Sports Injuries

Older and elderly individuals have an increased risk of developing a herniated disc/s. The age of the intervertebral discs/cushions causes deflation, drying out, and shifting, making it easier for discs to herniate. Muscle mass also reduces/lessens with age; specifically, the muscles parallel to the spinal column are responsible for stability. When the spine loses strength, the risk of injuries like slips and falls can damage the spine and the rest of the body. Herniated disc decompression will keep the vertebral cushions healthy, functioning, and properly aligned.

Symptoms of Disc Herniation

A herniated disc bulge or tear/s will press on the spinal nerves causing discomfort that can range from mild to severe pain and can last for weeks to months. The symptoms of disc herniation vary and depend on the injury angle, how much of the disc ruptured and if it is touching or has leaked out on the nerve roots. The most common symptoms include:

• Restricted hip and waist flexion.
• Continuous back pain that radiates.
• Sciatica symptoms
• Back muscles contract/spasm
• The pain can worsen by sudden body movements caused by coughing, sneezing, or hiccups.
• Numbness in the affected area
• Numbness or tingling in the leg or foot
• Decreased knee or ankle reflexes 
• Weakness
• Bladder or bowel function changes like difficulty moving waste through the colon or large intestine.

Herniated Disc Decompression

Nonsurgical herniated disc decompression therapy can help heal the herniation by:

• Stretching the spine to the total capacity.
• Removing the pressure.
• Pulls the herniated disc back into its correct position.
• Fills the injured/damaged areas and the rest of the spine with blood, oxygen, nutrients, and lubricating fluids.
• Helping to rebuild joint and muscle strength.
• Increasing flexibility in the muscles that support the affected area of the spine.

The therapy duration depends on the herniation, injury, and damage severity. The objective is to bring significant improvement that will last.

Chiropractic, Physical/Massage Therapy, and Health Coaching

A chiropractor and physical massage therapy team will develop a personalized herniated disc decompression treatment plan with specific goals. The therapy will include:

• Mechanical decompression.
• Manual chiropractic adjustments.
• Massage sessions.
• Health coaching.
• Exercises and stretches will be given that will help maintain pressure relief and flexibility.
• Core stabilization exercises will strengthen and stabilize the spine and muscles.
• Aerobic conditioning will help increase endurance.

Non-Surgical Spinal Decompression El Paso, Texas

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, or licensed physician, and is not medical advice. We encourage you to make your own healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Carla Vanti, PT, MSc, OMPT, Alice Panizzolo, PT, OMPT, Luca Turone, PT, OMPT, Andrew A Guccione, PT, Ph.D., DPT, FAPTA, Francesco Saverio Violante, MD, Paolo Pillastrini, PT, MSc, Lucia Bertozzi, PT, MSc, Effectiveness of Mechanical Traction for Lumbar Radiculopathy: A Systematic Review and Meta-Analysis, Physical Therapy, Volume 101, Issue 3, March 2021, pzaa231, https://doi.org/10.1093/ptj/pzaa231

Dydyk AM, Ngnitewe Massa R, Mesfin FB. Disc Herniation. [Updated 2022 Jan 18]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK441822/

Maistrelli, G L et al. “Lumbar disc herniation in the elderly.” Spine vol. 12,1 (1987): 63-6. doi:10.1097/00007632-198701000-00012

Suri, Pradeep, et al. “Nonsurgical treatment of lumbar disk herniation: are outcomes different in older adults?.” Journal of the American Geriatrics Society vol. 59,3 (2011): 423-9. doi:10.1111/j.1532-5415.2011.03316.x

As we age, staying active keeps us healthy,  our lives are lengthened and we feel great! Older individuals are discovering that exercise, sports and being physically fit does not mean having to do hardcore workouts and hard-to-maintain exercise/s and schedules.

Many of these individuals get their exercise from active pastimes like biking, Crossfit, and tennis. Others participate in less active recreational activities like walking, gardening or golf. Regardless of which activity they get into, they are all getting relaxation and fun while securing a healthy future.

Exercise helps us feel better because it improves our health.

Spending just a little time each day doing some type of physical activity, will bring these benefits:

• Longer
• Healthier life
• Stronger bones
• Reduced joint
• Reduced muscle pain
• Improved mobility
• Improved balance
• Lower risk of falls
• Lower risk of serious injuries e.g. hip fractures
• Slower loss of muscle mass

Fortunately, individuals are living longer but their quality of life means staying healthy and active to remain independent.

Staying active will lower the risk of many common diseases, relieve arthritis pain and help you recover faster when illness hits.

Activity and Safety

Keeping active means that it's also important to be safe during these activities/exercises. With more older individuals participating in physical activities, there is an equal increase in sports-related injuries. This is true for bicyclists, skiers, weight lifters and those that use exercise machines.

A recent study by the U.S. Consumer Product Safety Commission (CPSC),  showed an estimated 53,000 people ages 65 and up were treated in U.S. emergency rooms for sports, physical activity-related injuries. Additional injuries were treated in doctor's clinics/offices.

The increase comes from more older individuals engaging in active sports. However, most of these injuries were not severe but more importantly, they could've been prevented. An example was cyclists treated in emergency rooms for head injuries were not wearing helmets. Wearing a helmet reduces the risk of serious head injury up to 85 percent. Regular exercise along with doing it safely means you can enjoy yourself a lot more.

Activity log

Medium physical activity for 30 minutes a day is beneficial for everyone but especially those with chronic bone/joint conditions.

The 30 minutes of activity can be broken up into shorter periods of different activities, like 15 minutes of gardening and 15 minutes of stretching exercises. This can help not getting bored with a routine by mixing it up.

Activity log to keep track of the time you spend on each.

Injury Prevention Tips

When exercise/participating in an activity, doctors recommend following these tips:

• Wear the proper safety gear for whichever activity/sport you choose.
• Wear the right shoes for each sport/activity.
• Warm-up before engaging in physical activity. This could be moderate walking at your normal pace with an emphasis on arm movements.
• Exercise at least 30 minutes a day. Break the activities into shorter periods of 10 or 15 minutes throughout the day.
• Follow the 10 percent rule, which means never increasing the program like walking/running distance or weight-lifting more than 10 percent a week.
• Try not to do the same routine two days in a row.
• Mix it up so as not to sprain/strain the same muscles and allow the other muscles to get a workout. So walk, swim, tennis or lift weights, as this keeps the exercise more interesting.
• Read instructions carefully when working with exercise equipment, and if needed, ask a qualified professional to help you.
• Check exercise equipment making sure it's in proper working order.
• If weight training interests you but you have never done it, make sure to get professional consultation before starting.
• Stop exercising if there is severe pain or swelling and get checked by your doctor.

There are plenty of ways to enhance our lives as we age, and staying fit and active along with the proper diet are a few of the most important.

Our clinical focus and personal goals are to help your body heal itself naturally quickly and effectively.  At times, it may seem like a long path; nevertheless, with our commitment to you, it’s sure to be an exciting journey. The commitment to you in health is to, never lose our deep connection to each one of our patients on this journey.

When your body is truly healthy, you will arrive at your optimal fitness level proper physiological fitness state.  We want to help you live a new and improved lifestyle. Over the last two decades, while researching and testing methods with thousands of patients, we have learned what works effectively at decreasing pain while increasing human vitality.

El Paso, TX Chiropractor Lower Back Pain Treatment

Why do people automatically assume that endless amounts of static stretching and foam rolling will provide them with transferable benefits in the gym, sport and their daily lives? The stretching myths need to be dispelled, especially as it pertains to the most commonly stretched area of the body, the hip.

From attempting to get out of lower back pain to targeting more and more hip mobility to improve squatting and other functional movements, people gravitate towards stretching, but is it really doing them any good?

We have Dr. Zach Long here on DrJohnRusin.com because he wants to put a stop to static stretching of the hips, and rightfully so! He has a better way to improve positions and alleviate pain, and it doesn’t involve sticking lacrosse balls in your butt or holding painful static stretches for minutes at a time. Enjoy.

Here’s What You Need To Know…

1. Many people use foam rolling and static stretching to alleviate tight muscles, but the fact of the matter is that these practices make little to no useable change to the the muscles or movements they control in the short and long term.

2. If you really want to improve your “hip mobility” you better look outside the hip and start targeting stability of the pelvis and spine instead of adding endless mobility to one of the most mobile joints in the body.

3. When it comes to alleviating lower back pain and hip dysfunction, gaining and maintaining pelvic alignment in the neutral zone is pivotal. And guess what, it will improve your strength performances as well.

4. Dynamic stability is the new mobility, so here’s the most effective program that will open up your hips without ever holding a static stretch ever again.

Stupid Static Stretching

The fitness world has come a long way in our understanding of the importance of mobility work and the impact it has on athletic performance and training. It’s safe to say that “mobility” exercises and tools like the foam roller are becoming commonplace in gyms, CrossFit boxes, and on the playing field worldwide.

Unfortunately, most athletes performing these mobility drills have yet to figure out that much of their mobility work does not actually result in real performance gains!

Sadly, their mobility work does not address the true root of their problems and their constant stretching, foam rolling, and joint band distractions get them nowhere. The hips are the greatest example of this problem, with athletes everywhere wasting hours on  useless mobility work! Let’s stop wasting time and start seeing objective results from corrective exercise and training, you know, the kind that shows up in PRs instead of in fluffy feel good effects.

It’s time to quit the static stretching of the hips and start refocusing your “mobility” work on more effective exercises and techniques that will not only improve your mobility, but your athletic performance as well! And did I mention that we can achieve this in a fraction of the time? Yeah, better listen up.

Where Hip Mobility Exercises Have Gone Wrong

Because of the inherent stability of the hip joint provided by the ball-and-socket, many athletes and coaches spend far too much time trying to improve hip mobility by performing stretching and soft tissue work. Months of intense stretching techniques provide little actual change in available motion and only serve to waste time and create pain in the athletes.

Instead, small stability changes at the pelvis can provide drastically fast improvements in performance. Contraction of the muscles around the pelvis can result in changes in pelvic positioning and thus available hip range of motion. For example, a posterior tilt of the pelvis will put the hips in a position advantageous to improve hip flexion mobility, while an anterior pelvic tilt will result in increased hip extension. It’s important to remember that it’s not all about the hips.

The hamstrings are the perfect example of the effects pelvic positioning can have on mobility. I’ve yet to meet an athlete who doesn’t claim to have “tight hamstrings”. Even the elite gymnasts, dancers, runners, and yogis believe that their hamstrings should be further stretched in order to maintain and enhance mobility.

In an anteriorly rotated pelvis, the hamstrings will have increased tension placed on them, thus resulting in a perceived decrease in flexibility. More often than not, simple core stabilization movements will provide immediate improvement in their perceived tightness or chronic hamstring muscle strains.

To test this directly, have athletes perform a straight leg raise while lying on their back. Quite often, simply cueing the athlete to “push your rib cage down” or “flatten your lower back into the floor” will result in a posterior pelvic tilt that instantly improves “hamstring mobility” and decreases the perception of hamstring tightness and muscle strain.

This simple repositioning of the pelvis can provide more gains almost instantly than months of static stretching, manual therapy, and self-myofascial work combined. This effect can also be seen when working to improve hip extension, rotation, and functional patterns such as the squat.

The Hip Mobility Solution 

The self-sufficient solutions to hip mobility deficits are simple. Perform movements that challenge the available active hip range of motion, while engaging the core to stabilize the pelvis. As the athlete learns to better control the core and pelvis, mobility will drastically improve and be transferable into function.

Hip “mobility” work done this way will have two effects.

First, it will reposition the pelvis to a more neutral position, allowing for improved mobility within the hip socket.

Secondly, it will serve as a “reset” to muscle tone around the hips. Often times, the body realizes it does not have the needed stability around a joint due to muscle weakness. The body’s response is to increase the tone in a muscle to provide some false-stabilization. The hip flexors (like the hamstrings) are another muscle group that often feels tight in athletes but when proper core stabilization movements are performed, this increased muscle tone instantly vanishes and mobility problems are gone!

Your New Hip Mobility Regimen

The following exercises should be a strong component of any athlete’s hip mobility work, as they will produce faster results than the typically prescribed foam rolling and stretching routines. Lets break these down one by one with a video and my notes on what makes each movement so powerful:

The Reverse Active Straight Leg Raise

Coaching Notes: The Reverse Active Straight Leg Raise is an excellent movement to improve hip flexion and active hamstring mobility. The athlete begins lying on his or her back with both legs vertical and knees straight. One leg is kept in this vertical position (this can be done by using a stretch strap or not using one to increase the challenge) while the other leg is slowly lowered to the floor. The key point of performance is that the lower back remains flat on the ground, ensuring that the core is actively engaged to stabilize the spine and pelvis.

Single Leg Hip Lift

Coaching Notes: Up next for those with hip flexor tightness, the Single Leg Hip Lift and Psoas March variations can be incredible exercises. To perform the Single Leg Hip Lift, the athlete lies on their back with one foot flat on the floor and that knee bent to approximately 90 degrees. The other leg is pulled towards the chest and held in the athlete’s arms. Next, the athlete lifts his or her hips up as high as possible without arching their lumbar spine. The athlete should consciously focus on activating his or her glutes throughout the entire movement.

The Psoas March

Coaching Notes: The Psoas March is an amazing exercise for quickly eliminating hip flexor tightness as it retrains the psoas’ role in spinal stability. The athlete lies supine with a resistance band around both feet. While focusing on maintaining a neutral spine, the athlete lifts one knee towards his or her chest, stopping at ~90 degrees of hip flexion, and then returns to supine. This is then repeated on the opposite leg.

The Goblet Squat

The Goblet Squat may be the most powerful mobility exercise specific to the squat. By holding a weight in front of the body, the athlete is able to better sit back into the squat, maintain a neutral spine and pelvis, and reach better squat depths. When performing Goblet Squats to work hip mobility, we suggest performing a slow negative and pausing for several seconds in the bottom of the squat.

90/90 Breathing with Hip Internal Rotation

Coaching Notes: The 90/90 Breathing with Hip Internal Rotation is another fantastic drill for quickly changing hip mobility. This has repeatedly helped improve rock-bottom squat depth and decreased hip pinching in the elite Olympic weightlifters and CrossFit athletes that I work with.

Start with the athlete lying on his or her back, their feet up on a wall and their hips and knees bent to ninety degrees. After raising the hips slightly off the ground, they inhale through their nose, focusing on filling their stomach with air before allowing the check to rise. As they exhale, the rib cage is pushed down. This movement puts the spine in a neutral position and the pelvis slightly posteriorly rotated. After several breaths, the athlete then lifts one leg off the wall and repeatedly internally rotates it while continuing the breath cycles.

The Anti-Stretch Hip Mobility Program

For an athlete looking to optimize hip mobility and performance, I highly recommend that they do each of the above exercises three to four times weekly, usually as part of their warm up. And hell, if more attention is needed to improve these positions, work this exact program into a cool down after a workout or a stand alone session later on that day.

1. 90/90 Breathing with Hip Internal Rotation
   • 5 breaths followed by 20 internal rotations per side
2. Reverse Active Straight Leg Raise
   • 2 sets to moderate fatigue each leg
3. Single Leg Hip Lifts
   • 2 sets to moderate fatigue
4. Psoas March
   • 2 sets to moderate fatigue
5. Goblet squats
   • 2 sets of 10 reps with 5 second negative and three second pause in the bottom

Alright guys, there you have it! A full “hip mobility” program that is geared towards improving your motor control, stability and of course your movement abilities as a whole, without the need to stretch out that always tight piriformis!!

Belly dancing has been found to be an effective way to help individuals managing low back pain. It could be utilized as a part of a chiropractic treatment plan. The dancing is beneficial for improving posture and allows an individual to improve their fitness with a light form of aerobic exercise.

Regular physical activity/exercise and a healthy lifestyle go hand in hand. For individuals with spinal issues, the right stretches and exercises can make a difference in their quality of life. It increases:

• Strength
• Flexibility
• Helps with pain management
• Improves posture
• Maintains spinal alignment

Belly dancing can help with injury recovery, as well as overall health. For most the trouble with exercising regularly is that it becomes routine and boring. Individuals want to live healthily, but it can be a challenge to maintain interest and motivation. An alternative form of physical activity that qualifies as exercise could be the answer.

Dancing has grown in popularity because of its fitness, flexibility, and spinal benefits. This form of belly dancing exercise does not require any special outfit or plenty of space. This utilizes the movements as a form of stretching and keeping the body moving in an aerobic fashion. They can be done at home with video instruction or an online class. Although the majority are women, men can and do belly dance.

Belly Dance

Information on the history of belly dancing. The dance has gone through various transformations since its inception. It was once considered burlesque entertainment, is now recognized as an important cultural expression, and today has been found to be a respected form of dance exercise.

Exercise

Belly dancing as physical exercise involves:

• Isometrics
• Dance posture
• Muscle control

Isometric exercises are contract specific muscles or groups of muscles. These types of exercise help with strength and stability enhancement. Both are vital for individuals recovering from back injuries or back pain management.

Posture

Dance posture is different than normal standing or sitting posture. Dance posture refers to the way an individual prepares/maintains their body to perform specific movements so that the motions are fluid, graceful, and with no presentation of pain. Belly dance posture maintains proper spinal alignment, which encourages reduced stress/pressure on the joints. This is beneficial for individuals managing back problems. The keys to spinal success are:

• Maintaining proper position/posture
• Keeping joints in alignment
• Pelvis stays straight in a neutral position
• The knees should be slightly bent and not stiff so as not to pull/strain the lower back muscles

When the abdominal and back muscles maintain/support a straight spine, this alleviates stress on the low back. Lower back issues have shown a positive response to a belly dance exercise therapy program. A study looked at the effects of belly dancing on pain and function in women with chronic lower back pain. The study found that belly dancing made movements of the trunk and pelvis that are known to influence low back pain much easier.

A belly dance program in conjunction with a chiropractic or physical therapy treatment plan can help alleviate pain and improve function. A 45-minute belly dance routine/session promotes aerobic benefits, improves flexibility and core strength.

Core Strength

These are movements that train the muscles in the:

• Pelvis
• Abdomen
• Hips
• Low back

They help build strength, generate stability, protect against back pain, poor posture, and muscle injuries. Having core strength is crucial for individuals with back issues, as it increases the stabilization of the spine. Core strengthening is highly recommended and often prescribed for individuals recovering from lumbar issues.

Depression/Anxiety Improvement

Individuals with back pain also tend to experience psychological issues like depression and anxiety. Back pain can affect:

• Mood
• Tiredness
• Sleep problems
• Self-esteem problems

Belly dancing as part of a treatment/therapy program can help an individual experience benefits that improve mental health and well-being. These include:

• Regaining mobility
• Having a positive body image
• Social interaction is enhanced

For All Ages

Belly dancing is a fantastic creative outlet and a great way to exercise. Anyone that is able can participate. Children, seniors, and everyone in between can get into belly dancing. It enhances health and strengthens the body and mind. When the body is in the proper position/posture there are no joint issues or pain. In-person classes, at home with online instruction, DVDs, or video meeting apps can benefit the body and especially the spine.

Eliminate Back Pain 

Dr. Alex Jimenez’s Blog Post Disclaimer

The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*

Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*

Ankle sprains can be frustrating and painful. But not all ankle sprains are equal in their severity. When diagnosing an ankle sprain, you will hear a doctor classify the injury in one of three ways—first degree, second degree, and third degree. Knowing what each classification means can help you understand the nature of your injury and how careful you need to be with it. Classification of ankle sprain degrees will help to focus on the best treatment options.

The 3 Degrees of Ankle Sprains and What They Mean

A sprain is an injury involving the stretching and/or tearing of your ligaments. With the ankle, it is possible to suffer an injury to either side of the joint, the interior or the exterior. You may have an inversion sprain or an eversion sprain. Whichever type you suffer from, it will fall into one of three categories:

First Degree

A first-degree sprain is one where the ligaments have not torn, only stretched further than normal. Symptoms of a first-degree sprain include discomfort when jumping, jogging or sometimes walking. Pain is usually mild and swelling is minimal. The joint may be a little stiff and slightly less stable than normal.

Second Degree

A second-degree sprain is the most common type of sprain people seek medical care for. The ligament is partially torn, which can lead to several uncomfortable symptoms. The sprain will make walking difficult, be moderately painful and make it hard to use the ankle. The injury will result in noticeable swelling and often bruising.

Third Degree

A third-degree sprain is the most severe and involves a full tear of the ligament. Pain is often severe and swelling is significant. The torn ligament makes the joint unstable, so it is not only painful but also very hard to use.

How Your Chiropractor Can Help

Whether you are walking, running, jumping or just standing, the ankle plays a vital role in how you move and use your body. That is why it can be so frustrating when you find yourself with an ankle injury. Fortunately, ankle sprains do heal with enough rest and the right treatment.

Your chiropractor can help you recover from an ankle injury, both reducing pain and speeding up recovery time. There is research to support the use of chiropractic for ankle sprains. 

One study showed that patients with ankle sprains experienced less pain when chiropractic was added to their treatment program. Chiropractic also focuses on improving mobility and range of motion, which can be quite beneficial when trying to recover from a sprain and get back to your normal life.

Some of the most common chiropractic treatments for ankle sprains include:

Adjustments

Adjustments can be made to more than just the spine. The bones, ligaments, and tendons in the ankle are designed to work in a certain way. A sprain can knock the ankle out of alignment, something that most traditional doctors and rehabs do not consider. An ankle adjustment will work to put things back into their proper places.

Strength Exercises

There are a variety of useful exercises that your chiropractor can take you through to improve strength and mobility in the ankle. Things like a wobble board, where you stabilize yourself on a wobbly platform and drawing on a board with a market held in your toes can be surprisingly effective at strengthening your ankle.

Get Treatment Today

Please contact us today to schedule an appointment with a chiropractor for your sprained ankle. Let us help you get stronger and heal faster!

El Paso Chiropractic Clinic