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MET Therapy Protocol: The Comprehensive Guide for Muscle Pain

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

Regarding the musculoskeletal system, the various muscles, tissues, and ligaments help protect the spine and vital organs that make the body functional. These muscles are sectioned into different groups that help provide movement and motion to the host without feeling pain. However, when normal factors or traumatic forces begin to affect the musculoskeletal system, it can cause unnecessary stress on the muscle fibers. These environmental factors can lead to muscle pain and correlating symptoms affecting the upper and lower body portions. When muscle pain affects the body, it can mask other pre-existing conditions that can make the individual feel miserable. Fortunately, many individuals will go to therapy treatment to reduce the effects of muscle pain and have a personalized plan that they can follow to prevent muscle pain from returning in the future. Today’s article focuses on one of the non-surgical treatments known as MET (muscle energy technique) therapy that can help reduce the effects of muscle pain and what is the protocol treatment plan to relieve muscle pain in the body. We work with certified medical providers who use our patients’ valuable information to treat individuals suffering from muscle pain while informing them about non-surgical treatments like MET therapy that can help reduce the effects of musculoskeletal pain. We encourage patients to ask essential questions and seek education from our associated medical providers about their condition. Dr. Jimenez, D.C., provides this information as an educational service. Disclaimer

 

How Does Muscle Pain Affect The Body?

Do you experience muscle aches, stiffness, or pain in one or more parts of your body? These pain-like symptoms are often caused by muscle pain. Research studies revealed that free nerve endings in muscle fibers can send pain signals to the brain, leading to decreased productivity and economic burden. Overstretching muscles during daily routines can cause trigger points, small nodules in muscle fibers that cause stiffness and contraction. This can lead to misalignment and additional problems over time.

 

 

Muscle pain can be a symptom of different conditions, with severity ranging from acute to chronic. Research studies stated that when musculoskeletal pain affects more than 30% of the world, it can significantly impact an individual’s life. This type of pain can be related to sensory innervation of the bones, joints, and muscles and can negatively affect a person’s daily routine. However, there are various ways to reduce muscle pain, which individuals can incorporate to relieve muscle pain and reduce its chances of returning.

Movement As Medicine- Video

Movement as Medicine | El Paso, Tx (2023)

When it comes to musculoskeletal pain, it can have a significant impact on a person’s body. It can affect their daily routine, causing them to have limited mobility and feel miserable. Musculoskeletal pain causes the involved muscle fibers to stiffen up and contract. This causes the surrounding muscles to compensate for the pain the affected muscle feels and causes body misalignment. However, all is not lost, as available treatments can help reduce the effects of muscle pain and can bring back a person’s mobility. One of these treatments is MET (muscle energy technique) therapy. Research studies reveal that MET is an osteopathic technique that many pain specialists like chiropractors and massage therapists use to improve musculoskeletal function by mobilizing joints, stretching tight muscles and facia to reduce pain, and improving circulation and lymphatic flow. Since many individuals don’t stretch their bodies as often as needed, their muscles can become tight and stiff, which causes the development of muscle pain. So by utilizing MET therapy, a person dealing with muscle pain can regain mobility. MET therapy can also be combined with other treatments like chiropractic care to help realign the body out of subluxation and strengthen/lengthen tight muscles. The video above explains how movement is used as medicine to reduce the effects of muscle pain.

MET Treatment Protocol

 

According to “Clinical Application of Neuromuscular Techniques,” written by Leon Chaitow, N.D., D.O., and Judith Walker DeLany, L.M.T., when the body is experiencing restricted joints, incorporating MET therapy can indicate where the problem is located in the soft musculoskeletal tissues. When it comes to many individuals going to MET therapy for muscle pain, many doctors have their protocol approach when assessing patients for muscle pain treatment.

 

Looking At Body Language

When assessing patients with muscle pain, looking at their body language and how they carry themselves is important. Many doctors and pain specialists should note how the individual is breathing, their posture, and if there is any perspiration on the skin. By taking note of how the individual looks physically, many doctors will begin to formulate a treatment plan while communicating with the patient to gather more information and create a trusting relationship. Afterward, the doctor can start the physical examination to locate where the pain is in the body.

 

Physical Examination

The MET treatment protocol’s physical examination portion allows the doctor to go through a sequential assessment involving observation, joint and muscle testing, palpations, evaluation of accessory movement, etc., to create a basic formula to create a personalized treatment plan. The physical examination of MET allows the muscles to influence muscle contractions on the surrounding fascia and alter the muscle’s physiology by reflex mechanisms. These stretches help the restricted joints be re-mobilized, and help stretch the tightened muscles to feel relief from metabolic waste.

 

Therapeutic Plan

The therapeutic plan for MET treatment is personalized and customizable for the individual to follow through to reduce muscle pain from re-occurring in the body. Many doctors specializing in MET therapy work with other associated medical providers to ensure that the person in pain has the help they need. Physical therapy, dietary nutrition, non-surgical treatments, and health coaches all work together to create a personalized health and wellness plan to make sure that muscle pain and its associated factors are being treated. This allows individuals to be more mindful of their bodies and regain their health and wellness.

 

Conclusion

Muscle pain can affect a person’s ability to move around and can affect multiple areas in the upper and lower body portions. Muscle pain correlates to tight muscle fibers that become stiff and can develop trigger points in the fascia and cause restricted movement. When this happens, it can cause the individual to miss out on daily activities and prevent them from working. Luckily available treatments can help reduce muscle pain by re-mobilizing the joints and stretching out the tight muscle. MET, or muscle energy technique therapy, helps stretch muscle fascia and mobilize joints to regain the body’s range of motion and help reduce muscle pain. Many people who incorporate MET into their daily routine can restore mobility and continue their health and wellness journey.

 

References

Disclaimer

Sets, Reps, and Rest: A Strength Training Guide

By
Dr Alexander D Jimenez DC, APRN, FNP-BC, CFMP, IFMCP
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Young man is engaged on a modern simulator in the gym. Male athlete is doing exercises for legs with training machine

Fitness, exercising, weight, and strength training programs use terms like sets, reps, and rest intervals. Knowing what they mean and how to use them for optimal results is important to achieve health goals. An individual’s training program will differ in the weights, reps, sets, rest intervals, and execution speed depending on whether the training is for fitness, muscle growth, strength, power, or endurance. Here we offer a strength training guide on understanding these terms and how they apply to a workout program.

Strength Training Guide

Sets, Reps, and Rest: A Strength Training Guide

Reps

  • Rep means repetition.
  • A rep is one completion of an exercise, such as one bench press, or one bicep curl.
  • So, one bicep curl equals one rep, and 10 bicep curls equals 10 reps.
  • Reps make up a set, which is typically the total number of reps done before taking a break.
  • A repetition maximum – 1RM is an individual’s personal best or the most they can lift once in a single repetition.
  • A 10RM would be the most an individual could lift and successfully perform 10 reps with proper form.

Sets

  • A set is a series of repetitions performed sequentially.
  • For example, one set of bench presses could be eight reps
  • Sets are designed according to the individual’s workout program.

Rest

  • The rest interval is the time of resting between sets that allow the muscles to recover.
  • The rest period between sets can range from 30 seconds to two minutes.
  • Exercises can have short or long rests between reps.
  • The ideal rest period depends on the objective of the workout and health goals.
  • Muscle hypertrophy/building: 30 to 60 seconds
  • Muscle endurance: 30 to 60 seconds
  • Strength: 2 to 5 minutes
  • Power: 1 to 2 minutes
  1. It’s important to time rest between sets.
  2. Not resting long enough and starting with another set too soon can fatigue the muscles too soon, increasing the risk of injury.
  3. Resting too long between reps can cool the muscles down and release tension before starting again.

Execution Speed

  • The speed at which one rep of an exercise is performed is contraction velocity.
  • Concentric – shortening of the muscle is often the lifting part of a rep.
  • Eccentric – lengthening of the muscle, often the lowering part of a rep helps to build muscle mass.
  1. Strength: 1 to 2 seconds concentric and eccentric
  2. Hypertrophy: 2 to 5 seconds concentric and eccentric
  3. Endurance: 1 to 2 seconds concentric and eccentric
  4. Power: Less than 1 second concentric and 1 to 2 seconds eccentric

Choosing Weights

The distribution of repetitions against a percentage of 1RM maximum lift is as follows. This example uses a bench press where 1RM is 160 pounds.

  • 100% of 1RM: 160 pounds, 1 repetition
  • 60% of 1RM: 96 pounds, warm-up reps
  • 85% of 1RM: 136 pounds, 6 repetitions
  • 67% of 1RM: 107 pounds, 12 repetitions
  • 65% of 1RM: 104 pounds, 15 repetitions

An individual should be able to do one lift at 1RM, six reps at 85%, 15 reps at 65%, and so on.

Goals to Build a Program

A training program is a schedule of exercise types, frequency, intensity, and volume, for weight training or any other type of fitness training. Individuals can devise various combinations of sets, reps, rest, and exercise types to find what works best for them. A qualified strength and conditioning trainer can help develop a program. The variables can be adjusted and include:

  • Exercise selection
  • Weights or resistance used
  • Number of reps
  • Number of sets
  • Execution speed
  • Rest time between sets
  • Rest time between training sessions and days of the week

General Fitness

  • A basic strength training fitness program targets strength and muscle-building.
  • Between eight and 15 repetitions for two to four sets will help achieve both.
  • Choose eight to 12 exercises, making sure to hit the lower and upper body and core.

Strength

  • Building strength uses the most weight, the least number of reps, and the longest rest periods.
  • The neuromuscular system responds to heavy weights by increasing the body’s ability to lift heavy loads.
  • For example, individuals with a strength goal could use a 5×5 system.
  • This means five sets of five repetitions.

Muscle Growth

  • Muscle growth and bodybuilding training use lighter weights, more reps, and less rest periods.
  • Muscle requires metabolic stress to increase in size.
  • This means working the muscles to the point where lactate builds and the muscle suffers internal damage, sometimes called “training to failure.”
  • Then resting and proper nutrition help muscle repair and the muscle grows larger in the process.
  • A program could be three sets of 8 to 12 reps, with loads that reach or near the failure point on the last few reps.

Power

  • Power training uses slightly lighter weights, takes longer rest periods, and focuses on execution speed.
  • Power is the ability to move an object at high speed.
  • Each push, pull, squat, or lunge is done at a quick tempo.
  • This type of training requires practicing the acceleration of a lift, resting properly, and repeating.

Muscular Endurance

  • Endurance weight training requires more reps in each set, up to 20 or 30, with lighter weights.
  • Individuals should ask themselves what is the day-to-day physical activity that requires the most muscular endurance?
  • For example, runners will want to concentrate on increasing endurance in their legs.
  • Swimmers may shift and focus on their arms one day then legs another.

Movement as Medicine

References

Liu, Chiung-Ju, and Nancy K Latham. “Progressive resistance strength training for improving physical function in older adults.” The Cochrane Database of systematic reviews vol. 2009,3 CD002759. 8 Jul. 2009, doi:10.1002/14651858.CD002759.pub2

Loturco, Irineu, et al. “Muscle Contraction Velocity: A Suitable Approach to Analyze the Functional Adaptations in Elite Soccer Players.” Journal of sports science & medicine vol. 15,3 483-491. 5 Aug. 2016

Rønnestad, B R, and I Mujika. “Optimizing strength training for running and cycling endurance performance: A review.” Scandinavian Journal of Medicine & Science in Sports vol. 24,4 (2014): 603-12. doi:10.1111/sms.12104

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

Tøien, Tiril, et al. “Maximal strength training: the impact of eccentric overload.” Journal of Neurophysiology vol. 120,6 (2018): 2868-2876. doi:10.1152/jn.00609.2018

Westcott, Wayne L. “Resistance training is medicine: effects of strength training on health.” Current sports medicine reports vol. 11,4 (2012): 209-16. doi:10.1249/JSR.0b013e31825dabb8

IDD Therapy Treatment Protocols For Spinal Decompression

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

Introduction

Many individuals are unaware of their pain until they perform specific movements that cause discomfort. This is due to the heavy weight that causes the body to carry an axial overload, compressing the spinal disc, which can lead to herniation or degeneration over time if not treated promptly. Compressed spinal discs can cause chronic conditions such as low back pain, spinal stenosis, or intervertebral disc disease (IDD). Several factors contribute to the development of IDD, including chronic conditions that can lead to compressed spinal discs. This condition can be relieved over time through therapy treatments that can reduce the pain effects of IDD and help individuals be more mindful of their spine. This article will discuss IDD therapy’s role in relieving spine pain, treatment protocols, and how it is combined with spinal decompression, a non-surgical therapy. We work with certified medical providers who use our patients’ valuable information to treat individuals suffering from back and spinal disc degeneration while informing them about non-surgical treatments like IDD(intervertebral disc degeneration) therapy and spinal decompression that can help relieve their pain and help rehydrate their spinal disc. We encourage patients to ask essential questions and seek education from our associated medical providers about their condition. Dr. Jimenez, D.C., provides this information as an educational service. Disclaimer

 

What Is IDD Therapy?

The spine comprises muscles, tendons, ligaments, discs, and bones extending from the skull’s base to the bottom of the sacrum. Its primary function is to keep the body upright and protect the spinal cord from injuries. According to research studies, the spinal discs act as shock absorbers during movement and can become damaged over time, causing pain-like symptoms and chronic conditions. IDD therapy is a common treatment for reducing pain caused by degenerative discs. 

 

 

Research suggests that intervertebral disc degeneration can cause symptoms related to musculoskeletal disorders such as low back pain, disc herniation, and spinal stenosis. Conservative and non-invasive treatments can reduce the pain-like symptoms and effects caused by IDD. IDD therapy allows the spine to be re-toned, restructured and re-educated. Like spinal decompression, IDD therapy uses gentle traction pulling to rehydrate the discs and reduce the pressure on the nerve roots, as stated by research studies. IDD therapy helps restore muscle strength, increase the spine’s range of motion, and promote the body’s natural healing process to reduce spinal pain associated with environmental factors.

Home Exercise For Pain Relief- Video

Home Exercises for Pain Relief | El Paso, Tx (2023)

Do you experience difficulty doing activities due to back pain? Do you feel stiffness or instability in your lower back? These may be symptoms of intervertebral degenerative disease caused by repetitive motions. IDD can cause chronic musculoskeletal disorders and disability. However, available non-surgical treatments like IDD therapy, which uses negative pressure to rehydrate the spinal disc, can reduce pain. Other non-surgical therapies like chiropractic care and physical therapy can help restore mobility and strengthen back muscles. Check out the video above for home exercise routines that relieve pain.

IDD Treatment Protocols

 

Dr. Eric Kaplan, D.C., FIAMA, and Dr. Perry Bard, D.C., wrote “The Ultimate Spinal Decompression,” explaining how chiropractors and massage therapists use personalized IDD therapy plans to treat musculoskeletal pain associated with intervertebral degenerative disease. IDD therapy involves strapping the individual to a traction machine and utilizing specific protocols for treatment.

 

The Treatment Schedule

The first step in IDD therapy is examining the individual’s range of motion, muscle strength, nerve conduction, and SSEP tests. This allows the doctor to document the pain’s location and develop a personalized treatment plan, including the indicated problem, treatment frequency, duration, etc. Afterward, the individual will receive other treatments before the IDD traction therapy machine.

  • Therapeutic Ultrasound
  • Electro-stimulation
  • Interferential Stimulation
  • Hydrocolator

This machine gently pulls the spine to create negative space between the spinal column, allowing nutrients to rehydrate the disc and begin healing. The process lasts 20-30 minutes and may cause mild soreness, but progress is seen after a few sessions.

 

Pre-& Post-Session Physical Therapy

The benefit of combining IDD therapy with physical therapy is that stretching techniques can loosen the surrounding muscles before spinal mobilization, allowing the soft tissues to accept the treatment. After treatment, cryo-therapeutic therapy or an ice pack can alleviate soreness and inflammation. Drinking plenty of water is important to replenish intra-cellular cells, and physical activities can be slowly incorporated to strengthen muscles.

 

Conclusion

Taking care of the spine is important by not constantly allowing axial overload to compress the spinal disc through repetitive motion. This causes the disc to degenerate and lead to back pain. However, non-surgical treatments like IDD therapy can help reduce the pain and help strengthen the surrounding muscles protecting the spine. IDD therapy is similar to spinal decompression, which allows the individual to be harnessed to a machine and uses gentle traction on the spine to create negative space in the spinal column and promote the body’s healing factors. Many individuals can see the beneficial results over time and continue their daily routine pain-free.

 

References

Disclaimer

Compressed Nerve In The Knee

By
Dr Alexander D Jimenez DC, APRN, FNP-BC, CFMP, IFMCP
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Caucasian woman with orthosis working with physical therapist

A nerve becomes pinched/compressed when added pressure is placed on it by surrounding structures that can include muscles, bones, ligaments, tendons, or a combination. This injures and damages the nerve causing function problems and symptoms and sensations in that area or other parts of the body that are supplied by that nerve. Medical practitioners refer to this as nerve compression or entrapment. Although compressed nerves are more commonly associated with the neck, arms, hands, elbows, and lower back, any nerve in the body can experience irritation, spasms, inflammation, and compression. The causes and treatment of a compressed nerve in the knee.

Compressed Nerve In The Knee

Compressed Nerve In The Knee

There’s only one nerve that goes through the knee that has an increased risk of getting compressed. It’s a branch of the sciatic nerve called the peroneal nerve. The nerve goes around the outside of the knee before traveling down the outside of the lower leg. At the bottom of the knee, it lies between the bone and skin, making it vulnerable to irritation or compression by anything that can put pressure on the outside of the knee.

Causes

Traumatic injuries over time can lead to pressure on the nerve from inside the knee. Common causes of a compressed nerve in the knee include:

Frequently Crossing Legs

  • Compression by the opposite knee, while the legs are crossed is the most common cause.

Knee Brace

  • A too-tight or strong brace can compress the leg and nerve.

Thigh-High Compression Stockings

  • Designed to maintain pressure on the legs, if too tight these stockings can compress the nerve.

Squatting Posture For Long Periods

  • This position places pressure on the side of the knee.

Fractures

  • A fracture of the large lower leg bone/tibia or sometimes the small bone/fibula near the knee can entrap the nerve.

Lower Leg Cast

  • The portion of the cast around the knee can be tight and compress the nerve.
  • Tell the doctor if a cast or brace feels tight or is causing numbness or pain in the leg.

Knee-High Boots

  • The top of a boot can land right below the knee and be too tight pinching the nerve.

Knee Ligament Injury

  • The nerve can become compressed due to bleeding or inflammation from an injured ligament.

Knee Surgery Complications

  • This is rare, but the nerve can inadvertently get pinched during knee replacement surgery or an arthroscopic procedure.

Prolonged Bed Rest

  • When lying down the legs tend to rotate outward and the knees flex.
  • In this position, the mattress can place pressure on the nerve.

Tumors or Cysts

  • Tumors or cysts can develop right on top or next to a nerve irritating and compressing the area.

Abdominal or Gynecologic Surgery

  • The equipment used to keep the legs rotated outward and the knees flexed for gynecologic and abdominal surgeries can compress the nerve.

Symptoms

The peroneal nerve supplies sensation and movement to the outside of the lower leg and the top of the foot. When compressed, it becomes inflamed, which causes the symptoms of a compressed nerve. Usually, only the lining/myelin sheath around the nerve is what gets injured. However, when the nerve gets damaged, the symptoms are similar but more severe. Common symptoms include:

  • Weakness that limits the ability to lift the foot toward the leg aka dorsiflexion.
  • This causes dragging the foot when walking.
  • The ability to turn the foot outward and extend the big toe is also affected.
  • Symptoms can be felt on the outside of the lower leg and on the top of the foot and include:
  • Tingling or pins and needles sensations.
  • Numbness.
  • Loss of sensation.
  • Pain.
  • Burning.
  • For individuals that have had a pinched nerve for two or more weeks, the muscles supplied by the nerve can begin to waste away or atrophy.
  • Symptoms can be intermittent or continuous depending on the cause.
  • The other common cause is a pinched nerve in the lumbar/lower spine.
  • When this is the cause, sensations, and pain will present in the lower back or the back and outside of the thigh.

Diagnosis

A doctor will look at medical history and perform an examination to make a diagnosis, determine the cause, and lay out a personalized treatment plan. The nerve in the knee can be felt as it travels around the top of the tibia, so a doctor may tap on it. If there is shooting pain down the leg, a pinched nerve may be present. Tests a doctor may order can include:

Knee X-ray

  • Shows any bone fractures or abnormal masses.

Knee MRI

  • Can confirm the diagnosis
  • Shows masses within the nerve.
  • Shows details of fractures or other problems in the bones.

Electromyogram – EMG

  • Tests electrical activity in the muscles.

Nerve Conduction Test

  • Tests the signal speed of the nerve.

Treatment

Treatment is aimed at reducing pain and improving mobility.

Over-the-Counter Pain Medication

  • OTC medication can reduce inflammation and improve symptoms short term.

Ice and Heat

  • Applying either heat or ice for 15 to 20 minutes at a time can provide relief from the symptoms.
  • An ice pack can make symptoms worse if it adds more pressure on the nerve.

Chiropractic and Physical Therapy

  • Chiropractic and physical therapy can release the compressed nerve, realign the structures, strengthen the muscles, and provide gait training.

Orthotic Boot

  • If walking gait is affected because the foot cannot bend, an orthotic boot can help.
  • This is a support that maintains the foot in a neutral position to walk normally.

Corticosteroid Injection

  • A corticosteroid injection can reduce inflammation and relieve pressure on the nerve.

Surgery

  • The nerve can suffer permanent damage if it has been pinched for a long time.
  • If that happens, surgery cannot repair the damage.
  • A doctor can perform surgery to correct a fracture, tumor, or other invasive problem causing a compressed nerve.
  • If conservative treatment doesn’t work, a peroneal nerve decompression procedure can be done to remove the pressure.
  • If surgery is needed, symptoms can disappear immediately, but it takes around four months to recover and rehabilitate.

Injury Rehabilitation

References

Krych, Aaron J et al. “Is peroneal nerve injury associated with worse function after knee dislocation?.” Clinical orthopedics and related research vol. 472,9 (2014): 2630-6. doi:10.1007/s11999-014-3542-9

Lezak B, Massel DH, Varacallo M. Peroneal Nerve Injury. [Updated 2022 Nov 14]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK549859/

Soltani Mohammadi, Sussan, et al. “Comparing the squatting position and traditional sitting position for ease of spinal needle placement: a randomized clinical trial.” Anesthesiology and pain medicine vol. 4,2 e13969. 5 Apr. 2014, doi:10.5812/aapm.13969

Stanitski, C L. “Rehabilitation following knee injury.” Clinics in sports medicine vol. 4,3 (1985): 495-511.

Xu, Lin, et al. Zhongguo gu Shang = China Journal of Orthopedics and Traumatology vol. 33,11 (2020): 1071-5. doi:10.12200/j.issn.1003-0034.2020.11.017

Yacub, Jennifer N et al. “Nerve injury in patients after hip and knee arthroplasties and knee arthroscopy.” American Journal of physical medicine & Rehabilitation vol. 88,8 (2009): 635-41; quiz 642-4, 691. doi:10.1097/PHM.0b013e3181ae0c9d

Why People Spend More On Back & Neck Pain?

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

Introduction

Many people experience neck and back pain due to various factors that affect their daily routine. These pain conditions are common and can be caused by repetitive motions that impact the surrounding muscles, tissues, ligaments, and spinal discs. Chronic pain can develop depending on the severity and duration of the condition. People with demanding jobs, pre-existing conditions, or older adults may seek medical attention to reduce the pain-like symptoms of neck and back pain. However, treatment costs can be high. There are safe, cost-effective, and non-invasive treatments to relieve neck and back pain. This article will explore why neck and back pain is expensive and why non-surgical treatments are cost-effective. It will also discuss how non-surgical therapies like spinal decompression can alleviate back and neck pain. We work with certified medical providers who use our patients’ valuable information to treat individuals suffering from back and neck pain while informing them about non-surgical treatments like spinal decompression that can help relieve their neck and back pain. We encourage patients to ask essential questions and seek education from our associated medical providers about their condition. Dr. Jimenez, D.C., provides this information as an educational service. Disclaimer

 

Why Does Back & Neck Pain Cost More?

Many people report to their primary doctors that they are experiencing radiating pain from the neck or lower back, which affects their upper or lower extremities. For neck pain, they may experience headaches or shoulder pain that causes pain-like symptoms like numbness or tingling sensations down to their arms and fingers. For back pain, they may experience muscle soreness in their lumbar region, which can result in numbness in the glute muscles or cause sciatic nerve pain, affecting their walking ability. Research studies reveal that cognitive, affective, and lifestyle factors all affect the neck and back. High-demanding jobs, stress, or trauma from an accident can develop neck and back pain. As a result, the body takes more overbearing loads, tightening the surrounding muscles in the neck and back. If not treated right away, it can lead to problematic issues that disrupt their routine.

 

 

Based on the book “The Ultimate Spinal Decompression” by Dr. Eric Kaplan D.C., FIAMA, and Dr. Perry Bard, D.C., humans’ evolution to walk upright has strained their stability, leading to axial overload and potential neck and back pain. The book also highlights that the human body was not meant to remain sedentary, which can also contribute to the development of such pain. Research studies revealed that neck and back pain can be nociceptive with neuropathic components, making treatment costly and time-consuming. This economic burden can discourage individuals from seeking treatment despite the pain and expense involved.

Fighting Inflammation Naturally- Video

Are you experiencing persistent neck and back pain? Do your upper or lower extremities feel stiff or tingly? Or is your mobility limited, interfering with your daily activities? These issues are often associated with neck and back pain, disrupting a person’s routine and preventing them from enjoying life. Neck and back pain are common ailments that can be expensive to treat. Research studies revealed that they can also influence individuals’ ability to return to work, increasing treatment costs.

 

Fighting Inflammation Naturally *Chiropractic Care* | El Paso, Tx (2023)

 

Additionally, pain-like symptoms often accompany neck and back pain, leading some individuals to spend nearly a billion dollars on treatment. However, cost-effective treatments are available that can help alleviate these symptoms. The video above explains how non-surgical treatments can reduce neck and back pain and relieve pain-like symptoms.

Why Non-Surgical Treatments Are Cost Effective?

 

Research studies have shown that non-surgical treatments are a cost-effective and effective solution for neck and back pain. Many individuals can utilize these treatments combined with various therapies to improve their quality of life and reduce pain symptoms. Non-surgical treatments offer personalized plans as healthcare providers work together to find solutions. They provide individuals with a positive approach to regaining their health and wellness by informing them about their bodies and how to be more mindful of how pain affects their daily routines. Some non-surgical treatments that can relieve neck and back pain include:

  • Chiropractic care
  • Physical therapy
  • Spinal Decompression
  • Acupuncture
  • Massage therapy

 

How Spinal Decompression Can Alleviate Back & Neck Pain

 

You might be interested in non-surgical treatments like spinal decompression if you suffer back or neck pain. This technique uses gentle traction on the spinal column to alleviate pain while helping your body heal naturally. Research studies have found that cervical spinal decompression can increase disc height and reduce pain caused by compressed cervical discs. This treatment can also alleviate residual pain symptoms like headaches or muscle stiffness and restore mobility to the neck. For back pain, research suggests that spinal decompression can reduce the effects of compressed spinal discs, which can aggravate nerve roots like the sciatic nerve in the lumbar region. Many people who try spinal decompression feel relief after just a few sessions and become more mindful of what triggers their pain. This can help them make small lifestyle changes to continue their journey toward health and wellness.

 

Conclusion

Many people struggle with neck and back pain, which can be caused by multiple normal and traumatic factors and can be costly. Individuals often prefer to endure the pain rather than subject themselves to invasive treatments. However, non-surgical therapies that are cost-effective and gentle on the body are available. Spinal decompression therapy is one such treatment that can help alleviate pain and promote the body’s natural healing processes. By reducing pain symptoms, many individuals who undergo spinal decompression therapy can return to their daily routines pain-free.

 

References

Daniel, D. M. (2007). Non-surgical spinal decompression therapy: does the scientific literature support efficacy claims made in the advertising media? Chiropractic & Osteopathy, 15(1). https://doi.org/10.1186/1746-1340-15-7

Driessen, M. T., Lin, C.-W. C., & van Tulder, M. W. (2012). Cost-effectiveness of conservative treatments for neck pain: a systematic review on economic evaluations. European Spine Journal, 21(8), 1441–1450. https://doi.org/10.1007/s00586-012-2272-5

Kaplan, E., & Bard, P. (2023). The Ultimate Spinal Decompression. JETLAUNCH.

Kazeminasab, S., Nejadghaderi, S. A., Amiri, P., Pourfathi, H., Araj-Khodaei, M., Sullman, M. J. M., Kolahi, A.-A., & Safiri, S. (2022). Neck pain: global epidemiology, trends and risk factors. BMC Musculoskeletal Disorders, 23(1). https://doi.org/10.1186/s12891-021-04957-4

Kleinman, N., Patel, A. A., Benson, C., Macario, A., Kim, M., & Biondi, D. M. (2014). Economic Burden of Back and Neck Pain: Effect of a Neuropathic Component. Population Health Management, 17(4), 224–232. https://doi.org/10.1089/pop.2013.0071

Xu, Q., Tian, X., Bao, X., Liu, D., Zeng, F., & Sun, Q. (2022). Nonsurgical spinal decompression system traction combined with electroacupuncture in the treatment of multi-segmental cervical disc herniation. Medicine, 101(3), e28540. https://doi.org/10.1097/md.0000000000028540

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Massaging The Body Regularly For Overall Health

By
Dr Alexander D Jimenez DC, APRN, FNP-BC, CFMP, IFMCP
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Physiotherapist massaging male patient with injured neck muscle. Sports injury treatment

When looking at an anatomical poster/image of the human body, there are all kinds of muscles connected and overlapping, but when we go to feel around those areas, especially when pain symptoms are presenting, it can feel like one solid mass and not individual muscles. This is because of everyday wear and tear, strenuous activities, spasms, heat, dehydration, and stress that causes the muscles to stay in a slightly contracted state, continue to tighten, bunch up and stiffen becoming the new normal for that individual. People learn to go through life like this, never considering that there is something wrong until they experience a significant injury that can take much longer to recover and rehabilitate from. This is why massaging the body on a regular basis is important to maintain healthy relaxed and flexible muscles and prevent strains, pulls, and injuries.

Massaging The Body Regularly For Overall Health

Massaging the Body

Massage therapy including myotherapy is the practice of kneading or manipulating the body’s muscles and other soft tissues to improve neuromusculoskeletal well-being and health.

  • It is a form of manual, percussive, and mechanical therapy that includes holding, moving, and applying pressure to the muscles, tendons, ligaments, and fascia.
  • Massage therapy can be used to describe techniques that vary in touch, pressure, and intensity of the treatment applied.

Benefits

The immediate benefit of regularly massaging the body is feeling deep relaxation and calmness. This happens because massaging prompts the release of endorphins or the brain chemicals/neurotransmitters that produce the feeling of well-being. And the stress hormones like adrenalin, cortisol, and norepinephrine levels are reduced. Studies have shown that high levels of stress hormones can impair and damage the immune system. The physical benefits of massaging the body regularly include:

  • Alleviated muscle tension.
  • Improved and increased joint mobility and flexibility.
  • Increased blood and nerve circulation.
  • Lymphatic system toxin drainage.
  • Decreased release of stress hormones.
  • A relaxed state of mind.
  • Improved sleep.
  • Enhanced mental alertness.
  • Decreased anxiety.
  • Improved recovery and rehabilitation of soft tissue sprains and injuries.
  • Improved skin tone.

Massage Types

Depending on the severity of the pain, associated symptoms, and muscle tension a chiropractor and therapeutic massage team will use a variety of techniques and massage types to restore flexibility, mobility, and function. Types of massage include:

Swedish

  • One of the most popular forms of massage, this technique is designed to promote relaxation and increase and improve blood circulation.

Myofascial

  • Involves the assessment and treatment of soft tissue pain, injury, and dysfunction affecting movement and mobility.
  • Myofascial therapy releases tight soft tissue structures like the muscles, tendons, ligaments, and fascia.

Rehabilitative

  • This type treats and rehabilitates biomechanical dysfunction or injury.
  • Using specific and targeted mobilization techniques to restore normal health and function.

Lymphatic Drainage

  • This is a gentle whole-body treatment that relaxes the nervous system, releases toxins, and improves the immune system.

Sports

  • Sports massage is an application of massage and a blend of techniques to enhance performance and help overworked muscles recover quickly.
  • The type of technique or treatment applied is dependent on the nature of the stage of training or competition, sports injury or condition, and the assessment of the therapist.

Infant Massage

  • A gentle massage can help treat constipation, colic, and sleeping problems.
  • Studies have found that regular massage helps premature babies gain weight faster.

Reflexology

  • Reflexology is based on the application of pressure to specific points on the body.
  • Reflex points, which relate to body areas, can be found in the feet, hands, face, and ears.
  • These points respond to pressure, stimulating the body’s own natural healing process in the same way chiropractic activates natural healing through adjustments and realignment.

Aromatherapy

  • Essential oils made from selected flowers and plants are added to massage oil for a particular therapeutic property.
  • For example, the scent of peppermint is used for constipation problems.

Shiatsu

  • This massage technique aims to improve energy flow by working targeted points on the body.
  • The underlying principles of shiatsu are similar to those of acupuncture.

Individuals are able to experience an improved quality of life with the combined elements of chiropractic and massage therapy.

Fighting Inflammation Naturally

References

Cheung, Karoline, et al. “Delayed onset muscle soreness: treatment strategies and performance factors.” Sports medicine (Auckland, N.Z.) vol. 33,2 (2003): 145-64. doi:10.2165/00007256-200333020-00005

Koren, Yogev, and Leonid Kalichman. “Deep tissue massage: What are we talking about?.” Journal of Bodywork and movement therapies vol. 22,2 (2018): 247-251. doi:10.1016/j.jbmt.2017.05.006

National Research Council (US) and Institute of Medicine (US) Panel on Musculoskeletal Disorders and the Workplace. Musculoskeletal Disorders and the Workplace: Low Back and Upper Extremities. Washington (DC): National Academies Press (US); 2001. 6, Biomechanics. Available from: https://www.ncbi.nlm.nih.gov/books/NBK222434/

Pachtman Shetty, Sarah L, and Sarah Fogarty. “Massage During Pregnancy and Postpartum.” Clinical obstetrics and gynecology vol. 64,3 (2021): 648-660. doi:10.1097/GRF.0000000000000638

Stecco, Antonio, et al. “Fascial Disorders: Implications for Treatment.” PM & R: the Journal of Injury, Function, and Rehabilitation vol. 8,2 (2016): 161-8. doi:10.1016/j.pmrj.2015.06.006

Weerapong, Pornratshanee, et al. “The mechanisms of massage and effects on performance, muscle recovery, and injury prevention.” Sports medicine (Auckland, N.Z.) vol. 35,3 (2005): 235-56. doi:10.2165/00007256-200535030-00004

Pickleball: Health Benefits For Everybody

By
Dr Alexander D Jimenez DC, APRN, FNP-BC, CFMP, IFMCP
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Two women playing padel outdoor

Pickleball is a growing, increasingly popular sport that can be enjoyed by individuals of every age and fitness level. It combines elements of tennis and badminton at a slightly slower pace that makes it ideal for families and provides excellent health benefits and enjoyable socializing. It is easy to learn and requires little practice. The sport is easy on the body and is a great activity for seniors because it is joint-friendly.

Pickleball: Health Benefits For Everybody

Pickleball

Individuals do not need to be athletes or belong to a certain age group to play or benefit from the sport. It requires minimal equipment and a few basic skills. Using a flat paddle and a plastic pickleball, opponents singles or doubles play a game like tennis or badminton.

Playing the Game

  • A three-foot-long net is set up in the center of a court measuring 44 feet long by 20 feet wide.
  • The court is divided between right and left service zones.
  • If the receiving side misses the serving side volley, the serving side receives a point.
  • The game is played to 11 points, but a player or team must win by two points.
  • The ball’s design keeps the pace manageable and user-friendly.
  • Pickleball has other intricacies common with other racket-court sports.
  • The player serves from a specific side.
  • The no-volley zone, or the kitchen is seven feet from the net on both sides.
  • There are rules regarding when the player must call the score, how tournaments work, and variations between singles and doubles matches.
  • Most players only need a few games to pick up the basics.

Reasons To Play

The sport offers a number of health benefits.

Improves Mental Health

  • One study found individuals who played pickleball tended to have better mental health and outlook.
  • Researchers followed older adults competing in pickleball competitions and tournaments.
  • At the end of the study, the researchers found that a commitment to a physical hobby correlated to reduced depression levels.

Improves Cardiovascular Health

  • The sport is not as physically intense as say tennis, but offers significant benefits for cardiovascular health.
  • One study found that individuals who played three times a week for an hour had improved cardiorespiratory fitness, lower cholesterol levels, and decreased blood pressure.
  • Experts found that it is a healthy alternative to traditional exercises like walking or biking.

Improved Hand-Eye Coordination

  • Pickleball will improve hand-eye coordination and reflexes.
  • Coordinating the feet, legs, arms, hands, and eye movements quickens responses, challenges the brain to think fast, and increases balance.
  • Physical activity combined with cognitive challenges has been found to improve cognitive health and prevent mental decline in older adults.

Socialization

  • Pickleball requires an opponent or two for doubles matches.
  • A significant benefit is that the sport provides increased socialization.
  • Socializing with others, especially the elderly can help with loneliness.
  • Loneliness can negatively impact physical and mental health, increasing the risk of heart disease, stroke, dementia, and depression.

Getting Started

Individuals need minimal gear like paddles, shoes, and balls and knowledge to get started playing. One of the easiest ways to begin is locating a court in the community. This is a great physical activity that can be competitive, but overall it is fun, easy to play, and provides great health benefits.

Home Exercises For Pain Relief

References

Casper, Jonathan M, and Jung-Hwan Jeon. “Psychological Connection to Pickleball: Assessing Motives and Participation in Older Adults.” Journal of Aging and physical activity, 1-6. 24 Oct. 2018, doi:10.1123/japa.2017-0381

Cerezuela, Juan-Leandro, et al. “Pickleball and mental health in adults: A systematic review.” Frontiers in psychology vol. 14 1137047. 21 Feb. 2023, doi:10.3389/fpsyg.2023.1137047

Ryu, Jungsu, et al. “Pickleball, Personality, and Eudaimonic Well-Being in Middle-Aged and Older Adults.” Journal of Aging and physical activity vol. 30,5 885-892. 14 Feb. 2022, doi:10.1123/japa.2021-0298

Vitale, Kenneth, and Steven Liu. “Pickleball: Review and Clinical Recommendations for this Fast-growing Sport.” Current sports medicine reports vol. 19,10 (2020): 406-413. doi:10.1249/JSR.0000000000000759

Webber, Sandra C et al. “Physical Activity Intensity of Singles and Doubles Pickleball in Older Adults.” Journal of Aging and physical activity vol. 31,3 365-370. 10 Sep. 2022, doi:10.1123/japa.2022-0194

Stretches For Sitting and Standing Jobs: EP Sciatica Clinic

By
Dr Alexander D Jimenez DC, APRN, FNP-BC, CFMP, IFMCP
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Doctor or therapist exercise with young female patient at clinic or hospital

Sitting at a desk or standing at a workstation in the same position for hours at a time every day or night can strain the body’s neuromusculoskeletal system. This causes hunching of the shoulders which leads to body tension, headaches, and neck, shoulder, back, leg, and foot pain. Taking regular breaks to move and stretch out provides various benefits that include pain symptom relief, increased circulation, improved posture, increased energy, muscle relaxation, and improve overall health. Here we look at stretches for sitting and standing jobs.

Stretches For Sitting and Standing Jobs: EP Chiropractic Clinic

Stretches For Sitting and Standing Jobs

Sitting or standing for too long can affect an individual’s health. The body is made to move and not remain in one position for long periods. Standing and sitting for a prolonged period of time increases the risk for chronic conditions, sleep disorders, digestion issues, weight gain, obesity, heart disease, cancer, and diabetes. To help break the cycle of staying in one position, experts recommend taking movement breaks for one to three minutes every 30 to 45 minutes, or at least once an hour.

Individuals are encouraged to find ways to set up a job/work system where they are not limited to just sitting or standing but have a balance where they can move around, do some desk work, move some more, and so on where the body is regularly engaging all the muscles and not only using a few that often leads to overworked muscles and overcompensating postures that lead to injuries. This can be using a standing desk, taking quick short walks, or doing some stretches. Movement loosens up the body and helps maintain mental focus.

Flexibility Breaks

The following stretches for sitting and standing jobs are recommended to be done as often as possible to develop healthy habits.

  • Set an alarm for every 45 to 55 minutes and perform the stretches.
  • Hold each stretch for at least 15-30 seconds.
  • Avoid exercises or stretches that cause discomfort or pain.

Chest Stretch

Many individuals begin to hunch forward. Therefore, it is essential to stretch the pectoral/chest muscles and shoulders. Individuals with shoulder problems or injuries should avoid this stretch.

  • Stand with the feet shoulder-width apart.
  • The stretch can be performed seated in a chair.
  • Move the arms behind the body and, if possible, interlock the fingers together.
  • Straighten the arms and gently lift the hands up until you feel a stretch in the chest.
  • Hold for 10 to 30 seconds.
  • Repeat 5-10 times.
  • Individuals can also use a resistance band and hold it overhead.
  • Individuals can put their forearms on either side of a doorway, and gently press forward until the stretch is felt in the chest.

Upper Back Stretch

The upper back stretch will help get circulation moving in all the muscles between the shoulder blades as well as the traps and the shoulders.

  • Begin in a seated or standing position.
  • Stretch the arms straight out.
  • Place one hand on top of the other.
  • Reach away with your arms.
  • Relax and gently bend the head down.
  • Imagine the arms curving up and over an imaginary sphere.
  • Hold the stretch for 10 to 30 seconds.

Neck Stretch

​Tension in the neck can lead to headaches and upper back pain. Forward head posture is common when working at a desk/workstation, which places extra weight and stress on the neck muscles. The head can weigh up to 11 pounds. Staying aware of posture and regular stretching can provide relief.

  • Start in a sitting position, with the back straight and the shoulders back.
  • Reach down and grab the side of the chair with your hand.
  • Gently pull on the chair, while tilting the head in the opposite direction, feeling the stretch down the side of the neck and shoulder.
  • Hold for 10 to 30 seconds and repeat on the other side.
  • Repeat five to 10 times on each side.

Inner Thigh Stretch

Stretching the inner thigh is important for the hips and groin. This stretch helps open the hips and gets rid of tightness and tension in the lower body.

  • In a seated position, widen the legs, toes outward, and lean forward with the elbows on the thighs.
  • Keep the back straight and the abs contracted.
  • Gently press forward while using the elbows to push the thighs out until a stretch is felt in the inner thighs.
  • Hold for 10 to 30 seconds.
  • Repeat as many times as necessary to get a thorough stretch.

Regular stretching will help to improve the range of motion and help the muscles move more efficiently. Stretching may also help individuals reach or maintain a healthy weight for improved posture.

Benefits of Stretching

References

Cooley D, Pedersen S. A pilot study of increasing non-purposeful movement breaks at work as a means of reducing prolonged sitting. J Environ Public Health. 2013;2013:128376. doi:10.1155/2013/128376

Daneshmandi H, Choobineh A, Ghaem H, Karimi M. Adverse effects of prolonged sitting behavior on the general health of office workers. J Lifestyle Med. 2017;7(2):69-75. doi:10.15280/jlm.2017.7.2.69

Fathollahnejad, Kiana, et al. “The effect of manual therapy and stabilizing exercises on the forward head and rounded shoulder postures: a six-week intervention with a one-month follow-up study.” BMC Musculoskeletal Disorders vol. 20,1 86. 18 Feb. 2019, doi:10.1186/s12891-019-2438-y

Feldman, Anatol G. “The Relationship Between Postural and Movement Stability.” Advances in experimental medicine and biology vol. 957 (2016): 105-120. doi:10.1007/978-3-319-47313-0_6

Korakakis, Vasileios, et al. “Physiotherapist perceptions of optimal sitting and standing posture.” Musculoskeletal Science & Practice vol. 39 (2019): 24-31. doi:10.1016/j.msksp.2018.11.004

Lurati AR. Health issues and injury risks associated with prolonged sitting and sedentary lifestyles. Workplace Health Saf. 2018;66(6):285-290. doi:10.1177/2165079917737558

Nakphet N, Chaikumarn M, Janwantanakul P. Effect of different types of rest-break interventions on neck and shoulder muscle activity, perceived discomfort and productivity in symptomatic VDU operators: A randomized controlled trial. Int J Occup Saf Ergon. 2014;20(2):339-53. doi:10.1080/10803548.2014.11077048

Sanders, Martha J, and Claudia Michalak Turcotte. “Posture makes perfect.” Today’s FDA: official monthly journal of the Florida Dental Association vol. 25,2 (2013): 62-5.

Shaghayegh Fard, B et al. “Evaluation of forward head posture in sitting and standing positions.” The European spine journal: official publication of the European Spine Society, the European Spinal Deformity Society, and the European Section of the Cervical Spine Research Society vol. 25,11 (2016): 3577-3582. doi:10.1007/s00586-015-4254-x

Walking Energy Snacks: EP Functional Wellness Clinic

By
Dr Alexander D Jimenez DC, APRN, FNP-BC, CFMP, IFMCP
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Smiling black guy sportsman with wireless headset eating protein bar and using phone while break, exercising at park, empty space

Walking is a great physical exercise activity that requires endurance. When walking for two hours or more, refueling energy stores can be done with portable walking energy snacks. These are foods that can be taken along and eaten while on the move. This includes fruits, vegetables, energy bars, trail mix, energy gels, and sports drinks that can replenish the body. However, depending on when an individual goes for a walk, they need to think about breakfast or lunch nutrition before engaging in the walk. This will help to get the most benefits from the snacks, as well as, what to have after the workout for recovery.

Walking Energy Snacks: EP's Functional Chiropractic Clinic

Walking Energy Snacks

Individuals walking for a long time will want a snack – before, during, and after. There are various options to choose from. Individuals may want to experiment with various snack and drink options to find the right balance of carbs, fat, and protein so that the body gets the energy it needs without feeling weighed down or hungry soon after. The ideal walking energy snacks should be healthy, full of energy, and easy to eat on the move.

Fruit Snacks

  • Fruit snacks are great for the all-natural carbohydrate burst.
  • Bananas are great for potassium.
  • Apples, oranges, and raisins are also recommended packable snacks.
  • For certain individuals, the fiber in some fruits can get digestion moving, requiring a restroom, so plan ahead.
  • Some individuals can eat fruit regularly but may have an upset stomach during walking, which is why experimentation may be necessary.

Energy Bars

  • Nutrition bars can provide vitamins and minerals and protein but can be high in calories.
  • Check the labels to choose the balance of ingredients that’s best for you.
  • Energy bars offer a healthy combination of carbohydrates, protein, and fat.​
  • They are convenient for a snack when on a walk.
  • Most products utilize peanuts/other nuts or soy for protein.
  • Individuals may want to avoid chocolate-covered bars, as they can melt.

Trail Mix

  • Trail mixes are the original energy bar.
  • Individuals can mix their own, buy in bulk, or pre-packaged.
  • Trail mix contains nuts for protein, raisins or other dried fruit for carbohydrates, and chocolate or carob for taste.
  • The salted varieties can help replace electrolytes.
  • Be aware of portion control, as trail mix is often high in fat and calories.

Energy Gels

  • Energy gels provide a carbohydrate boost designed for individuals doing endurance events and activities.
  • Energy gels need to be taken with water for carbohydrate digestion.
  • There are some that can be taken without water but may not provide as much energy.
  • For individuals that walk fast and breathe hard, energy gels can be safer than chewing and possibly choking.
  • Newer brands are trying to be natural and less sweet.

Energy and Sports Drinks

  • Water is not enough to keep the body hydrated on long walks.
  • Sports drinks with sugar and salt replenish H2O and electrolyte levels more thoroughly when walking for more than an hour helping to prevent dehydration and hyponatremia/low salt levels.
  • It is recommended to avoid:
  • High-caffeine energy drinks in small cans, as they have too much caffeine and not enough hydrating water.
  • Sports and energy drinks with additives and herbs, which do not help on walks, and look for those with salt and carbohydrate replacement.

Ankle Sprain Recovery

References

Francois, Monique E et al. “’Exercise snacks’ before meals: a novel strategy to improve glycaemic control in individuals with insulin resistance.” Diabetologia vol. 57,7 (2014): 1437-45. doi:10.1007/s00125-014-3244-6

Islam, Hashim, et al. “Exercise Snacks: A Novel Strategy to Improve Cardiometabolic Health.” Exercise and sport sciences review vol. 50,1 (2022): 31-37. doi:10.1249/JES.0000000000000275

Marangoni, Franca, et al. “Snacking in nutrition and health.” International Journal of food sciences and Nutrition vol. 70,8 (2019): 909-923. doi:10.1080/09637486.2019.1595543

McCubbin, Alan J et al. “Sports Dietitians Australia Position Statement: Nutrition for Exercise in Hot Environments.” International Journal of sports nutrition and exercise metabolism vol. 30,1 (2020): 83-98. doi:10.1123/ijsnem.2019-0300

Moore, Daniel R et al. “Walking or body weight squat “activity snacks” increase dietary amino acid utilization for myofibrillar protein synthesis during prolonged sitting.” Journal of applied physiology (Bethesda, Md.: 1985) vol. 133,3 (2022): 777-785. doi:10.1152/japplphysiol.00106.2022

Njike, Valentine Yanchou, et al. “Snack Food, Satiety, and Weight.” Advances in nutrition (Bethesda, Md.) vol. 7,5 866-78. 15 Sep. 2016, doi:10.3945/an.115.009340

Overexertion, Repetitive Stress Injuries: EP Sciatica Clinic

By
Dr Alexander D Jimenez DC, APRN, FNP-BC, CFMP, IFMCP
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One young mixed race female call centre telemarketing agent suffering with aching wrist pain while .

Overexertion and repetitive stress injuries make up a fourth of all work injuries. Repetitive pulling, lifting, punching in numbers, typing, pushing, holding, carrying, and scanning are the most common causes of job-related injuries. These types of injuries are the most common that cause missed days at work.  Overexertion can lead to lasting physical chronic conditions, ranging from chronic back pain to chronic joint pain caused by the advanced wearing and tearing of the various musculoskeletal tissues. Chiropractic medicine takes a comprehensive and whole-body approach to treating neuromusculoskeletal injuries. Chiropractic relieves tight or damaged muscles, increases nerve energy flow, and properly aligns the joints through adjustments, spinal traction, decompression, and various forms of manual manipulation.

Overexertion, Repetitive Stress Injuries: EP Chiropractic Specialists

Overexertion and Repetitive Stress Injuries

Overexertion and repetitive stress injuries typically occur over time/years of engaging in the same strenuous activity regularly. However, an overexertion injury can occur with one sudden or extreme movement. A worker can injure muscles, tendons, joints, and ligaments. Overexertion can lead to musculoskeletal disorders with symptoms including:

  • Inflammation
  • Swelling
  • Numbness
  • Stiffness
  • Chronic pain
  • Limited or total loss of mobility in the muscles, tendons, ligaments, and joints.

Types

A few of the most common examples of overexertion injuries include:

Soft-Tissue

  • Injuries to muscles, ligaments, tendons, and joints.

Back

  • Pulled, strained back muscles.
  • Herniated discs.
  • Compressed nerve roots.
  • Fractured vertebrae.

Dehydration and Heat Stroke

  • Most common among workers doing outdoor manual labor.

Repetitive and Overuse

  • Injuries range from carpal tunnel syndrome to stress fractures.
  • Often the result of weeks, months, or years of repeated movements
  • In many cases, two or more injuries can happen simultaneously.
  • For example, a worker is more likely to sustain an injury if they are dehydrated or they are performing dual tasks.

Causes

Certain movements and activities are more likely to cause overexertion injuries. Some of the most common include:

  • Daily lifting of objects, light and heavy.
  • Performing awkward movements that cause the body to be in unhealthy positions.
  • Standing and/or sitting or for long periods.
  • Using excessive force to perform tasks.
  • Operating heavy machinery.
  • Working in hot and/or humid conditions.

High-Rate Injury Industries

Industries in which overexertion injuries are most common include:

  • Education.
  • Health services.
  • Manufacturing.
  • Construction.
  • Warehouse work.
  • Transportation.
  • Wholesale trade.
  • Retail stores.

Chiropractic Treatment

These injuries can lead to missed work, debilitating pain, and medical bills. Depending on the severity of the injury, chiropractic care will use massage techniques, spinal manipulation, traction, and decompression therapies, to increase flexibility and mobility to reduce the chances of a recurring injury. The benefits of chiropractic include:

  • Prevents the risk of worsening or future injuries.
  • Expedites recovery to help individuals rehabilitate and get back to work sooner.
  • Improves physical and mental well-being.
  • Provide recommendations on how to properly stretch and strengthen muscles.
  • Nutritional anti-inflammatory recommendations.

By learning how to avoid overexertion injuries, workers can be more productive, enjoy work, and improve their quality of life.

From Injury To Recovery

References

Anderson, Vern Putz, et al. “Occupational fatalities, injuries, illnesses, and related economic loss in the wholesale and retail trade sector.” American Journal of industrial medicine vol. 53,7 (2010): 673-85. doi:10.1002/ajim.20813

Choi, Hyun-Woo, et al. “Characteristics of occupational musculoskeletal disorders of five sectors in the service industry between 2004 and 2013.” Annals of Occupational and environmental medicine vol. 29 41. 19 Sep. 2017, doi:10.1186/s40557-017-0198-4

Friedenberg, Rivi, et al. “Work-related musculoskeletal disorders and injuries among emergency medical technicians and paramedics: A comprehensive narrative review.” Archives of Environmental & occupational health vol. 77,1 (2022): 9-17. doi:10.1080/19338244.2020.1832038

Galinsky, T et al. “Overexertion injuries in home health care workers and the need for ergonomics.” Home health care services quarterly vol. 20,3 (2001): 57-73. doi:10.1300/J027v20n03_04

González Fuentes, Aroa, et al. “Work-related overexertion injuries in cleaning occupations: An exploration of the factors to predict the days of absence by means of machine learning methodologies.” Applied ergonomics, vol. 105 103847. 30 Jul. 2022, doi:10.1016/j.apergo.2022.103847

Schoenfisch, Ashley L et al. “Declining rates of work-related overexertion back injuries among union drywall installers in Washington State, 1989-2008: Improved work safety or shifting of care?.” American Journal of industrial medicine vol. 57,2 (2014): 184-94. doi:10.1002/ajim.22240

Williams, J M et al. “Work-related injuries in a rural emergency department population.” Academic emergency medicine: official journal of the Society for Academic Emergency Medicine vol. 4,4 (1997): 277-81. doi:10.1111/j.1553-2712.1997.tb03548.x

Hunger Digestion Regulating Hormones: EP Functional Clinic

By
Dr Alexander D Jimenez DC, APRN, FNP-BC, CFMP, IFMCP
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Beautiful latino young woman at home - Pretty south american with curly hair female portrait, lifestyle and domestic life scene

Before the body can benefit from consumed nutrients, the gastrointestinal tract has to digest and absorb the foods. Before eating, the body needs to feel hungry. However, hunger is not the same as appetite. Hunger is a physical reaction caused by hormonal and chemical changes in the body when fuel is needed. Appetite is more of a desire to eat and can be a learned response. It is one reason why individuals can eat when they are not hungry. The body comprises different hormones that regulate hunger, digestion, and appetite.

Hunger Digestion Regulating Hormones

Hunger Digestion Regulating Hormones: EP Chiropractic Clinic

Hunger Hormones

Hunger is the feeling when the body needs food. When the body has enough, hunger should subside. That’s because various hormones regulate hunger.

Leptin

  • Leptin is a hormone secreted by adipose tissue/fat into the bloodstream.
  • The more fat in the body, the higher the blood levels of leptin.
  • Leptin level also increases with food intake and is higher in females than males, but overall, it lowers with age.
  • Increased leptin levels trigger the hypothalamus to reduce hunger.

Ghrelin

  • Ghrelin is a hormone produced by the stomach and small intestine when the stomach is empty.
  • Like leptin, it also works with the hypothalamus.
  • However, instead of suppressing hunger, it increases hunger.

Insulin

  • The pancreas produces this hormone.
  • It is mostly known for regulating blood sugar levels.
  • It also suppresses hunger.

Adiponectin

  • Adiponectin is a hormone secreted by fat cells.
  • As body fat levels go down, this hormone goes up.
  • If fat levels go up, adiponectin levels go down.

Cholecystokinin

  • Cholecystokinin is a hormone produced in the small intestine during and after a meal.
  • It triggers the release of bile and digestive enzymes into the small intestine.
  • These suppress hunger and make the body feel full.

Peptide YY

  • This hormone suppresses appetite for about 12 hours after eating.
  • Made by both the large and small intestines after eating.

Glucocorticoids

  • Adrenal glands make these hormones, and their primary function is to regulate inflammation and other processes, but they also impact hunger.
  • A cortisol deficiency reduces appetite, but excessive amounts of glucocorticoids increase hunger.

Digestion Hormones

Digestion is coordinated and regulated by hormones.

Gastrin

  • Gastrin is a hormone the stomach and the small intestine release when eating.
  • Gastrin stimulates the release of hydrochloric acid and pepsinogen in the stomach to speed up digestion.
  • Gastrin stimulates glucagon, which works with insulin to regulate blood sugar.

Secretin

  • Secretin is a hormone made by the small intestine.
  • It is secreted into the bloodstream when the acidic chyme from the stomach enters the small intestine.
  • Secretin stimulates the pancreas to release bicarbonate digestive liquids into the small intestine.
  • The bicarbonate neutralizes the acidity.
  • Secretin acts on the stomach to trigger the production of pepsinogen to help break down proteins.

Cholecystokinin – CCK

  • The small intestine makes and releases CCK into the bloodstream.
  • Essential fat digestion stimulates the gallbladder to release bile into the small intestine.
  • It also triggers the pancreas to release various digestive enzymes so they can break down fats, carbohydrates, and proteins.

Motilin

  • The small intestine makes Motilin.
  • Motilin speeds up activity in the stomach and small intestine.
  • It also stimulates the stomach and pancreas to release various secretions and causes the gallbladder to contract.

Glucose – Dependent Insulinotropic Peptide – GIP

  • Sometimes called a gastric inhibitory peptide.
  • The small intestine makes this hormone.
  • It stimulates the pancreas to release insulin and slows down stomach digestive activity.

Peptide YY and Enterogastrone

  • Released by the small intestine, two more hormones slow digestion down and decrease the production of digestive secretions.

Chiropractic Care and Metabolism

References

Chandra, Rashmi, and Rodger A Liddle. “Cholecystokinin.” Current Opinion in Endocrinology, diabetes, and Obesity vol. 14,1 (2007): 63-7. doi:10.1097/MED.0b013e3280122850

Davis, Jon. “Hunger, ghrelin and the gut.” Brain Research vol. 1693, Pt B (2018): 154-158. doi:10.1016/j.brainres.2018.01.024

Gupta K, Raja A. Physiology, Gastric Inhibitory Peptide. [Updated 2022 Sep 26]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK546653/

Konturek, S J et al. “Brain-gut axis and its role in the control of food intake.” Journal of Physiology and Pharmacology: an official journal of the Polish Physiological Society vol. 55,1 Pt 2 (2004): 137-54.

Prosapio JG, Sankar P, Jialal I. Physiology, Gastrin. [Updated 2023 Apr 6]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK534822/

Rix I, Nexøe-Larsen C, Bergmann NC, et al. Glucagon Physiology. [Updated 2019 Jul 16]. In: Feingold KR, Anawalt B, Blackman MR, et al., editors. Endotext [Internet]. South Dartmouth (MA): MDText.com, Inc.; 2000-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279127/

Suzuki, Keisuke, et al. “The role of gut hormones and the hypothalamus in appetite regulation.” Endocrine Journal vol. 57,5 (2010): 359-72. doi:10.1507/endocrine.k10e-077

Tack, Jan, et al. “The gastrointestinal tract in hunger and satiety signaling.” United European gastroenterology journal vol. 9,6 (2021): 727-734. doi:10.1002/ueg2.12097

Zanchi, Davide, et al. “The impact of gut hormones on the neural circuit of appetite and satiety: A systematic review.” Neuroscience and biobehavioral reviews vol. 80 (2017): 457-475. doi:10.1016/j.neubiorev.2017.06.013

Overtraining Syndrome: EP Functional Health Clinic

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

Individuals can become overly passionate about exercising. However, constantly training the body without taking enough time to rest and recover can impact athletes and fitness enthusiasts physically and mentally and lead to overtraining syndrome. Excessive training can cause decreases in athletic physical performance that can be long-lasting, sometimes taking several weeks or months to recover. Individuals who don’t learn to manage overtraining can have injuries and more frequent illnesses and infections. And the psychological effects can also lead to negative mood changes. Learn the signs and how to cut back to prevent injury and/or burnout.

Overtraining Syndrome: EP's Chiropractic Injury Team

Overtraining Syndrome

Athletes and fitness lovers often exercise longer and harder than average to reach peak performance. Even individuals just getting started with exercise can push their limits as they try to figure out what works for them. This means taking into consideration the following:

  • The mental side of training.
  • How to get and stay motivated.
  • How to set up a safe and effective program with balanced cardio and strength training.
  • How to avoid skipping workouts when things get in the way.
  • Exercising too much is a mistake many beginners make, putting themselves at risk for injury.

Overtraining syndrome is when the body goes through and feels:

  • Extreme fatigue.
  • Physical performance problems.
  • Mood changes.
  • Sleep disturbances.
  • Other issues due to working out or training too much and/or too hard without giving the body enough time to rest.

Overtraining is common among athletes who train beyond their body’s ability to recover, usually when preparing for a competition or event. Conditioning for athletes and enthusiasts requires a balance between work and recovery.

Signs and Symptoms

There are several signs to look for, with the more common symptoms being:

  • Mild muscle or joint soreness, general aches, and pains.
  • Decreased training capacity, intensity, or performance.
  • Lack of energy, constantly tired, and/or drained.
  • Brain fog.
  • Insomnia.
  • Decreased appetite or weight loss.
  • Loss of enthusiasm for the sport or exercise.
  • Irregular heart rate or heart rhythm.
  • Increased injuries.
  • Increased headaches.
  • Feeling depressed, anxious, or irritable.
  • Sexual dysfunction or decreased sex drive.
  • Lower immunity with an increase in colds and sore throats.

Prevent Overtraining

  • Predicting whether there is a risk of overtraining can be tricky because every person responds differently to various training routines.
  • Individuals have to vary their training throughout and schedule adequate time for rest.
  • Individuals who believe they may be training too hard should try the following strategies to prevent overtraining syndrome.

Take Note of Mental and Mood Changes

Methods exist to test for overtraining objectively.

  • One is taking note of psychological signs and symptoms associated with changes in an individual’s mental state can be an indicator.
  • Decreased positive feelings for exercise, physical activities, and sports.
  • Increased negative emotions, like depression, anger, fatigue, and irritability, can appear after a few days of intense training.
  • If these feelings and emotions begin to present, it is time to rest or dial the intensity down.

Training Log

  • A training log that notes how the body feels daily.
  • It can help individuals notice downward trends and decreased enthusiasm.
  • This can help individuals learn to listen to their body’s signals and rest when necessary.

Monitor Heart Rate

  • Another option is to track changes in heart rate over time.
  • Monitor heart rate at rest and specific exercise intensities while training, and record it.
  • If the heart rate increases at rest or a given intensity, this could be a risk indicator, especially if symptoms develop.
  • Track resting heart rate each morning.
  • Individuals can manually take a pulse for 60 seconds immediately after waking up.
  • Individuals can also use a heart rate monitor or fitness band.
  • Any marked increase from the norm may indicate that the body has not fully recovered.

Treatment

Rest and Recovery

  • Reduce or stop the exercise and allow the mind and body a few rest days.
  • Research on overtraining shows that complete rest is the primary treatment.

Take Extra Rest Days

  • Starting anything new will usually make the body sore.
  • Be prepared for the aches and take extra rest days when needed.
  • The body won’t have the same energy levels from day to day or even from week to week.

Consult A Trainer

  • Not sure where to start or how to approach working out safely.
  • This is the time to meet with a professional who can look at physical and medical history, fitness level, and goals.
  • They can develop a customized program to meet specific needs.

Nutrition and Hydration

  • Maintain optimal body hydration with plenty of H2O/water and rehydrating drinks, vegetables, and fruits.
  • Staying properly hydrated is key to both recovery and prevention.
  • Getting enough protein and carbohydrates supports muscle recovery.
  • Carbs are important for endurance, and protein is important for muscular strength and power.

Sports Chiropractic Massage

  • Research shows that sports massage benefits muscle recovery and can improve delayed onset muscle soreness/DOMS.
  • Massage keeps muscles loose and flexible and increases blood circulation for expedited recovery.

Relaxation Techniques

  • Stress-reduction techniques such as deep breathing and progressive muscle relaxation exercises can improve rest and recovery.

Total recovery from overtraining syndrome can take a few weeks or longer, depending on the individual’s health status and how long the excessive training has gone on. A physician can refer individuals to a physical therapist or sports chiropractor, who can develop a personalized recovery plan to get the body back to top form.

Military Training and Chiropractic

References

Bell, G W. “Aquatic sports massage therapy.” Clinics in sports medicine vol. 18,2 (1999): 427-35, ix. doi:10.1016/s0278-5919(05)70156-3

Carrard, Justin, et al. “Diagnosing Overtraining Syndrome: A Scoping Review.” Sports Health vol. 14,5 (2022): 665-673. doi:10.1177/19417381211044739

Davis, Holly Louisa, et al. “Effect of sports massage on performance and recovery: a systematic review and meta-analysis.” BMJ open sport & exercise medicine vol. 6,1 e000614. 7 May. 2020, doi:10.1136/bmjsem-2019-000614

Grandou, Clementine, et al. “Symptoms of Overtraining in Resistance Exercise: International Cross-Sectional Survey.” International Journal of sports physiology and Performance vol. 16,1 (2021): 80-89. doi:10.1123/ijspp.2019-0825

Meeusen, Romain, et al. “Brain neurotransmitters in fatigue and overtraining.” Applied physiology, nutrition, and metabolism = Physiologie applique, nutrition et metabolisme vol. 32,5 (2007): 857-64. doi:10.1139/H07-080

Peluso, Marco Aurélio Monteiro, and Laura Helena Silveira Guerra de Andrade. “Physical activity and mental health: the association between exercise and mood.” Clinics (Sao Paulo, Brazil) vol. 60,1 (2005): 61-70. doi:10.1590/s1807-59322005000100012

Weerapong, Pornratshanee, et al. “The mechanisms of massage and effects on performance, muscle recovery, and injury prevention.” Sports medicine (Auckland, N.Z.) vol. 35,3 (2005): 235-56. doi:10.2165/00007256-200535030-00004

The Real Cost Of Back Pain

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

Introduction

Back pain is widespread and can negatively impact an individual’s work productivity. The severity and location of where the pain can vary from acute to chronic, making it a complex problem that can be expensive to treat. Several factors can contribute to back pain, affecting the surrounding muscles, ligaments, and spinal discs in the spinal region. The most commonly affected area where back pain is causing issues is the lumbar region, which supports the upper body’s weight and stabilizes the lower body. Lower back pain can also cause radiating referred pain down to the legs, further affecting an individual’s quality of life. In this article, we will explore the economic cost and burden of chronic back pain and how spinal decompression can help alleviate the pain, allowing many individuals to return to work pain-free. We work with certified medical providers who use our patients’ valuable information to treat individuals with back pain and inform them about non-surgical treatments like spinal decompression that can help relieve them from back pain and get them back to their daily activities. We encourage patients to ask essential questions and seek education from our associated medical providers about their condition. Dr. Jimenez, D.C., provides this information as an educational service. Disclaimer

 

The Burden Of Chronic Back Pain

 

Back pain can range from acute to chronic, depending on the extent of the injury. It can affect the non-specific or specific area of the spine. Non-specific back pain doesn’t have an underlying cause, while specific back pain is due to environmental factors that increase the risk of compressing the spinal discs. Research studies revealed that back pain can be a burden because it is difficult to treat and costly, affecting millions of individuals in the workplace. It is a widespread musculoskeletal disorder that can be disheartening without relief.

 

The Economic Cost Of Back Pain

Back pain is a significant cause of work loss and limitations for many individuals, as reported by “The Ultimate Spinal Decompression” by Dr. Perry Bard, D.C., and Dr. Eric Kaplan, D.C., FIAMA. Working adults with back pain are more likely to utilize healthcare services, leading to costs of over $12 billion per year, making it one of the most expensive conditions in the U.S. Additional research studies revealed that back pain has a greater economic impact than most other health conditions due to its effect on work absenteeism, reduced productivity, and increased risk of leaving the labor market. This can leave working adults feeling disheartened, angry, depressed, and stressed. However, many cost-effective and safe treatments can help relieve individuals suffering from back pain, eliminating the need for expensive surgeries.

 

Reducing Soft Tissue Injuries With Chiropractic-Video

From Injury to Recovery (with Chiropractic Care) | El Paso, Tx (2023)

Are you suffering from pain that radiates from your back down to your legs? Do you experience stiffness in certain areas of your back or constant stress affecting your work productivity? If so, you may be dealing with back pain, a common complaint among many individuals in the workforce. Depending on its severity, back pain can be either specific or non-specific and is a complex condition that can be expensive to treat. Unfortunately, many working adults continue to work with back pain, which can cause them to take a leave of absence from work due to the pain. This can lead to more harm and disability since the pain can be unbearable. However, there are ways to reduce the effects of back pain and provide relief to many working individuals. Non-surgical treatments such as MET, chiropractic manipulation, traction therapy, and spinal decompression can help reduce the impact of back pain by relieving pain from the surrounding muscles, soft tissues, and ligaments affected by back pain. Additionally, individuals can combine non-surgical treatments with other therapies to prevent back pain from reoccurring and promote overall health and wellness. A video demonstrating these non-surgical treatments is available for your convenience.

The Effects Of Spinal Decompression On Back Pain

 

Many individuals choose non-surgical treatments to alleviate back pain for their cost-effectiveness, safety, and non-invasiveness. One such treatment is spinal decompression, which research studies have shown to improve lumbar spine conditions in individuals with associated back pain. Spinal decompression uses gentle traction to pull the spine and allow compressed spinal discs to return to their original position, restoring nutrients and oxygenated blood and reducing back pain’s effects. It also relieves nerve root compression, which can affect surrounding muscles. Through regular spinal decompression sessions, individuals can begin to feel relief from back pain while becoming more mindful of the environmental factors that cause it.

 

Conclusion

Many people in the workforce suffer from back pain, causing them to miss work frequently. This problem is common and expensive to treat due to its complexity. Back pain is often accompanied by other symptoms associated with various conditions that can cause chronic pain. Fortunately, cost-effective and safe treatments can help alleviate back pain and allow individuals to return to work. One effective treatment is spinal decompression, which involves gentle traction that pulls the spine and relieves associated symptoms. This non-surgical treatment is safe, affordable and helps the body heal naturally. After a few sessions, many individuals experience significant relief from back pain and reduced chances of recurrence.

 

References

Kaplan, E., & Bard, P. (2023). The Ultimate Spinal Decompression. JETLAUNCH.

Phillips, C. J. (2009). The Cost and Burden of Chronic Pain. Reviews in Pain, 3(1), 2–5. https://doi.org/10.1177/204946370900300102

Srinivas, S., Paquet, J., Bailey, C., Nataraj, A., Stratton, A., Johnson, M. K., Salo, P. T., Christie, S., Fisher, C. G., Hall, H., Manson, N. B., Y. Raja Rampersaud, Thomas, K. R., Hall, H., & Dea, N. (2019). Effect of spinal decompression on back pain in lumbar spinal stenosis: a Canadian Spine Outcomes Research Network (CSORN) study. The Spine Journal, 19(6), 1001–1008. https://doi.org/10.1016/j.spinee.2019.01.003

Urits, I., Burshtein, A., Sharma, M., Testa, L., Gold, P. A., Orhurhu, V., Viswanath, O., Jones, M. R., Sidransky, M. A., Spektor, B., & Kaye, A. D. (2019). Low Back Pain, a Comprehensive Review: Pathophysiology, Diagnosis, and Treatment. Current Pain and Headache Reports, 23(3). https://doi.org/10.1007/s11916-019-0757-1

Disclaimer

Joint Injury Rehabilitation Exercises: EP Functional Wellness Clinic

By
Dr Alexander D Jimenez DC, APRN, FNP-BC, CFMP, IFMCP
-
Side view portrait of smiling young woman doing rehabilitation exercises at gym in clinic, copy space

Joints are the musculoskeletal areas where two bones connect. The joints have soft tissues around them, like cartilage, tendons, and ligaments. Cartilage is the flexible tissue that covers the ends of the bones at a joint. The tendons are bands between the muscles and bones that connect everything to initiate joint movement. And the ligaments are a kind of bridge that connects the bones of the joints to keep the body stable when in motion. After an injury, the joints need to be worked out, stretched, and massaged to return to proper function and support. A chiropractic personalized rehabilitation program will include exercises that target joint stability.

Joint Injury Rehabilitation Exercises: EP Chiropractic

Joint Injury Rehabilitation

The shoulders, elbows, wrists, knuckles, hips, knees, and ankles are joints. The spine is also made up of joints. The first step for achieving joint stability after a lower-body injury is to assess the joints for:

A physician, chiropractor, or therapist will check the joint and test for weakness or deficits in soft tissues, tendons, ligaments, and cartilage.

  • Individuals can have conditions, diseases, or injuries that affect the joints, causing dysfunction.
  • Correcting deficits may require taping, bracing, exercises, or surgery.
  • Joint stability is attained through specific exercises that target balance, proprioception, range of motion, flexibility, strength, and endurance.
  • Individuals must participate in their rehabilitation program to fully recover from their injuries.

Proprioception and Neuromuscular Training

Neuromuscular training and proprioception are essential to joint stability.

  • Neuromuscular control is an unconscious response to joint motions without awareness.
  • It is how workers or athletes adjust to uneven pavement or shift their weight to stay balanced on an incline or stairs.
  • Proprioception is the ability to sense the body’s orientation in the environment.
  • It allows body movement and responds without consciously thinking about where the body is in space.
  • The information signals detect joint position, limb movement, direction, and speed.
  • A joint with a high level of neuromuscular control and a trained proprioceptive system can respond appropriately to various forces placed upon it during activity, decreasing the risk of injury.
  • Proprioceptive exercises train joint proprioceptors to adapt before initiating a potentially damaging/injurious movement.

Targeted Training

  • Specific to the individual’s injury, specific exercises are incorporated to regain/relearn skill sets and reset automatic movement patterns.
  • Skills training improves the ability to make adjustments quickly and decreases the potential for worsening or creating another injury.
  • Research has found that individuals who participate in neuromuscular retraining have improved muscular activation and reaction to changes compared to those who do not incorporate retraining exercises.
  • Trainers and therapists use neuromuscular exercises to prevent and rehabilitate ACL injuries.

Lower Extremities Rehabilitation Exercises Therapy

The following example of an exercise rehabilitation program can be used to rehabilitate the lower extremities. The exercises should be done slowly over several weeks. Therapeutic exercises should be combined with an appropriate and gradual range of motion and strengthening program. Individuals should always work with a chiropractor and physical therapist to develop the most suitable program for specific injuries and limitations.

One-Leg Balance

  • Try to stand on one leg for 10 to 30 seconds.

One-Leg Balance with Eyes Closed

  •  Stand on one leg for 10 to 30 seconds with your eyes closed.

Balance Board with Half-Squats

  • Balance on a wobble board.
  • Perform ten slow, controlled half-squats.

Step-Ups

  • Step up onto a balance board.
  • Place a balance board, soft pillow, or foam pad 6 to 8 inches above the starting point.
  • Step up ten times.

Step Downs

  • Step down onto the balance board.
  • Place a balance board, soft pillow, or foam pad 6 to 8 inches lower than the starting point.
  • Step down ten times.

Single-Leg Hops

  • Hop forward and focus on landing properly.

Single-Leg Spot Jumps

  • Hop from one spot to another spot on the floor.

Transform Your Body

References

Akbar, Saddam, et al. “Effects of neuromuscular training on athletes’ physical fitness in sports: A systematic review.” Frontiers in physiology vol. 13 939042. 23 Sep. 2022, doi:10.3389/fphys.2022.939042

Borrelli, Joseph Jr et al. “Understanding Articular Cartilage Injury and Potential Treatments.” Journal of orthopedic trauma vol. 33 Suppl 6 (2019): S6-S12. doi:10.1097/BOT.0000000000001472

Cote, Mark P, et al. “Rehabilitation of acromioclavicular joint separations: operative and nonoperative considerations.” Clinics in sports medicine vol. 29,2 (2010): 213-28, vii. doi:10.1016/j.csm.2009.12.002

Jeong, Jiyoung, et al. “Core Strength Training Can Alter Neuromuscular and Biomechanical Risk Factors for Anterior Cruciate Ligament Injury.” The American Journal of sports medicine vol. 49,1 (2021): 183-192. doi:10.1177/0363546520972990

Porschke, Felix, et al. “Return to work after acromioclavicular joint stabilization: a retrospective case-control study.” Journal of orthopedic surgery and Research vol. 14,1 45. 12 Feb. 2019, doi:10.1186/s13018-019-1071-7

Vařeka, I, and R Vařeková. “Kontinuální pasivní pohyb v rehabilitaci kloubů po úrazech a operacích” [Continuous passive motion in joint rehabilitation after injury and surgery]. Acta Chirurgie orthopaedicae et traumatologiae Cechoslovaca vol. 82,3 (2015): 186-91.

The Reoccurrence Of Low Back Pain Relieved By Spinal Decompression

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

Introduction

The human body has various muscle groups, tendons, ligaments, and spinal structures that allow mobility, standing upright, and performing daily activities without discomfort. The spinal column is divided into three regions: cervical, thoracic, and lumbar, each with specific functions. Unfortunately, low back pain affects many working individuals worldwide and can significantly impact their daily lives and productivity. This pain can be caused by various injuries, conditions, and diseases affecting the muscles, tendons, and spinal discs. Enduring the pain and continuing daily activities can worsen the situation, causing more damage to the back and spine. This article explores the causes of low back pain and how non-surgical therapies like spinal decompression can prevent it from returning. We work with certified medical providers who use our patients’ valuable information to treat individuals with low back pain and inform them about spinal decompression’s benefits in alleviating it from reoccurring. We encourage patients to ask essential questions and seek education from our associated medical providers about their condition. Dr. Jimenez, D.C., provides this information as an educational service. Disclaimer

 

What Causes Low Back Pain To Return?

Are you experiencing pain in your lower body? Is it impacting your ability to work? Do you feel muscle stiffness when stretching your sides? In the U.S., 25-60% of people who experience low back pain report recurring pain within a year. Research studies revealed that most low back pain is non-specific, meaning no specific causes or structures can be identified as the pain source affecting the low back. Low back pain can be caused by many factors, such as improper lifting of heavy objects, physical inactivity, and excess body weight, which can strain the back muscles. Studies have also revealed that psychological factors like stress, anxiety, or depression can cause tension in the lumbar region, leading to repetitive motions that correlate with low back pain.

 

 

People who experience low back pain often take over-the-counter medications for temporary relief before returning to normal activities. However, this only provides short-term relief, and the pain often returns due to various factors like muscle, nerve, and bone issues and referred pain to the abdominal organs, as research studies revealed. To address this, individuals may seek treatment from their primary care doctor. However, as additional studies mentioned, treating low back pain can be difficult due to the specific or non-specific factors involved. Thankfully, non-surgical treatments are available to alleviate symptoms and reduce the likelihood of the pain returning.

The Benefits Of Stretching- Video

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

Are you someone who spends most of their day sitting down and experiencing muscle stiffness? Do you feel pain in your legs due to radiating pain? Or do you often feel discomfort after lifting or carrying heavy objects? These symptoms are often associated with low back pain, a common problem many people in the workforce experience at some point. The severity of low back pain can range from acute to chronic, depending on how badly the individual has hurt their low back. If left untreated, low back pain can harshly affect a person. However, there are many ways to prevent low back pain from occurring. Multiple treatments can help reduce the associated symptoms of low back pain and can help re-strengthen the muscles. The video above explains the benefits of stretching, how it can help relieve sore muscles affected by low back pain, and how stretching can be combined with other therapies to promote health and wellness.

How Spinal Decompression Can Relieve Low Back Pain

 

Many people experience low back pain at some point in their lives. If the pain is left untreated, it can develop into chronic back pain. According to “The Ultimate Spinal Decompression,” written by Dr. Eric Kaplan, D.C., FIAMA, and Dr. Perry Bard, D.C., reoccurring low back pain can lead to further degeneration of the lumbar spinal column or be the result of stress and trauma in adjacent muscles. Spinal decompression can provide relief for individuals experiencing this pain. Studies show that spinal decompression creates negative pressure in the spine, which can decrease pressure on the nerve root and hydrate the spinal disc, promoting the body’s natural healing process. Spinal decompression is a safe, gentle, and cost-effective solution for many individuals seeking relief from low back pain.

 

Conclusion

Low back pain is a common issue that affects many people. Depending on its severity, various factors can cause it, ranging from acute to chronic. Unfortunately, this pain can interfere with daily activities, including work. Thankfully, non-surgical treatments like spinal decompression may help relieve the symptoms associated with low back pain. This treatment involves gentle traction on the lumbar region of the spine, providing much-needed relief to the body. Spinal decompression is an excellent option for those who want to start their journey toward better health and wellness.

 

References

Allegri, M., Montella, S., Salici, F., Valente, A., Marchesini, M., Compagnone, C., Baciarello, M., Manferdini, M. E., & Fanelli, G. (2016). Mechanisms of low back pain: a guide for diagnosis and therapy. F1000Research, 5(2), 1530. https://doi.org/10.12688/f1000research.8105.1

Choi, J., Lee, S., & Hwangbo, G. (2015). Influences of spinal decompression therapy and general traction therapy on the pain, disability, and straight leg raising of patients with intervertebral disc herniation. Journal of Physical Therapy Science, 27(2), 481–483. https://doi.org/10.1589/jpts.27.481

Kaplan, E., & Bard, P. (2023). The Ultimate Spinal Decompression. JETLAUNCH.

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

Shemshaki, H., Etemadifar, M., Fereidan-Esfahani, M., Mokhtari, M., & Nourian, S.-M. (2013). What is the source of low back pain? Journal of Craniovertebral Junction and Spine, 4(1), 21. https://doi.org/10.4103/0974-8237.121620

Urits, I., Burshtein, A., Sharma, M., Testa, L., Gold, P. A., Orhurhu, V., Viswanath, O., Jones, M. R., Sidransky, M. A., Spektor, B., & Kaye, A. D. (2019). Low Back Pain, a Comprehensive Review: Pathophysiology, Diagnosis, and Treatment. Current Pain and Headache Reports, 23(3). https://doi.org/10.1007/s11916-019-0757-1

Disclaimer

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