 contact 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

Espí-López, Gemma V et al. “Effect of manual therapy versus proprioceptive neuromuscular facilitation in dynamic balance, mobility and flexibility in field hockey players. A randomized controlled trial.” Physical therapy in sport: official journal of the Association of Chartered Physiotherapists in Sports Medicine vol. 32 (2018): 173-179. doi:10.1016/j.ptsp.2018.04.017

Krzykała, M et al. “Does field hockey increase morphofunctional asymmetry? A pilot study.” Homo : internationale Zeitschrift fur die vergleichende Forschung am Menschen vol. 69,1-2 (2018): 43-49. doi:10.1016/j.jchb.2018.03.003

Reilly, T, and A Borrie. “Physiology applied to field hockey.” Sports medicine (Auckland, N.Z.) vol. 14,1 (1992): 10-26. doi:10.2165/00007256-199214010-00002

Tapsell, Liam C et al. “Validity and Reliability of a Field Hockey-Specific Dribbling Speed Test.” Journal of strength and conditioning research vol. 36,6 (2022): 1720-1725. doi:10.1519/JSC.0000000000003700

Skiing sports require balance, strength, endurance, and muscle power. It is recommended to start training for ski season about eight to twelve weeks before heading to the slopes. However, any amount of training is better than no training; as long as you stay consistent and focus on exercises that enhance skiing or snowboarding, even a few weeks of fitness training can make a difference. A ski conditioning workout can help you ski better, stay out longer, prevent injuries, and have more fun.

Skiing

Before beginning any training plan, check with your doctor or a certified training professional. The recommended strategy is a cardio and strength workout routine that trains and strengthens the lower-body muscles, including the quads, hamstrings, and glutes. This will improve mobility and balance to help control the skis better and support body parts like the knees, which are more prone to skiing injuries.

General Overview of Training

Increase Muscle Power

• Strengthen the quads, glutes, hamstrings, and hips.

Posture and Balance

• Train the core and the muscles around the hips, which helps provide stability.

Increase Endurance

• Condition the body to handle vigorous conditions.

Increase Cardiovascular Function

• Cardiovascular activities include running, biking, or interval training to strengthen the lungs and heart.

Training Schedule

Starting

• With skiing, you'll need a combination of cardio and strength training and enhanced aerobic fitness for the higher altitude.
• Individuals are encouraged to start around six to eight weeks before ski season because it takes around that amount of time to experience the benefits.
• The muscles need time to recover and repair themselves between sessions.
• As aforementioned, you can still exercise even if you have missed the training window.

Cardio

• Cardio increases lung capacity and heart rate.
• The best cardio exercises for getting into ski shape work the entire body.
• Pick an enjoyable activity: jogging, biking, and high-intensity interval training/HITT.
• The goal should be 30 minutes of cardio activity 2-3 times a week to prepare the heart and lungs for downhill runs.

Recommended workouts for getting into ski shape:

• Elliptical trainer - The elliptical trainer is highly recommended for ski training, as it mimics the same upper-body and lower-body movements used in Nordic skiing.
• Stair climber
• Running

Other recommended workouts:

• Biking
• Jumping jacks
• High-intensity interval training (HITT)

Strength Training

Recommended strength training exercises will help with the following:

• Leg strength
• Lower body strength
• Core muscle strength
• Balance
• Endurance
• Muscle power

Keep the following in mind:

• Make the exercises fit your body.
• Move at your own pace.
• If something hurts or doesn't feel right, modify the activity or skip it.
• Increase the number of sets or add more resistance/weight as the training progresses.

Warm-up:

• Start the workout with five to 10 minutes of easy cardio activity.
• This could be a short session on a treadmill, jumping jacks, or a quick jog.

Guidelines as you progress through the workout:

• Inhale during initial exertion, and exhale as you return to the starting position.
• Maintain breathing patterns during faster exercises.
• Rest at the end of each exercise.

Walking Lunge with Rotation Exercise

This exercise works the glutes, quads, hamstrings, and abdominals and improves core rotation.

• Stand with your feet slightly apart.
• Step one foot forward into a lunge.
• As you step forward, rotate your body to the side in the direction of your lead knee.
• Arms should be at chest height, slightly elevated from the sides.
• Drive up and through your forward leg to take the next lunge.
• Repeat ten times on each side for a total of 20.

Tips and modifications:

• If you don't have enough space, you can stay in one spot and alternate lunging.
• Make it easier by keeping the back leg straight.
• Make sure that your knees do not go inward.
• Stay in a straight line with your foot and hip.

Lateral Ski Jump Exercise

This power exercise prepares for the explosive ski movements and energy bursts needed to control the descent.

• Stand with your feet hip-width apart and knees slightly bent, balancing on one leg.
• Jump to the side, landing on the other leg.
• Think about landing softly with your knee slightly bent.
• Jump to the other side, landing softly on the other leg.
• Swing the arms sideways across your body like a speed skater.
• Repeat 15 on each side.

Tips and modifications:

• Make smaller jumps to the side
• Move slower
• Touch your toe to the ground instead of keeping it off the floor.

Chop Exercise

This exercise will strengthen the core to initiate turns using the core rather than the arms or shoulders and help prevent lower back pain.

• Use a resistance band that you can secure slightly above the shoulders.
• Stand sideways to where the band is anchored.
• Position yourself so that you can reach up evenly with your shoulder to grab the free end of the band with both hands.
• Your knees should be slightly bent.
• Pull the band down across your body while turning your body.
• Think about the trunk doing most of the work for this exercise, not the arms and shoulders.
• Keep your arms as straight as you can as you pull the band down
• The arms should act as guides, with the obliques and back muscles generating the pulling and rotating power.
• Do this 15 times, then repeat facing the other way.
• Rest for 90 seconds before moving on to the next exercise.

Tips and modifications:

• Adjust the band resistance level by shortening it to increase resistance or lengthening it to ease resistance.
• The goal is to feel tired at the end of the reps but not so exhausted that you struggle to finish.

Hip Roll Exercise

This exercise strengthens the muscles of the hips, including the glutes, to help prevent knee pain. There’s a direct relationship between hip strength and knee control. When hip strength is weak, the knees tend to shift inward.

• Stand on your left leg.
• Lean your body forward at the hips, keeping the back straight.
• Lift your right leg back behind you, slightly off the ground.
• Rotate or roll your hip away from your standing foot.
• Maintain the body in a straight line as you roll your hips back.
• Repeat 10-15 times on each side.

Tips and modifications:

• If balancing is difficult, hold on to the back of a chair or keep your toes on the ground.

Whether you’re going alpine or Nordic skiing, these are just a few exercises designed to help all types and levels of recreational skiers and snowboarders. Always check with your doctor before starting any exercise routine, and it is recommended to consult a ski instructor or personal trainer for more comprehensive and intense workouts.

Ski Team Workout

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 healthcare decisions based on your research and partnership with a qualified healthcare 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 directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and 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 contact 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

Laskowski, E R. “Snow skiing.” Physical medicine and rehabilitation clinics of North America vol. 10,1 (1999): 189-211.

Nagle, Kyle B. “Cross-Country Skiing Injuries and Training Methods.” Current sports medicine reports vol. 14,6 (2015): 442-7. doi:10.1249/JSR.0000000000000205

Steadman, J R et al. “Training for Alpine skiing.” Clinical orthopedics and related research,216 (1987): 34-8.

Therell, Terese, et al. “Effects of Core Strength Training on Skiing Economy in Elite Junior Cross-Country Skiers.” Research quarterly for exercise and sport vol. 93,3 (2022): 608-614. doi:10.1080/02701367.2021.1887441

All sports differ in the relative importance of various physical skills contributing to the game and individual performance. Baseball is a precision sport with fast, explosive movements and full-body activity. The ability to repeatedly perform near maximum level with little rest is necessary for baseball players. Baseball training involves a multidimensional approach that focuses on speed, agility, and strength in a way that is relative to the motions and requirements of the sport.

Baseball Training

Trainers have to assess the unique needs of the sport and determine the time needed to improve each quality within the athlete. They should focus on the following:

• Improving core strength and trunk rotation.
• Increasing shoulder stability and strength.
• Improving quick reactive movements.
• Increasing explosiveness.
• Improving running, throwing, and bat speed.
• Injury prevention.

Baseball training workouts are targeted at increasing running speed, bat speed, pitching, and throwing velocity that breaks down the muscle groups for improving performance while decreasing the risk of injury. Training consists of combined conditioning that includes:

• Sprinting
• Interval runs
• Jump rope
• High-intensity cardio
• Strength training

Rotational Movements

• Players often lack abdominal or core strength.
• One of the main aspects of baseball is the hitting and throwing that is done in a rotational movement and are explosive.
• Players are recommended to train rotationally with light weights and high speed.
• Exercises emphasizing rotating the hips and torso with resistance, including cable and pulley machines, dumbbell workouts, and medicine ball workouts, are effective.
• Abdominal crunches and various rotational twists with a medicine ball can develop a strong muscular base in this area.
• This will improve strength and power in the core area, which is vital for swinging a bat and throwing.

Shoulder and Rotator Cuff Work

• High stress is placed on the shoulder joint and the rotator cuff muscles.
• Pitching happens at the shoulder joint and is one of the fastest human movements.
• Repetitive stress increases the risk of injury.
• Exercises that strengthen the anterior and posterior shoulder muscles in a balanced manner are recommended.
• Shoulder flexibility is necessary to allow external rotation when throwing at high speeds.
• Deceleration is the area of pitching where injuries happen most.
• Plyometric shoulder and upper body exercises can help with the explosive pitching motion.

Explosive Speed

• Different plyometric exercises are recommended for increasing explosive speed.
• It also improves cardiovascular endurance.

Bat Speed

• Players need increased lower body and core strength to develop power in the swing.
• The muscles require rotational training at a high velocity.
• Strong hip and leg muscles initiate the swing.
• The core area transfers the rotational speed to the torso.
• The arms complete the swing.
• The efficient transfer of force from the lower body to the upper body or the kinetic chain principle requires balance for optimal transfer.
• Strong lats, triceps, and forearms facilitate optimal bat acceleration during ball contact.
• Forearm and triceps exercises, squats, bench presses, and pull-ups are recommended.

Throwing Velocity

• Throwing a baseball at high velocity is a full-body movement that requires total body development.
• Strong leg, hip, and core muscles are necessary to transfer power from the ground, up through the lower body, to the torso, and then the arm and hand to generate a fast, whipping ball release.
• Weighted or medicine ball exercises can improve velocity.
• This will improve generating power in the throwing muscles.
• The objective is to build power utilizing a heavy and then a light load to build arm speed, and using proper form will improve throwing velocity safely.
• Proper trunk rotation during arm cocking and strength and flexibility training should involve trunk rotational exercises to develop the obliques so that maximum arm speed can be generated.

Biomechanical Analysis

Video analysis of a player includes:

• Pitching mechanics
• Hitting mechanics
• Fault correction
• Feedback
• Assessing progress

Mental and Emotional Skills

• Mental and emotional skills training helps players deal with success, failure, and game pressure.
• Players have to deal with consistent failure and remain confident.

Hitting Mistakes

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 healthcare decisions based on your research and partnership with a qualified healthcare 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 directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and 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*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Ellenbecker, Todd S, and Ryoki Aoki. “Step-by-Step Guide to Understanding the Kinetic Chain Concept in the Overhead Athlete.” Current reviews in musculoskeletal medicine vol. 13,2 (2020): 155-163. doi:10.1007/s12178-020-09615-1

Fleisig, Glenn S et al. “Biomechanical Analysis of Weighted-Ball Exercises for Baseball Pitchers.” Sports health vol. 9,3 (2017): 210-215. doi:10.1177/1941738116679816

Rhea, Matthew R, and Derek Bunker. “Baseball-specific conditioning.” International journal of sports physiology and performance vol. 4,3 (2009): 402-7. doi:10.1123/ijspp.4.3.402

Seroyer, Shane T et al. “The kinetic chain in overhand pitching: its potential role for performance enhancement and injury prevention.” Sports health vol. 2,2 (2010): 135-46. doi:10.1177/1941738110362656

Football season is here, and the sport demands healthy, strong bodies. It is explosive, with high-intensity plays lasting between 2-15 seconds. Strength and power are put out in a few moments then the player rests up and does it again. A football training chiropractor can take players to another level with therapeutic massage, body strengthening, and rehabilitation so that players can enjoy a healthy injury-free season.

Football Training

Stretching and Warm-Up

Stretching and a dynamic warm-up are essential to strengthening the body and preventing injury. Stretching is necessary to increase the range of motion in the muscles, especially when the body is in an awkward position; it can adapt. A dynamic warm-up increases the core temperature of the muscles and prepares the muscles, joints, and nervous system for the physical event. The critical muscles are the hip flexors, hamstrings, and calves. The warm-up consists of a series of progressive movement drills that include:

• Jogging
• High knees running
• Backpedaling
• Shuffles
• Carioca

Proper stretching, followed by a dynamic warm-up, will maximize performance.

Cardio, Aerobic, and Anaerobic Fitness

• Cardio training increases oxygen and blood circulation to play for a long time without getting tired.
• Aerobic fitness increases oxygen and provides endurance to break through or enhance tackles, sustained effort, and strength.
• Anaerobic fitness utilizes high-intensity exercises to challenge the body without using a lot of oxygen like cardio and aerobics do.
• All are important, especially for players playing the whole or most of the game.

Core Strength

The core is where power and strength come from. It refers to the muscles around the trunk and pelvis, including the diaphragm, abdominal wall, low back, and hips. Reinforcing the core will enhance balance, stability, and efficiency and reduce the risk of injury. The core muscles under the washboard abs link upper-body power with lower-body torque. In-season strength training provides a progressive buildup to optimal fitness and performance. The focus is on the following:

• Speed maintenance.
• Aerobic and anaerobic fitness.
• Strength and power.
• Emphasis on injury prevention training stabilizer muscles for balance and agility.

A core workout could consist of the following:

• Isometric Lunge
• Medicine Ball Slams
• Sprinter Sit-Ups

It is recommended to allow at least two days between training sessions and games. Avoid strength training on the same day as working out on the field.

• Rest entirely from strength training for one week in five.
• Light workouts are fine.

Hydration

Football players have unique hydration needs due to the exposure to extreme heat or cold while wearing heavy equipment. Top-rated athletic trainers monitor weather conditions, length and time of day at practice and games, and the hydration levels of each player. Hydration recommendations include:

• Hydrate before, during, and after practices and games.
• Two to three hours before the game, drink 17 to 20 fluid ounces of water or a sports drink.
• Ten to 20 minutes before the game, drink seven to 10 fluid ounces of water or a sports drink.
• During practices, drink seven to 10 fluid ounces of water or sports drink every 10 to 20 minutes with the helmet off.
• Post-practice/game, correct any fluid loss, ideally within two hours.
• The hydration should contain water to restore hydration, carbohydrates to replenish glycogen stores, and electrolytes to speed the recovery process.

Football Training Chiropractic

Chiropractic care has become integral to NFL players' health and training programs. All 32 teams have a chiropractor, and according to the Professional Football Chiropractic Society, the average NFL team chiropractor gives 30-50 treatments a week. Chiropractic treats conditions like neuromusculoskeletal strain injuries, neck pain, back pain, strains to the hamstring and quadriceps, and injuries caused by whiplash-like movements. Benefits include:

• Increased strength
• Increased endurance
• Increased flexibility and mobility
• Enhanced muscle efficiency
• Pain relief
• Injury Prevention

Chiropractic Care Player Testimonials

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 healthcare decisions based on your research and partnership with a qualified healthcare 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 directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and 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*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

https://www.frontiersin.org/articles/10.3389/fphys.2019.00013/full

Iaia, F Marcello, et al. "High-intensity training in football." International journal of sports physiology and performance vol. 4,3 (2009): 291-306. doi:10.1123/ijspp.4.3.291

Lorenz, Daniel, and Scot Morrison. "CURRENT CONCEPTS IN PERIODIZATION OF STRENGTH AND CONDITIONING FOR THE SPORTS PHYSICAL THERAPIST." International journal of sports physical therapy vol. 10,6 (2015): 734-47.

Robbins, Daniel W. The Normalization of Explosive Functional Movements in a Diverse Population of Elite American Football Players. Journal of Strength and Conditioning Research: April 2012 - Volume 26 - Issue 4 - p 995-1000
doi: 10.1519/JSC.0b013e31822d53b7

Stump, John L, and Daniel Redwood. "The use and role of sports chiropractors in the national football league: a short report." Journal of manipulative and physiological therapeutics vol. 25,3 (2002): E2. doi:10.1067/mmt.2002.122326

Zein MI, Saryono S, Laily I, Garcia-Jimenez JV. The effect of high-intensity circuit training-modified FIFA 11+ program on physical fitness among young football players. J Sports Med Phys Fitness 2020;60:11-6. DOI: 10.23736/S0022-4707.19.09813-X

Children, teens, and adults participate in organized and recreational sports activities for fun, exercise, and social benefits. Individuals and parents are used to scrapes, bumps, bruises, sprains, and strains. However, internal abdominal injuries from the body colliding with another player or object are less common but dangerous. Abdominal injuries make up less than 4 percent of sports injuries but can be severe when they occur. 

These injuries are common in sports like wrestling, gymnastics, soccer, basketball, football, skiing, snowboarding, BMX freestyle, motocross, skateboarding, ice/field hockey, and lacrosse. Early symptoms are not always obvious or apparent and can be mild or seem to go in a different direction away from the abdominal region, which is why it is essential to know what to look for.

Internal Abdominal Injuries Athletes

There are about 3oo 000 abdominal sports-related injuries. Kids and young athletes risk injuring their abdominal organs because their abdominal wall is thinner and still in development. However, internal abdominal injuries to the stomach, small and large intestine, spleen, liver, and kidneys can and do happen in adults.

Injury Types

Sports-related internal abdominal injuries are considered rare, but studies suggest they are increasing. The most common sites include:

Liver

• This causes pain in the upper right side of the abdomen.
• The liver has two lobes.
• The right lobe is the one that gets injured more often because it is bigger and presses against the ribcage.
• A torn liver can cause severe bleeding.
• Shock can develop from the bleeding, causing heart palpitations, rapid breathing, shortness of breath, and a pale, grey, and/or sweaty appearance.

The liver and spleen are the most commonly injured organs in sports. They are filled with blood and can get bruised, or ruptured, and can cause severe bleeding when torn or cut. Bleeding in the abdomen can irritate the diaphragm, which can cause pain in the shoulder. Sometimes shoulder pain is the only symptom making it difficult to diagnose and because bleeding can take time to develop, the symptoms might not present for several hours.

Spleen

• This causes pain in the upper left side of the abdomen.
• The spleen filters around 10% of the body's blood supply every minute.
• A torn spleen can cause rapid and life-threatening internal bleeding.

Kidneys

• The kidneys can be injured by a blow/hit to the back or flank that causes bruising or laceration.
• This injury can cause flank/side pain, blood in the urine, nausea, and/or vomiting.

Abdominals

• A single organ or multiple organs can be injured.
• This can be the pancreas, diaphragm, stomach, gallbladder, bladder, or intestines.
• Bruising discoloration or bruising, particularly around the belly and flanks.
• This can cause abdominal pain with movement that does not get better that could be accompanied by fever, nausea, or vomiting.

Running into an object, another player, or falling hard can cause bruising, laceration, or create a tear/opening of a bowel wall. Symptoms can be delayed days to weeks after the injury when inflammation or infection develops.

Recognizing Internal Injuries

Signs and symptoms to look for include:

• Abdominal pain
• Bruising around the abdominal area.
• Tenderness over the injured area.
• Rigid abdomen.
• Left-arm and shoulder pain.
• Right-sided abdominal pain and right shoulder pain.
• Blood in the urine.
• Cold, sweaty skin.
• Nausea and vomiting.
• Rapid heartbeat.
• Low blood pressure.
• Loss of consciousness.

Treatment

Chiropractic focuses on whole-body health and can help with abdominal injuries. The nervous and digestive systems are interconnected, meaning that damage could lead to viscerosomatic reflexes even if not directly injured. If internal damage or bleeding has occurred, individuals will be referred to a specialist, surgeon, or another emergency medical professional. If internal damage is ruled out, a chiropractic treatment plan that includes adjustments, massage therapy, manual and mechanical decompression, exercises, stretches, and health coaching will help with tissue injuries and problems that are causing gastrointestinal distress.

Spinal Non-Surgical Decompression

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, or licensed physician, and is not medical advice. We encourage you to make your own healthcare decisions based on your research and partnership with a qualified healthcare 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. 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

Arumugam, Suresh, et al. "Frequency, causes and pattern of abdominal trauma: A 4-year descriptive analysis." Journal of emergencies, trauma, and shock vol. 8,4 (2015): 193-8. doi:10.4103/0974-2700.166590

Barrett, Cassie, and Danny Smith. "Recognition and management of abdominal injuries at athletic events." International journal of sports physical therapy vol. 7,4 (2012): 448-51.

Kucera, K. L., Currie, D. W., Wasserman, E. B., Kerr, Z. Y., Thomas, L. C., Paul, S., & Comstock, R. D. (2019). Incidence of Sport-Related Internal Organ Injuries Due to Direct-Contact Mechanisms Among High School and Collegiate Athletes Across 3 National Surveillance Systems. Journal of athletic training, 54(2), 152–164. https://doi.org/10.4085/1062-6050-271-17

Slentz, Cris A et al. "Effects of aerobic vs. resistance training on visceral and liver fat stores, liver enzymes, and insulin resistance by HOMA in overweight adults from STRRIDE AT/RT." American journal of physiology. Endocrinology and metabolism vol. 301,5 (2011): E1033-9. doi:10.1152/ajpendo.00291.2011

Chiropractic treatment and physical therapy are treatment methods/approaches that are conservative, non-invasive, and are both practical options. Both address health concerns, like various types of pain, automobile, work, sports, and personal injuries. Both are focused on helping individuals achieve long-term results and maintain health.

Chiropractic and physical therapy are usually done in combination, as they complement one another. There are benefits and similarities between the two treatment options. Here are some general guidelines to decide which treatment option is best for your needs.

Primary symptoms

Chiropractors are known for the ability to provide quick relief to individuals dealing with pain and stiffness in the joints, particularly the spine. They are experts in spinal realignment and proper posture. If flexibility is limited or the joints are locking up, a chiropractor is the recommended choice.

Physical therapists or PTs are the experts in body biomechanics and soft tissue injuries. If an individual finds themselves moving differently because of pain or injury, training and exercise will help movement and maximum recovery.

Treatment style

Chiropractors follow a meticulous expert-based protocol for achieving the best results. They provide a hands-on approach to treatment that requires regular follow-ups and maintenance. This is an approach that some individuals prefer. Physical therapy treatment/rehabilitation programs are typically short-term. The average treatment usually lasts only 12 weeks. A physical therapist's primary objective is to provide a fundamental understanding of how to move properly and self-manage symptoms for the long term. This usually includes a balanced exercise program.

Insurance coverage

Insurance plans vary in what is covered. The first step is to see what an individual's insurance will cover. Benefits can be found online or by calling a representative to see how to get the care/treatment needed. Most plans cover some form of physical therapy. Chiropractic is also usually covered by insurance providers. Skipping the insurance can also be done with chiropractic clinics providing affordable options.

Options

There is no clear-cut answer as to which to see. A physical therapist or chiropractor. Individuals should follow a doctor's recommendations as to which treatment type would benefit them. If no recommendations have been given then take a look at a clinic’s website to see what they are about. Fortunately, many chiropractic clinics include physical therapists as part of their medical team. Both chiropractic and physical therapists provide dynamic benefits for increasing and maintaining overall health.

Body Composition

Hydration Guidelines

Drink according to thirst

The body knows when it needs water. Therefore drink when you are thirsty, not before. An adequate fluid intake should be timed according to feelings of thirst.

Estimate hourly sweat loss

Those that exercise or engage in regular physical activities for prolonged periods should weigh themselves before engaging in the exercise/activity. Then drink according to thirst as the event goes on, then weigh yourself after the activity. The goal is to maintain the same weight or be slightly less. If an individual weighs more than what they drank, then they drank too much.

Excess water consumption

If an individual is not thirsty, the recommendation is to not drink water in excess. Nausea and even vomiting could ensue. A simple indicator to determine if enough water is being consumed is to check urine color. If it is colorless or slightly yellow then an individual is drinking enough water.

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

American Association of Physical Therapists. www.apta.org

Cherkin, DC et al. “A comparison of physical therapy, chiropractic manipulation, and provision of an educational booklet for the treatment of patients with low back pain.” The New England journal of medicine vol. 339,15 (1998): 1021-9.

doi:10.1056/NEJM199810083391502

Fritz, Julie M. “Physical therapy in a value-based healthcare world.” The Journal of orthopedic and sports physical therapy vol. 42,1 (2012): 1-2. doi:10.2519/jospt.2012.0101

Shrier I. Does stretching help prevent injuries? Evidence-based Sports Medicine. Williston, VT: BMJ Books; 2002.