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Table Tennis Health Benefits: EP Chiropractic Wellness Clinic

By
Dr Alexander D Jimenez DC, APRN, FNP-BC, CFMP, IFMCP
-
Content man and woman playing tennis standing at both ends of table in playroom.

Table tennis is a sport that individuals of all ages and abilities can play. The small scale and reduced movement make it more accessible. It has become more physical, with professional players making fitness an important part of their training. However, at all levels, it offers moderate-intensity activity, which is good for the heart, mind, and body. Recreational table tennis has been found to increase concentration, stimulate brain function, help develop tactical thinking skills and hand-eye coordination, and provide aerobic exercise and social interaction.

Table Tennis Health Benefits: EP Chiropractic and Functional Team

Table Tennis

The setup and rules are similar to tennis and can be played solo or in doubles. The skills needed to develop are learning to hit and control the ball consistently. Table tennis can be complex, with various shots, spins, and styles, but the foundational skills required include:

Proper Footwork

  • Although the body does not move that far, footwork is essential with the quick movements that are made in a short period.
  • Basic footwork techniques include fast dynamic movement, balance, and weight distribution.

Serving

  • Basic serving is necessary to get the point going.
  • There are many types of service in table tennis, but the major ones are the forehand and backhand serve.

Forehand and Backhand Strokes

  • Different stroke styles can be used, but forehand and backhand strokes are the most common.
  • Learning how the body activates and responds to the swing, the point of contact and the follow-through of each stroke is essential to get the most out of each stroke.

Speed and Agility

  • Table tennis is a fast-twitch muscle sport that utilizes quick bursts of energy and explosive strength.
  • Coaches and players use a combination of hybrid, high-intensity, and functional training to condition the body.
  • High-intensity interval training incorporates explosive movements, like squat jumps, to activate the muscles and the anaerobic threshold.

Hand-eye coordination

  • Playing improves hand-eye coordination skills and stimulates mental alertness and concentration.
  • This is great for sharpening overall reflexes.

Health Benefits

Table tennis offers several health benefits that include:

  • It is a social sport that provides a fun way to spend time with family and friends.
  • The overall risk for injury is low.
  • Easy on the muscles and joints.
  • Increases energy.
  • Improves balance.
  • Improves reflexes.
  • Burns calories.
  • Keeps the brain sharp.
  • Relieves stress.

Table Tennis

References

Biernat, Elżbieta, et al. “Eye on the Ball: Table Tennis as a Pro-Health Form of Leisure-Time Physical Activity.” International journal of environmental research and public health vol. 15,4 738. 12 Apr. 2018, doi:10.3390/ijerph15040738

Picabea, Jon Mikel, et al. “Physical Fitness Profiling of National Category Table Tennis Players: Implication for Health and Performance.” International journal of environmental research and public health vol. 18,17 9362. 4 Sep. 2021, doi:10.3390/ijerph18179362

Pilis, Karol, et al. “Body composition and nutrition of female athletes.” Roczniki Panstwowego Zakladu Higieny vol. 70,3 (2019): 243-251. doi:10.32394/rpzh.2019.0074

Zagatto, Alessandro Moura, et al. “Energetic demand and physical conditioning of table tennis players. A study review.” Journal of sports sciences vol. 36,7 (2018): 724-731. doi:10.1080/02640414.2017.1335957

Zhu, Ke, and Lina Xu. “Analysis on the Influence of Table Tennis Elective Course on College Students’ Health.” Journal of healthcare engineering vol. 2022 8392683. 17 Jan. 2022, doi:10.1155/2022/8392683

Different Stretches To Improve Hip Mobility

By
Dr Alexander D Jimenez DC, APRN, FNP-BC, CFMP, IFMCP
-

Introduction

The hips in the lower portions of the body allow the legs to move the host from one location to another and provide stability to support the upper body’s weight. The hips will enable the torso to twist and turn without feeling pain. This is due to the various muscles and ligaments surrounding the pelvic bone and hip joint socket that allow the motion to be possible. However, when various injuries or factors start to affect the multiple muscles surrounding the pelvis or there is a chronic condition like osteoarthritis that causes wear and tear on the hip joints can cause underlying symptoms associated with the hips and cause many individuals to have difficulty when moving around. Luckily there are ways to improve hip mobility and the surrounding muscles in the hip and pelvic region of the body. Today’s article looks at the causes of the development of tight hips in the body and how different stretches can release tight hip flexor muscles. We refer our patients to certified providers that incorporate techniques and multiple therapies for many individuals suffering from hip pain and its correlating symptoms that can affect the musculoskeletal system in the hips, legs, and lumbar region of the spine. We encourage and appreciate each patient by referring them to associated medical providers based on their diagnosis when it is appropriate. We understand that education is a fantastic way when asking our providers intricated questions at the patient’s request and understanding. Dr. Jimenez, D.C., only utilizes this information as an educational service. Disclaimer

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What Causes The Body To Develop Tight Hips?

 

Have you been dealing with hip mobility issues? When you sit, do you feel uncomfortable, and your hip muscles become tight? Or do you have a decreased range of motion when moving your hips? It could correlate with your hips if you have been experiencing muscle pain issues in the lower extremities. The hips help stabilize the upper and lower portions of the body while providing the full leg’s range of motion. When a person begins to sit for long periods or twist their body in a weird position, it can cause the muscles that surround the hips to become shortened. Other issues, like chronic conditions, can play a role in developing tight hip flexors. Studies reveal that various pathologies affecting the hips, lumbar spine, and lower extremities could strongly correlate with restricted hip mobility that can cause harmful effects that can affect the hips. To that point, some of the symptoms associated with tight hip flexors include:

  • Instability
  • Hypermobility
  • Limited range of motion
  • Reduce muscle strength in the groin
  • Muscle cramps
  • Sharp, sudden pain in the hips, pelvis, or groin
  • Low back pain
  • Piriformis syndrome

Other research studies mentioned that hypermobility disorders could affect the hip joints. Hypermobility disorders like EDS (Ehlers-Danlos syndrome) could cause micro or macro-trauma on the hip joint and affect the ligaments surrounding the hip joint. To that point, it can cause the hip flexor muscles to become tense and potentially affect how a person moves, which then causes soft tissue injuries and chronic pain.

Hip Flexor Stretches-Video

Mobility Monday: Hip Flexor Stretches with Jordan Cook

Do you feel tight along your hips? Do you see yourself hobbling around when walking? Or do you feel aches or strains when stretching? Many of these issues correlate with tight hip flexors that could result from hip pain in the lower extremities. When a person has tight hip flexors, it could be due to them constantly sitting down, causing the hip muscles to be shortened, or chronic conditions that can affect the hip joint and muscles. However, there are various ways to prevent tight hip flexors and regain mobility back to the hips. Studies reveal that stretching combined with core stabilization can help improve the hip’s range of motion while ensuring core endurance exercises can help strengthen the surrounding muscles in the hip area. The video above shows stretches targeting the hip flexor muscles and helps improve hip mobility.

Different Stretches To Release Tight Hip Flexors

Studies have shown that the hip flexor muscles are the main contributors to lumbar spine stability when releasing tight hip flexor muscles. So when there are tight hip flexors, it can cause overlapping risk profiles to the lumbar spine, which leads to pain and impairment in performance. The best way to reduce the pain-like symptoms associated with tight hip flexors is by stretching the lower half of the body to reduce muscle strain and tightness in the hip flexors. Additional studies have found that stretching combined with exercises targeting the low back can reduce the pain caused in the low back and help improve stability and strengthen the surrounding muscles located in the hips. Now it is important to remember that stretching for at least 5-10 minutes before and after working out allows the muscles to warm up and improve flexibility. Below are some different stretches that can release tight hip flexors.

 

High Crescent Lunge

 

  • While standing on the mat, take a step forward to allow your right foot to be in a staggard stance *Think in a lunge position.
  • Bend the front knee gently while keeping the back leg straight, as this allows the heel in the back leg to be lifted off the mat; the bent front knee enables the thigh to be parallel to the floor, and the right foot is pressed flat on the mat.
  • Square up the hips, so they face toward the mat’s front.
  • Extend the arm up towards the ceiling to stretch upwards while pressing into the mat to feel the hips stretch
  • Hold for five breaths before slowly rising out of the lunge position and repeating on the other side. 

This stretch helps release tension in the hip flexors and quads while warming up the muscles and increasing blood flow to the legs.

 

Knee-To Chest Stretch

 

  • Lie on the mat with both legs extended out and feet flexed.
  • Pull on the left knee to the chest while keeping the right leg straight, and the lumbar portion of the back is pressed into the mat.
  • Hold the position while taking deep breaths for 30 seconds to 2 minutes.
  • Release slowly and repeat on the right leg *You can lift both knees to your chest and rock slowly from side to side to relieve low back tension as an alternative.

This stretch is extremely helpful for tight hamstrings and allows the tense muscles on the hips and lower back to relax while increasing blood flow back to the muscles.

 

Piriformis Stretch

 

  • On the mat, sit with both legs extended out.
  • Cross the right leg over the left and place the other flat on the floor while the left foot is flexed
  • Place the right hand behind the body while the left elbow is on the right knee.
  • On inhale, press the right leg to the left while allowing the torso to twist on the right.
  • Take five breaths for a deeper stretch and switch sides to repeat the action with the left hand *If you have low back pain issues, the modified version allows you to use your left hand to pull the right quad in and out to the left and vice versa.

This stretch helps loosen tight muscles in the lower back, hips, and glutes. If you have sciatic nerve pain associated with piriformis syndrome, this stretch helps release muscle tension from the piriformis muscle aggravating the sciatic nerve.

Happy Baby Pose

 

  • Lie on the mat with both knees bent and feet on the ground.
  • On inhale, lift the feet off the ground and grab the outer sections of the feet with your hands.
  • Then gently pull the feet towards the chest and allow the knees to lower to the ground, on either side of the body, while keeping the back flat on exhale.
  • Hold the position for at least five breaths.

This stretch helps with the inner thigh muscles or hip adductors and helps them become loose and mobile without feeling any strain or tension.

 

Bridge Pose

 

  • On the mat, lie on your back and sides, and extend your arms while your feet are flat on the floor with your knees bent.
  • Press with your heels to lift the hips and allow the feet to walk a few steps toward the body. *Keep the feet and knees hip-width apart.
  • Clasp hands together underneath the body and press them into the mat
  • Hold the position for five breaths.

This stretch helps take the pressure off the hip muscles while strengthening the glutes and abdominal muscles.

 

Conclusion

When it comes to releasing tight hip flexors after sitting for a long time or having hip issues affecting your low back or pelvis, Doing different stretches that target the hips can reduce the pain and release tight muscles associated with other conditions that can affect the body. The hips are important to take care of since they provide mobility and stability to the upper and lower portions of the body. They support the upper body’s weight while providing a huge range of motion to the legs. Incorporating these different stretches can reduce the pain that they have been under and help warm up the other muscles that surround the lower extremities.

 

References

Lee, Sang Wk, and Suhn Yeop Kim. “Effects of Hip Exercises for Chronic Low-Back Pain Patients with Lumbar Instability.” Journal of Physical Therapy Science, U.S. National Library of Medicine, Feb. 2015, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4339134/.

Moreside, Janice M, and Stuart M McGill. “Hip Joint Range of Motion Improvements Using Three Different Interventions.” Journal of Strength and Conditioning Research, U.S. National Library of Medicine, May 2012, https://pubmed.ncbi.nlm.nih.gov/22344062/.

Reiman, Michael P, and J W Matheson. “Restricted Hip Mobility: Clinical Suggestions for Self-Mobilization and Muscle Re-Education.” International Journal of Sports Physical Therapy, U.S. National Library of Medicine, Oct. 2013, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3811738/.

Reiman, Michael P, and J W Matheson. “Restricted Hip Mobility: Clinical Suggestions for Self-Mobilization and Muscle Re-Education.” International Journal of Sports Physical Therapy, U.S. National Library of Medicine, Oct. 2013, https://www.ncbi.nlm.nih.gov/pmc/articlhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC8027473/es/PMC3811738/.

Disclaimer

Therapeutic use of *ANTI-INFLAMMATORY* Botanicals & Phytochemicals | 2023 El Paso, tx

By
Dr Alexander D Jimenez DC, APRN, FNP-BC, CFMP, IFMCP
-
Therapeutic use of *ANTI-INFLAMMATORY* Botanicals & Phytochemicals | 2023 El Paso, tx
Welcome to our newest educational presentation, in this episode an expert will teach us about the therapeutic uses of Anti-Inflammatory Botanicals & phytochemicals! Stay tuned for more educational presentations brought to you by Dr. Alex Jimenez 2x!

We are excited you are taking positive steps to learn about health challenges affecting you and your family. There is the power in making educated decisions about your health by gaining high-level science-based truth and knowledge. We work to uncover the root causes of health issues. Our unique health approach uses functional wellness principles to identify and treat health issues’ potential underlying causes.

Our care plans are base on Functional Medicine as a systems approach based on biology that focuses on identifying and addressing the root cause of disease. We focus on the paradigm that symptom or differential diagnosis may be one of many contributing factors to an individual’s illness.

This approach shifts from the traditional disease-centered focus of most medical practices to a more holistic person-centered approach.

Our discussions team includes Integrative Doctors, Functional Medicine Experts, Nutritionists, Health Coaches, Chiropractors, Physical Medicine Doctors, Therapists, and Exercise Performance Specialists.
We provide clinical insights, treatment options, and methods to achieve clinically sound, specific measured goals.*

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We present, bridge, and connect these various health programs, functional medicine protocols, fitness methods, injury recovery programs, and offer complete wellness packages.

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Ultimately, we empower you to achieve and maintain your personalized, healthy way of living by understanding the root causes of disorders.

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LIVING, LOVING & MATTERING

Join us in improving your health.

Blessings,

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Notice: Our information scope is limited to musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present talks and clinical collaboration with specialists from a wide array of disciplines. Each specialist in our events is governed by their professional scope of practice and their jurisdiction of licensure.

The information in these events is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.

Our presentations are designed to share knowledge and information from Dr. Jimenez’s research, experience, and collaborative functional medicine community. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional.
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Whiplash Nerve Injury: EP Functional Health and Wellness Clinic

By
Dr Alexander D Jimenez DC, APRN, FNP-BC, CFMP, IFMCP
-
Senior medic consulting woman at facility, wearing cervical neck collar to cure injury and pain. Specialist and patient with medical foam brace talking about recovery in waiting room at health center.

Neck injuries and whiplash symptoms can be minor and go away within a few days. However, whiplash symptoms can manifest days later and become varied and chronic, ranging from severe pain to cognitive problems. These are collectively called whiplash-associated disorders because of the varied complexity of the symptoms. A common condition is a whiplash nerve injury. These injuries can be severe and require chiropractic treatment.

Whiplash Nerve Injury: EP's Chiropractic TeamWhiplash Nerve Injury

Surrounding muscles, tissues, bones, or tendons can cause a whiplash nerve injury. The neck’s spinal nerve roots become compressed or inflamed, leading to cervical radiculopathy symptoms of tingling, weakness, and numbness that can radiate down the shoulder, arm, hand, and fingers. Typically, cervical radiculopathy is only felt on one side of the body, but in rare cases, it can be felt on both sides if more than one nerve root is affected.

Neurological Cervical Radiculopathy

  • Neurological problems can become severe and can reduce the ability to perform many routine tasks, such as gripping or lifting objects, writing, typing, or getting dressed.

Cervical radiculopathy involves one or more of the following neurological deficiencies.

  • Sensory – Feelings of numbness or reduced sensation. There can also be tingling and electrical sensations.
  • Motor – Weakness or reduced coordination in one or more muscles.
  • Reflex – Changes in the body’s automatic reflex responses. An example is a diminished ability or reduced hammer reflex exam.

Symptoms

Because every case is different, symptoms vary depending on the location and severity. Symptoms can flare up with certain activities, like looking down at a phone. The symptoms then go away when the neck is upright. For others, symptoms can become chronic and do not resolve when the neck is resting and supported. Common symptoms include:

Fatigue

  • Decreased energy levels could be related to sleep problems, depression, stress, pain, concussion, or nerve damage.

Memory and/or concentration problems

  • Cognitive symptoms could involve difficulty with memory or thinking.
  • Symptoms can start shortly after the injury or not appear until hours or days later.
  • Cognitive problems could be from a brain injury or related to various types of stress.

Headaches

  • This could be neck muscles tightening or a nerve or joint becoming compressed or irritated.

Dizziness

  • Dizziness could be from neck instability, a concussion/mild traumatic brain injury, and nerve damage.

Vision problems

  • Blurry vision or other visual deficits could result from any number of causes, including concussion or nerve damage.
  • Vision problems could also contribute to dizziness.

Ringing in the ears

  • Also called tinnitus, this can be ringing or buzzing in one or both ears and can range from intermittent and minor to constant and severe.
  • Whiplash complications such as injury to the brain region that controls hearing, nerve or vascular damage, jaw injury, or stress can lead to tinnitus.

Chiropractic Care

The appropriate chiropractic treatment is unique to each whiplash nerve injury and is directed at the primary dysfunctions detected during the initial examination. A personalized treatment plan addresses factors in an individual’s work, home, and recreational activities. Treatment includes:

  • Massage manual and percussive for nerve and muscle relaxation
  • Decompression therapy
  • Nerve release techniques
  • Targeted stretches and exercises
  • Ergonomics
  • Health and nutritional recommendations

El Paso’s Chiropractic Team

References

Goldsmith R, Wright C, Bell S, Rushton A. Cold hyperalgesia as a prognostic factor in whiplash-associated disorders: A systematic review. Man Ther. 2012; 17: 402-10.

McAnany SJ, Rhee JM, Baird EO, et al. Observed patterns of cervical radiculopathy: how often do they differ from a standard “Netter diagram” distribution? Spine J. 2018. pii: S1529-9430(18)31090-8.

Murphy DR. History and physical examination. In: Murphy DR, ed. Conservative Management of Cervical Spine Syndromes. New York: McGraw-Hill, 2000:387-419.

Shaw, Lynn, et al. “A systematic review of chiropractic management of adults with Whiplash-Associated Disorders: recommendations for advancing evidence-based practice and research.” Work (Reading, Mass.) vol. 35,3 (2010): 369-94. doi:10.3233/WOR-2010-0996

Travell JG, Simons DG. Myofascial Pain and Dysfunction: The Trigger Point Manual. Vol. 1, 2nd ed. Baltimore, MD: Williams and Wilkens, 1999.

Exercises For Upper Back Pain

By
Dr Alexander D Jimenez DC, APRN, FNP-BC, CFMP, IFMCP
-

Introduction

The various muscles and ligaments that encompass the back help protect the spine’s thoracic region. The spine has three sections: cervical, thoracic, and lumbar, which assist the body with bending, turning, and twisting. For the thoracic spine, various muscles like the rhomboid, trapezoid, and other superficial muscles provide functionality to the scapula or shoulder blades to stabilize the ribcage. When the body succumbs to injuries or traumatic forces, it can develop myofascial pain syndrome associated with upper back pain. Upper back pain can lead to unwanted symptoms affecting their quality of life. Fortunately, various exercises target the upper portion of the back and can strengthen multiple muscles from injuries. Today’s article looks at the effects of upper back pain in the body and shows a few stretches and exercises that can support the various muscle groups in the upper back region. We refer our patients to certified providers that incorporate techniques and multiple therapies for many individuals suffering from upper back pain and its correlating symptoms that can affect the musculoskeletal system in the neck, shoulders, and thoracic region of the spine. We encourage and appreciate each patient by referring them to associated medical providers based on their diagnosis when it is appropriate. We understand that education is a fantastic way when asking our providers intricated questions at the patient’s request and understanding. Dr. Jimenez, D.C., only utilizes this information as an educational service. Disclaimer

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The Effects Of Upper Back Pain In The Body

 

Have you been experiencing stiffness around or near your shoulder blades? Do you feel muscle strain when you are rotating your shoulders? Or does it hurt when you stretch your upper back in the morning? Many of these issues are signs and symptoms of upper back pain. Studies reveal that back pain is one of the most common complaints many individuals would go for emergency care. Back pain can affect the different regions in the back and cause unwanted symptoms in various areas in the upper back. Additional studies mentioned that persistent pain in the thoracic region could cause hyper-sensitization of the intercoastal nerves that mimic other conditions affecting the back. Some of the causes and effects that can lead to the development of upper back pain include:

  • Poor posture
  • Improper lifting
  • Traumatic events or injuries
  • Chronic diseases (Osteoporosis, Scoliosis, Kyphosis)

When this happens, it can lead to overlapping conditions that mimic other issues and, if not treated right away, leave individuals with chronic disabling symptoms that correlate with upper back pain.

 

Upper Back Pain Relief-Video

Upper Back Pain Relief Exercises in 10 Min

Have you been experiencing stiffness in your shoulders or neck? Do you feel aches and pains when stretching your arms? Or what about feeling muscle strain when lifting a heavy object? Many of these factors correlate with upper back pain affecting the thoracic spine region. When this happens, it can lead to overlapping risk profiles that can develop into different issues that can cause even more pain to the body. There are various ways to prevent upper back pain from causing further issues to the individual and can relieve the pain associated with it. Many people would go to chiropractic therapy to have their spine re-aligned to bring adequate relief or incorporate upper back exercises and stretches to relieve tension accumulated in the neck and shoulder regions. The video above explains how stretches work for different muscle regions in the upper back and provide relief to the thoracic spine.

Exercises For Upper Back Pain

Regarding the upper back, it is important to understand that incorporating various exercises that target the thoracic region can cause prolonged injuries. Studies reveal that different back exercises focus not only on the back but the shoulders, arms, chest, core, and hips providing stability, balance, and coordination to the individual. This allows the muscles in the back region to improve strength and endurance over time when a person continues to work out. More studies reveal that protocols like the McKenzie back exercise are effective programs to treat various musculoskeletal conditions that can cause pain in the back. Many physical therapists use this protocol on their patients to relieve back pain and help improve their muscular structure to have better posture.

 

Warm Up

Just like any individual that is starting to get back to their health and wellness through exercise, the most important step that anyone has to do is warming up their muscles before getting into a workout. Warming up each muscle group can prevent future injuries and increase blood flow before starting the exercise. Many individuals would incorporate stretches and foam rolling for 5-10 minutes to ensure that each muscle is ready to perform with maximum effort.

Exercises

After the body is warmed up, it is time to begin the exercise regime. Many different exercise movements target each muscle group and help build muscle mass and improve functionality. It is important to build up momentum when it comes to working out. Starting slowly with minimum reps and sets is important to ensure the exercise is done correctly. Afterward, the individual can increase the workout reps and go with a heavier weight. Below are some of the exercise routines that are suited for the upper back.

Superman

 

  • Lie on your stomach and extend your arms above the head
  • Keep neck in a neutral position and lift legs and arms off the floor at the same time
  • Make sure to use the back and glutes to lift
  • Briefly pause at the top, then return to starting position
  • Complete three sets of 10 reps

This exercise helps strengthen the spine and surrounding muscles to support the spine and reduce any future injuries from upper back pain.

 

Reverse Dumbbell Flies

 

  • Grab light weighted dumbbells
  • Hinge at the waist at 45 degrees while standing
  • Make sure the arms are hanging down with the weights
  • Keep the neck in a neutral position while gazing down
  • Lift the arms (with the dumbbells) out to the side and upwards
  • Squeeze the shoulders together at the top during this movement
  • Complete three sets of 8-12 reps

This exercise is excellent for strengthening the muscles that surround the shoulder and upper back.

 

Rows

 

  • Use a resistance band or a light weighted dumbbell.
  • For the resistance band, affix the band to a stable surface above eye level. For the light weighted dumbbells, extend the arms in front of the body above eye level.
  • Use an overhead grip when holding the resistance band handles and the light weighted dumbbells.
  • Pull resistance bands or dumbbells toward the face.
  • Flare out the upper arms to the sides
  • Squeeze the shoulders together
  • Pause for a bit and then return to starting position
  • Complete three sets of 12 reps

This exercise helps strengthen the shoulder muscles and prevent future injuries from occurring in the upper back.

 

Conclusion

Some various muscles and ligaments encompass the back and help protect the spine’s thoracic region. These muscles help with the stabilization of the ribcage and help provide the functionality to the upper back. When multiple factors cause traumatic injuries to the upper back, it can lead to pain-like symptoms that can cause overlapping features and affect a person’s quality of life. Luckily, various exercises target the upper back and surrounding muscle groups. Each activity targets all the muscles in the upper back and allows a person to regain health and wellness without constant pain.

 

References

Atalay, Erdem, et al. “Effect of Upper-Extremity Strengthening Exercises on the Lumbar Strength, Disability and Pain of Patients with Chronic Low Back Pain: A Randomized Controlled Study.” Journal of Sports Science & Medicine, U.S. National Library of Medicine, 1 Dec. 2017, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5721192/.

Casiano, Vincent E, et al. “Back Pain – Statpearls – NCBI Bookshelf.” In: StatPearls [Internet]. Treasure Island (FL), StatPearls Publishing, 4 Sept. 2022, https://www.ncbi.nlm.nih.gov/books/NBK538173/.

Louw, Adriaan, and Stephen G Schmidt. “Chronic Pain and the Thoracic Spine.” The Journal of Manual & Manipulative Therapy, U.S. National Library of Medicine, July 2015, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4534852/.

Mann, Steven J, et al. “McKenzie Back Exercises – Statpearls – NCBI Bookshelf.” In: StatPearls [Internet]. Treasure Island (FL), StatPearls Publishing, 4 July 2022, https://www.ncbi.nlm.nih.gov/books/NBK539720/.

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Neck Aches Caused by Tight Thoracic Mid-Back Muscles

By
Dr Alexander D Jimenez DC, APRN, FNP-BC, CFMP, IFMCP
-
Osteopath performing a scapula myofascial massage on a young woman manipulating the shoulder blade and muscles applying pressure with his hands

Neck aches, soreness, and pain symptoms are not always neck-related. Tight thoracic or mid-back muscles can pull on the neck muscles causing various symptoms. Upper back tightness occurs anywhere from the neck’s base to the bottom of the rib cage. The bones in the upper area don’t move or flex as much as the neck and low back. This can lead individuals to believe there is nothing wrong with the mid-back, as there are no pain symptoms or signs of discomfort. However, individuals don’t realize how tight the muscles are, which can go on for years, causing neck issues. Injury Medical Chiropractic and Functional Medicine Clinic can relieve symptoms, release, and relax tight muscles, increase circulation, and restore optimal function.

Neck Aches Caused by Tight Thoracic Mid-Back Muscles

Mid-Back Muscle Tightness

The upper and middle back is the thoracic spine. The thoracic spine has twelve small bones called vertebrae. Each vertebra on the thoracic spine is connected to a pair of ribs. The ribs wrap around the body and attach to a long, flat sternum bone. This forms the rib cage. The bones in the upper back work with the ribs to stabilize the back and protect vital organs, including the heart and lungs. The tightening and pulling eventually cause neck aches that can come out of nowhere; even when not moving and looking straight ahead, there can be persistent dull achiness or stinging sensations.

Causes

Unhealthy posture, disc problems, injuries, fractures, or other issues or conditions can cause mid-back muscle tightness.

Posture

  • Constant sitting or standing combined with unhealthy posture and being hunched over can cause the muscles to tighten, limiting mobility.

Holding Onto Stress

  • Chronic stress can cause muscle tightening, whether it is in the low back, mid-back, neck, or elsewhere.

Hereditary

  • Individual genetic makeup may make the body more susceptible to muscle tightness.
  • For example, individuals with a lot of muscle tone vs. individuals with less muscle tone may experience muscle tightness more often.

Adequate Hydration

  • Being properly hydrated is important for muscle and joint lubrication.
  • Water provides nutrients to contracting muscles.
  • This keeps the body loose and ready for movement.

Muscle Imbalance and Underlying Weakness

  • Individuals that tend to work one side of the body more than the other or have repeatedly been moving in a certain way for years can cause muscle imbalances and trigger points to develop.
  • If muscle tightness continues, even after stretching, it could be an underlying weakness.
  • The muscles can sometimes seize up and guard, so they feel tight when they have become chronically weak and not strong enough to meet the physical demands.

Chiropractic Care

Chiropractic care involves various therapies to address the root cause fully and relieve neck aches. These include:

  • Massage therapies to break up compacted muscle tissue.
  • Remove trigger points.
  • Relax the muscles to a pliable state.
  • Perform chiropractic adjustments to realign the spine.
  • Stretching and strengthening.
  • Posture training that includes stretches/exercises.
  • Nutritional plans to help strengthen muscles.

Thoracic Tension Release

References

Gatt, Adrianna, et al. “Anatomy, Fascia Layers.” StatPearls, StatPearls Publishing, Jul 25, 2022.

Liebsch, Christian, and Hans-Joachim Wilke. “How Does the Rib Cage Affect the Biomechanical Properties of the Thoracic Spine? A Systematic Literature Review.” Frontiers in bioengineering and biotechnology vol. 10 904539. Jun 15, 2022, doi:10.3389/fbioe.2022.904539

Maciejewska-Skrendo, Agnieszka et al. “Genetics of Muscle Stiffness, Muscle Elasticity and Explosive Strength.” Journal of human kinetics vol. 74 143-159. 31 Aug. 2020, doi:10.2478/hukin-2020-0027

Modes RJ, Lafci Fahrioglu S. Anatomy, Back. [Updated 2022 Feb 5]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK539746/

Page, Phil. “Current concepts in muscle stretching for exercise and rehabilitation.” International journal of sports physical therapy vol. 7,1 (2012): 109-19.

Petrofsky, Jerrold et al. “The Efficacy of Sustained Heat Treatment on Delayed-Onset Muscle Soreness.” Clinical journal of sports medicine: official journal of the Canadian Academy of Sports Medicine vol. 27,4 (2017): 329-337. doi:10.1097/JSM.0000000000000375

An Overview Of Parkinson’s Disease Affecting The Body

By
Dr Alexander D Jimenez DC, APRN, FNP-BC, CFMP, IFMCP
-

Introduction

The brain is one of the most powerful organs providing somatic and peripheral signals throughout the body. The brain ensures that the body stays functional and sends the right amount of neurons and other necessary substances to the various muscles, vital organs, tendons, and ligaments so that the host can continue to move, whether in an active or resting state. However, as the body ages naturally, so does the brain, as numerous factors can affect the body in multiple ways. Chronic conditions like neurodegenerative disorders can affect how the brain functions in the body and can cause a cascading effect on the body that affects not only the motor skills but the muscles, ligaments, and vital organs. Today’s article looks at one of the neurodegenerative disorders known as Parkinson’s disease, how it affects the body, and how to manage Parkinson’s early on to prevent it from affecting the brain. We refer our patients to certified providers that incorporate techniques and various therapies for many individuals from Parkinson’s disease and its correlating symptoms that can affect the musculoskeletal system. We encourage and appreciate each patient by referring them to associated medical providers based on their diagnosis when it is appropriate. We understand that education is a fantastic way when asking our providers intricated questions at the patient’s request and understanding. Dr. Jimenez, D.C., only utilizes this information as an educational service. Disclaimer

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What Is Parkinson’s Disease?

 

Do you often find yourself slurring your words? Have you been noticing you’ve constantly been slouching over, and it is affecting your posture? Or have you been dealing with stiffness in different muscle areas? If you have been experiencing any of these symptoms, it could correlate to the early signs of Parkinson’s disease. Studies reveal that Parkinson’s disease is a slow, progressive neurodegenerative disorder affecting about 1% of the world population over 60. This neurological disorder is common, and while it commonly affects men more than women, it causes the basal ganglia to deteriorate over time and causes numerous symptoms to affect the body’s motor function. Additional studies reveal that environmental influences like smoking and endocrine factors could potentially cause overlapping risk profiles that cause early development of Parkinson’s disease. Some of the symptoms that are most common with Parkinson’s disease include:

  • Loss of motor function in the hands and feet
  • Body Tremors when resting
  • Muscle stiffness
  • Unstable posture
  • Unable to write, speak or swallow
  • Sleep issues
  • Cognitive dysfunction
  • Urinary disturbances

These various symptoms cause body dysfunction in the multiple muscles and vital organs and can lead to overlapping risk issues that can mask Parkinson’s disease.

 

How Does Parkinson’s Affect The Body?

 

When Parkinson’s disease affects how the brain sends neuron signals to allow the body’s motor skills to function in each muscle group, the signs and symptoms can vary for each individual. Early symptoms are mild and go unnoticed. However, since Parkinson’s disease affects the body’s motor skills, muscle weakness fits in the symptoms associated with Parkinson’s. Studies reveal that Parkinson’s is a neurodegenerative disorder often characterized by different motor symptoms; a muscular deficiency could cause joint and muscle instability and torque. Muscular deficiency in the body could cause the brain to signal the immune system to send out inflammatory cytokines to the various muscles and vital organs and cause abnormality in the body, which then affects the gut-brain connection and leads to gut dysbiosis associated with muscle stiffness.

 

Understanding Parkinson’s Disease- Video

Understanding Parkinson's disease

Have you been experiencing muscle weakness in different areas of your body? Do you feel constipated constantly? Or have you been dealing with cognitive issues affecting your quality of life? Many of these signs and symptoms are associated with a neurodegenerative disorder known as Parkinson’s disease. The video above explains what Parkinson’s disease is and how it affects the brain. Studies reveal that the association between the brain’s structure and Parkinson’s disease correlates to muscle deficiency in the body. Since Parkinson’s is a slow, progressive neurodegenerative disorder, one of the symptoms is muscle weakness. Muscle weakness does occur in the body when Parkinson’s disease starts to progress further and causes a deficit in the central activation of each muscle group. When this happens, numerous issues will begin to develop over time alongside Parkinson’s. On the bright side, there are various ways to slow the progression of Parkinson’s disease and restore the body’s functionality.

How To Manage Parkinson’s Disease Early

 

There are numerous ways that many individuals can slow the progression of Parkinson’s disease early on to prevent more issues from affecting the body’s motor skills. Getting enough exercise can help improve a person’s well-being and motor skills. Incorporating healthy foods and supplements that can improve brain function and reduce other symptoms like inflammation can help improve muscle and organ functionality. And finally, finding hobbies and setting boundaries can lower cortisol levels and decrease stress can be a positive impact on the brain; managing the progression of Parkinson’s can ensure a person’s well-being while making the brain from rewiring those neuron signals from going haywire.

 

Conclusion

Parkinson’s disease is a slow, progressive disorder that causes the brain’s basal ganglia to deteriorate and cause dysfunction in the body’s motor skills. When the brain’s neuron signals become haywire due to Parkinson’s, it can lead to muscle weakness in the body, and that can cause overlapping risk profiles in the body, causing more symptoms to mask Parkinson’s disease. Fortunately, there are numerous ways to slow the progression of Parkinson’s disease early on can reduce the symptoms of Parkinson’s:

  • Eating nutritious food for the brain
  • Exercising
  • Being mindful

When people incorporate these techniques into their lifestyle, they can regain their quality of life.

 

References

Frazzitta, Giuseppe, et al. “Differences in Muscle Strength in Parkinsonian Patients Affected on the Right and Left Side.” PloS One, U.S. National Library of Medicine, 25 Mar. 2015, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4373899/.

Kouli, Antonina, et al. “Chapter 1:Parkinson’s Disease: Etiology, Neuropathology, and Pathogenesis.” In: Stoker TB, Greenland JC, Editors. Parkinson’s Disease: Pathogenesis and Clinical Aspects [Internet]. Brisbane (AU), Codon Publications, 21 Dec. 2018, https://www.ncbi.nlm.nih.gov/books/NBK536722/.

Zafar, Saman, and Sridhara S Yaddanapudi. “Parkinson Disease – Statpearls – NCBI Bookshelf.” In: StatPearls [Internet]. Treasure Island (FL), StatPearls Publishing, 8 Aug. 2022, https://www.ncbi.nlm.nih.gov/books/NBK470193/.

Disclaimer

Sciatica From Working Out: EP Functional Wellness Clinic

By
Dr Alexander D Jimenez DC, APRN, FNP-BC, CFMP, IFMCP
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attentive american doctor examining injured back of sportsman lying on floor

Sciatica From Working Out: There are benefits from strenuous exercise and a level of acceptance of the discomfort that goes with exertion. While this is true to a certain degree, when individuals feel the pump and are in the workout zone, it can be very easy to take off and overdo it. This is when the body and the back become susceptible to injuries. Sciatica from working out occurs when added pressure on the sciatic nerve results in a compressed/pinched nerve. Left untreated can lead to further back problems and other health issues. The Injury Medical Chiropractic and Functional Medicine Team can relieve the compression, release the nerve, relax the muscles, and restore function.

Sciatica From Working Out: EP's Chiropractic Team

Sciatica From Working Out

Microtrauma

Building muscle and increasing strength require a certain amount of physical damage to the muscles for successful progress. Intense and heavy exercise tear the muscle tissues causing microtrauma that triggers a healing response that creates muscle mass. These micro-injuries can cause the back muscles to tighten up, shifting the spine out of alignment, causing the discs to slip and compress nerves, or by tight leg muscles like the piriformis swelling and squeezing the sciatic nerve.

Causes

Rest and Recovery

  • It’s important to understand that proper recovery is essential to an exercise program.
  • It can take up to 72 hours to recover from the microtears.
  • Individuals that go right back for a similar workout can aggravate existing micro tears while creating more, resulting in a downward cycle of symptoms that can lead to other problems or become a chronic condition.
  • Rotating to exercises that go easy on the back and leg muscles assists in the normal healing and development of muscle tissue.

Not Warming up Before Workout

  • Not warming up before exercising can cause injuries.
  • When muscles are cold and not warmed up properly, they can become stiff and inflexible, causing them to strain and tear when exposed to sudden, intense exertion.
  • Before performing any exercise, always start with a low-impact, gentle warm-up.

Not Stretching Properly or at All

  • Full-body stretching is necessary as the torn, tight muscles need to be relaxed and kept loose.
  • Make sure to stretch the hamstrings and hips thoroughly.
  • After each workout, take 10 minutes and stretch.

Not Stretching After

  • Always do some stretching after a workout.
  • Stretching after can help prevent muscle fatigue and soreness from a lactic acid buildup.

Starting With Heavy Weights

  • Many injuries happen because individuals start too heavy.
  • Challenging the body’s performance is part of the process but should be done in small steps.
  • Start with lighter weights and add more gradually.

Improper Posture and Form

  • A leading cause of back problems is poor posture and form.
  • Curving the back while lifting weights is the most error.
  • Overarching can also cause injury.
  • When performing push-ups or planks, avoid sinking the hips.

Hard Surfaces

  • For runners, hard surfaces like concrete or asphalt force the body and back to absorb most of the impact.
  • This compresses the vertebrae, which can irritate the sciatic nerve.
  • Rotate by using running trails or a treadmill.
  • Work on running with a shorter stride to reduce bounce and impact.
  • Incorporate cross-training.
  • Rotate upper body strength training to give the legs, gluteals, and back muscles a rest.

Chiropractic Rehabilitation

Chiropractic care, massage, and decompression therapy can relieve sciatica pain. Using spinal manipulation techniques and other therapies, chiropractors can alleviate the pressure on the nerve. Treatment involves:

  • X-rays are taken so that the chiropractor can understand the cause.
  • Massaging the muscles to relax and release them and increase circulation.
  • Stretching and applying controlled pressure to the joints.
  • Specific exercises and stretches will be recommended to do at home.
  • Health coaching and nutrition and wellness recommendations.

Personalized Sciatica Treatment

References

Bonasia DE, Rosso F, Cottino U, Rossi R. Exercise-induced leg pain. Asia Pac J Sports Med Arthrosc Rehabil Technol. 2015;2(3):73-84. doi:10.1016/j.asmart.2015.03.003

Cook CE, Taylor J, Wright A, Milosavljevic S, Goode A, Whitford M. Risk factors for first-time incidence sciatica: a systematic review. Physiother Res Int. 2014 Jun;18:65-78. doi:doi:10.1002/pri.1572

Koes BW, van Tulder MW, Peul WC. Diagnosis and treatment of sciatica. BMJ. 2007;334(7607):1313‐1317. doi:10.1136/bmj.39223.428495.BE

Lewis RA, Williams NH, Sutton AJ, et al. Comparative clinical effectiveness of management strategies for sciatica: a systematic review and network meta-analyses. (PDF). Spine J. 2015;15(6):1461-77. doi:10.1016/j.spinee.2013.08.049

Ropper AH, Zafonte RD. Sciatica. N Engl J Med. 2015;372(13):1240–8. doi:10.1056/NEJMra1410151

Salehi, Alireza, et al. “Chiropractic: Is it Efficient in Treatment of Diseases? Review of Systematic Reviews.” International Journal of community-based nursing and midwifery vol. 3,4 (2015): 244-54.

Myofascial Pain Syndrome Associated With Fibromyalgia

By
Dr Alexander D Jimenez DC, APRN, FNP-BC, CFMP, IFMCP
-

Introduction

When issues like autoimmune disorders start to affect the body for no reason, it can lead to chronic problems and conditions that can affect the various muscles and vital organs that cause overlapping risk profiles to the host. The body is a complex machine that allows the immune system to release inflammatory cytokines to the affected area when a person has acute or chronic pain. So when a person has an autoimmune disorder like fibromyalgia, it can affect their quality of life while amplifying painful sensations in their musculoskeletal system. Today’s article focuses on fibromyalgia and its systems, how this autoimmune disorder correlates with myofascial pain syndrome, and how chiropractic care can help reduce fibromyalgia symptoms. We refer our patients to certified providers that incorporate techniques and various therapies for many individuals with fibromyalgia and its correlating symptoms, like myofascial pain syndrome. We encourage and appreciate each patient by referring them to associated medical providers based on their diagnosis when it is appropriate. We understand that education is a fantastic way when asking our providers intricated questions at the patient’s request and understanding. Dr. Jimenez, D.C., only utilizes this information as an educational service. Disclaimer

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What Is Fibromyalgia?

 

Have you been dealing with unquestionable pain that is affecting your daily life? Do you feel fatigued when you are barely getting out of bed? Or have you been dealing with brain fog and aches all over your body? Many of these symptoms overlap with an autoimmune disorder known as fibromyalgia. Studies reveal that fibromyalgia is an autoimmune condition characterized by widespread chronic musculoskeletal pain that can correlate with neurosensory disorders that affect the nervous system. Fibromyalgia can affect about 4 million adults in America and roughly 2% of the general adult population. When people with fibromyalgia go through a physical examination, the test results would appear to be normal. That is because fibromyalgia can include multiple tender points in specific body areas and manifest as a primary or secondary condition while extending far beyond the defining criteria. Additional studies reveal that the pathogenesis of fibromyalgia could potently be linked with other chronic factors that affect the following systems:

  • Inflammatory
  • Immune
  • Endocrine
  • Neurological
  • Intestinal

 

The Symptoms

Many individuals, especially women, have fibromyalgia, which causes symptoms of multiple somato-visceral issues. To that point, it can often overlap and accompany fibromyalgia. Unfortunately, fibromyalgia is challenging to diagnose since the pain can last for several months to years. Studies have shown that even though fibromyalgia is challenging to diagnose when many other factors like genetics, immunological, and hormonal factors potentially play a part in this autoimmune disorder. Also, additional symptoms and specific diseases like diabetes, lupus, rheumatic diseases, and musculoskeletal disorder can be associated with fibromyalgia. Some of the following symptoms that many fibromyalgia individuals deal with include:

  • Fatigue
  • Muscle Stiffness
  • Chronic Sleep Issues
  • Trigger Points
  • Numbness and Tingling sensation
  • Abnormal menstrual cramps
  • Urinary issues
  • Cognitive issues (Brain Fog, Memory loss, Concentration issues)

 

An Overview Of Fibromyalgia-Video

Fibromyalgia | Signs & Symptoms, Associated Conditions

Have you been having trouble getting a good night’s sleep? Do you feel pain in different areas of your body? Or have you been dealing with cognitive issues like brain fog? Many of these symptoms correlate with an autoimmune disorder known as fibromyalgia. Fibromyalgia is an autoimmune disorder that is challenging to diagnose and can cause immense pain to the body. The video above explains how to notice the signs and symptoms of fibromyalgia and what associated conditions correlate with this autoimmune disorder. Since fibromyalgia causes widespread musculoskeletal pain, it can even affect the peripheral and central nervous systems. This causes the brain to send out neuron signals to cause an increase in sensitivity to the brain and spinal cord, which then overlaps with the musculoskeletal system. Since fibromyalgia causes pain to the body, it can present unrecognized symptoms that can be difficult to recognize and can be arthritis-related.

How Fibromyalgia Is Correlated With Myofascial Pain Syndrome

 

Since fibromyalgia can correlate with different chronic conditions, one of the most chronic disorders can mask the effects of fibromyalgia in the body: myofascial pain syndrome. Myofascial pain syndrome, according to Dr. Travell, M.D.’s book, “Myofascial Pain Syndrome and Dysfunction,” mentions that when a person has fibromyalgia causes musculoskeletal pain, overtime if not treated, can develop trigger points in the affected muscles. This causes muscle stiffness and tenderness in the taut muscle band. Additional studies mentioned that since myofascial pain syndrome and fibromyalgia have common muscular pain symptoms, they can cause tenderness and refer pain to different body locations. Fortunately, available treatments can help reduce the muscular pain symptoms caused by fibromyalgia associated with myofascial pain syndrome.

 

Chiropractic Care & Fibromyalgia Associated With Myofascial Pain

 

One of the available treatments that can help relieve the muscular pain from fibromyalgia associated with myofascial pain syndrome is chiropractic therapy. Chiropractic therapy is a safe, non-invasive treatment option that can help alleviate symptoms of body pain and swelling from a spinal subluxation. Chiropractic care uses manual and mechanical manipulation to re-align the spine and improve nerve circulation while increasing blood flow back to the joints and muscles. Once the body has been re-balanced from chiropractic therapy, the body can manage symptoms better and reduce the effects of fibromyalgia. Chiropractic therapy also provides a customized treatment plan and works with associated medical professionals to achieve maximum results and ensure the highest quality of life for the individual.

 

Conclusion

Fibromyalgia is one of the most common autoimmune disorders that affect most of the population and can be challenging to diagnose. Fibromyalgia is characterized by widespread chronic musculoskeletal pain that can correlate with neurosensory disorders and cause pain symptoms in the body. People with fibromyalgia also deal with myofascial pain syndrome, as both disorders cause muscle and joint pain. Luckily, treatments like chiropractic therapy allow spinal manipulation of the body to be re-aligned and restore functionality to the host. This reduces the symptoms caused by fibromyalgia and causes the individual to be pain-free and function normally.

 

References

Bellato, Enrico, et al. “Fibromyalgia Syndrome: Etiology, Pathogenesis, Diagnosis, and Treatment.” Pain Research and Treatment, U.S. National Library of Medicine, 2012, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3503476/.

Bhargava, Juhi, and John A Hurley. “Fibromyalgia – Statpearls – NCBI Bookshelf.” In: StatPearls [Internet]. Treasure Island (FL), StatPearls Publishing, 10 Oct. 2022, https://www.ncbi.nlm.nih.gov/books/NBK540974/.

Gerwin, R D. “Myofascial Pain and Fibromyalgia: Diagnosis and Treatment.” Journal of Back and Musculoskeletal Rehabilitation, U.S. National Library of Medicine, 1 Jan. 1998, https://pubmed.ncbi.nlm.nih.gov/24572598/.

Simons, D. G., and L. S. Simons. Myofascial Pain and Dysfunction: The Trigger Point Manual: Vol. 2:the Lower Extremities. Williams & Wilkins, 1999.

Siracusa, Rosalba, et al. “Fibromyalgia: Pathogenesis, Mechanisms, Diagnosis and Treatment Options Update.” International Journal of Molecular Sciences, U.S. National Library of Medicine, 9 Apr. 2021, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8068842/.

Disclaimer

IBD Back Symptoms: El Paso’s Sciatica Clinic

By
Dr Alexander D Jimenez DC, APRN, FNP-BC, CFMP, IFMCP
-
Massaging the back. Woman is in health center getting help by doctor.

Inflammatory bowel disease, or IBD, causes inflammation of the digestive tract lining, which often involves the deeper layers. Gastrointestinal or GI problems of the stomach and intestines often include diarrhea, weight loss, rectal bleeding, fatigue, and back pain. The inflammation can reach the spine’s joints, causing stiffness, discomfort, and pain symptoms. Injury Medical Chiropractic and Functional Medicine Clinic can help manage symptoms and guide individuals on treatment options.

IBD Back Symptoms: EP's Chiropractic Functional Medicine TeamIBD Back Pain

IBD is a set of conditions associated with chronic or intermittent inflammation of the gastrointestinal tract. It includes Crohn’s disease – CD and ulcerative colitis – UC. Although there are genetic components that predispose individuals to IBD, environmental factors appear to contribute the most. Research shows that IBD is likely related to disturbances in the gut’s flora, which include:

  • Bacteria
  • Fungi
  • Viruses

These set up a systemic inflammatory response.

Symptoms

Other environmental factors associated with IBD include the long-term use of birth control pills and nonsteroidal anti-inflammatory drugs/NSAIDs. Research theorizes that as the gut becomes inflamed, its normal integrity and structure become compromised and begin to leak out, causing an immune system overreaction response. This can cause non-gastrointestinal symptoms that include:

  • Fever
  • Anemia
  • Joint swelling
  • Varying pain sensations
  • Inflammation of blood vessels
  • Breathing problems
  • Vision issues

Other symptoms can include:

  • Anorexia
  • Nausea
  • Vomiting
  • Chest pain
  • Heartburn
  • Liver issues – For example, gallstones

Spine

IBD can cause low back pain as the IBD can inflame the spine’s joints, especially the sacrum, as well as cause abdominal cramps and rectal sensations that radiate to the low back area. However, irritation, inflammation, or infection of any central, abdominal, or pelvic organs can cause low back pain.

Diagnosis

  • Diagnosis requires a physical examination of the colon – a sigmoidoscopy or a colonoscopy is used.
  • Both procedures take a biopsy of the intestinal tissues, which is studied to determine the extent and degree of inflammation.
  • Depending on the circumstances, an X-ray could be used to show the depth or extent of the condition.

Chiropractic Management

A chiropractor can help individuals decrease or completely alleviate musculoskeletal symptoms by realigning the spine and pelvis and massaging, releasing, and relaxing the muscles, which increases circulation and soothes inflammation. The reason why chiropractic care can effectively treat IBD is its ability to stabilize the internal systems. When the central nervous system and immune system communicate and function properly, this prevents the immune system from attacking the body’s tissue cells, preventing inflammation. The chiropractic whole-body approach can also help with recommendations regarding lifestyle changes and nutritional anti-inflammatory modifications.

Ulcerative Colitis

References

Centers for Disease Control and Prevention. “What Is Inflammatory Bowel Disease (IBD)?” 2022, https://www.cdc.gov/ibd/what-is-IBD.htm

Danese S, Fiocchi C. Etiopathogenesis of inflammatory bowel diseases. World J Gastroenterol. 2006;12(30):4807-4812. doi:10.3748/wjg.v12.i30.4807

Limsrivilai, Julajak et al. “Systemic Inflammatory Responses in Ulcerative Colitis Patients and Clostridium difficile Infection.” Digestive diseases and sciences vol. 63,7 (2018): 1801-1810. doi:10.1007/s10620-018-5044-1

van Erp, S J et al. “classifying Back Pain and Peripheral Joint Complaints in Inflammatory Bowel Disease Patients: A Prospective Longitudinal Follow-up Study.” Journal of Crohn’s & colitis vol. 10,2 (2016): 166-75. doi:10.1093/ecco-jcc/jjv195

Zeitz, Jonas, et al. “Pain in IBD Patients: Very Frequent and Frequently Insufficiently Taken into Account.” PloS one vol. 11,6 e0156666. 22 Jun. 2016, doi:10.1371/journal.pone.0156666

Posture Adjustments Affects On The Muscles: Sciatica Clinic

By
Dr Alexander D Jimenez DC, APRN, FNP-BC, CFMP, IFMCP
-
Professional physiotherapist examining a female patient during a consultation in the clinic. Medicine and health care concept.

Making healthy posture adjustments is a process, especially for individuals that have been practicing unhealthy postures for years. Not only does the body have to relearn how to position itself correctly, but the muscles, especially those that haven’t been working, also have to adjust. This takes time and is usually at the beginning of postural training that individuals want to give up. This is because of the discomfort and soreness that goes with reactivating the core muscles. This is why it is recommended to go through the process with chiropractic care. A chiropractic therapy team can relieve sore muscles, strengthen the body, and help individuals gradually develop and maintain a healthy posture.

Posture Adjustments Affects On The Muscles: Injury Medical TeamPosture Adjustments

Unhealthy postures shift the body out of balance, straining and stressing the muscles, especially those that have to work overtime every day. This causes the muscles to stiffen and tighten up to the point that they begin to pull the skeletal system in different directions, causing various symptoms that can lead to chronic conditions. Muscles can stay tight for years, with individuals getting used to the feeling. Individuals stretch out, thinking the muscles are loose but don’t realize that they return to their tight position because of the unhealthy muscle memory that developed.

Muscle Imbalance

  • Muscle imbalances usually progress over time and are typically caused by daily habitual physical routines.
  • This causes premature and advanced wear and tear on the body.

Postural Dysfunction

  • Individuals all have positions they spend a lot of time in.
  • Postural dysfunction begins with unhealthy positioning that shifts the spine and other joints out of balance and alignment.
  • The muscles become compromised, which leads to various neuromusculoskeletal symptoms.

Symptoms

  • The head either leans forward or backward.
  • The knees are bent when standing or walking.
  • The shoulders become rounded.
  • A potbelly can begin to present.
  • Back discomfort symptoms.
  • Body aches, soreness, tightness, stiffness.
  • Muscle fatigue and weakness occur from being overworked.
  • Headaches can present throughout the day.

Chiropractic Realignment

The muscles have become like tough meat, and the underlying imbalances are straining the neuromusculoskeletal system. The muscle tissues need to be broken up/tenderized and loosened up. Then they can be thoroughly stretched and strengthened to optimal health. Chiropractic care will identify and correct the underlying imbalance, and massage therapy will break up and release the compacted muscle tissue. A personalized treatment plan will consist of the following:

  • Mobilizing the joints and stretching/releasing shortened tight muscles and soft tissues.
  • Strengthening the elongated, weaker muscles to correct the body’s alignment and movement control.
  • Health coaching to identify and recommend lifestyle and nutritional adjustments.
  • This will restore the bio-mechanical systems, ensuring that equal muscle length and strength on both sides of the system joint or motion segment are maintained.

Posture Adjustments and Foot Orthotics

References

Aino, Masaki, et al. “Comparison of spinal column alignment and autonomic nervous activity using the intersegmental tenderness test in the segment above.” Journal of physical therapy science vol. 33,8 (2021): 570-575. doi:10.1589/jpts.33.570

Creze, Maud, et al. “Posture-related stiffness mapping of paraspinal muscles.” Journal of anatomy vol. 234,6 (2019): 787-799. doi:10.1111/joa.12978

Joshi, Reema, and Nishita Poojary. “The Effect of Muscle Energy Technique and Posture Correction Exercises on Pain and Function in Patients with Non-specific Chronic Neck Pain Having Forward Head Posture-a Randomized Controlled Trail.” International journal of therapeutic massage & bodywork vol. 15,2 14-21. 1 Jun. 2022, doi:10.3822/ijtmb.v15i2.673

Langford, M L. “Poor posture subjects a worker’s body to muscle imbalance, nerve compression.” Occupational health & safety (Waco, Tex.) vol. 63,9 (1994): 38-40, 42.

McLean, Linda. “The effect of postural correction on muscle activation amplitudes recorded from the cervicobrachial region.” Journal of electromyography and kinesiology: official journal of the International Society of Electrophysiological Kinesiology vol. 15,6 (2005): 527-35. doi:10.1016/j.jelekin.2005.06.003

Szczygieł, Elżbieta et al. “The Impact of Deep Muscle Training on the Quality of Posture and Breathing.” Journal of motor behavior vol. 50,2 (2018): 219-227. doi:10.1080/00222895.2017.1327413

Different Diagnosis For Myofascial Pain Syndrome In The Body

By
Dr Alexander D Jimenez DC, APRN, FNP-BC, CFMP, IFMCP
-

Introduction

The body is a complex machine with various muscles, tendons, ligaments, and vital organs that each play a specific role in maintaining functionality and stability to the host. The body allows movement and mobility from the neck down to the feet. When the body suffers from pain or has been affected by various issues that correlate with pain, two things can occur, one, where acute pain can affect the body and cause the individual to be sore for a few days or two, where the body suffers from chronic pain that leads to the development of myofascial pain syndrome that can lead to referred pain in different muscle groups and cause the body to dysfunction. Today’s article examines how to diagnose myofascial pain syndrome, how the body reacts to this condition, and how various treatments can reduce myofascial pain syndrome in the body. We refer patients to certified providers incorporating techniques and therapies for individuals dealing with myofascial pain syndrome affecting different body areas and causing functionality. By locating where the trigger points are coming from, many pain specialists utilize a treatment plan to reduce the effects that trigger points are causing on the body while coming up with a diagnosis to minimize the referred pain impacting the body. We encourage and appreciate each patient by referring them to associated medical providers based on their diagnosis when it is appropriate. We understand that education is a terrific way when asking our providers intricated questions at the patient’s request and understanding. Dr. Jimenez, D.C., only utilizes this information as an educational service. Disclaimer

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How To Diagnose Myofascial Pain Syndrome

Have you been experiencing pain in different locations in your body? Do you have any areas of complaint that affect your daily lifestyle? Or do you have issues of stability and mobility when you are out and about? More often than not, approximately 25% of Americans are in some pain that can impact their lives and, if not treated right away, can cause the body to be dysfunctional. When there is constant pain in the body, it can cause overlapping risk profiles, known as myofascial pain syndrome. Myofascial pain syndrome is often defined as pain that originates along the musculoskeletal muscle groups and causes hyperirritable spots within the muscle fibers’ taut band, causing trigger points to develop. This means repetitive motions cause muscle strain and tightness along the muscle fibers when the body goes through repetitive movements daily.

 

 

When many people are dealing with myofascial pain syndrome, they would go to their primary doctor and explain that they are dealing with pain in different areas of their bodies, including their head, neck, shoulders, back, hips, etc. Afterward, their doctors conduct an examination to see where the issue is occurring. Many doctors often ask numerous questions to their patients about their daily activities before coming up with a diagnosis that myofascial pain syndrome is affecting their bodies. Studies reveal that the etiology of myofascial pain syndrome is not fully understood. Still, when the muscles, ligaments, and tissues are inflamed or undergo repetitive trauma, it can be accompanied by correlating conditions and disorders. To that point, doctors will work with their associated medical providers to develop a personalized treatment plan to diagnose and reduce myofascial pain syndrome associated with chronic conditions affecting the body.

 

How Does The Body React To Myofascial Pain Syndrome

 

Now when the body is dealing with myofascial pain syndrome, studies reveal that it can be a major health problem when it is not treated right away; it can cause the following:

  • Impaired mobility
  • Pain
  • Muscle hypersensitivity
  • Sleep issues
  • Neurological issues

According to “Myofascial Pain and Dysfunction: The Trigger Point Manual,” by Dr. Janet G. Travell, M.D., the book mentioned that when myofascial pain syndrome becomes aberrant, it can lead to a disorder known as myofascial pain modulation disorder. This means that when a person is dealing with trigger points in their bodies, it can distort their referred pain patterns when being diagnosed. Active trigger points normally project pain in different body locations, known as referred pain. However, with myofascial pain modulation disorder, the pain is not localized but aberrant, which causes distortion to the central nervous system and sends pain signals to cause structural damage to the affected muscles in the body.

 

An Overview Of Referred Pain- Video

Referred Pain Explained

Have you been experiencing pain in different locations in your body? Do you have mobility issues when turning your neck or hips? Do you feel like you are losing your quality of life? If you have been dealing with pain-like problems in your body, it could be due to myofascial pain syndrome causing these issues. Myofascial pain syndrome is when the body goes through repetitive motions or trauma that causes symptoms of muscle strain and stiffness that are correlated with referred pain. The video above explains what referred pain does to the body and how it can affect the muscles and the corresponding organs. This is known as somato-visceral dysfunction, where the muscles and the related vital organs are affected, causing pain. An example would be chest pain associated with cardiovascular issues that mimic a heart attack. Various treatments can now treat myofascial pain syndrome associated with trigger points that can reduce the localized pain affecting the body.

Various Treatments To Reduce Myofascial Pain Syndrome

 

Several available treatments can help the body and bring back a person’s quality of life when it comes to reducing pain-like symptoms associated with myofascial pain syndrome. As stated earlier, when a person is diagnosed with myofascial pain syndrome by their primary doctors, their doctors will work with other pain specialists, like physical therapists, massage therapists, and chiropractors, that can locate where the referred pain is in the body and alleviate the symptoms. This allows the treatment plan to be personalized and catered to the individual. When myofascial pain syndrome causes the muscles to become tight and stiff due to repetitive factors, the pain specialists work with the body to restore functionality and help loosen the muscles. Not only that, but many individuals would take up meditative practices to allow their bodies to relax and reduce future trigger points from developing. This will enable them to have a clear mind and be pain-free.

 

Conclusion

Myofascial pain syndrome is when the body has pain-like symptoms affecting different muscle groups. It can cause numerous symptoms associated with pain that can cause mobility and dysfunction in the individual. Since the body is a complex machine that incorporates various muscles, tendons, ligaments, and vital organs to maintain functionality, myofascial pain can cause referred pain to a different location of the body and can be a major health problem. However, available treatments can reduce the pain-like symptoms caused by myofascial pain syndrome. When doctors work with associated medical providers specializing in myofascial pain syndrome, they can develop a personalized treatment plan to reduce future pain-like symptoms associated with myofascial pain syndrome from causing more issues to the body and even reduce correlating conditions that overlap that trigger myofascial pain.

 

References

Cao, Qi-Wang, et al. “Expert Consensus on the Diagnosis and Treatment of Myofascial Pain Syndrome.” World Journal of Clinical Cases, U.S. National Library of Medicine, 26 Mar. 2021, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8017503/.

Desai, Mehul J, et al. “Myofascial Pain Syndrome: A Treatment Review.” Pain and Therapy, U.S. National Library of Medicine, June 2013, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4107879/.

Jafri, M Saleet. “Mechanisms of Myofascial Pain.” International Scholarly Research Notices, U.S. National Library of Medicine, 2014, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4285362/.

Niddam, D M, et al. “Brain Structural Changes in Patients with Chronic Myofascial Pain.” European Journal of Pain (London, England), U.S. National Library of Medicine, Jan. 2017, https://pubmed.ncbi.nlm.nih.gov/27352085/.

Travell, J. G., et al. Myofascial Pain and Dysfunction: The Trigger Point Manual: Vol. 2:the Lower Extremities. Williams & Wilkins, 1999.

Disclaimer

Cue Sports Injuries: Sciatica Functional Wellness Clinic

By
Dr Alexander D Jimenez DC, APRN, FNP-BC, CFMP, IFMCP
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group of friends playing pool. the girl is focusing on the next shot. concept about leisure, fun, friendship and people

Cue sports use a cue stick to strike billiard balls off and around a pool or equivalent table. The most common game is pool. Although these are not contact sports, various musculoskeletal injuries can manifest. Therefore, it is recommended to know the common injuries so that they can be self-treated or treatment can be sought before the condition worsens. Injury Medical Chiropractic and Functional Medicine Clinic can relieve symptoms, rehabilitate the body, and restore mobility and function.

Cue Sports Injuries: EP's Chiropractic Functional Wellness Team

Cue Sports Injuries

Sports medicine doctors say cue sports players suffer from sprains, strains, and fractures, among other injuries. Cue sports players are constantly:

  • Bending
  • Reaching
  • Twisting
  • Stretching their arms
  • Using their hands and wrists

Performing these constant movements and motions for extended periods increases the risk of sustaining injuries. Common symptoms include:

  • Inflammation
  • Warmth or heat in affected areas
  • Swelling
  • Tightness in the affected areas
  • Pain
  • Decreased range of motion

Injuries

Back and Waist

The posturing can cause individuals to tense their muscles, increasing the likelihood of injury. With all the bending, waist and back injuries are common. Back issues include:

  • Pinched nerves
  • Sciatica
  • Sprains
  • Strains
  • Herniated discs

Individuals with existing spine conditions or osteoarthritis have an increased risk of injury.

Shoulder, Arm, Wrist, Hand, and Finger

  • The shoulders, hands, wrists, and fingers are in constant use.
  • This can lead to overuse injuries affecting the muscles, tendons, ligaments, nerves, and bones.
  • Consistent stress can lead to sprains, strains, or bursitis.

Tendonitis

  • Tendonitis occurs when too much pressure is applied, causing tendons to inflame.
  • This could lead to swelling and pain and could lead to long-term damage.

Foot and Ankle

  • The feet can slip when stretching too far while setting up and taking a shot.
  • This injury usually happens when trying to balance on one foot.
  • Slipping can lead to a sprained ankle or something worse, like a torn ligament or fractured foot.

Chiropractic Care

Chiropractic adjustments combined with massage therapy and functional medicine can treat these injuries and conditions, relieving symptoms and restoring mobility and function. When the tendons, muscles, ligaments, and bones are properly aligned, recovery and rehabilitation progress faster. A chiropractor will also recommend stretching and exercise programs to help maintain the adjustments and prevent injuries.

Physical Therapy and Exercises

References

Garner, Michael J et al. “Chiropractic care of musculoskeletal disorders in a unique population within Canadian community health centers.” Journal of manipulative and physiological therapeutics vol. 30,3 (2007): 165-70. doi:10.1016/j.jmpt.2007.01.009

Hestbaek, Lise, and Mette Jensen Stochkendahl. “The evidence base for chiropractic treatment of musculoskeletal conditions in children and adolescents: The emperor’s new suit?.” Chiropractic & osteopathy vol. 18 15. 2 Jun. 2010, doi:10.1186/1746-1340-18-15

Orloff, A S, and D Resnick. “Fatigue fracture of the distal part of the radius in a pool player.” Injury vol. 17,6 (1986): 418-9. doi:10.1016/0020-1383(86)90088-4

The Benefits Of Foam Rolling To Reduce Trigger Point Pain

By
Dr Alexander D Jimenez DC, APRN, FNP-BC, CFMP, IFMCP
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Introduction

When exercising, it is very important to warm each muscle group to prevent injuries from occurring when working out. Stretching the arms, legs, and back can loosen up stiff muscles and increase blood flow to allow each muscle fiber to warm up and allow maximum power when each set is performed. One of the best ways to reduce muscle fatigue or stiffness before working out is to foam roll each muscle group for at least 1-2 minutes max to provide optimal functionality. Foam rolling allows the muscles to warm up before an extensive workout session. Still, it can also offer many benefits when combined with other therapies to reduce pain-like symptoms like trigger point pain from causing further injuries from reoccurring in the body. Today’s article focuses on the benefits of foam rolling, how it reduces trigger point pain, and how it is combined with chiropractic care to achieve optimal health and wellness. We refer patients to certified providers incorporating techniques and therapies for individuals dealing with trigger point pain affecting different body areas. By locating where the trigger points are coming from, many pain specialists utilize a treatment plan to reduce the effects that trigger points are causing on the body while suggesting different tools, like using a foam roller to reduce pain in the other muscle groups. We encourage and appreciate each patient by referring them to associated medical providers based on their diagnosis when it is appropriate. We understand that education is a terrific way when asking our providers intricated questions at the patient’s request and understanding. Dr. Jimenez, D.C., only utilizes this information as an educational service. Disclaimer

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The Benefits Of Foam Rolling

Have you been dealing with pain-like symptoms in different parts of your body? Do you feel stiffness in your muscles? Or have you been feeling exhausted throughout the entire day? Many people often feel stressed, overworked, and exhausted after a long day and need to find different ways to relieve stress. Whether going to the gym to work out or yoga class, many people should warm up for about 5-10 minutes to work out each muscle group to reduce muscle fatigue and stiffness. One of the tools that people should utilize is using a foam roller. Studies reveal that foam rolling before working out can improve muscle performance and flexibility and, at the same time, alleviate muscle fatigue and soreness. 

 

Incorporating foam rolling as part of your warm-up can prevent issues like trigger point pain from causing more problems in the affected muscle group and causing more harm. Foam rolling has been known as a self-myofascial release (SMR) tool for many athletic people to relieve delay-onset muscle soreness (DOMS) and can help the recovery process for muscular performance. Studies show that when athletes have DOMS, their muscles are tender and stiff that which causes restricted movement. By foam rolling, each sore muscle group can get rolled out on a dense foam roll from the person’s body weight to apply pressure on the soft tissue. When performed correctly, the body’s range of motion will increase, and soft tissue restriction is prevented.

 

Foam Rolling To Reduce Trigger Point Pain

 

When the body has been overworked, the muscle fibers will start to overstretch and cause various issues in different body parts. When this happens, tiny, hard nodules form over time and cause referred pain to other body locations in each muscle group. This is known as myofascial pain syndrome or trigger points. Studies reveal that trigger point pain is when the affected muscles are either acute or chronic and cause pain in the surrounding connective tissues. Dr. Travell, M.D.’s book, “Myofascial Pain and Dysfunction,” mentioned that myofascial pain could cause somato-visceral dysfunction in the body as the affected muscles and nerves are correlated with the corresponding vital organs. This means that if someone is dealing with back pain, it could be an issue with their gut system. Now how does foam rolling help prevent trigger point pain? As mentioned earlier, foam rolling each muscle group can alleviate muscle soreness and improve blood circulation. Studies reveal that foam rolling on the muscle group affected by trigger point pain can increase blood flow to the affected muscle and reduce fascial inflammation in the body.

 

What Foam Rolling Does To The Body- Video

What Exactly Foam Rolling Does & Why it Works

Have you been dealing with muscle soreness? Do you feel like you are constantly bending over or shuffling your feet? Or have you been experiencing constant aches and pains when stretching? If you have been dealing with these musculoskeletal issues, why not incorporate foam rolling as part of your routine? Many individuals have some pain that is affecting their muscles that is causing them pain. Regarding reducing pain, incorporating foam rolling on the affected muscles can increase blood flow to the muscle and reduce any symptoms associated with chronic conditions. Studies reveal that the combination of foam rolling and stretching before working out can provide these amazing benefits, which include the following:

  • Ease muscle pain
  • Increase range of motion
  • Reduce cellulite
  • Relieve back pain
  • Relive trigger points in muscles

The video above gives an excellent explanation of what foam rolling does to the body and why it provides relief to those different muscle groups. When people merge foam rolling with other treatments, it can benefit their health and wellness.

Foam Rolling & Chiropractic Care

 

As stated earlier, other various treatments can combine foam rolling to promote a healthy body. One of the treatments is chiropractic care. Chiropractic care incorporates mechanical and manual manipulation of the spine, especially in subluxation or spinal misalignment. When the spine is misaligned, it can cause muscle strain and mobility issues that can affect the body over time. So how does foam rolling play a part in chiropractic care? Well, a chiropractor or doctor of chiropractic can develop a plan to help manage the pain while treating the condition affecting the body. Since foam rolling is utilized in a warm-up session in association with physical therapy, many individuals who work with a personal trainer can incorporate foam rolling as part of their warm-up to loosen up stiff muscles and go to regular chiropractic treatments to improve muscle strength, mobility, and flexibility.

 

Conclusion

There are many beneficial properties that foam rolling can provide to the body. Foam rolling can allow blood circulation to the muscles while reducing muscle fatigue and soreness. Incorporating foam rolling as part of a daily warm-up can also prevent trigger points from forming in the muscle groups and can work out the tight knots that the muscle has occurred. At the same time, treatments like chiropractic care and physical therapy can combine foam rolling to promote health and wellness in the body and prevent muscle pain.

 

References

Konrad A, Nakamura M, Bernsteiner D, Tilp M. The Accumulated Effects of Foam Rolling Combined with Stretching on Range of Motion and Physical Performance: A Systematic Review and Meta-Analysis. J Sports Sci Med. 2021 Jul 1;20(3):535-545. doi: 10.52082/jssm.2021.535. PMID: 34267594; PMCID: PMC8256518.

 

Pagaduan, Jeffrey Cayaban, et al. “Chronic Effects of Foam Rolling on Flexibility and Performance: A Systematic Review of Randomized Controlled Trials.” International Journal of Environmental Research and Public Health, U.S. National Library of Medicine, 4 Apr. 2022, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8998857/.

Pearcey, Gregory E P, et al. “Foam Rolling for Delayed-Onset Muscle Soreness and Recovery of Dynamic Performance Measures.” Journal of Athletic Training, U.S. National Library of Medicine, Jan. 2015, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4299735/.

Shah, Jay P, et al. “Myofascial Trigger Points Then and Now: A Historical and Scientific Perspective.” PM & R : the Journal of Injury, Function, and Rehabilitation, U.S. National Library of Medicine, July 2015, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4508225/.

Travell, J. G., et al. Myofascial Pain and Dysfunction: The Trigger Point Manual: Vol. 2:the Lower Extremities. Williams & Wilkins, 1999.

Wiewelhove, Thimo, et al. “A Meta-Analysis of the Effects of Foam Rolling on Performance and Recovery.” Frontiers in Physiology, U.S. National Library of Medicine, 9 Apr. 2019, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6465761/.

Disclaimer

Bone Broth Benefits: Sciatica Functional Wellness Clinic

By
Dr Alexander D Jimenez DC, APRN, FNP-BC, CFMP, IFMCP
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Ingredients for preparing chicken bone broth in a pot - chicken, onions, celery root, carrots, parsley

Bone Broth Benefits: Bone broth is made by simmering the bones and connective tissue from just about any animal, including chicken, turkey, beef, pork, fish, lamb, bison, buffalo, and venison. It is a highly nutritious stock commonly used in soups, sauces, and gravies and recently as a health drink. Research has shown bone broth benefits, including increased immune system function and helping build up the body’s systems to overcome disorders like allergies, asthma, and arthritis. And the broth form allows the body to easily absorb minerals like calcium, magnesium, phosphorus, silicon, and sulfur.

Bone Broth Benefits: EP's Chiropractic Functional Wellness TeamBone Broth Benefits

Bone broth dates back to prehistoric times when inedible animal parts like bones, hooves, and knuckles were turned into a broth. It is important to understand that most store-bought stocks and broths are not made of bone or animals. Companies, instead, use lab-produced meat flavors. Homemade bone broth is made by simmering bones, water, and vinegar for 10 -12 hours, extracting the collagen from the bones into the liquid. This creates a rich form of stock. Bones are often roasted before making the broth.

Simple Recipe

Making bone broth is very simple, and there are many recipes online. A large pot, water, bones, and vinegar are all that is necessary to get started, here’s an easy recipe:

Ingredients

  • One gallon (4 liters) of water.
  • 2 tbsp (30 mL) apple cider vinegar.
  • Adding vinegar is important because it extracts valuable nutrients out of the bones and into the water.
  • 2–4 pounds (around 1–2 kg) of animal bones.
  • Salt and pepper, to taste.
  • Vegetables, herbs, or spices can be added to create and enhance flavor.
  • Garlic, onion, celery, carrot, parsley, and thyme can be added in step one.

Directions

  • Place all ingredients in a large pot or slow cooker.
  • Bring to a boil.
  • Reduce to a simmer and cook for 12–24 hours.
  • The longer it cooks, the better it tastes and provides more nutrition.
  • Let the broth cool.
  • Strain into a large container and discard the bones.

Because of the long cooking, large amounts of collagen are extracted, making the bone broth gelatinous at room temperature.

Benefits

Digestion

  • Bone broth is a rich source of glutamine, an amino acid that improves digestion and gut health.
  • It can be particularly beneficial for people with digestive conditions such as leaky gut syndrome or inflammatory bowel disease.
  • Gelatin can also bind to water in the digestive tract, which helps foods move through the gut more easily.
  • Bone broth can benefit individuals with the following:
  • Leaky gut
  • Irritable bowel syndrome – IBS.
  • Inflammatory bowel disease/IBD like ulcerative colitis or Crohn’s disease.

Low Glycemic Index

  • Homemade vegetarian or meat-based broths are very low glycemic, with no added sugar, low in calories, and a great way to hydrate the body.
  • It can be a healthy snack between meals without an insulin spike that can lead to post-meal energy crashes.

Collagen Improves Hair, Skin, and Nail Health

  • Bone broth contains collagen. Collagen is a protein in structural and connective tissues that includes skin, bones, muscles, tendons, and ligaments.
  • The fibrous structure contributes to strength, shape, and elasticity and can fortify hair, skin, and nails.
  • Bone broth can be beneficial for pregnant women, as it can help preserve skin elasticity during pregnancy while the skin stretches and grows.

Anti-Inflammation

  • The amino acids glycine and arginine have anti-inflammatory effects.
  • Arginine may be especially beneficial for fighting chronic inflammation.

Protects Bones and Joints

  • Bone broth contains calcium for maintaining strong bones and preventing bone loss as the body ages.
  • Collagen also protects joints from age-related deterioration.
  • It can help individuals with bone and joint conditions like osteoarthritis.

Bones

Instead of throwing leftover bones from meals in the garbage, save them. They can be collected in a bag and stored in the freezer until ready to roast and cook. Individuals who don’t buy and eat whole chickens and bone-in meat can ask for them at the local butcher or farmers market. The meat department at most grocery stores will often have them. They’re inexpensive, and a butcher may even offer them for free. It is recommended to find pastured chicken or grass-fed beef bones as these are the healthiest and provide maximum health benefits.

Storage

  • Making broth in large batches is recommended, as it can only be stored safely in the refrigerator for up to 5 days.
  • To help the broth last longer, it can be frozen in small containers and heated up for individual servings as needed.

Functional Nutrition

References

Koutroubakis, I E et al. “Serum laminin and collagen IV in inflammatory bowel disease.” Journal of clinical pathology vol. 56,11 (2003): 817-20. doi:10.1136/jcp.56.11.817

Mar-Solís, Laura M et al. “Analysis of the Anti-Inflammatory Capacity of Bone Broth in a Murine Model of Ulcerative Colitis.” Medicina (Kaunas, Lithuania) vol. 57,11 1138. 20 Oct. 2021, doi:10.3390/medicina57111138

McCance, R A et al. “Bone, and vegetable broth.” Archives of disease in childhood vol. 9,52 (1934): 251-8. doi:10.1136/adc.9.52.251

Peterson, Orion J et al. “Neuroprotective Effect of Enriched Chicken Bone Broth as a Dietary Supplement in a Model of Migraine Mediated by Early Life Stress.” Journal of medicinal food vol. 23,12 (2020): 1259-1265. doi:10.1089/jmf.2019.0312

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