Whipped Cream Substitutes: Dairy-Free Options and Alternatives

Mixer beaters with whipped egg whites. Whipped egg whites and other ingredients for cream or as an ingredient for baking on wooden table, closeup

For individuals who are looking for a whipped cream substitute for a dairy-free alternative, what are the options to choose from?

Table of Contents

Whipped Cream Substitute

Individuals may want to use a whipping cream substitute if they have a dairy allergy, prefer a plant-based lifestyle, or are choosing low-fat foods. Whipping cream is made from milk and contains the same proteins found in milk and other dairy products that individuals with a dairy allergy may react to. However, heavy whipping and whipped cream contain small amounts of lactose and are safe for those with lactose intolerance. (University of Virginia, 2022) Because of this, individuals do not need to seek a whipping cream substitute if they are lactose intolerant. Fortunately, there are several dairy-free options and whipping cream alternatives.

Nutrition

The nutrition information for one tablespoon or 15 grams of light whipping cream. (USDA, FoodData Central, 2018)

Calories – 44
Protein – 0.3 grams
Fat – 5 grams
Carbohydrates – 0.4 grams
Fiber – 0 grams
Sugar – 0.4 grams

Nutritional information for 1 cup or 120 grams of whipped cream. (USDA, FoodData Central, 2018)

Calories – 350
Protein – 2.6 grams
Fat – 37g
Carbohydrates – 4 grams
Fiber – 0 grams
Sugar – 3.5 grams

Whipping and whipped cream are both high in calories due to their high fat content. Dairy fat and heart health have been issues; however, recent research suggests that dairy fat intake is associated with lower cardiovascular disease risk. (Trieu K. et al., 2021)

Substitutes

Coconut Milk

The nutritional value of coconut milk is similar to that of whipping cream. Coconut milk is a vegan and dairy-free alternative to whipped cream. It contains just the right amount of fat for whipping. To make perfect peaks with canned coconut milk, chill the can overnight and beat with a hand or stand mixer until soft and fluffy. Sifted powdered sugar and stevia make the best sweeteners because they will not weigh them down. The coconut milk adds coconut flavor. One tablespoon or 15 grams of coconut milk has 30 calories, 0.3 grams of protein, 3.2 grams of fat, and 0.4 grams of carbohydrates. (USDA, FoodData Central, 2018)

Silken Tofu Pureed with Soy Milk

Another vegan and dairy-free whipping cream substitute is made with silken tofu, soy milk, sugar, and vanilla extract. Because tofu is high in protein and low fat, this alternative is lower in fat than dairy whipping cream but is higher in carbohydrates. To make:

Combine 1 pound of silken tofu, one tablespoon of vanilla extract, and 1/4 cup of sugar in a blender or food processor until smooth.
While the machine is running, gradually add the soy milk until it becomes light and fluffy.
Refrigerate until ready to serve.

Powdered Milk, Vanilla Extract, and Lemon Juice

Combine 1/2 cup cold water, two tablespoons lemon juice, and one teaspoon vanilla extract in a large bowl.
Sprinkle 1/2 cup non-fat powdered milk over the water and beat with an electric mixer or beater for 4 minutes or until stiff.
Then beat in 1/4 cup granulated sugar until it dissolves and the mixture is smooth.
Chill for at least 30 minutes before using.

Powdered milk is dairy, so it is not ideal for plant-based diets or people with dairy allergies.

Evaporated Milk and Lemon Juice

Combine a can of chilled evaporated milk with one teaspoon of lemon juice.
Beat with an electric mixer until smooth and creamy.

Egg Whites, Sugar, and Bananas

Whip two large ripe bananas with two egg whites and three teaspoons of sugar until fluffy.
Be careful not to overbeat.

Flour, Cornstarch, and Milk

A low-fat, low-carb cream. To make:

One cup of almond, rice, low-fat or nonfat dairy milk, and two tablespoons of cornstarch.
Combine with a whisk.
Continue whisking and add one tablespoon of flour until the mixture is smooth.
This preparation is a solid whipping cream substitute for a thickener in recipes.

You may have to experiment to find what works for the recipe and taste, but here are a few options.

Injury Medical Chiropractic and Functional Medicine Clinic

Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop a personalized treatment plan. Our providers use an integrated approach to create customized care plans for each patient and restore health and function to the body. Dr. Jimenez has teamed up with top surgeons, clinical specialists, medical researchers, nutritionists, and health coaches to provide the most effective clinical treatments.

Chiropractic and Integrative Healthcare

References

University of Virginia. (2022). Lactose Content of Common Dairy Foods. med.virginia.edu/ginutrition/wp-content/uploads/sites/199/2022/04/Lactose_Content_of_Common_Foods-4-2022.pdf

USDA, FoodData Central. (2018). Cream, fluid, light whipping. Retrieved from fdc.nal.usda.gov/food-details/170859/nutrients

Trieu, K., Bhat, S., Dai, Z., Leander, K., Gigante, B., Qian, F., Korat, A. V. A., Sun, Q., Pan, X. F., Laguzzi, F., Cederholm, T., de Faire, U., Hellénius, M. L., Wu, J. H. Y., Risérus, U., & Marklund, M. (2021). Biomarkers of dairy fat intake, incident cardiovascular disease, and all-cause mortality: A cohort study, systematic review, and meta-analysis. PLoS medicine, 18(9), e1003763. doi.org/10.1371/journal.pmed.1003763

USDA, FoodData Central. (2018). Nuts, coconut milk, canned (liquid expressed from grated meat and water). Retrieved from fdc.nal.usda.gov/food-details/170172/nutrients

Injury Recovery: How to Maintain Fitness and Endurance

Dr. Alex Jimenez

Stretching After Training, Young Woman with Fitness Coach, Outdoors — Fit young woman doing stretching exercises after training with personal fitness trainer.

Can modified workouts and/or having a personal trainer design an alternate fitness routine while in injury recovery help injured individuals and athletes maintain fitness?

Table of Contents

Maintain Fitness During Injury Recovery

Individuals with personal, work, or sports injuries must take time off to rest, recover, and rebuild. However, there are ways to maintain fitness and endurance levels while unable to engage in full workouts and exercise.

Fitness Base

Injured individuals and athletes will lose a certain amount of fitness during recovery. After all, the body is injured and needs to focus most of its attention on healing to get back to normal. Deconditioning is a fact of life when the body stops exercising, but there are ways to stay active to maintain a fitness base. Individuals can modify or scale back exercise. Before exercising after an injury, get a doctor’s approval. Then, follow their recommendations. (Garber C. E. et al., 2011)

Even if one body part or joint is immobilized, cross-training principles can help individuals discover new ways to stay fit while rehabilitating. The key is to have the right attitude and remain active within tolerance levels until the injury is healed. Trying new things may take some creativity and flexibility, but most find training through injury is possible and not difficult. Here are ways to continue working out while recovering.

Lower Back Injury Workout

Talk with a doctor or sports doctor to understand exercise limitations before modifying workouts. Walking, swimming, or recumbent cycling are generally safe for individuals with a lower back injury. These workouts can help maintain cardiovascular fitness. An example of a modified workout may consist of the following:

Warm up before exercising.
Perform the workout on Monday, Wednesday, and Friday.
Perform each exercise for 30 to 60 seconds with 15 seconds of rest between exercises.
Complete the entire circuit three to four times.
Complete 30 to 60 minutes of non-weight-bearing cardiovascular exercises on Tuesday, Thursday, and Saturday.

Chest Press
Lat Pulldown
Overhead Press
Leg Extension
Wall Sit

Shoulder and Elbow Injury Workout

Shoulder or other upper body injuries often make it possible to continue traditional cardiovascular exercise because the lower body can be fully exercised. Walking, stair climbing, stationary cycling like an under-desk bike, and the elliptical trainer all work. Circuit training routines will maintain strength and power in the non-injured muscles and joints. The following example routine can be done four to five times weekly.

Warm-up.
Perform each exercise for 30 to 60 seconds, allowing 15 seconds of rest between exercises.
Complete the entire routine three to four times.

Stationary cycling for two minutes at a moderate pace and two at a higher intensity.
Leg Press
Elliptical trainer for two minutes at a moderate pace and two at a higher intensity.
Ab Crunches
Walking Lunges
Low Back Extensions
Treadmill walking for two minutes at a moderate pace and two at a higher intensity or incline.
Wall sits

Ankle and Foot Injury Workout

If the doctor approves, individuals can use a rowing machine or a stationary bike with one leg or swim a few laps. As a doctor or physical therapist recommends, individuals may also need an ankle brace or other support. A sports doctor or personal trainer can help recommend other non-weight-bearing cardiovascular exercises for 30 to 60 minutes three times weekly. Here is a sample workout to try:

Warm-up.
Perform the workout on Monday, Wednesday, and Friday.
Perform each exercise for 30 to 60 seconds with 15 seconds rest between exercises.
Complete the workout three to four times.

Leg Extensions
Chest Press
Lat Pulldown
Overhead Press
Seated Cable Rows
Incline Push-Up
Bicycle Crunches
Hanging Leg Raise

Leg and Knee Injury Workout

Leg and knee injuries can be limiting, as most endurance exercise requires flexion and knee joint extension. One-legged cycling or using an upper-body ergometer/handcycle are options. Swimming may be possible if the individual uses a pull buoy to keep them from kicking or using their legs. Here are two circuit workout examples:

Circuit 1

Warm-up.
Perform this on Monday, Wednesday, and Friday.
Perform each exercise for 30 to 60 seconds with 15 seconds of rest between exercises.
Complete the workout three to four times.

Pull-Up or Assisted Pull-Up
Chest Press
Lat Pulldown
Overhead Press

Circuit 2

Warm-up.
Perform the workout on Tuesday, Thursday, and Saturday.
Perform each exercise for 30 to 60 seconds with 15 seconds of rest between exercises.
Complete the workout three to four times.

Seated Russian Twist
Ab Crunch
V-Sit ab exercise

Injury Medical Chiropractic and Functional Medicine Clinic

Individuals may need significant rest time to heal properly, so consult a doctor on the balance of rest and training. Doing the exercises prescribed by the physical therapist during rehabilitation is important. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.

Treating Ankle Sprains

References

Garber, C. E., Blissmer, B., Deschenes, M. R., Franklin, B. A., Lamonte, M. J., Lee, I. M., Nieman, D. C., Swain, D. P., & American College of Sports Medicine (2011). American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Medicine and science in sports and exercise, 43(7), 1334–1359. doi.org/10.1249/MSS.0b013e318213fefb

The Benefits of Ice Temperature Treatment for Reducing Pain

Dr. Alex Jimenez

Suffering middle aged indian man feeling lower back pain, sitting on couch in cozy living room at home. Chronic injury, muscle inflammation and backache concept, copy space

Is applying ice the best option for individuals who experience an acute back strain injury?

Table of Contents

Temperature Treatment

Ice temperature treatment, also known as cryotherapy or cold therapy, is a treatment that uses freezing temperatures to reduce pain and swelling. It can be applied in a variety of ways, including:

Ice packs:
Ice massage
Coolant sprays
Whirlpools
Ice baths

Ice is usually recommended for acute injuries and is a common and simple way to treat pain and swelling. Individuals can buy freezable gel packs or make their own with ice cubes in a plastic bag or towel. Heat therapy tends to be used more with chronic issues involving muscle spasms to increase blood circulation.

How Ice Relieves Pain and Reduces Inflammation

Ice temperature treatment works by:

Narrowing blood vessels slows blood circulation to the injured area and soft tissues and reduces swelling.
Reduced blood flow also helps control excessive swelling.
Ice has a short-term analgesic-numbing effect. The coldness numbs nerve endings, relieving pain symptoms.
Relieving the pain allows the muscles to relax.

Controlling blood circulation helps control pain by reducing the flow of irritating chemicals that can inundate the injury site. These chemicals are a natural and the correct response to inflammation, but the ice keeps them in check to help control pain.

After a Back Injury

For a back strain injury, ice and anti-inflammatory medication like NSAIDs are the first line of treatment during the inflammatory phase, which usually lasts 24 to 72 hours. Because heat can increase inflammation by increasing blood circulation, it is not recommended as an initial treatment. After the first few days, most doctors and pain specialists recommend using ice or heat, depending on the individual’s preference. While researchers continue to investigate the best ways to treat acute injuries, most doctors still recommend ice as the first line of defense for back injuries.

A review of studies evaluated 20 different treatment categories to learn about their safety and effectiveness. (McIntosh G. & Hall H. 2011) Treatments included over-the-counter pain medications, acupuncture, McKenzie exercises, other back exercises, and temperature treatments. Regarding temperature treatment, the review found moderate evidence that using a heat wrap 5 days after the injury could help relieve pain. However, there was not enough evidence to support the effectiveness of any of the temperature treatments, necessitating more research. (McIntosh G. & Hall H. 2011)

Physical Therapy and Activity

The review found that prolonged rest should be avoided, and gentle exercise and a progressive return to physical activity should be encouraged to achieve the best outcomes for pain relief and restoring function. Staying active significantly reduces time off from work and chronic disability for up to 1 year compared to traditional medical treatment. (McIntosh G. & Hall H. 2011) Research also found that introducing physical therapy early on could expedite recovery. Mobility work, targeted exercises, and strengthening exercises have been shown to relieve pain, reduce injury recurrence, and improve overall function. More research supports physical activity and exercise as effective treatment options for acute lower back strains. However, further research regarding temperature treatments is required. (French S. D. et al., 2006) (See Q. Y. et al., 2021)

Injury Medical Chiropractic and Functional Medicine Clinic

It is important to talk with a healthcare provider to determine the cause and extent of the injury to provide individualized patient education regarding treatment. This can include physical therapy, rest, health coaching, medication, and surgery, which may be recommended in certain cases. Overcoming these limitations is possible. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.

Beyond the Surface: Understanding the Effects of Personal Injury

References

McIntosh, G., & Hall, H. (2011). Low back pain (acute). BMJ clinical evidence, 2011, 1102.

French, S. D., Cameron, M., Walker, B. F., Reggars, J. W., & Esterman, A. J. (2006). A Cochrane review of superficial heat or cold for low back pain. Spine, 31(9), 998–1006. doi.org/10.1097/01.brs.0000214881.10814.64

See, Q. Y., Tan, J. B., & Kumar, D. S. (2021). Acute low back pain: diagnosis and management. Singapore Medical Journal, 62(6), 271–275. doi.org/10.11622/smedj.2021086

Unveiling the Vital Nutrients for Optimal Body Functioning

Dr. Alex Jimenez

Portion cups of healthy ingredients on wooden table

Individuals don’t have to memorize or overthink every vitamin, mineral, or macronutrient. Can having a basic understanding of the role different nutrients play in overall health and daily function help make food decisions easier?

Table of Contents

Nutrients The Body Needs

Nutrients, in general, are substances that provide nourishment for growth and the maintenance of life. There are six categories of nutrients, all of which are necessary to sustain life.

Macronutrients vs. Micronutrients

Categorizing nutrients makes remembering easy and allows for comparison and contrast. Nutrients are grouped by size or how they function in the body. There are two groups: micronutrients and macronutrients, with water usually left alone in a group.

Carbohydrates, Proteins, and Fats

They are macronutrients because they are large energy nutrients and provide the fuel the body needs to function.
Fiber is a carbohydrate the body can’t digest, so it doesn’t provide energy or structure assistance. However, it is necessary for digestive system function. (US National Library of Medicine, 2023)
Two types are soluble fiber, which dissolves in water, and insoluble fiber, which doesn’t.

Vitamins and Minerals

They are called micronutrients because they’re smaller.
They are essential nutrients, but the body only needs little bits.
Micronutrients are classified by whether they’re fat or water-soluble.

Vitamins A, D, E, and K are fat-soluble.
B-complex vitamins and C are water-soluble.

Minerals are grouped as major or trace minerals, depending on how much of each is necessary. Nutrients can also be grouped by whether or not they are organic, meaning organic chemistry, not organic farming or food production. Water and minerals are inorganic; the rest are organic because they contain carbon atoms.

Importance

Nutrients are necessary for proper health and development for the following reasons.

Energy Production

Carbohydrates, fats, and proteins provide energy (measured in calories) for the body’s daily and night biochemical reactions (Academy of Nutrition and Dietetics, 2024). Fat has more calories than carbohydrates or protein; one gram of fat has nine calories, and carbohydrates or protein have four calories per gram.

Maintain Body Structures

Fats, proteins, and minerals build and maintain tissues, organs, and other structures, including bones and teeth.
The body can convert any extra carbohydrates into fat stored in adipose tissue.
The body can also store carbohydrates as glycogen in the muscles and liver and use them as energy.
When the tanks are full, the body stores carbohydrates as fat.

Regulate Body Functions

Nutrients assist in body function regulation.
All regulate body functions such as sweating, temperature, metabolism, blood pressure, thyroid function, and more.
When all different functions are balanced, the body is in homeostasis.

Phytonutrients

Phytonutrients are not included in the major classes but are chemical compounds found in plants that can provide potential health benefits. (Gupta C., & Prakash D. 2014) There are various names they go by, such as flavonoids, phytochemicals, flavones, isoflavones, catechins, and anthocyanidins, and commonly include beta-carotene, lycopene, and resveratrol. (The Foundation for Fresh Produce, 2024) Ongoing studies are investigating the role they play in human health. However, because they typically occur in nutritious foods, it can be challenging to know how much of the benefits come from the regular nutrients or the phytonutrients.

Injury Medical Chiropractic and Functional Medicine Clinic

A balanced diet looks different for everyone. Learning about how nutrients maintain body health will help when choosing foods and planning meals. Consuming various products like fruits and vegetables, grains, proteins, healthy fats, and sweets and treats in moderation. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop a personalized treatment plan through an integrated approach to treating injuries and chronic pain syndromes, improving flexibility, mobility, and agility programs to relieve pain and help individuals return to optimal function. Our providers use an integrated approach to create personalized care plans for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, Electroacupuncture, and sports medicine protocols. If the individual needs other treatment, they will be referred to a clinic or physician best suited for them. Dr. Jimenez has teamed up with top surgeons, clinical specialists, medical researchers, nutritionists, and health coaches to provide the most effective clinical treatments.

Eat Right, Feel Better

References

US National Library of Medicine. (2023). Dietary fiber. Retrieved from medlineplus.gov/dietaryfiber.html

Academy of Nutrition and Dietetics. (2024). Essential Nutrients. www.eatright.org/health/essential-nutrients

Gupta, C., & Prakash, D. (2014). Phytonutrients as therapeutic agents. Journal of complementary & integrative medicine, 11(3), 151–169. doi.org/10.1515/jcim-2013-0021

The Foundation for Fresh Produce. (2024). What Are Phytonutrients? fruitsandveggies.org/stories/what-are-phytochemicals/

Understanding Obesity Pressure and Its Impact on Herniated Discs

Dr. Alex Jimenez

back-pain-physiotherapy-and-mature-woman-for-cons-2024-09-20-17-37-11-utc_02 — Back pain, physiotherapy and mature woman for consulting, medical service and wellness. Healthcare,.

While some disc herniations don’t cause symptoms, individuals who are overweight with a herniated disc may experience obesity pressure symptoms such as pain, weakness, numbness, or tingling. Can implementing a physical therapy and weight loss treatment program help individuals find relief?

Table of Contents

Obesity Pressure

Obesity is one major factor that can contribute to a herniated disc and chronic back pain. When the body has to carry added weight, it can lead to obesity pressure on the intervertebral discs and affect posture and spine position. Researchers have found that other factors, such as inflammation or metabolic changes associated with obesity, can also be involved. (Sheng B. et al., 2017) For individuals who are overweight, weight loss can help resolve a herniated disc combined with physical therapy and can significantly increase herniated disc prevention. (Tokmak M. et al., 2015)

Spine Problems

According to Dr. Alexander Jimenez, owner and head chiropractor at Injury Medical Chiropractic and Functional Medicine Clinic, “When the position of the pelvis and lumbar spine shift out of alignment and become altered, it can profoundly contribute to advanced wearing away of outer fibers in the back region of the discs. These outer fibers house and protect the soft material that cushions and absorbs shock in the spine. Over time, the obesity pressure wear and tear on the fibers can cause chronic pain and microscopic radial tears, leading to a complete rupture.” A rupture causes the soft material to leak, irritate, and inflame surrounding nerve roots. Most herniated discs occur between the sides and back of the vertebra.

Movement Problems

Obesity makes movement difficult, often causing symptoms like shortness of breath and/or early fatigue and exhaustion even with minimal physical activity.
Physical therapy and exercise help relieve obesity and disc herniation.
However, the obesity pressure and herniation pain can make it hard to participate in cardiovascular exercises on a regular basis.

Diagnosis Complications

Obesity can interfere with the diagnosis and treatment of spinal diseases.
This is because weight restrictions and certain imaging tests, like a spinal MRI, can be difficult or impossible to obtain.
A physical examination might not be able to identify signs of nerve compression if an individual is obese. These factors can delay diagnosis.

Disc Position and Posture

Obesity is not the only thing that places pressure on the discs. An individual’s body position significantly influences the health of the shock-absorbing cushions. Sitting generates the most pressure, followed by standing, while lying on your back places the least strain on the discs and, depending on the injury, may help relieve symptoms.

Symptoms depend on the location of the herniation.
The two most common locations are the cervical spine/neck area and the lumbar spine/lower back.
Disc herniations in the neck can affect the arms.
Disc herniations in the lower back affect the buttocks and legs.

Injury Medical Chiropractic and Functional Medicine Clinic

See a healthcare provider if you’re experiencing any of these symptoms. If it is a herniated disc causing symptoms, you might be started on 6 weeks of conservative treatment. This can include physical therapy, rest, health coaching, medication, and surgery, which may be recommended in certain cases. Overcoming these limitations is possible. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.

Weight Loss Techniques

References

Sheng, B., Feng, C., Zhang, D., Spitler, H., & Shi, L. (2017). Associations between Obesity and Spinal Diseases: A Medical Expenditure Panel Study Analysis. International journal of environmental research and public health, 14(2), 183. doi.org/10.3390/ijerph14020183

Tokmak, M., Altiok, I. B., Guven, M., Aras, A. B., & Cosar, M. (2015). Spontaneous Regression of Lumbar Disc Herniation After Weight Loss: Case Report. Turkish neurosurgery, 25(4), 657–661. doi.org/10.5137/1019-5149.JTN.9183-13.1

The Impact of Poor Posture on Sleep and How to Improve It

Dr. Alex Jimenez

Can individuals have a full night of sleep by making small changes to their sleep posture to reduce general aches and pains?

Table of Contents

Introduction

Many individuals know that after a long, hard day of working or running errands, getting much rest is necessary to reduce tension in the body and put it in a relaxed state. Getting a quick nap to a full night of sleep is important not only for the body but also for the posture. However, many people get a bad night’s rest from various environmental factors that can keep them from getting the full benefits of eight hours of sleep. It can range from stressful events impacting a person’s life to overlapping risk profiles correlated with chronic conditions. Today’s article focuses on how poor posture can affect sleep and how there are different ways for a person to get a good night’s rest, improve sleep posture, and find the right mattress and pillows to allow the individual to stay asleep. We discuss with certified medical providers who inform our patients how various environmental factors can cause overlapping risk profiles and not getting a full night of rest. While asking informed questions to our associated medical providers, we advise patients to incorporate various techniques to improve sleep posture when getting a full night of quality sleep. Dr. Alex Jimenez, D.C., encompasses this information as an academic service. Disclaimer.

Poor Posture Affecting Sleep

Do you feel extremely tired throughout the day, even after a full night? Do you experience stiffness in the morning that gets better throughout the day? Or how often do you wake up constantly at night and have trouble staying asleep? Many individuals who have experienced these scenarios are frequently correlated with bad sleeping habits. Many individuals have dealt with poor sleeping habits throughout the day due to environmental factors that can impact their sleep. Some environmental factors, like poor posture, can affect how people sleep at night. Poor posture has always been associated with musculoskeletal disorders. When musculoskeletal disorders have overlapping risk profiles from physical workload and psychological stress, it can become a predictor or even correlate with sleep disorders. (Hammig, 2020) This is because having habitual in-bed behaviors like movement and posture could cause health complications and prevent people from getting a good night’s rest. (Elnaggar et al., 2023)

This is due to how individuals’ posture can affect their sleep quality and overall health. For instance, individuals dealing with chronic spinal pain will begin to develop poor posture over time. When this happens, it can coexist with other comorbidities like insomnia, which can lead to a larger negative effect on a person’s physical and mental functioning while preventing them from being less productive and having poor quality of sleep. (Bilterys et al., 2021) When people experience spinal pain, causing them to develop poor posture, it can lead to sleep disturbances. The correlation between sleep disturbances and poor posture can cause impairment of the physiological process that can contribute to maintaining chronic pain. (Skillgate et al., 2021) However, there are numerous ways for people to get a good night’s rest while improving their posture.

The Benefits Of Stretching-Video

The Benefits of Stretching | El Paso, Tx (2023)

Ways To Get a Good Night Rest

When it comes to finding ways to get a good night’s rest, many people will try to devise solutions to establish a routine for their bedtime. Some of the ways people can utilize for a good night’s rest include:

Lowering room temperature
Keeping a sleep diary
Limit caffeinated drinks in the evening
Limit electronics before bed
Stick and create a sleep schedule

By creating some of these habits and sticking with them, many people can get much-needed rest and more energy when they wake up. At the same time, proper sleeping habits can help improve sleeping posture.

Improving Sleep Posture

There is no right way to do it regarding proper sleeping habits and improving sleep posture. Everyone has a position they favor more to be comfortable. For instance, a person who sleeps on the back is more relaxed than sleeping on their sides. Since sleep posture is associated with sleep quality, poor posture may provoke increased wake time and affect a person’s ability to maintain an asleep state. (Cary et al., 2021) So, by listening to the body and following its natural sleep flow, a person can stay asleep longer and be comfortable.

Finding The Right Mattress & Pillow

At the same time, improving one’s sleeping posture is not the only way to get a good night’s rest. Finding the right mattress and pillows is important, too. When people seek mattresses and pillows to improve their sleep quality, many often seek out tempur-pedic mattresses to support their body and have the best sleep. Many tempur-pedic mattresses can help reduce pressure from the body, making a person comfortable and minimizing movement. Additionally, new pillows supporting the neck and lower back can reduce somatic symptoms and provide neutral spinal alignment for the body. (Yamada et al., 2023) When it comes to having the best quality of sleep, it can be achievable with proper sleep habits, a new set of pillows and mattresses, and a comfortable position that will allow people to feel refreshed and re-energized.

References

Bilterys, T., Siffain, C., De Maeyer, I., Van Looveren, E., Mairesse, O., Nijs, J., Meeus, M., Ickmans, K., Cagnie, B., Goubert, D., Danneels, L., Moens, M., & Malfliet, A. (2021). Associates of Insomnia in People with Chronic Spinal Pain: A Systematic Review and Meta-Analysis. J Clin Med, 10(14). doi.org/10.3390/jcm10143175

Cary, D., Jacques, A., & Briffa, K. (2021). Examining relationships between sleep posture, waking spinal symptoms and quality of sleep: A cross sectional study. PLOS ONE, 16(11), e0260582. doi.org/10.1371/journal.pone.0260582

Elnaggar, O., Arelhi, R., Coenen, F., Hopkinson, A., Mason, L., & Paoletti, P. (2023). An interpretable framework for sleep posture change detection and postural inactivity segmentation using wrist kinematics. Sci Rep, 13(1), 18027. doi.org/10.1038/s41598-023-44567-9

Hammig, O. (2020). Work- and stress-related musculoskeletal and sleep disorders among health professionals: a cross-sectional study in a hospital setting in Switzerland. BMC Musculoskelet Disord, 21(1), 319. doi.org/10.1186/s12891-020-03327-w

Skillgate, E., Isacson Hjortzberg, M., Stromwall, P., Hallqvist, J., Onell, C., Holm, L. W., & Bohman, T. (2021). Non-Preferred Work and the Incidence of Spinal Pain and Psychological Distress-A Prospective Cohort Study. Int J Environ Res Public Health, 18(19). doi.org/10.3390/ijerph181910051

Yamada, S., Hoshi, T., Toda, M., Tsuge, T., Matsudaira, K., & Oka, H. (2023). Changes in neck pain and somatic symptoms before and after the adjustment of the pillow height. Journal of Physical Therapy Science, 35(2), 106-113. doi.org/10.1589/jpts.35.106

Disclaimer

Achieve Weight Loss with the Potato Diet

Dr. Alex Jimenez

Concept of tasty food with boiled young potatoes, close up

Can the short-term potato diet be a solution for individuals trying to lose weight?

Potato Diet

There is no one-size-fits-all approach to a healthy lifestyle diet. A successful nutrition plan needs to be personalized to the individual. Potatoes are an excellent source of fiber, vitamins, and minerals and are the primary source of calories in this diet. The potato diet has variations, but followers eat plain potatoes for several days in the diet’s simplest form.

What Can Be Eaten?

While there are variations, all potato diets are vegan, low in dietary fat, and encourage eating until satisfied. Instead of weighing portions or counting calories, individuals are encouraged to eat until full. The potato diet encourages volume eating, when individuals fill up on foods that are naturally lower in calories. Eating a large volume leaves the body feeling full, though fewer calories are eaten throughout the day.

Potato Types

The variety of potatoes allowed depends on the version of the potato diet being followed. Some require sticking to plain white potatoes, while a more forgiving version allows other varieties, such as yellow, red, and sweet potatoes.

Plant-based Foods, Low-Calorie, and Whole

In its purest form, the diet does not allow for other food besides potatoes, even fruits and vegetables. However, looser forms of the potato diet are designed to be more sustainable in the long term. Depending on the version of the potato diet being followed, individuals may be able to consume unprocessed foods in their whole form. However, potatoes should make up the bulk of the plate even when other foods are permitted. The additional foods are supplements to the potatoes for their nutritional content and include:

Fruits
Grains
Legumes
Vegetables

Condiments and Seasonings

Condiments, sauces, and seasonings are limited to small quantities of low-fat condiments like mustard and homemade ketchup. Salt is allowed to season the potatoes, but not a lot. Generally, sauces and seasonings should be made with fat-free ingredients and kept to a minimum.

Beverages

Water, plain tea, and plain coffee are the only beverages allowed on the potato diet. Staying hydrated is essential, so drinking plenty of water is encouraged.

What Is Restricted?

Depending on the diet version, certain foods are not allowed. In the strictest form, individuals eat only plain potatoes for several days.

Added Fats

Because the potato diet is low-fat, it strictly prohibits animal products and fats such as vegetable oils. Fats are a dense source of calories; even small amounts add up quickly. However, healthy fats can promote the absorption of potato nutrients. Because it is designed for maximum weight loss over a short period, the diet restricts added fats like:

Butter
Vegetable oil
Avocado
Nuts
Seeds

Processed and Refined Foods

The diet encourages eating whole, unprocessed foods during the plan’s duration. Processed foods are usually high in calories, fat, and sodium and are lower in nutrients than whole foods. For example, a baked potato is more nutritious than tater tots, fries, and potato chips, even though all are made with potatoes. Others include:

Bread
Cereal
Crackers
Muffins
Pasta
Doughnuts

Animal Products

All variations of the potato diet are vegan. While following the diet, all animal products are restricted and include:

Eggs
Dairy
Meat
Poultry
Fish
Seafood

Preparation

The diet is designed to be followed short-term for quick weight loss, so there is no meal schedule. Followers can eat breakfast, lunch, dinner, and snacks until full. Typically, individuals participate for two to five days, though some may follow the diet for up to a week. The potato preparation method is as important as the type of potato. It is recommended to use cooking methods that do not require added fat, such as boiling, steaming, baking, and roasting.

How many potatoes to eat in a day depends on the individual. A general recommendation is to eat approximately two to five pounds daily. Consuming enough calories in this diet is important since it is restrictive, and followers may not get enough nutrients if they eat too few calories. An extremely low-fat or fat-free diet is not sustainable. (Harvard Health Publishing, Harvard Medical School, 2021)

Pros

The potato diet can help with short-term weight loss and reduce fat and sodium intake, as well as a few other health benefits and include the following:

Weight Loss

The diet is designed for weight loss.
It is effective because it is naturally low in fat and calories.

Short-term

Individuals who prefer shorter diets for quick results may appreciate that the diet lasts two to five days.

Improve Digestion

Some like the diet for digestive benefits.
Potatoes are easy to digest, making this food gentle on the gastrointestinal tract.
Potatoes contain a rich source of fiber, which keeps food moving smoothly through the digestive system.

Easy to Follow

Mono diets are the easiest to follow.
It is easy to understand what is allowed and what to avoid.
Individuals who struggle with complicated rules will appreciate the simplicity.

Cons

The potato diet can come with health risks that include the following:

Sustainability

Eating only one food, even a root vegetable, is not sustainable.

Unbalanced

Many nutrient-rich foods are not allowed.
Though potatoes are nutritious, they lack some essential nutrients.
The diet can result in nutritional deficiencies.

Short-term Weight Loss

The weight loss may not be sustainable since the diet is followed for a few days.
Any weight lost during the diet may not be kept off long-term.
This may be water weight, which is different from losing body fat.
Once the individual returns to their normal lifestyle, they may regain some or all of the weight lost and possibly gain weight.

Discourages Healthy Eating

A nutrient-dense diet is rich in various foods.
The potato diet is nutritionally unbalanced and discourages healthy eating habits.
Consuming one food may promote disordered eating habits. (Schaumberg K. and Anderson D. 2016)

Calorie Count

There is no set calorie requirement on the potato diet.
The USDA recommends 1,600 to 2,000 calories daily for adult women and 2,000 to 2,400 daily for adult men.
According to the 2020-2025 Dietary Guidelines, the potato diet does not meet nutritional recommendations.
The guidelines list potatoes as a healthy source of starchy vegetables that should also include foods from the primary food groups.
The USDA recommends between 28 and 34 grams of fiber and 46 and 56 grams of protein daily for adults. (U.S. Department of Health and Human Services and U.S. Department of Agriculture, 2020)

Injury Medical Chiropractic and Functional Medicine Clinic

This is a restrictive diet that is not meant to be followed long-term. Before starting a new diet plan, consult a healthcare provider or a registered dietitian, especially if underlying health conditions exist. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop a personalized treatment plan through an integrated approach to treating injuries and chronic pain syndromes, improving flexibility, mobility, and agility programs to relieve pain and help individuals return to optimal function. Our providers use an integrated approach to create personalized care plans for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, Electroacupuncture, and sports medicine protocols. If the individual needs other treatment, they will be referred to a clinic or physician best suited for them. Dr. Jimenez has teamed up with top surgeons, clinical specialists, medical researchers, nutritionists, and health coaches to provide the most effective clinical treatments.

Functional Nutrition and Lifestyle Change

References

Harvard Health Publishing, Harvard Medical School. (2021). Know the facts about fats. www.health.harvard.edu/staying-healthy/know-the-facts-about-fats

Schaumberg, K., & Anderson, D. (2016). Dietary restraint and weight loss as risk factors for eating pathology. Eating behaviors, 23, 97–103. doi.org/10.1016/j.eatbeh.2016.08.009

U.S. Department of Health and Human Services and U.S. Department of Agriculture. (2020). 2020–2025 Dietary Guidelines for Americans. Retrieved from www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf

The Link Between Yoga and Improved Brain Function

Dr. Alex Jimenez

Can individuals improve their brain function by incorporating yoga as part of their routine to reduce stress and improve mental health?

Table of Contents

Introduction

Many people are impacted by life stressors that can cause overlapping risk profiles in their bodies. Stress or cortisol is a vital hormone that affects organs and tissues in the body and can help regulate the body’s response to stress. Whether preparing for a big presentation, studying for an important exam, or dealing with a heavy workload, stress can play a part in these scenarios. Too much stress can impact not only the musculoskeletal function of the body but also brain function, which is why many individuals are looking for ways to lower stress levels in their bodies and give their brains a break. Today’s article looks at how stress is associated with brain function and how therapeutic exercises like yoga can improve brain function and relieve stress. We discuss with certified medical providers who inform our patients how stress can have a negative impact on the brain’s functionality. While asking informed questions to our associated medical providers, we advise patients to incorporate various therapeutic exercises like yoga to help lower stress levels in the body and improve brain function. Dr. Alex Jimenez, D.C., encompasses this information as an academic service. Disclaimer.

Stress & Brain Function

How often do you get headaches or migraines, causing you to be anxious constantly? Do you feel muscle tension or pain after a long, strenuous day? Or do you feel more tired throughout the day even though you slept a full night? Many scenarios correlate with stress and can impact a person’s well-being. While stress is often correlated with negative emotions , it is an acute adaptive response to environmental stimuli in the body and the brain. (McEwen & Akil, 2020) Now, the brain and stress have a wonderful relationship with each other, as the brain is the main controller for the body, providing neuron signals to each of the body’s systems and helping with stress reactivity when environmental factors are in play. Cortisol is a stress hormone that, at the basal levels, is highly important for maintaining healthy brain development and function. When dealing with a highly stressful situation can cause cortisol levels to be elevated and lead to the development of free radical formation that is toxic to the brain. (Herzberg & Gunnar, 2020)

When high-stress levels start to impact brain function in the body, the brain can inform the immune system to produce an excess of inflammatory cytokines to attach themselves to healthy cells and lead to the development of stress-induced inflammation caused by repeated social defeat (RSD). When RSD starts to activate the immune cells in the brain, it can enhance neuroinflammation and influence the endothelial cells of the brain to recruit and transport the peripheral monocytes into stress-sensitive neural regions. (Bower & Kuhlman, 2023) When this happens, it can take a person a long time to reduce their stress levels. However, many individuals who are dealing with stress can find therapeutic ways to not only reduce their stress levels but also protect and improve their brain function.

Is Motion Key To Healing- Video

Is Motion Key to Healing? | El Paso, Tx (2023)

Yoga For Brain Function

When it comes to reducing stress, many people can incorporate hobbies or therapies that they enjoy and help relax their bodies. One of the various therapies that can help reduce stress and improve brain function is yoga. Yoga is a mindfulness-based intervention that can be used for pain management and help improve pain-like symptoms associated with stress. (Krese et al., 2022) Now, yoga is incorporated into a non-surgical treatment plan for many individuals who have chronic stress affecting their bodies while improving their brain function. When people start doing yoga for the first time, a professional yoga instructor will begin to show them various poses to help stretch their muscles that are tight from the impact of stress, clear their minds from everyday stressors, and even restore their balance. Yoga may be highly effective for many individuals since it is a community-based and holistic intervention that can improve brain function through breathwork, stretching, and holding various postures and meditation. (Stephens et al., 2023) Additionally, yoga can help enhance the brain structure to improve the neurocognitive function of balance and concentration. (Babakhani et al., 2024)

Yoga Equals Stress Relief

Additionally, when people start to incorporate yoga as part of their routine, they will notice their stress levels go down due to being more mindful about what stressors are affecting them and making small changes in their lifestyle. At the same time, yoga can help stretch and strengthen weak muscles by enhancing motor capacity, including muscle strength, balance, and flexibility, and improving non-motor symptoms like alleviating cognitive impairment. (Fan et al., 2020) This is because exercises like yoga can help relieve stress, and when a person is concentrating on going to yoga, they will begin to see improvement in their bodies and brain function. Utilizing the beneficial properties of yoga can help many people be more mindful of their minds and bodies while also improving their brain function.

References

Babakhani, M., Rahzani, K., Hekmatpou, D., & Sheykh, V. (2024). The effect of super brain yoga on the cognitive function of hemodialysis patients. Heliyon, 10(16), e36384. doi.org/10.1016/j.heliyon.2024.e36384

Bower, J. E., & Kuhlman, K. R. (2023). Psychoneuroimmunology: An Introduction to Immune-to-Brain Communication and Its Implications for Clinical Psychology. Annu Rev Clin Psychol, 19, 331-359. doi.org/10.1146/annurev-clinpsy-080621-045153

Fan, B., Jabeen, R., Bo, B., Guo, C., Han, M., Zhang, H., Cen, J., Ji, X., & Wei, J. (2020). What and How Can Physical Activity Prevention Function on Parkinson’s Disease? Oxid Med Cell Longev, 2020, 4293071. doi.org/10.1155/2020/4293071

Herzberg, M. P., & Gunnar, M. R. (2020). Early life stress and brain function: Activity and connectivity associated with processing emotion and reward. Neuroimage, 209, 116493. doi.org/10.1016/j.neuroimage.2019.116493

Krese, K. A., Donnelly, K. Z., Etingen, B., Bender Pape, T. L., Chaudhuri, S., Aaronson, A. L., Shah, R. P., Bhaumik, D. K., Billups, A., Bedo, S., Wanicek-Squeo, M. T., Bobra, S., & Herrold, A. A. (2022). Feasibility of a Combined Neuromodulation and Yoga Intervention for Mild Traumatic Brain Injury and Chronic Pain: Protocol for an Open-label Pilot Trial. JMIR Res Protoc, 11(6), e37836. doi.org/10.2196/37836

McEwen, B. S., & Akil, H. (2020). Revisiting the Stress Concept: Implications for Affective Disorders. J Neurosci, 40(1), 12-21. doi.org/10.1523/JNEUROSCI.0733-19.2019

Stephens, J. A., Hernandez-Sarabia, J. A., Sharp, J. L., Leach, H. J., Bell, C., Thomas, M. L., Buryznska, A. Z., Weaver, J. A., & Schmid, A. A. (2023). Adaptive yoga versus low-impact exercise for adults with chronic acquired brain injury: a pilot randomized control trial protocol. Front Hum Neurosci, 17, 1291094. doi.org/10.3389/fnhum.2023.1291094

Disclaimer

The Importance of Knee Pain Tests: Identifying the Cause

Dr. Alex Jimenez

American football game - players in action

Can understanding what knee tests are used help a healthcare provider diagnose the cause of individuals experiencing knee pain?

Knee Pain Tests

A knee examination is the first step in determining the cause of knee pain. Different knee tests may be performed during the exam to help the healthcare provider find the cause and develop an optimal treatment plan. These tests evaluate knee function and range of motion and look for conditions and injuries such as arthritis, meniscus tears, ACL tears, other ligament injuries, and kneecap issues.

Checking If There is Fluid in the Knee

Many individuals know if their knee is swollen, as they can see or feel the swelling. However, if there is excess fluid in the knee joint, the healthcare provider may compress the joint to feel for excess fluid. Fluid is often visible above the kneecap and can be compressed in this area. Fluid may also be detected in the back of the knee, referred to as a Baker’s cyst if the fluid has collected into a cluster. (Frush T. J., & Noyes F. R. 2015)

Arthritis Tests

Certain characteristic findings can detect knee arthritis:

Crepitus

Crepitus is the sensation when rough cartilage or exposed bone is rubbing when the knee is bent. (Lo G. H. et al., 2018)
The examiner will feel and listen for grinding as the knee is bent back and forth.

Deformity

As knee cartilage wears away, the knees can become progressively knock-kneed or bow-legged.

Limited Motion

If arthritis, bone spurs, and swelling prevent normal mobility, the knee’s range of motion often becomes limited.

Torn Meniscus Tests

Tests used to determine if there is a meniscus tear include:

Joint Line Tenderness

Joint line tenderness is a non-specific test in which the area of the meniscus is felt. It is considered a positive test when there is pain in this area.

McMurray’s test

This test is performed with the patient lying flat. The examiner bends the knee and rotates the shin bone.
A click can be felt over the tear as the knee is brought from full flexion to full extension. (Gupta Y., Mahara D., & Lamichhane A. 2016)

Ege’s Test

This test is performed with the patient squatting.
The test is performed with the leg fully externally rotated or internally rotated, depending on whether the lateral or medial meniscus is being tested.
A click is heard or felt over the area of the tear.

ACL Tear Tests

These knee pain tests are for an anterior cruciate ligament (ACL) tear:

Lachman Test

The Lachman test is one of the most reliable to diagnose an ACL tear.
With the knee slightly bent, the examiner stabilizes the thigh while pulling the shin forward.
The shin shifts too far forward with a torn ACL.

Anterior Drawer Test

This test is performed with the patient lying flat.
The knee is bent 90 degrees, and then the shin is pulled forward to check the stability of the ACL.

Pivot Shift Test

The pivot shift test can be difficult, especially if the patient is experiencing discomfort and cannot relax the knee.
This test places stress on the knee joint and assesses the rotational stability of the ACL.

Other Ligament Injuries

For a suspected injury to other ligaments, including the posterior cruciate ligament (PCL), medial collateral ligament (MCL), and lateral collateral ligament (LCL), the following tests may be used:

Posterior Drawer Test

The posterior drawer is performed similarly to the anterior drawer test, in which the patient lies flat.
The knee is bent 90 degrees; the shin is pushed backward to check stability and function and detect if the posterior cruciate ligament (PCL) has been injured.

Collateral Ligament Stability

Side-to-side stability of the knee detects problems with the MCL and LCL.
The shin is shifted to each side, with the patient lying flat and the knee slightly bent.
The LCL or MCL damage causes the knee to open up too much, a condition known as varus (LCL) or valgus (MCL) instability. (Ohori T. et al., 2017)

Kneecap Tests

Tests for kneecap issues include:

Patellar Grind

In this test, also called Clarke’s sign, the patient lies on their back with the leg extended.
The examiner pushes the kneecap down to reproduce the knee pain while the patient flexes the thigh muscles.
Damaged cartilage can cause a grinding sensation/crepitus.

Patellar Tenderness

The examiner can slightly lift the kneecap and place direct pressure on parts of the underside.
The examiner looks for regions of sensitivity or pain.

Patellar Apprehension

This test indicates an unstable kneecap.
The examiner places pressure on the kneecap in a certain direction, and the patient may feel like the kneecap is going to pop out.

Injury Medical Chiropractic and Functional Medicine Clinic

Knee pain tests typically check the range of motion, discomfort symptoms, and sounds that could indicate a specific type of knee injury. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.

Overcoming an ACL Injury

References

Frush, T. J., & Noyes, F. R. (2015). Baker’s Cyst: Diagnostic and Surgical Considerations. Sports health, 7(4), 359–365. doi.org/10.1177/1941738113520130

Lo, G. H., Strayhorn, M. T., Driban, J. B., Price, L. L., Eaton, C. B., & Mcalindon, T. E. (2018). Subjective Crepitus as a Risk Factor for Incident Symptomatic Knee Osteoarthritis: Data From the Osteoarthritis Initiative. Arthritis care & research, 70(1), 53–60. doi.org/10.1002/acr.23246

Gupta, Y., Mahara, D., & Lamichhane, A. (2016). McMurray’s Test and Joint Line Tenderness for Medial Meniscus Tear: Are They Accurate?. Ethiopian journal of health sciences, 26(6), 567–572. doi.org/10.4314/ejhs.v26i6.10

Ohori, T., Mae, T., Shino, K., Tachibana, Y., Fujie, H., Yoshikawa, H., & Nakata, K. (2017). Varus-valgus instability in the anterior cruciate ligament-deficient knee: effect of posterior tibial load. Journal of experimental orthopaedics, 4(1), 24. doi.org/10.1186/s40634-017-0087-3

The Link Between Causes and Treatment of Psoriatic Arthritis

Dr. Alex Jimenez

Can individuals dealing with psoriatic arthritis find non-surgical treatments to reduce joint pain and improve skin health?

Table of Contents

Introduction

The body is a complex machine with a communal relationship with the joints, organs, bones, muscles, and tissues, each of which has a specific function to ensure the host is alive. The brain is the main control system that gives each body’s systems, organs, muscles and joints a job. When environmental factors or pathogens enter the body, the immune system is the first one to defend the body and eliminate the pathogens to initiate the natural healing process. However, when the immune system is attacking the body constantly, over time, it can lead to autoimmunity and cause overlapping risk profiles in the body. This, in turn, can lead the development of chronic conditions and cause individuals pain and discomfort. In today’s article, we look at an autoimmune disorder known as psoriatic arthritis, its causes and symptoms, and how treatment can help reduce its pain like effects. We discuss with certified medical providers who inform our patients how psoriatic arthritis can affect the joints. While asking informed questions to our associated medical providers, we advise patients to incorporate various non-surgical treatments to reduce psoriatic arthritis symptoms and help manage joint pain that affects a person’s quality of life. Dr. Alex Jimenez, D.C., encompasses this information as an academic service. Disclaimer.

What Is Psoriatic Arthritis?

Do you experience swelling in your joints that causes pain and discomfort when moving? Do you feel your skin itchier and warmer than usual? Or have you noticed that everyday tasks are more difficult now than before? Many of these pain-like scenarios are associated with joint pain associated with an autoimmune or musculoskeletal condition. Since autoimmunity is developed when environmental factors cause the immune system to attack healthy cells, it can envoke pain and discomfort to the body. When a person is dealing with an autoimmune condition, it can impact not only the individual but also the rest of the body’s system. For instance, if a person is dealing with an autoimmune condition, they could be dealing with skin issues that can cause them to develop scaly, itchy, red skin patches known as psoriasis. If they have joint pain combined with psoriasis, it can develop into psoriatic arthritis. (Skornicki et al., 2021) Now psoriatic arthritis is a heterogeneous autoimmune condition with musculoskeletal involvement that can manifest various symptoms including inflammation and arthritis. (Hackett et al., 2022) This in turn causes many individuals to think they are dealing with rheumatoid factors.

Causes & Symptoms

As a multifactorial pathology, psoriatic arthritis causes care often influenced by a complex interplay of immunological, environmental, and genetic factors that cause its development. (Zalesak et al., 2024) When the immune system starts to attack the healthy cells in the body, the inflammatory cytokines can become haywire and attack the “problem,” causing the development of autoimmunity. Within this integration, some of the causes can include predisposing genetic backgrounds with the presence of environmental factors that can activate the innate immune system precipitate the onset of psoriatic arthritis. (Azuaga et al., 2023) Some of the symptoms can many individuals with psoriatic arthritis can include:

Tendon tenderness
Joint pain
Stiffness
Fatigue
Joint swelling
Skin rash
Musculoskeletal pain

However, there are ways to manage psoriatic arthritis, reduce joint pain from affecting a person, and help them manage the symptoms.

Arthritis Explained-Video

Arthritis Explained | El Paso, Tx (2023)

Treatments For Psoriatic Arthritis

When it comes to treating psoriatic arthritis, healthcare professionals need to develop therapeutic options to educate the individual and develop a treatment plan that can include conventional therapies and non-pharmacological therapies that are affordable and customized with the individual’s condition. (Ogdie et al., 2020) Since psoriatic arthritis is a complex inflammatory musculoskeletal condition and skin disease, individuals must try to find ways to reduce the inflammatory effects of causing more joint issues. Non-surgical treatments like chiropractic care, physical therapy, and diet changes can help mitigate the burden of psoriatic arthritis by reducing the complications and the socio-economic impact. (McGonagle et al., 2022)

Another way individuals can reduce the inflammatory effects of psoriatic arthritis is by consuming anti-inflammatory foods to dampen the inflammatory cytokines attacking the joints and going to physical therapy sessions like water aerobics to help stabilize the joints and help people be more mindful about their bodies. Since psoriatic arthritis can be managed through non-surgical therapy, low-weight bearing exercise regimes and incorporating anti-inflammatory foods to reduce inflammation can help people minimize psoriatic arthritis symptoms from impacting their health and wellness journey.

References

Azuaga, A. B., Ramirez, J., & Canete, J. D. (2023). Psoriatic Arthritis: Pathogenesis and Targeted Therapies. Int J Mol Sci, 24(5). doi.org/10.3390/ijms24054901

Hackett, S., Ogdie, A., & Coates, L. C. (2022). Psoriatic arthritis: prospects for the future. Ther Adv Musculoskelet Dis, 14, 1759720X221086710. doi.org/10.1177/1759720X221086710

McGonagle, D. G., Zabotti, A., Watad, A., Bridgewood, C., De Marco, G., Kerschbaumer, A., & Aletaha, D. (2022). Intercepting psoriatic arthritis in patients with psoriasis: buy one get one free? Ann Rheum Dis, 81(1), 7-10. doi.org/10.1136/annrheumdis-2021-221255

Ogdie, A., Coates, L. C., & Gladman, D. D. (2020). Treatment guidelines in psoriatic arthritis. Rheumatology (Oxford), 59(Suppl 1), i37-i46. doi.org/10.1093/rheumatology/kez383

Skornicki, M., Prince, P., Suruki, R., Lee, E., & Louder, A. (2021). Clinical Burden of Concomitant Joint Disease in Psoriasis: A US-Linked Claims and Electronic Health Records Database Analysis. Adv Ther, 38(5), 2458-2471. doi.org/10.1007/s12325-021-01698-7

Zalesak, M., Danisovic, L., & Harsanyi, S. (2024). Psoriasis and Psoriatic Arthritis-Associated Genes, Cytokines, and Human Leukocyte Antigens. Medicina (Kaunas, Lithuania), 60(5). doi.org/10.3390/medicina60050815

Disclaimer

Enhance Neck Mobility with Cervical Retraction Exercise

Dr. Alex Jimenez

Woman Doing Yoga Stretching Exercises At Home — Young woman exercising yoga at home in the morning.

Can cervical retraction be a good addition to a home exercise program for individuals with neck pain, spinal arthritis, or needing to strengthen their neck muscles?

Table of Contents

Cervical Retraction

Cervical retraction is a neck exercise that involves gently sliding the head backward while keeping the chin tucked. It can help with:

Neck pain
Stretching and loosening the muscles at the back of the neck.
Headaches
Tightness
Improve posture
Improve flexibility and mobility

Preparation

Basic steps for performing a cervical retraction exercise:

Sit upright with good posture.
Tuck your chin as far as you can comfortably.
Look up while keeping your chin tucked.
Rotate the neck 1-2 inches to each side.
Return to the starting position.
Stop the exercise if you experience pain.

You want to get good at this without loading the joints while learning the movement. Gently and accurately moving your head in alignment with the neck will help you find the correct head action as it moves. Then, it can be performed as a full exercise. Performing the movement correctly requires focus. This is why cervical retraction is done while sitting in a chair with proper posture. Individuals can also stand, but it is more complicated for the body to coordinate than sitting, but it can be done once the individual has practiced.

Sitting or Standing

Gently tuck your chin down toward your neck.
The focus is alignment.
Keeping your chin where it is, press your head back.
Feel the stretch at the back of your neck.
Relax and repeat.
Try doing 8-10 reps, with 3-4 daily sessions. (North American Spine Society, 2012)

Pain Management

There will be soreness, especially for those with pain symptoms, but the neck should feel better.
Be mindful of any intense or severe pain resulting from cervical retraction.
Individuals with cervical spondylosis (neck arthritis) stop if pain presents. (Cleveland Clinic, 2023)

Other Neck Exercises

Another good neck-strengthening exercise is the isometric neck press. In this exercise, you move your head forward, backward, and to each side while your hand provides resistance. This develops flexibility and is recommended for those with arthritis in this area. (Sadeghi, A. et al., 2022) Other exercises include: (Pain Consultants of West Florida, 2019)

Neck extensions: Backward bending can help relieve nerve compression and ease the strain on the cervical spine.
Side rotation: This exercise can improve neck mobility.
Shoulder rolls: This exercise can help keep the neck and shoulder joints fluid.

Injury Medical Chiropractic and Functional Medicine Clinic

If you have a neck condition or radiculopathy that causes pain or other symptoms going down the arm or are unsure how to do it, check with a healthcare provider or physical therapist before trying the exercise. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.

Neck Injuries

References

North American Spine Society. (2012). Cervical exercise: The Backbone of Spine Treatment. www.spine.org/KnowYourBack/Prevention/Exercise/Cervical-Exercise

Cleveland Clinic. (2023). Could your neck pain actually be neck arthritis? my.clevelandclinic.org/health/diseases/17685-cervical-spondylosis

Pain Consultants of West Florida. (2019). Chronic Neck Pain: How Core Exercises Can Help. Our Blog. pcwfl.com/chronic-neck-pain-how-core-exercises-can-help/

Sadeghi, A., Rostami, M., Ameri, S., Karimi Moghaddam, A., Karimi Moghaddam, Z., & Zeraatchi, A. (2022). Effectiveness of isometric exercises on disability and pain of cervical spondylosis: a randomized controlled trial. BMC sports science, medicine & rehabilitation, 14(1), 108. doi.org/10.1186/s13102-022-00500-7

Achieve a Stronger Core and Minimize Back Pain

Dr. Alex Jimenez

Can individuals relieve back pain by incorporating core strength training to reduce pain and discomfort in their lower backs?

Table of Contents

Introduction

Many individuals worldwide have dealt with back issues that make it difficult to complete any task that they are doing. Many often feel pain and discomfort radiating from the three sections of the back and can radiate from the neck, shoulders, and hips. When these areas of the musculoskeletal system are being affected, it can lead to a life of pain and chronic conditions that cause overlapping risk profiles. At the same time, some causes of back pain often correlate with environmental factors and weak core muscles. When a person is dealing with weak core muscles, they will experience instability and pain when they are mobile, leading to back pain. In today’s article, we look at what the core muscles are, how they are connected to back pain, and how strengthening them can reduce the effects of back pain. We discuss with certified medical providers who inform our patients how strengthening the core muscles can reduce back pain. While asking informed questions to our associated medical providers, we advise patients to incorporate various core strengthening exercises to prevent overlapping risk profiles correlated with back pain. Dr. Alex Jimenez, D.C., encompasses this information as an academic service. Disclaimer.

What Are The Core Muscles?

Do you feel a constant ache or pain in your back after lifting or carrying objects in a hunched position? Do you experience muscle weakness in your torso that you can’t stay in a plank position for a few seconds? Or do you experience radiating pain from your lower back to your leg? The core muscles are a group of muscles wrapped around the torso like a support belt that helps with stability, balance, and protecting the lumbar from injuries. The core muscles are found in the lower body’s front, back, and sides. At the same time, the core muscles can help generate intrabdominal pressure while moving the vertebral column. (Flynn & Vickerton, 2024) In the core muscles, the transverse abdominis muscle or the seatbelt muscle. This muscle works with the inspiratory muscles through elastic loading to evoke transversus expiratory activity when breathing and functioning in motion. (De Troyer et al., 1990)

Core Muscles & Back Pain

The core muscles, especially the transverse abdominis muscles, are often overlooked as many individuals frequently deal with numerous factors that cause low back pain. Common core muscles are associated with back pain because environmental factors can neglect the transverse abdominis muscles. Fatigue in the core muscles can cause repetitive asymmetric loading on the spine, which enhances susceptibility to back pain and other injuries. (Zemkova & Zapletalova, 2021) Since back pain is a multifactorial condition that is one of the leading causes of hospital visits and socio-economic issues, many individuals start to neglect the core muscles over time, causing them to be weak. Some symptoms correlated with weak core muscles include:

Muscle weakness.
Numbness in the lower extremities.
Alterations in the truck movement when standing. (Wattananon et al., 2020)

When this happens, many people start looking for treatment to reduce their back pain and help strengthen their core muscles.

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Strengthening Core Muscles

Before people reduce their back pain and return to their daily routine, they would have to be assessed by a pain specialist like a chiropractor to assess fully what environmental factors are causing the back pain. After the assessment, a chiropractor can work with a physical therapist to reduce back pain and strengthen the core muscles to prevent back pain from returning. When it comes to core strengthening exercises, they focus on either the deep or superficial muscles of the torso, which might produce different effects on lumbar motion. (Puntumetakul et al., 2021) Additionally, core stability exercises can reduce pain in the back and disability reduction and improve a person’s quality of life. (Kanwal et al., 2021) Engaging the muscles through core strengthening exercises can help achieve optimal strength with twisting and side-bending movements to reduce back pain.

Pay Attention To Engaged Core Muscles

However, individuals need to pay attention to engaging their core muscles while maintaining a neutral spine position for stability and preventing back pain. (Cigdem Karacay et al., 2022) This allows individuals to be consistent with strengthening their core and to commit to short workouts incorporated as part of not only their routine but also as part of their customized treatment plan. When it comes to reducing back pain, it is important to ensure that the core muscles are engaged to help build strength and stability, decrease back pain, and improve functionality. When people start strengthening their core muscles, they will be able to be more mindful about how to present themselves and live healthier lives.

References

Cigdem Karacay, B., Sahbaz, T., Gurtekin, B., Yildiz, S., & Ozcan, E. (2022). Effectiveness of whole-body vibration exercise and core stabilization exercise in chronic non-specific low back pain: A randomized-controlled study. Turk J Phys Med Rehabil, 68(2), 184-194. doi.org/10.5606/tftrd.2022.7060

De Troyer, A., Estenne, M., Ninane, V., Van Gansbeke, D., & Gorini, M. (1990). Transversus abdominis muscle function in humans. J Appl Physiol (1985), 68(3), 1010-1016. doi.org/10.1152/jappl.1990.68.3.1010

Flynn, W., & Vickerton, P. (2024). Anatomy, Abdomen and Pelvis: Abdominal Wall. In StatPearls. www.ncbi.nlm.nih.gov/pubmed/31869113

Kanwal, S., Yaqoob, I., Shakil-Ur-Rehman, S., Ghous, M., Ghazal, J., & Namroz, N. (2021). Effects of core muscle stability on low back pain and quality of life in post-menopausal women: A comparative study. J Pak Med Assoc, 71(1(A)), 37-40. doi.org/10.47391/JPMA.151

Puntumetakul, R., Saiklang, P., Tapanya, W., Chatprem, T., Kanpittaya, J., Arayawichanon, P., & Boucaut, R. (2021). The Effects of Core Stabilization Exercise with the Abdominal Drawing-in Maneuver Technique versus General Strengthening Exercise on Lumbar Segmental Motion in Patients with Clinical Lumbar Instability: A Randomized Controlled Trial with 12-Month Follow-Up. Int J Environ Res Public Health, 18(15). doi.org/10.3390/ijerph18157811

Wattananon, P., Sinsurin, K., & Somprasong, S. (2020). Association between lumbopelvic motion and muscle activation in patients with non-specific low back pain during forward bending task: A cross-sectional study. Hong Kong Physiother J, 40(1), 29-37. doi.org/10.1142/S1013702520500043

Zemkova, E., & Zapletalova, L. (2021). Back Problems: Pros and Cons of Core Strengthening Exercises as a Part of Athlete Training. Int J Environ Res Public Health, 18(10). doi.org/10.3390/ijerph18105400

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Take Your Fitness to the Next Level with the Clean and Press

Dr. Alex Jimenez

Athletic woman in gym lifting weights at the gym. Fitness concept.

Is the clean and press recommended for intermediate-level weightlifters looking to increase strength and power?

Table of Contents

Clean and Press

The clean and press is a power exercise that builds cardiovascular and muscular endurance, stamina, and strength. It focuses on strength and speed. (Soriano M. A., Suchomel T. J., & Comfort P. 2019) Individuals new to the clean and press should start light to learn the proper form. Once they master the technique, they should add weight until they reach the point where six to eight repetitions cause breathlessness. It is a great exercise to include in a circuit as part of a regular strength training program.

The Benefits

The clean and press work out several muscle groups.

The lower half of the movement strengthens the hips, glutes, and hamstrings.
The upper half targets the shoulders, chest, back, and arms.
Engages the core. (Calatayud J. et al., 2015)

Power training is important for athletes who need quick bursts in their sport, like sprinters or jumpers. (Sarabia J. M. et al., 2017) However, anyone at an intermediate lifting level can use power exercises to increase their heart rate to anaerobic levels, generating an increased calorie burn in their overall workout. Individuals must regularly pick up objects off the floor and place them in cabinets or shelves. The clean press can train the body to use the correct form.

Step-by-Step

Start with feet shoulder-width apart and hold the barbell around 2 inches from the shins.
Push the hips back and grab the barbell so the palms face the body and hands are shoulder-width apart.
Keep the hips down, chest lifted, eyes forward, and arms long.
Maintain core engagement and drive through the heels to pull the bar quickly up to the chest, just in front of the collarbone.
Keep the spine tall.
Be explosive and fast in the movement when pulling the bar, keeping it as close to the body as possible.
To pull the bar underneath the shoulders, shrug the shoulders up and point the elbows forward.
As soon as the bar reaches the chest, drive through the heels, press overhead, and straighten the arms and legs.
Keep the core tight.
Return to the starting position in a controlled manner.

Common Errors

Avoid the following errors to get the most from the exercise and prevent strain and injury.

Shifting Weight Forward

The weight should always remain on the heels during the cleaning and press.

Rounding the Back

The upper back should be straight and not rounded when lifting.

Grip Position

The grip should be no more than 2 inches wider than the shoulders.
If it is too wide, there is an increased risk of wrist pain, and if it is too narrow, shoulder joint strain.

Modifications and Variations

The clean and press can be practiced differently to meet an individual’s fitness level, which will also determine how much weight to lift.

Modification

Beginners can practice with an empty bar.
If possible, exercise in a room with a mirror to ensure the body is in the correct form.

Variation

The exercise can be performed with dumbbells or a barbell.

The barbell allows going a little heavier and provides stability.
The dumbbells encourage each side to work individually rather than the stronger side taking over for the weaker side.
A single-arm clean and press can be done with a dumbbell, adding a stability and balance challenge.
A clean press can be combined with leg exercises, such as squats or lunges, to superset the lower body.
A clean and press can also be used in upper body workouts to increase the heart rate.

For example, it can be used in a circuit-style workout:

Four minutes on the treadmill or elliptical.
Eight repetitions of clean and presses.
Four minutes on the treadmill or elliptical.
Eight repetitions of clean and press.
Perform for 15 to 20 minutes for a solid, complete workout.

Safety

It is recommended that individuals consult a doctor or physical therapist if they have issues with their ankles, knees, hips, wrists, shoulders, neck, or back, as the exercise involves multiple joints. It is not recommended during pregnancy.

Injury Medical Chiropractic and Functional Medicine Clinic

Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.

Exercise Prescription

References

Soriano, M. A., Suchomel, T. J., & Comfort, P. (2019). Weightlifting Overhead Pressing Derivatives: A Review of the Literature. Sports medicine (Auckland, N.Z.), 49(6), 867–885. doi.org/10.1007/s40279-019-01096-8

Calatayud, J., Colado, J. C., Martin, F., Casaña, J., Jakobsen, M. D., & Andersen, L. L. (2015). CORE MUSCLE ACTIVITY DURING THE CLEAN AND JERK LIFT WITH BARBELL VERSUS SANDBAGS AND WATER BAGS. International journal of sports physical therapy, 10(6), 803–810.

Sarabia, J. M., Moya-Ramón, M., Hernández-Davó, J. L., Fernandez-Fernandez, J., & Sabido, R. (2017). The effects of training with loads that maximise power output and individualised repetitions vs. traditional power training. PloS one, 12(10), e0186601. doi.org/10.1371/journal.pone.0186601

Unlocking the Potent Benefits of L-Theanine for Stress Reduction and Brain Health

Dr. Alex Jimenez

Can individuals incorporate the beneficial properties of l-theanine into their routines to reduce stress and improve brain function?

Table of Contents

Introduction

More often than not, many people worldwide are constantly in stressful situations. People worry about the smaller things, from deadlines to piles and errands that must be done as soon as possible. Now, when environmental factors start to cause overlapping risk profiles associated with stress, it can lead to neurocognitive dysfunction and other comorbidities affecting the body, which is why there are numerous ways for people to reduce their stress and function in a healthier lifestyle. One of the ways to reduce stress can be found in a local grocery store, incorporating L-theanine. Today’s article focuses on how stress can affect the brain and how L-theanine can combat stress and help improve brain function. We discuss with certified medical providers who inform our patients how L-theanine can help reduce chronic stress that is affecting the body and how it can affect their brain function. While asking informed questions to our associated medical providers, we advise patients to incorporate mindful techniques and L-theanine as part of their routine to improve their brain function and prevent chronic stress from reoccurring. Dr. Alex Jimenez, D.C., encompasses this information as an academic service. Disclaimer.

How Stress Affects The Brain

Have you experienced the 2 p.m. slumps that you constantly run on low energy after a hectic work or school day? How often do you experience brain fog that makes you unable to function properly? Or are you constantly stressed and feeling muscle aches and pains? Everyone knows stress is a major influence on their daily lives and can impact their mood, well-being, and health. (Schneiderman et al., 2005) Hence, stress comes in two forms: acute and chronic. Depending on the situation that the person is experiencing, stress can affect not only the body but also the brain. Short-term or acute stress can help enhance the immune response to the body, giving it a little boost of energy; however, in its long-term or chronic form, it can dysregulate the immune system and affect the brain function of the body. (Dhabhar, 2014)

Now, many people are thinking, how does stress affect brain function? The brain is the main organ for stress reactivity and helps distribute neural circuitry that determines what threats are coming that cause stress to the individual. (McEwen & Gianaros, 2010) When a person is dealing with a highly stressful situation, the brain determines that this situation is threatening and causes the individual to deal with stress cortisol levels. Hence why, many individuals are dealing with headaches, general aches, and pain around the neck and shoulders; stress causes issues with brain function; it can disrupt the neuron signals in the body, which leads to the development of inflammation, chronic illnesses, and neurological conditions to arise. Fortunately, there are numerous ways to reduce stress to prevent brain dysfunction and enhance the body while relaxing it.

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How Does L-Theanine Combat Stress?

When finding natural ways to reduce stress, many people will search for different ways to relax and ease the stress. One of the ways many people can reduce stress is by sipping some green tea. Green tea contains polyphenolic compounds and about 1 to 3% L-theanine that can positively affect stress and mental health consequences in individuals. (Almudhi & Gabr, 2022) Additionally, drinking green tea or taking L-theanine supplements as part of a daily routine can be combined with relaxing hobbies to lower stress and boost energy levels. L-theanine is also an amino acid with stress-relieving effects that can improve glutamine and dampen inflammatory effects. (Unno et al., 2024)

How Does L-Theanine Improve Brain Function?

L-theanine can help improve brain function when consumed in tea form and decrease the risk for neurodegenerative disorders as a potential therapeutic agent. (Valverde-Salazar et al., 2023) Additionally, when individuals start to consume L-theanine, it can provide positive neuroprotective effects and cognitive function, which helps increase alertness and reduces brain fog. (Sokary et al., 2023) When individuals start thinking about their health and wellness by consuming L-theanine in tea form, it can provide beneficial properties combined with therapeutic options to help reduce chronic stress levels and improve brain function so they can have a healthier and stress-free life.

References

Almudhi, A., & Gabr, S. A. (2022). Green tea consumption and the management of adrenal stress hormones in adolescents who stutter. Biomed Rep, 16(4), 32. doi.org/10.3892/br.2022.1515

Dhabhar, F. S. (2014). Effects of stress on immune function: the good, the bad, and the beautiful. Immunol Res, 58(2-3), 193-210. doi.org/10.1007/s12026-014-8517-0

McEwen, B. S., & Gianaros, P. J. (2010). Central role of the brain in stress and adaptation: links to socioeconomic status, health, and disease. Ann N Y Acad Sci, 1186, 190-222. doi.org/10.1111/j.1749-6632.2009.05331.x

Schneiderman, N., Ironson, G., & Siegel, S. D. (2005). Stress and health: psychological, behavioral, and biological determinants. Annu Rev Clin Psychol, 1, 607-628. doi.org/10.1146/annurev.clinpsy.1.102803.144141

Sokary, S., Al-Asmakh, M., Zakaria, Z., & Bawadi, H. (2023). The therapeutic potential of matcha tea: A critical review on human and animal studies. Curr Res Food Sci, 6, 100396. doi.org/10.1016/j.crfs.2022.11.015

Unno, K., Taguchi, K., Matsuda, T., & Nakamura, Y. (2024). Stress-Relieving Effects of Green Tea Depend on the Ratio of Its Special Ingredients and the Infusion Conditions. Molecules, 29(19). doi.org/10.3390/molecules29194553

Valverde-Salazar, V., Ruiz-Gabarre, D., & Garcia-Escudero, V. (2023). Alzheimer’s Disease and Green Tea: Epigallocatechin-3-Gallate as a Modulator of Inflammation and Oxidative Stress. Antioxidants (Basel), 12(7). doi.org/10.3390/antiox12071460

Disclaimer

Isometric Exercise: A Powerful Tool for Rehabilitation

Dr. Alex Jimenez

A Modern rehabilitation physiotherapy worker with woman client. High quality photo

For individuals going through post surgery, injury rehabilitation, illness and/or chronic condition management, can physical therapy isometric exercises help?

Table of Contents

Isometric Exercise

Isometric exercises are used in physical therapy to help build muscle endurance, improve range of motion, relieve pain, and reduce blood pressure more effectively than other types of exercise. Because they don’t involve joint movement, they are a solid starting point for rehabilitation and are suitable for individuals with a limited range of motion. They can be performed by pushing against an immovable object, like a wall, or by having a therapist provide resistance. Examples of isometric exercises include:

Planks
Glute bridges
Adductor isometrics

A physical therapist/PT may have a patient perform isometric exercises after injury or illness. During an isometric contraction, the muscle does not change in length, and there is no motion around the joint surrounding the muscle/s. (Rhyu H. S. et al., 2015)

When To Use

Isometric muscular contractions can be used at any time during physical rehabilitation and strengthening or a home exercise program and are regularly used with the following (Rhyu H. S. et al., 2015)

Post-surgery
When muscles cannot contract forcefully enough to move the joint it surrounds.
To help increase neuromuscular input to a specific muscle/s.
When injury or condition frailty makes other forms of exercise dangerous and not beneficial.

A healthcare provider or physical therapist should be consulted first if isometrics are used in a rehabilitation program.

Benefits

The benefits of using isometric exercise after injury or surgery may include the following:

No special equipment is necessary to perform isometric exercises.
The ability to safely contract a muscle while protecting a surgical incision or scar tissue.
The muscles can be strengthened in a specific range of motion around a joint. (NikolaidouO. et al., 2017)

A physical therapist can help determine whether isometric exercise benefits the specific condition.

Effectiveness

Isometric exercise is very effective after injury or surgery. However, when a muscle is contracted isometrically, it gains strength in a very small area and with a short range of motion. For example, an isometric shoulder external rotation performed with the arm at the side will only strengthen the rotator cuff muscles in the specific position that the arm is in. (NikolaidouO. et al., 2017).

Strength gains are specific to the joint’s position during the exercise.
Individuals who want to strengthen their gluteal muscles in their hip using isometrics would have to contract their glute muscles in one specific position for several reps.
Once several reps of the exercise in one position have been performed, the individual moves their hip joint into a new position and repeats the gluteal contractions in the new position.
This makes the exercise time-consuming, but it is perfect for injury rehabilitation, preventing and avoiding worsening or further injuries.

How to Perform

To perform isometric exercises, all that is needed is something stable to push against. (Rhyu H. S. et al., 2015) For example, to strengthen the shoulder muscles:

Stand next to a wall and try to lift an arm out to the side.
Allow the hand to press against the wall so no motion occurs at the shoulder joint.
Once pressed against the wall, hold the contraction for 5 to 6 seconds and slowly release it.
Perform 6 to 10 repetitions of the exercise.
This could be one set of completed isometric exercises for the shoulder muscles.

Elastic resistance bands or tubing can also be used to perform isometric exercises. Hold the tubing in a specific position and then move the body away from the anchor point instead of moving the joint. The muscles will contract against the increased resistance of the elastic tubing, and no motion will occur at the joint. A physical therapist can show and train on how to perform isometric exercises with the bands.

Neuromuscular Stimulation

Isometric exercise can strengthen muscles and help improve the neuromuscular recruitment of the muscles being trained. This enhances muscle contraction and expedites gains in muscle recruitment while protecting the joint. Isometric exercise can also be used during physical therapy using neuromuscular electrical stimulation (NMES). (Fouré A. et al., 2014) For example, a PT may use NMES to improve muscular function for individuals who have difficulty contracting their quadriceps after knee surgery and may be instructed to perform isometric quad-setting exercises during the session.

Injury Medical Chiropractic and Functional Medicine Clinic

A physical therapist can use isometric exercises to help individuals injured or have had surgery and are experiencing difficulty with normal functional mobility by improving their strength during recovery. The exercises can safely enhance the function and stability of the muscles and return individuals to the previous level of activity and function. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.

Personal Injury Rehabilitation

References

Rhyu, H. S., Park, H. K., Park, J. S., & Park, H. S. (2015). The effects of isometric exercise types on pain and muscle activity in patients with low back pain. Journal of Exercise Rehabilitation, 11(4), 211–214. doi.org/10.12965/jer.150224

Nikolaidou, O., Migkou, S., & Karampalis, C. (2017). Rehabilitation after Rotator Cuff Repair. The Open Orthopaedics Journal, 11, 154–162. doi.org/10.2174/1874325001711010154

Fouré, A., Nosaka, K., Wegrzyk, J., Duhamel, G., Le Troter, A., Boudinet, H., Mattei, J. P., Vilmen, C., Jubeau, M., Bendahan, D., & Gondin, J. (2014). Time course of central and peripheral alterations after isometric neuromuscular electrical stimulation-induced muscle damage. PloS one, 9(9), e107298. doi.org/10.1371/journal.pone.0107298

Whipped Cream Substitute

Nutrition

Substitutes

Coconut Milk

Silken Tofu Pureed with Soy Milk

Powdered Milk, Vanilla Extract, and Lemon Juice

Evaporated Milk and Lemon Juice

Egg Whites, Sugar, and Bananas

Flour, Cornstarch, and Milk

Injury Medical Chiropractic and Functional Medicine Clinic

Chiropractic and Integrative Healthcare

References

Maintain Fitness During Injury Recovery

Fitness Base

Lower Back Injury Workout

Shoulder and Elbow Injury Workout

Ankle and Foot Injury Workout

Leg and Knee Injury Workout

Circuit 1

Circuit 2

Injury Medical Chiropractic and Functional Medicine Clinic

Treating Ankle Sprains

References

Temperature Treatment

How Ice Relieves Pain and Reduces Inflammation

After a Back Injury

Physical Therapy and Activity

Injury Medical Chiropractic and Functional Medicine Clinic

Beyond the Surface: Understanding the Effects of Personal Injury

References

Nutrients The Body Needs

Categories

Macronutrients vs. Micronutrients

Carbohydrates, Proteins, and Fats

Vitamins and Minerals

Importance

Energy Production

Maintain Body Structures

Regulate Body Functions

Phytonutrients

Injury Medical Chiropractic and Functional Medicine Clinic

Eat Right, Feel Better

References

Obesity Pressure

Spine Problems

Movement Problems

Disc Position and Posture

Injury Medical Chiropractic and Functional Medicine Clinic

Weight Loss Techniques

References

Introduction

Poor Posture Affecting Sleep

The Benefits Of Stretching-Video

Ways To Get a Good Night Rest

Improving Sleep Posture

Finding The Right Mattress & Pillow

References

Disclaimer

Potato Diet

What Can Be Eaten?

Potato Types

Plant-based Foods, Low-Calorie, and Whole

Condiments and Seasonings

Beverages

What Is Restricted?

Added Fats

Processed and Refined Foods

Animal Products

Preparation

Pros

Weight Loss

Short-term

Improve Digestion

Easy to Follow

Cons

Sustainability

Unbalanced

Short-term Weight Loss

Discourages Healthy Eating

Calorie Count