Sports Injuries

Massage guns can help relieve aching muscles and prevent soreness when used before and after physical activity, work, school, and exercise. They provide massage therapy benefits by targeting muscles with rapid burst pulses. Massage guns can be percussive or vibration-based. Percussive therapy helps increase blood flow to a targeted area, which reduces inflammation and muscle tension, and breaks up knots/trigger points that may have formed in the tissues from added stress or intense physical activity. One of the benefits is that they come with interchangeable massage gun head attachments that target different muscle groups and provide different types of massage. There are many types of interchangeable massage heads, we go over the most common to give a general idea of how they work. If experiencing joint pain, injury, acute muscle pain, or other musculoskeletal disorders, make sure to get clearance from a doctor before using a massage gun.

Massage Gun Head Attachments

The variations of attachments/heads are designed and shaped differently to effectively apply the right amount of pressure to rejuvenate the body's pressure points, soothe tissues, and release tight and sore muscles. The different heads are designed with a distinctive purpose based on the muscle groups targeted. This maximizes effectiveness and ensures maximum comfort and safety.

Ball Head

• The ball attachment is for overall muscle recovery.
• It provides a broad surface area and mimics the hands of a skilled massage therapist, delivering a soothing kneading sensation.
• Made of durable material, the ball massage head can reach deep into the muscles.
• Its round shape makes it more flexible to use anywhere, especially the large muscle groups like the quads and glutes.

U/Fork Shaped Head

• A plastic, dual-pronged head also known as a fork head.
• The attachment provides relief to areas like the shoulders, spine, neck, calves, and Achilles tendon.

Bullet Head

• The plastic head is named as such because of its pointed shape.
• This is recommended for tightness and discomfort in the joints, deep tissues, trigger points, and/or small muscle areas like the feet and wrist.

Flat Head

• The multipurpose flat head is for full-body general massage.
• It helps relieve stiffness and pain for total body muscle relaxation, including muscle groups closer to bone joints.

Shovel-Shaped Head

• The shovel-shaped head is for the abdominal muscles and lower back.
• The attachment provides stimulation to release stiff muscles.

Using The Right Head

Which head to use depends on the individual's specific needs and preferences. Consider the following factors when selecting a massage gun head:

Targeted Areas

• Identify the body areas requiring the most attention.
• If muscle tightness or soreness is occurring in larger muscle groups, like the back or legs, the ball attachment is recommended.
• For more precise areas like trigger points, the bullet head is recommended.
• Heads can be used in conjunction - for example, a large surface area head is used to relax and loosen and relax a general area, then a more precise head is used to focus the massage on the actual tight spot or trigger point.

Massage Intensity

• Massage intensity levels can be varied from a light massage to full force.
• For a softer touch on sensitive muscles, flat head or forkhead attachments are recommended.
• For deep muscle penetration and consistent pressure, the bullet head or shovel head attachments are recommended.

Specific Conditions

• Consider any specific conditions or injuries previous and current.
• For individuals recovering from an injury or with sensitive areas, it's important to choose a massage gun head that provides the necessary relief without causing discomfort or worsening an injury.

Try Out Different Heads and Settings

• Experiment with different massage head attachments and speeds to find the one that works best for the intended purpose.
• Explore each to discover personal preferences.
• Start with the lowest setting and gradually increase, based on comfort level.
• Always consult with a qualified healthcare provider regarding any medical concerns before using a massage gun.

Choosing The Right Massage Head Attachment

General Disclaimer *

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

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

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Bergh, Anna, et al. “A Systematic Review of Complementary and Alternative Veterinary Medicine in Sport and Companion Animals: Soft Tissue Mobilization.” Animals: an open access journal from MDPI vol. 12,11 1440. 2 Jun. 2022, doi:10.3390/ani12111440

Imtiyaz, Shagufta, et al. “To Compare the Effect of Vibration Therapy and Massage in Prevention of Delayed Onset Muscle Soreness (DOMS).” Journal of Clinical and diagnostic research: JCDR vol. 8,1 (2014): 133-6. doi:10.7860/JCDR/2014/7294.3971

Konrad, Andreas, et al. “The Acute Effects of a Percussive Massage Treatment with a Hypervolt Device on Plantar Flexor Muscles' Range of Motion and Performance.” Journal of sports science & medicine vol. 19,4 690-694. 19 Nov. 2020

Leabeater, Alana et al. “Under the Gun: The effect of percussive massage therapy on physical and perceptual recovery in active adults.” Journal of athletic training, 10.4085/1062-6050-0041.23. 26 May. 2023, doi:10.4085/1062-6050-0041.23

Lupowitz, Lewis. “Vibration Therapy - A Clinical Commentary.” International journal of sports physical therapy vol. 17,6 984-987. 1 Aug. 2022, doi:10.26603/001c.36964

Yin, Yikun, et al. “The effect of vibration training on delayed muscle soreness: A meta-analysis.” Medicine vol. 101,42 (2022): e31259. doi:10.1097/MD.0000000000031259

Softball and baseball require running, jumping, throwing, and swinging movements. Even for the fittest athletes and weekend warriors, the body and the neuromusculoskeletal system will go through overuse injuries, throwing-related injuries, sliding injuries, falls, collisions, and getting hit by the ball. Chiropractic and physical therapy can assist athletes by integrating strength training, body realignment, and rehabilitation injury recovery.

Softball and Baseball Injuries

Baseball and softball injuries are generally defined as either acute/traumatic or cumulative/overuse injuries. Both types can occur in various body areas, for example, a knee injury caused by a fall or quick repositioning shift.

Acute/Traumatic

• Injuries occur from traumatic force or impact.

Overuse/Cumulative

• These occur over time from repeated stress on the muscles, joints, and soft tissues.
• Often athletes return too soon to play, not giving the injury enough time to heal fully.
• They begin as small aches and pains that can progress into chronic conditions if not treated.

Shoulder

Shoulder overuse injuries are very common. Constantly performing the throwing movements and high-speed throwing strains the joints, muscles, tendons, and ligaments.

• In softball, bicep injuries are more common than shoulder injuries.
• In baseball, the overhead throwing position leads to shoulder problems.

Frozen Shoulder

• Characterized by a restricted range of motion and pain.
• Athletes with frequent shoulder injuries have an increased risk.

Shoulder Instability

• Softball and baseball players are more susceptible to injury from overhead throwing, which stretches the shoulder capsule and ligaments.
• Shoulder instability can lead to loose joints and dislocation.

Shoulder Separation

• This is the tearing of the ligaments that connect the shoulder blade to the collarbone.
• This is often a traumatic injury that occurs during a collision or fall with outstretched hands.

Shoulder Tendinitis, Bursitis, and Impingement Syndrome

• These are overuse injuries in which the shoulder joint becomes inflamed, restricting movement.

Torn Rotator Cuff

• The rotator cuff tendons develop tears from overuse.

Elbow

Elbow injuries are very common, especially damage to the ulnar collateral ligament, which stabilizes the elbow when pitching and throwing.

• Pitchers can also develop elbow sprains.
• Damage or tear to the ulnar collateral ligament
• Damage often is caused by pitchers throwing too much.

Bursitis

• This is inflammation of the joint sac.

Little League Elbow

• This is an injury to the growth plate on the inside of the elbow.
• It can be caused by the wrist flexors pulling on the inside.
• It is typically attributed to overuse and improper mechanics when throwing.

Tennis Elbow

• This overuse injury on the outside of the elbow makes it difficult to lift or grasp objects.

Hand and Wrist

Softball and baseball can cause hand and wrist injuries from catching, colliding, falling, and overuse. Damage to a hand or wrist is typically caused by repetitive stress and/or a sudden impact.

Finger Fractures

• These can be caused by impact on the ball or falls.
• This can happen during contact with another player or diving for a ball and hitting the ground hard or at an awkward angle.

Sprains

• A fall or impact from the ball or another player can cause these.

Tendinitis

• This is an overuse injury, often from pitching and/or throwing.

Back

• Catchers are especially prone to back injury because of the crouched position and overhead throwing.
• Softball pitchers also experience back strain from the windmill pitching action.
• Common conditions include chronic muscle strains, herniated discs, low back issues, sciatica symptoms, and pain.

Knee

Softball and baseball players quickly twist or rotate their knees, making them more susceptible to injuries. Sprains, meniscus tears, ACL tears, and hamstring strains are common.

• Aggressive twisting and pivoting can cause swelling, stiffness, and pain.
• Running and sudden changes in direction can result in acute knee injuries and overuse injuries.
• Knee issues require examination for proper diagnosis.
• Other common injuries include ankle sprains, stress fractures, and tendonitis in the foot and ankle.

Chiropractic

Chiropractors work with a massage therapy team to treat various musculoskeletal conditions. Chiropractic specializes in spinal adjustments and other treatments, including joint manipulation, myofascial release, MET techniques, trigger point therapy, and electrical stimulation. It encourages expedited recovery for sports-related injuries because instead of focusing on just the injuries, chiropractic assesses the mechanics of the whole body through proper alignment and release of constricted tissues. Adjustments of the spine and extremities allow the body to realign for better overall functionality, reduce pressure, improve blood circulation, and reduce inflammation to promote increased and thorough healing.

Improving Athletic Performance Through Chiropractic

General Disclaimer *

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

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900.

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Greiner, Justin J et al. “Pitching Behaviors in Youth Fast-Pitched Softball: High Pitching Volumes With Unequal Pitch Counts Among Pitchers are Common.” Journal of pediatric orthopedics vol. 42,7 (2022): e747-e752. doi:10.1097/BPO.0000000000002182

Janda, David H. “The prevention of baseball and softball injuries.” Clinical orthopedics and related research,409 (2003): 20-8. doi:10.1097/01.blo.0000057789.10364.e3

Shanley, Ellen, and Chuck Thigpen. “Throwing injuries in the adolescent athlete.” International Journal of sports physical therapy vol. 8,5 (2013): 630-40.

Shanley, Ellen, et al. “Incidence of injuries in high school softball and baseball players.” Journal of athletic training vol. 46,6 (2011): 648-54. doi:10.4085/1062-6050-46.6.648

Trehan, Samir K, and Andrew J Weiland. “Baseball and softball injuries: elbow, wrist, and hand.” The Journal of hand surgery vol. 40,4 (2015): 826-30. doi:10.1016/j.jhsa.2014.11.024

Wang, Quincy. “Baseball and softball injuries.” Current sports medicine reports vol. 5,3 (2006): 115-9. doi:10.1097/01.csmr.0000306299.95448.cd

Zaremski, Jason L et al. “Sport Specialization and Overuse Injuries in Adolescent Throwing Athletes: A Narrative Review.” Journal of athletic training vol. 54,10 (2019): 1030-1039. doi:10.4085/1062-6050-333-18

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

Cue Sports Injuries

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

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

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

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

Injuries

Back and Waist 

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

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

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

Shoulder, Arm, Wrist, Hand, and Finger

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

Tendonitis

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

Foot and Ankle

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

Chiropractic Care

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

Physical Therapy and Exercises

General Disclaimer *

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

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900.

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

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

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

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

Referred pain is the interpretation of feeling pain in a different location than the actual cause. For example, a pinched nerve in the spine/back causes pain not to show up not where it is pinching but further down in the buttock, leg, calf, or foot. Similarly, a pinched nerve in the neck could translate to shoulder or elbow pain. Referred pain is often caused by the muscles overcompensating weaker ones, like feeling pain outside the knee, with the actual injury stemming from hip joint dysfunction caused by weakened lateral hip muscles. The athletic referred pain could have been brought on by an acute sports injury, an overuse injury from the repetitive motion/s.

Athletic Referred Pain

Somatic referred pain originates from the muscles, skin, and other soft tissues and is not to be confused with visceral pain, which refers to the internal organs/viscera. However, the pain presents in regions supplied by the same nerve roots. Damaged or injured body structures can cause referred pain. This includes the muscles, nerves, ligaments, and bones.

Common Sites

Individuals can experience referred pain almost anywhere. Athletic referred pain commonly occurs in these areas:

• The neck and shoulder where pain can be felt in the elbow, arm, and hand or cause headaches.
• The back where pain can be felt in the hips, buttocks, and thighs.
• The hip/s area, where pain can be felt in and around the low back and abdominal regions.
• The groin, where pain can be felt in and around the abdominal region.

Problems with the vertebral discs, nerve root compression, muscle spasms, osteoarthritic changes, spinal fracture, or tumor/s can affect the body's ability to transport sensory information, which can cause strange sensations and weakness of muscle tissues, and sometimes problems with coordination and movement. Part of an accurate diagnosis is knowing the patterns of referred pain in all the muscles and internal organs.

Pain Activation

Many nerve endings come together and share the same nerve cell group in the spinal cord. When signals travel through the spinal cord to the brain, some signals follow the same path as the pain signals from a different body part. Pain awareness is felt in a deeper center of the brain known as the thalamus, but the sensory cortex determines the perception of where the pain is coming from and the location of the pain. The intensity and sensation of the athletic referred somatic pain vary for different structures and depend on the inflammation level. For example:

• Nerve pain tends to be sharp or shooting.
• Muscle pain tends to be a deep dull aching or a burning sensation.
• However, muscles can give a sensation of tingling where referred pain is presenting, but tingling is more commonly associated with a nerve injury.

Diagnosing referred pain injuries can be complex as there are various areas where the pain can show up. The source of damage needs to be identified; otherwise, achieving lasting pain relief will not last. A biomechanical analysis can help to find movement/motion patterns that may be causing pain and help identify the source.

Treatment

Athletic performance and spinal health are interconnected. Chiropractic treatment involves whole-body wellness that involves the spine and nervous system. Routine chiropractic care relieves neck, shoulder, arm, back, leg, and foot conditions/injuries and helps prevent disorders of joints and muscles. It calms the mind, provides pain relief, and educates individuals on being more aware of the body. Chiropractic adjustments improve blood flow and nerve function to increase agility, reaction times, balance, strength, and expedited healing of the body.

DRX9000 Decompression

General Disclaimer *

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

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

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Kapitza, Camilla, et al. “Application and utility of a clinical framework for spinally referred neck-arm pain: A cross-sectional and longitudinal study protocol.” PloS one vol. 15,12 e0244137. 28 Dec. 2020, doi:10.1371/journal.pone.0244137

Murray, Greg M. “Guest Editorial: referred pain.” Journal of applied oral science: Revista FOB vol. 17,6 (2009): i. doi:10.1590/s1678-77572009000600001

Weller, Jason L et al. “Myofascial Pain.” Seminars in neurology vol. 38,6 (2018): 640-643. doi:10.1055/s-0038-1673674

Wilke, Jan, et al. “What Is Evidence-Based About Myofascial Chains: A Systematic Review.” Archives of physical medicine and rehabilitation vol. 97,3 (2016): 454-61. doi:10.1016/j.apmr.2015.07.023

Delayed Onset Muscle Soreness - DOMS is when muscle pain or stiffness develops a day or two after playing sports, weight lifting, exercise, or work that involves concentrated physical activity like lifting and carrying objects. DOMS is considered a normal response to extended exertion and is part of the adaptation process that the recovering muscles experience as they undergo hypertrophy or an increase in muscle size. It is common in individuals who have just started exercising, increased the duration or intensity of their workouts, or just beginning a physically demanding job.

DOMS

When muscle contracts as it lengthens is known as eccentric muscle contractions, which is most associated with DOMS. It is related to increased stress in muscle fibers as they are exerted excessively. This also happens when engaging in movements the muscles are not used to, like a new exercise or helping a friend move heavy boxes, furniture, etc. Examples include:

• New exercise or unusual physical task.
• Descending stairs.
• Lifting/Lowering weights or heavy objects.
• Running downhill.
• Deep squats.

Symptoms

Individuals will not feel DOMS during the workout or physical activity. Delayed symptoms include:

• Swelling in the affected muscles.
• Muscles feel tender to the touch.
• Muscle fatigue.
• Reduced range of motion and movement.
• Pain and stiffness when moving.
• Decreased muscle strength.

Treatment Options

Time and waiting for the muscles to repair themselves is the natural healing process, but steps can be taken to ease the soreness, stiffness, and pain. This includes:

• Stretching.
• Hot or cold bath/massage shower.
• Ice/heat therapy.
• Topical analgesics.
• Percussive massage therapy.

It is different for everybody; personal experience will determine which works best for the individual.

Active Recovery

• Active recovery is a technique that uses low-impact aerobic exercise right after a workout to increase blood flow to the muscles.
• The increased blood supply can help relieve the inflammation.

RICE

This technique is used for acute injuries but can be applied to delayed onset muscle soreness. It stands for:

• Rest
• Ice
• Compression
• Elevation

Chiropractic

A chiropractic massage is for healing sore muscles, tendons, ligaments after an intense game, workout, etc. Chiropractic increases the blood and nerve circulation around the muscles delivering added oxygen and nutrients. This type of massage helps loosen the muscles/connecting tissues allowing the body to recover and heal quicker.

Body Composition

When Muscles Are Not Rested

Not taking time to recover because of overtraining/working can have consequences on the body. Inflammation that is not given the time to heal can lead to:

• Injuries.
• Weakened immune system.
• Muscle mass loss.
• Mental health issues.

The body’s immune system cannot function at total capacity during intense physical stress. This causes difficulty when trying to fight off germs and viruses. Studies have found preventing inflammation and injury requires prioritizing rest. Constantly being on the go and under intense physical stress can take a toll not only on the body but the brain as well. This can lead to irritability, frustration, anger, which leads to other health problems generating a vicious cycle.

General Disclaimer *

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

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

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

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

Guo, Jianmin et al. “Massage Alleviates Delayed Onset Muscle Soreness after Strenuous Exercise: A Systematic Review and Meta-Analysis.” Frontiers in physiology vol. 8 747. 27 Sep. 2017, doi:10.3389/fphys.2017.00747

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

Acute and chronic sports injuries. Individuals that participate in sports or physical activities have an increased risk of experiencing an injury. These types of damages range from minor to severe and could require medical attention. Acute sports injuries happen suddenly and are usually the result of trauma to the area. A specific, identifiable incident is what causes an acute injury. Chronic sports injuries, also known as repetitive/overuse injuries, happen with time and are not caused by a single incident.

Acute and Chronic Sports Injuries Identification

Acute injuries can be identified by their cause. This could be a falling down during a run, sharp pain that presents in the shoulder after a throw, or a sprained ankle. The ability to focus on one cause usually means it’s acute. Acute injuries are characterized by:

• Sudden pain in an area where there was none.
• Swelling
• Redness
• Tenderness
• Limited range of motion.
• The inability of the injured area to support its weight.
• A broken bone.
• Dizziness
• Headache
• Nausea
• Vomiting

Chronic injuries are different but are usually easy to identify. The pain begins gradually, usually over weeks or months. Repetitive activities like running, throwing, swinging can exacerbate the pain. However, it is difficult to point to a specific issue that first caused the discomfort or pain. Chronic sports injuries are characterized by:

• Pain and tenderness in the area, especially during and immediately after activity.
• Minor swelling and limited range of motion.
• Dull pain when resting.

These two types of injuries have different causes - trauma for acute and wear-and-tear for chronic - they can both result in similar issues. For example, shoulder rotator cuff injuries are common, especially those that repeatedly use their shoulder to swing, throw, swim, etc. The individual needs to undergo a rotator cuff injury test to diagnose the injury correctly, whether the damage is acute or chronic. Chronic injuries can cause acute injuries, and acute injuries can lead to chronic injuries if left untreated.

Examples of Acute and Chronic Sports Injuries

Chronic and acute injuries are common in every type of sport. There’s an opportunity for both types of injuries. The most common include:

Acute Injuries:

• Sprain and Strains
• Burners and Stingers
• A.C.L. Tears
• Rotator Cuff Tear
• Dislocated Shoulder
• Broken Bones or Fractures
• Concussion
• Whiplash

Chronic Injuries:

• Runner’s Knee
• Achilles Tendon Issues
• Shin Splints
• Swimmer’s Shoulder
• Lateral epicondylitis tennis elbow
• Stress Fractures

Other injuries from trauma, overuse, or both include:

• Nonspecific Back Pain
• Herniated Disc/s
• Spondylolysis

Treatment

Minor acute injuries can be treated with rest, ice, compression, and elevation, aka R.I.C.E. Overuse injuries, are different as the injury has been gradually increasing in its severity, possibly causing scar tissue and ganglion cysts to develop. To prevent the injury from worsening, it’s recommended to see a sports injury chiropractor or physical therapist. These professionals can help heal the body and educate the individual on self-care and prevention.

Chiropractic

The musculoskeletal system takes a beating. Chronic injuries usually affect the bones, joints, muscles, or a combination. Chiropractic helps keep the musculoskeletal system limber and in proper alignment. Adjustments include:

• Neck adjustments
• Arm and hand adjustments
• Shoulder adjustments
• Knee adjustments
• Hip adjustments
• Foot adjustments

Physical Therapy

Physical therapy for a chronic injury can help prevent future injuries. A physical therapist helps:

• Improve range of motion
• Reduces pain and swelling
• Increases strength

Whether an athlete or are just staying active and having some fun with sports, acute and chronic injuries can sneak up and worsen if they are not treated properly. Healing with the help of a professional can quicken recovery time and prevent future injuries.

Body Composition

Maintain Muscle Mass While Losing Fat

Individuals that want to lose weight should focus on losing excess fat tissue, not muscle mass. Studies have shown that diet and exercise are crucial to preserving Skeletal Muscle Mass while losing weight. Losing weight healthily includes:

• A healthy balance of cardio and resistance training to burn calories and build muscle.
• A caloric deficit diet to burn through extra fat stores.
• Get enough protein to support and maintain healthy muscle mass.

General Disclaimer *

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

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

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Cava, Edda et al. “Preserving Healthy Muscle during Weight Loss.” Advances in nutrition (Bethesda, Md.) vol. 8,3 511-519. 15 May. 2017, doi:10.3945/an.116.014506

https://www.niams.nih.gov/health-topics/sports-injuries

https://link.springer.com/article/10.2165/00007256-199418030-00004

https://journals.lww.com/acsm-csmr/FullText/2010/09000/An_Overview_of_Strength_Training_Injuries__Acute.14.aspx?casa_token=8sCDJWxhcOMAAAAA:CDEFNkTlCxFkl-77MtALBQAkttW0PqWwCj4masQzEcYOJNuwFKyZgHZ9npQoHhWgMKOPSbnkLyfcQACYGpuu7gg

Wörtler, K, and C Schäffeler. “Akute Sportverletzungen und chronische Überlastungsschäden an Vor- und Mittelfuß” [Acute sports injuries and chronic overuse stress damage to the forefoot and midfoot]. Der Radiologe vol. 55,5 (2015): 417-32. doi:10.1007/s00117-015-2855-3

Yang, Jingzhen et al. “Epidemiology of overuse and acute injuries among competitive collegiate athletes.” Journal of athletic training vol. 47,2 (2012): 198-204. doi:10.4085/1062-6050-47.2.198

Many studies prove that physical activity and nutrition are essentials to preventing and treating multiple chronic conditions and can prevent premature mortality. Nonetheless, more than a quarter of adults worldwide are insufficiently active and have poor eating habits. 

How do we fit physical activity into our lifestyle?

Sedentary lifestyles of modern days decrease healthspan and increase the rate of chronic diseases in our population, becoming the leading cause of morbidity and mortality and are considered at epidemic levels worldwide, making physical inactivity a leading indirect cause of death worldwide. 

When we ask people what their barriers are to working out, the most common excuses are “I don’t have the time,” ” I can’t fit it into my daily schedule.” 

Nevertheless, fitness apps and tracking devices have been out there but were not as popular as now. People were not paying much attention to these because they did not feel accountable and engaged with these workouts. 

We were close-minded into the analogy that gym equals hard, accountable workouts. 

After all the recent events in the world, we had to change many of our paradigms and discover the convenience of having technology as our ally during isolation. Thanks to technology, some things are here to stay because they are convenient and adaptable to our new necessities and lifestyle. 

Nowadays, we are back out into “the real world.” We value our time more and realize how important physical activity is for our health and emotional management.

Nowadays, the market is full of fitness and tracking apps. Choosing the right one is a challenge, as they have inexpensive rates and there is no contract attached. People can try them and jump from one to another when they get bored of the same routines. Discovering what works best for their body movement.

The benefits of working out with these gadgets are: 

Your gym is the tip of your fingers; you can do it when you have the time, you can measure your progress and always feel comfortable and in a safe environment “free of judgment,” and you don’t need any equipment to start creating the habit.

Not only has fitness been impacted by technology, but Telemedicine also offers many advantages showing positive outcomes with in-home care. Technology keeps innovating to increase the patients’ experience for at-a-distance clinical care. Wearable biometrics and activity tracking devices help us be accountable for our health goals with continuous self-monitoring and feedback; it also connects us to a new community of people with similar interests or our health practitioners for guidance. 

Studies suggest that remote health monitoring helps patients self-manage their physical activity levels. Increase the effectiveness of chronic disease home care and may reduce acute hospital use for patients. Facilitates proactive disease management and reduces hospital admissions. 

Don’t be a spectator in your health

At our office, we offer the option of online rehabilitation sessions for our patients and provide the traditional live rehabilitation session, giving them the opportunity of their time management. We want our patients to know their biometrics; using our InBody 770 body composition and water analyzer, we give them a deeper look into what is happening in their insides. Our patients stop being spectators and become actors in their healing process through education and information. Our idea is to encourage and empower our patients to handle and be active participants in reducing their inflammations and pain by practicing good eating habits and physical activity.

Healthcare will keep evolving and, with the help of technology, will transform us into active participants in our health journey and become a decision-maker in our treatments as we are 100% engaged and accountable for our bodies inside and out. With the guidance of our health practitioners, we can alter the path we will take to recover our healthspan and extend our life as moving, functional and independent human beings. Functional Medicine gives us the tools to fix ourselves through exercising and nutrition. – Adriana Caceres, Health Coach

Bibliography

Bentley1, C. L., Powell2, L., Potter1, S., Parker3, J., Mountain1, G. A., Bartlett4, Y. K., Farwer5, J., O’Connor6, C., Burns1, J., Cresswell1, R. L., Dunn1, H. D., Hawley1, M. S., 1School of Health and Related Research, & Hawley, C. A. M. S. (n.d.). The use of a smartphone app and an activity tracker to promote physical activity in the management of chronic obstructive pulmonary disease: Randomized Controlled Feasibility Study. JMIR mHealth and uHealth. Retrieved September 30, 2021, from https://mhealth.jmir.org/2020/6/e16203.

Chiropractors don't only work on the spine. Doctors of chiropractic are trained to treat the entire musculoskeletal system. They could be called joint specialists. Chiropractic physical therapy can help with knee pain. They can help bring knee pain relief in several ways by treating the root cause/s. A chiropractor will perform:

• Knee adjustments
• Hip adjustments
• Posture analysis
• Gait analysis
• Weight distribution analysis

There are also a number of chiropractic physical therapy modalities to help with pain, swelling, and arthritis. Knee pain causes can vary. A chiropractor can determine the underlying cause, relieve the pain, and help prevent future injury.

Chiropractic and The Body's Musculoskeletal System

Many think that treating knee pain comes down to surgery or painkillers. Surgery can be the best option for some, but it is always best to exhaust conservative treatments, which chiropractic physical therapy is one of the most effective. 

Pain medication can be appropriate but with the addictive potential about they are best avoided unless absolutely necessary. Chiropractic offers an alternative to pain medications and even surgery for certain cases.

Causes For Common Knee Pain Issues

Here are some of the most common causes of knee pain along with the ways a chiropractor can help to relieve the pain and treat the underlying issue. Treatment plans vary depending on the specific circumstances/conditions.

Knee Bursitis

Bursitis is inflammation of the fluid-filled sac located in the joints between bones, tendons, and muscles. The sacs are called bursae and are essential in proper joint function. They help reduce friction during the course of regular joint movement/function. Knee bursitis is commonly caused by overuse and misalignment. It can be caused while:

• Walking
• Running
• Kneeling
• Stretching the knee
• It can also cause swelling around the front of the kneecap

Chiropractic Treatment

The reduction of pain and swelling are the first steps of chiropractic physical therapy. This is achieved with:

• Therapeutic massage
• Ultrasound
• Hot and cold therapy
• Cold laser therapy

Once the pain and swelling are addressed then the cause of the inflamed bursa can be determined. This is done through adjustments of the knee, hips, or spine to help correct the issue and promote proper recovery and prevention.

Patellar Tendonitis

Tendonitis means there is damage or irritation to a tendon. Patellar tendonitis occurs in the tendon that connects the kneecap to the shin. This is common for individuals who run and jump regularly like athletes. Overweight individuals have an increased risk for patellar tendonitis because of the extra stress placed on the knees. This is often a result of repeated overuse and happens gradually. It can be the result of trauma to the knee as well. The pain happens just below the kneecap and increases with physical activity.

Chiropractic Treatment

Most often rest is the first option. Chiropractic physical therapy can recommend wearing a knee brace during the treatment. They will also teach the patient proper stretching and warm-up exercises to prevent tendonitis.

Osteoarthritis

Chiropractic is effective at reducing arthritis pain and inflammation throughout the body. Osteoarthritis can make everyday activities like walking and kneeling difficult or impossible. Chiropractic is designed to help reduce pain increase blood/nerve circulation that will promote healthy joint function and movement.

Chiropractic Treatment

Chiropractic will help osteoarthritis through:

• Massage
• Ultrasound
• Laser therapy
• All can help reduce pain and inflammation in the knees joints
• Hands-on stretching
• Adjustments can also help to improve the range of motion and joint function

This is important because knee pain can lead to increased pressure on the joints in the lower back, causing discomfort/pain as well.

Knee Valgus

Knee valgus also known as knock knee, is an inward tilt of the knees. It is easy to see when squatting or kneeling, but it can also happen when walking or standing. Young children tend to develop knee valgus but grow out of it by the time they are 10 years of age. However, if the knees remain bowed into the teenage years and beyond, it can cause issues in the hips, glutes, and back. Knee valgus can also be the result of:

• Weak muscles in the legs, hips, or glutes
• Tight muscles in the legs, hips, or glutes
• Determining the exact cause is essential to address it and develop a treatment plan to correct the issue.

Chiropractic Treatment

Chiropractic specializes in the musculoskeletal system and a doctor of chiropractic knows what to look for. A chiropractor can address the issue through adjustments of the spine, hips, and knees. Hands-on clinic exercises and at-home exercises will be incorporated to correct the issues. These exercises combined with chiropractic will address structural and postural issues.

Other Knee Pain Causes

Chiropractic can also address and recommend treatments for other knee conditions. These include:

• Referred pain
• Meniscus damage
• Iliotibial band syndrome
• Osgood-Schlatter disease

Chiropractic Adjustments for Pain Relief, Function, and Prevention

Problems with the hips and spine can contribute to knee pain, as well as issues with the foot, ankle, or pelvis. Chiropractors perform a thorough examination of all the joints, tendons, and muscles that could be contributing to the pain. They will look at a full medical history and other details like:

• Overall health
• Diet
• Lifestyle habits
• Job
• Exercise and/or sports activities
• Injuries
• Posture
• Walking gait

With this information, the chiropractor will develop a customized plan unique to the individual's needs and situation. Waiting for the pain to go away is not the best option. Chiropractic is safe, non-invasive, and offers a thorough approach to treating knee pain.

Body Composition Testimonial

Difficulty Moving

Lack of adequate muscle can cause difficulty moving like taking the elevator becoming a necessity, getting tired more easily, and getting in and out of a car can become a challenge. These are all possible experiences that can come as a result of losing muscle. Around 19% of women and 10% of men aged 65 years or older are unable to kneel. With no balance to kneel and pick something up means trouble. What to do to prevent massive muscle loss.

• Getting the proper amount of protein intake throughout the day spread out across meals rather than all at once.
• Monitor body composition regularly, which will make sure muscle mass loss is minimized.
• Begin a strength-training regimen.

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*

References

Hott, Alexandra et al. “Effectiveness of Isolated Hip Exercise, Knee Exercise, or Free Physical Activity for Patellofemoral Pain: A Randomized Controlled Trial.” The American journal of sports medicine vol. 47,6 (2019): 1312-1322. doi:10.1177/0363546519830644

Bhagat, Madhura et al. “Immediate effects of Mulligan's techniques on pain and functional mobility in individuals with knee osteoarthritis: A randomized control trial.” Physiotherapy research international: the journal for researchers and clinicians in physical therapy vol. 25,1 (2020): e1812. doi:10.1002/pri.1812

James Hill visited Dr. Alex Jimenez after his daughter Madison suffered a sports injury. Through a variety of chiropractic treatment methods and techniques, Dr. Jimenez helped Madison find relief from her ankle pain so she could return-to-play as soon as possible. Madison regained the confidence she needed with Dr. Jimenez so she could recover properly from her sports injuries. James Hill and Madison highly recommend Dr. Alex Jimenez as the non-surgical choice for sports injuries. Chiropractic care is an alternative treatment option which focuses on the treatment of sports injuries, including ankle injuries, through rehabilitation procedures.

Sports Chiropractic

We are blessed to present to you El Paso’s Premier Wellness & Injury Care Clinic.

Our services are specialized and focused on injuries and the complete recovery process. Our areas of practice includeWellness & Nutrition, Chronic Pain, Personal Injury, Auto Accident Care, Work Injuries, Back Injury, Low Back Pain, Neck Pain, Migraine Treatment, Sports Injuries, Severe Sciatica, Scoliosis, Complex Herniated Discs, Fibromyalgia, Chronic Pain, Stress Management, and Complex Injuries.

As El Paso’s Chiropractic Rehabilitation Clinic & Integrated Medicine Center, we passionately are focused on treating patients after frustrating injuries and chronic pain syndromes. We focus on improving your ability through flexibility, mobility and agility programs tailored for all age groups and disabilities.

We want you to live a life filled with more energy, positive attitude, better sleep, less pain, proper body weight and educated on how to maintain this way of life.

I assure you, I will only accept the best for you…

If you have enjoyed this video and we have helped you in any way, please feel free to subscribe and recommend us.

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James Hill, teacher and father to two older sons and a younger daughter named Madison Hill. Belonging to an athletic family, Madison began participating in many sports since she was a young girl, however, she consequently experienced numerous sports injuries. Luckily, James Hill and his daughter Madison Hill went to visit Dr. Alex Jimenez and he has tremendously helped her recover after every injury. Together, they have learned to trust in chiropractic care, particularly following Dr. Alex Jimenez's innovative therapy procedures and techniques. Mr. Hill expresses his gratitude as well as just how much Dr. Alex Jimenez's understanding in sports injury therapy has greatly enlarged his general comprehension of the body's healing procedure. After Madison endured a recent ankle sprain, she was instantly reassured by Dr. Alex Jimenez regarding how much quicker she would return-to-play through chiropractic care. James Hill and Madison Hill highly recommend Dr. Alex Jimenez as the non-surgical selection for volleyball sports injuries, among others.

Ankle Sprain Chiropractic Treatment 

Every year, countless young athletes engage in high school sports. However, once an injury occurs, it may become a problem which may result in them having to discontinue their specific sport if not treated properly. The pressure to keep on participating in the sport or physical activity can cause young athletes to not follow appropriate recovery guidelines, which may then lead to more harm with long-term consequences. Sports injuries among young athletes fall into two key groups: overuse injuries and severe injuries. Both types include injuries to the soft tissues and bones. Whether an injury is severe or due to overuse, a young athlete who develops a symptom that impacts their athletic performance should be diagnosed accordingly by a health care professional. Sports accidents that are untreated can cause permanent disability. Many high school sports injuries can be prevented through appropriate conditioning and instruction.

We are blessed to present to you El Paso’s Premier Wellness & Injury Care Clinic.

Our services are specialized and focused on injuries and the complete recovery process. Our areas of practice include: Wellness & Nutrition, Chronic Pain, Personal Injury, Auto Accident Care, Work Injuries, Back Injury, Low Back Pain, Neck Pain, Migraine Headaches, Sport Injuries, Severe Sciatica, Scoliosis, Complex Herniated Discs, Fibromyalgia, Chronic Pain, Stress Management, and Complex Injuries.

As El Paso’s Chiropractic Rehabilitation Clinic & Integrated Medicine Center, we passionately are focused treating patients after frustrating injuries and chronic pain syndromes. We focus on improving your ability through flexibility, mobility and agility programs tailored for all age groups and disabilities.

If you have enjoyed this video and/or we have helped you in any way please feel free to subscribe and recommend us.

Recommend: Dr. Alex Jimenez – Chiropractor

Health Grades: http://www.healthgrades.com/review/3SDJ4

Facebook Clinical Page: https://www.facebook.com/dralexjimene...

Facebook Sports Page: https://www.facebook.com/pushasrx/

Facebook Injuries Page: https://www.facebook.com/elpasochirop...

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Yelp: http://goo.gl/pwY2n2

Clinical Testimonies: https://www.dralexjimenez.com/categor...

Information: Dr. Alex Jimenez – Chiropractor

Clinical Site: https://www.dralexjimenez.com

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According to the American College of Sports Medicine, to achieve an increase in muscle size and strength, you want to do 8 to 10 repetitions of an exercise. A moderate to high intensity is deemed to be 65 to 80 percent of their patient’s one rep maximum (the maximum amount of weight a person can lift 1 time). However, the majority of patients that are injured can’t deal with this kind of load, consequently restricting their capacity.

So again we’re faced with the question: Just how can we achieve hypertrophy and gain muscle strength without using heavy loads? The solution involves using a tourniquet to restrict blood flow into a muscle. This technique is known as blood flow restriction training (BFR).

According to the most recent research in the event the appropriate blood flow restriction therapy protocols are utilized, the benefits of the training are equal to those found when using 70 percent of an individual’s maximal load, while using as little as 20 to 30 percent of somebody’s maximum load. The secret is that restricted blood flow training allows healthcare professionals, such as physical therapists, to make a localized region of exercise that is anaerobic.

Recently, there has been an increasing interest in platelet treatment as a remedy for speeding injury recovery. But just how strong is the evidence for the use? Chiropractor, Dr. Alexander Jimenez looks at the latest research...

Of All of the injuries suffered by athletes engaging in game, those involving muscle tissue are one of the commonest injuries -- accounting for up to 50% of reported accidents(1,2). Many muscle injuries result from excessive strain on muscle fatigue, during sprinting, jumping or other volatile contractions but they may also be the result of direct blows, or excessive eccentric contraction, even when the muscle develops tension while lengthening. In this kind of injury, the myotendinous junction of the superficial muscles involved is frequently affected --eg the rectus femoris, semitendinosus, and gastrocnemius muscles.

Regardless of the high frequency of muscle Injury in athletes, there's still substantial debate among clinicians as to what constitutes the 'best' method of its remedy. Much of course will be dependent on the diagnosis and evaluation of muscle trauma -- normally gained from a thorough clinical assessment. Imagining can provide additional guidance for your physiotherapist, although this often requires a referral between additional cost and time.

Despite these caveats above, few Clinicians would argue against the merits of several basic early therapy options to hasten the athlete's return to sport practice. The most commonly used of these include rest, ice, compression and elevation (RICE) with a short period of immobilization through the first post- injury phase. In addition, the short-term utilization of non-steroidal anti-inflammatory (NSAIDs), corticosteroid medications is frequently recommended(3-8).

More Than Medication

While medications such as NSAIDs and Corticosteroids have their place at the early stages of muscle injury therapy, there has been a growing interest in the use of autologous (cells and cells derived from ego) of biological products as an alternative or additional treatment for muscle injury. One such remedy is the use of blood platelets (blood cells whose purpose, along with the coagulation factors, would be to stop bleeding) as used in platelet therapy.

Why platelets? When a muscle is Injured and damaged, it destroys a number of processes as part of the healing/repair process (see figure 1). Through this procedure, there are two Major stages:

• The early phase of destruction (inflammatory stage), where affected cells including muscles, blood vessels, connective tissues and intramuscular nerve undergo breakdown and death.
• The repair and remodelling stage, in Which undifferentiated satellite cells (in response to several growth factors) proliferate and differentiate into mature myoblasts in a bid to replace the muscle fibre tissue.
• In the inflammatory phase, the Inflammation happening after muscle trauma usually results in the accumulation of inflammatory cells, neutrophils and macrophages. In addition, blood platelet cells in the neighborhood of the wounded site become triggered. These activated platelets undergo 'degranulation' releasing various substances, including growth factors (see box 1), which are stored at the alpha (α) granules inside platelets(9). The accumulation of platelets in the vicinity of a muscle injury should consequently in theory provide more growth variables for the tissue, thereby aiding the repair and remodeling phase. Moreover, platelets contain other important substances requirement for tissue regeneration and repair, such as glue proteins, clotting factors and their inhibitors, proteases, cytokines and tissue glycoproteins.

Theory & Practice

Considering the discovery that platelets play a vital role in muscle tissue repair, it was not long before researchers wondered if platelet-rich plasma (PRP) injections into the site of an injured muscle could accelerate healing period and so hasten the return to sport of an injured athlete. These platelet-rich therapies are produced by centrifuging a quantity of their patient's own blood and extracting the energetic, platelet-rich, percent.

A 2009 study using an animal model revealed that an autologous PRP injection significantly quickened tibialis anterior muscle recovery (from 21 days to 14 days(12). Indeed, prior to the, Sanchez et al introduced a similar finding at the 2005 World Congress on Regenerative Medicine. They noticed that athletes getting PRP injection under ultrasound guidance gained full recovery within half of the expected period(13).

However, in 2010, the International Olympic Committee concluded that 'now there's very limited scientific evidence of clinical efficacy and safety profile of PRP use in athletic injuries'(14). This position was underlined with a systematic review article published the next year, reporting 'there's been no randomized clinical trials of PRP impacts on muscle recovery'(15). Fast forward to 2015 and what does the research about the effectiveness or otherwise of PRP medications?

Latest Proof

At the last 2-3 years, a flurry of papers has been released on the use of PRP therapy for muscle trauma. A 2013 study on 30 professional athletes with severe local muscle injury seemed to give positive signs for PRP treatment(16). Prior to the intervention, most of the athletes failed and ultrasound and sonoelastography (a kind of ultrasound imaging that shows mechanical properties of tissue) examination. Patients were then randomly assigned to two groups:

• Group A received targeted PRP Injection under ultrasound guidance and also additional conservative therapy
• Group B received conventional Conservative treatment only

Pain was assessed based on visual analogue scale (0 to 10), while muscle function was evaluated based on pain on resisted flexion or intensity, and range of movement. Both groups were evaluated in the days 1, 7, 14, 21, and 28 after commencing treatment.

Overall, the degree of pain relief has been greater in group A compared to group B Throughout the intervention. At the end of 28-day observation, 93 percent of pain Regression was announced by patients in Group A vs. 80 % of regression of pain in Group B.

Also, at 7 and 14 days, significant Improvements in strength and range of Motion for PRP treatment team were observed. By the end of the study, Subjective global function scores improved Considerably in group A in comparison with Group B -- as evidenced by the typical Return-to-sport occasions -- 10 times in group A And 22 days in group B.

A 2014 systematic inspection meanwhile produced less encouraging findings about the value of PRP(17). The authors searched the literature for studies assessing the effects (benefits and harms) of platelet-rich therapies for treating musculoskeletal soft tissue injuries and where the primary results were functional status, pain and negative consequences. The analysis included data from 19 trials totaling 1088 participants who contrasted platelet-rich therapy with placebo, autologous whole blood, dry needling or no platelet-rich therapy. These trials coated eight clinical conditions:

Rotator cuff tears (arthroscopic fix) (six trials); shoulder impingement syndrome surgery (one trial); elbow epicondylitis (three trials); anterior cruciate ligament (ACL) reconstruction (four trials), ACL reconstruction (donor graft site application) (2 trials), patellar tendinopathy (1 trial), Achilles tendinopathy (1 trial) and acute Achilles rupture surgical repair (one trial). The outcomes were as follows:

• Medium-term function statistics at six months from five trials showed no difference between PRP and management teams;.
• Long-term function data at one year pooled from 10 trials showed no distinction between PRP and the control state;
• Information gleaned from four trials that assessed PRP in 3 clinical conditions revealed a small Decrease in short term pain in favour of PRT but the clinical significance of this outcome was marginal;
• Seven trials reported an absence of adverse events after PRP therapy but four trials reported adverse events;
• Pooled data for long-term purpose from six trials through rotator cuff tear surgery revealed no statistically or clinically significant gap between PRP and management groups;
• The evidence for all primary outcomes was thought as being of very low quality not least because the Ways of preparing platelet-rich plasma varied and lacked standardisation and quantification of this plasma applied to the patient;

Fast forward a year and a 2014 analysis investigated the impact of a single PRP shot in treating grade 2 hamstring muscle injuries(18). Twenty- eight patients diagnosed with an acute hamstring injury were randomly allocated to autologous PRP therapy together with a rehab program or a rehabilitation program just. The primary outcome of this analysis was time to return to play. Moreover, changes in pain severity and pain disturbance scores over time were examined.

The results showed that patients at the PRP group attained full recovery significantly earlier than controls. The mean time to return to play was 42.5 times in the control group and 26.7 days in the PRP group. Significantly lower pain severity scores were observed in the PRP group throughout the study. But no significant difference in the pain disturbance score was found between the 2 groups. The authors concluded: 'A single autologous PRP injection combined with a rehabilitation program is more successful in treating hamstring injuries than the usual rehab program alone'.

Conflicting Evidence

Later the exact same year however, a strict double-blind, placebo-controlled trial on the efficacy of PRP injections for acute hamstring injury brought very different conclusions(19). The researchers randomly assigned 80 competitive and recreational athletes with acute hamstring muscle injuries (as confirmed on magnetic resonance imaging) for intramuscular injections of PRP or isotonic saline as a placebo. Significantly, the patients, clinicians, and physiotherapists were oblivious of study-group assignments.

Each patient received two 3-ml injections by means of a sterile ultrasound-guided procedure; the very first injection was administered within 5 days following the injury and has been followed 5 to 7 days after by the next injection. Patients in both research groups conducted an identical, everyday, progressively phased, criteria-based rehabilitation program, which was based on the best available evidence (detailed in the study). The speed of re-injury within two months following the resumption of sport action was assessed as a secondary outcome measure.

The result showed that the median time until the resumption of athletics activity was 42 days in the PRP group and 42 days too in the placebo group (see figure two). The re-injury rate was 16 percent at the PRP group and 14% at the placebo group Although statistical evaluation allowed for a small chance there was a clinically relevant between-group gap, the authors concluded in their analysis at least, intramuscular PRP injections provided no advantage over and over a placebo shot.

The rigorous design of this study and the comparatively large number of topics casts some serious doubts on the effectiveness of PRP treatment. As if to underline these misgivings, the researchers completed a 1-year follow-up study on exactly the exact same set of athletes (published just last month) to see if there were any longer-term advantages of PRP treatment that might not have been picked up at the initial study(20).) Specifically, they sought to set the re-injury speeds at one year following PRP, and some other secondary outcomes such as alterations in clinical and MRI parameters, abstract patient satisfaction as well as the magnifying outcome score. Analysis of this data revealed that just as at 2 months, one year after there were no substantial between-group differences in the 1-year re-injury speed, or some other secondary outcome measure.

Another very recent research into the effectiveness of PRP treatment was printed just a couple of months ago. Researchers discovered the data from 19 previous randomized controlled trials, which had compared PRP treatment in patients with severe or chronic musculoskeletal soft tissue injuries using placebo, autologous whole blood, dry needling, or no PRP(21). The authors concluded: 'While several in -vitro studies have proven that platelet-derived growth factors can promote the regeneration of bone, cartilage, and joints, there's currently insufficient evidence to support using platelet-rich therapy for treating musculoskeletal soft tissue injuries'. And as in the 2013 study emphasized previously(17), they also pointed out that there's a need for the standardization of PRP preparation procedures. The last decision was that the only circumstance where PRP treatment might provide tangible benefits is when conservative treatment has failed and the next treatment option is an invasive surgical procedure.

Conclusions & Practical Advice For The Clinician

When a clinician has an athlete in their care, minimizing the healing time in order that return to game can take place whenever possible is an essential aim of any therapy. In concept, PRP therapy should accelerate healing and recovery and really, several earlier studies appeared to suggest that PRP is a worthwhile adjunct alongside conventional treatment. However, larger and more rigorously constructed studies have failed to discover good evidence for the benefits of PRP, either in the short or longer duration. One possible reason for the confusing picture is that the preparation of PRP is far from standardized, meaning that the active elements within an PRP treatment could vary tremendously from study to study. As clinicians, our purpose is to use evidence- based practice and on this basis, we must conclude that (as yet) there is simply inadequate evidence for using PRP treatment in treating sports-related muscle injuries.

References
1. Am J Sports Med 2001, 29:300–303
2. Br J Sports Med 2001, 35:435–439
3. Curr Sports Med Rep 2009, 8:308–314
4. Sports Med 2004, 25:588–593
5. Clin J Sport Med 2003, 13:48–52
6. Br J Sports Med 2004, 38:372–380
7. J Bone Joint Surg Am 1983, 65:1345–1347
8. J Am Acad Orthop Surg 1996, 4:287–296
9. Thromb Haemost 2011, 105(Suppl 1):S13–S33
10. Br J Sports Med 2008, 42:314–320
11. J Bone Joint Surg Br 2000, 82-B:131–137
12. Am J Sports Med 2009, 37:1135–1142
13. ‘Application of autologous growth factors on skeletal muscle healing’: Presented at 2nd World Congress on Regenerative Medicine, May 18–20, 2005
14. Br J Sports Med 2010, 44:1072–1081
15. Expert Opin Biol Ther 2011, 11(4):509–518
16. Med Ultrason. 2013 Jun;15(2):101-5
17. Cochrane Database Syst Rev. 2014 Apr 29;4:CD010071
18. Am J Sports Med. 2014 Oct;42(10):2410-8
19. N Engl J Med 2014; 370:2546-2547
20. Br J Sports Med. 2015 May 4. pii: bjsports-2014-094250
21. Clin Podiatr Med Surg. 2015 Jan;32(1):99-10

Percussive massage guns have become a standard tool in osteopathy, physical and massage therapy, and chiropractic care. They provide rapid bursts of force into muscle tissues to quickly loosen and relax the muscles to alleviate soreness, stiffness and increase circulation. Percussive massager therapy devices can be a healthy part of an exercise and recovery routine. They allow individuals to give themselves quick, powerful massages anytime and anywhere. But they need to be used correctly to reap the benefits.

Percussive Massager

These devices can be found in stores and online. Many are on the market, making it tough to separate high-quality massagers from low-quality ones. With a little research and advice from a physical therapist or chiropractic professional, they can help the individual get the right one and training on how to use them to maintain a healthy musculoskeletal system.

Percussive Therapy

Massage guns utilize percussive therapy or vibration therapy, sometimes simultaneously. Percussion and vibration therapy are slightly different. They are soft tissue manipulation, which reduces muscle soreness and post-physical activity, and workout fatigue.

• Vibration therapy uses vibration movements to relax the body, alleviate stress and improve circulation.
• Vibration therapy applies force to targeted areas but with less intensity.
• This type of soft tissue therapy is generally defined as reaching eight to 10 millimeters into the soft tissues.
• Vibration therapy is often recommended for individuals with chronic pain conditions, overly sensitive muscles, or a medical condition that prevents them from using percussive therapy.
• Percussive therapy involves the application of force to muscles and fascia to break up adhesions and increase circulation to sore and sensitive areas.
• Percussive therapy extends deeper into the muscles and reaches deep into soft tissue, estimated to be about 60% deeper.

Using It Properly

It's important to know how to use the machine to get the most out of a percussive massager. Using the massager incorrectly can lead to further injury or the development of new injuries.

Before Workouts

A pre-workout massage session can help warm up the body by increasing circulation and improving the range of motion of the muscles that will be engaged during the workout. Spend one to two minutes massaging each muscle group that will be worked out, plus 30 seconds on supporting muscle groups. For example, here is a pre-workout massage for a leg workout.

• Sixty seconds on each quadricep.
• Sixty seconds on each hamstring.
• Thirty seconds on the lower back.
• Thirty seconds on each calf.

Circulation increases in less than five minutes, and the muscles are ready for exercise. However, this does not replace proper warming-up like dynamic stretching and light cardio to increase heart rate.

After Workouts

After working out, a percussive massage can be part of the cool-down.

• Post-workout percussive therapy can help return the body from a heightened state to a resting state.
• Percussive therapy helps reduce inflammation, which helps reduce post-workout muscle soreness is thought to occur due to microscopic tears in muscle fibers and inflammation in the tissues.
• Percussive therapy maintains increased circulation after a workout, providing oxygen and nutrients to tired muscles.
• The massage helps relax the nervous system by reducing soreness and pain signals, similar to a TENS unit.

Sore Muscles

The muscles may still be sore a day or two after working out. This is called delayed-onset muscle soreness/DOMS.

• A percussive massage can help but may not completely alleviate DOMS but it will provide temporary relief.
• The massager's speed and depth settings should be adjusted to where they don't cause pain.
• Sore muscles tend to remain sensitive, and it is recommended to use the lower settings.
• Once a setting feels good, use the massager for one to two minutes on each sore area.

How Not to Use

Individuals are recommended to consult a doctor if not sure of percussive massage therapy and should avoid using a percussive massager on:

• Musculoskeletal injuries - sprains and strains.
• Bony areas.
• Areas of severe or unexplained pain.
• Sensitive areas.
• Bruises or open wounds.
• Individuals with arthritis, osteoporosis, fibromyalgia, or other musculoskeletal conditions.

Percussive massage devices are safe to use for muscle soreness and as a tool to improve fitness. Individuals can safely use a percussive massager every day as long as they use proper techniques and don’t exceed the recommended usage time, usually provided with instructions on how long to use the device during a session. And some massagers have an automatic shut-off so the individual doesn't exceed the recommended time.

Revitalize and Rebuild with Chiropractic

General Disclaimer *

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

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900.

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Cheatham, Scott W et al. “Mechanical Percussion Devices: A Survey of Practice Patterns Among Healthcare Professionals.” International journal of sports physical therapy vol. 16,3 766-777. 2 Jun. 2021, doi:10.26603/001c.23530

Dupuy, Olivier, et al. “An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis.” Frontiers in physiology vol. 9 403. 26 Apr. 2018, doi:10.3389/fphys.2018.00403

García-Sillero, Manuel et al. “Acute Effects of a Percussive Massage Treatment on Movement Velocity during Resistance Training.” International journal of environmental research and public health vol. 18,15 7726. 21 Jul. 2021, doi:10.3390/ijerph18157726

Hotfiel, Thilo, et al. “Advances in Delayed-Onset Muscle Soreness (DOMS): Part I: Pathogenesis and Diagnostics.” “Delayed Onset Muscle Soreness – Teil I: Pathogenese und Diagnostik.” Sportverletzung Sportschaden : Organ der Gesellschaft fur Orthopadisch-Traumatologische Sportmedizin vol. 32,4 (2018): 243-250. doi:10.1055/a-0753-1884

Imtiyaz, Shagufta, et al. “To Compare the Effect of Vibration Therapy and Massage in Prevention of Delayed Onset Muscle Soreness (DOMS).” Journal of Clinical and diagnostic research: JCDR vol. 8,1 (2014): 133-6. doi:10.7860/JCDR/2014/7294.3971

Konrad, Andreas, et al. “The Acute Effects of a Percussive Massage Treatment with a Hypervolt Device on Plantar Flexor Muscles' Range of Motion and Performance.” Journal of sports science & Medicine vol. 19,4 690-694. 19 Nov. 2020

Athletes, pros, semi-pros, weekend warriors, fitness enthusiasts, and physically active and healthy individuals can feel cheated when they suffer an injury. Sports injury recovery involves rest, physical therapy, chiropractic realignment, and rehabilitation. However, it can be all for naught if the individual doesn't recover mentally and emotionally. Coping with the stress of an injury, being sidelined and moving beyond the negative, and focusing more on positive strategies is important and requires physical and psychological toughness.

Coping With Sports Injuries

Incorporating sports psychology techniques is important as individuals can experience injury-related emotions like anxiety, sadness, frustration, anger, denial, isolation, and depression. Dealing with an injury and using the off time to reflect and gain new perspectives allows the athlete to improve their objectives by being more focused, flexible, and resilient.

Strategies That Can Help

Understand The Injury

Knowing the cause, treatment, and prevention of the specific injury results in deeper understanding and less fear or anxiety. Talking with a doctor, sports chiropractor, trainer, coach, and psychological therapist can help individuals learn what they need to do to recover quickly and optimally. A few things to consider the following include:

• The type of injury.
• Treatment options.
• Purpose of the treatments.
• Recovery time.
• Coping strategies.
• Rehabilitation expectations.
• Safe alternative exercises.
• Warning signs that injury is getting worse.
• Getting a second opinion is recommended, especially if surgery is being advised.

Focus On Recovering

Instead of focusing on being unable to play, losing strength, relearning movements, and the length of time it may take, accepting that the body is injured and needs to be repaired to return to play is more beneficial. Taking responsibility for the recovery process generates positive outcomes and builds confidence.

Stay Committed

Getting discouraged and missing therapy sessions is expected, especially at the beginning when unable to perform, and pain symptoms are presenting. To get the most out of rehabilitation, stay focused on what needs to be done, not what's being missed.

• To expedite healing, stay committed, and maintain a positive attitude to overcoming the injury.
• Apply the same mindset and motivation as you would when practicing the game to the treatment and therapy sessions.
• Listen to what the doctor, chiropractor, therapist, and athletic trainer recommend, just as you would a coach.
• Set small goals to build momentum and maintain balance, with the end goal of fully recovering and returning to the game.
• Self-talk is important to reflect on progress, setbacks, new perspective on the game, and what you want to achieve.

Strengthen the Mind

Research shows that the healing process can happen faster by using mental techniques like imagery and self-hypnosis. These techniques use all senses to generate mental images, emotions, and sensations of the desired outcome. They are used for improving sports skills and techniques, game anxieties, and injury recovery.

Support

A common response after an injury is self-isolating from the team, coaches, family, and friends. However, maintaining contact with others during recovery is highly recommended as all these individuals are there when you need advice, to vent feelings, or to raise your spirits when feeling discouraged. Knowing you don't have to face the injury alone can push you to keep going.

Alternate Fitness

Individuals going through injury treatment will undoubtedly go through physical strengthening, stretching, etc. But depending on the type of injury, individuals can modify their sports training or add safe and gentle alternate forms of exercise to maintain conditioning and strength for their sport. This can encourage recovery, as the individual is still participating and working to return to play. Talk with the doctor, chiropractor, trainer, or therapist to help create an alternative workout program around the specific sport.

With a proper diagnosis and treatment plan, taking rehabilitation and recovery slow, setting realistic goals, and maintaining a positive mindset, coping with injuries can be a successful learning journey.

Unlocking Pain Relief

General Disclaimer *

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

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to contact Dr. Alex Jimenez or contact us at 915-850-0900.

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Clement, Damien, et al. "Psychosocial responses during different phases of sport-injury rehabilitation: a qualitative study." Journal of athletic training vol. 50,1 (2015): 95-104. doi:10.4085/1062-6050-49.3.52

Johnson, Karissa L, et al. "Exploring the Relationship Between Mental Toughness and Self-Compassion in the Context of Sports Injury." Journal of sport rehabilitation vol. 32,3 256-264. 1 Dec. 2022, doi:10.1123/jsr.2022-0100

Leguizamo, Federico et al. "Personality, Coping Strategies, and Mental Health in High-Performance Athletes During Confinement Derived From the COVID-19 Pandemic." Frontiers in public health vol. 8 561198. 8 Jan. 2021, doi:10.3389/fpubh.2020.561198

Rice, Simon M et al. "The Mental Health of Elite Athletes: A Narrative Systematic Review." Sports medicine (Auckland, N.Z.) vol. 46,9 (2016): 1333-53. doi:10.1007/s40279-016-0492-2

Smith, A M et al. "The psychological effects of sports injuries. Coping." Sports medicine (Auckland, N.Z.) vol. 9,6 (1990): 352-69. doi:10.2165/00007256-199009060-00004

The low back is a common source of discomfort and soreness among volleyball players because of repetitive jumping, bending, and rotating of the trunk. Adolescents have an increased risk of this injury because their vertebral bones are still developing, which increases the risk for stress fractures. Chiropractic care, massage therapy, decompression, rest, and athletic training can help expedite pain relief and heal the injury.

Volley Back Pain

Muscle or ligament strains are the most common injury from repetitive jumping, bending, rotating movements, and hyperextension during serving, hitting and setting. This can lead to excessive compression forces on the discs and joints, causing reduced blood circulation, increasing the risk of overload injuries. One study reported that low back pain is experienced in 63% of players. However, if low-back pain is accompanied by pain that runs down the leg along with numbness or weakness in the foot or ankle, the issue could be a herniated disc.

Causes

One common reason is endurance imbalances in the muscles that stabilize the low back. The core muscles provide stability to the low back and spine for all movements. If imbalances are present, a player may spike or serve the ball with intense turning and arching. The added actions cause increased pressure in the joints and hip, gluteal, and leg muscles, affecting the spine's stability.

• The gluteals run from the back of the pelvis/hip bones down to the outside of the thigh.
• The gluteal muscles prevent the trunk and hips from overbending forward when landing.
• If the gluteal muscles do not have the strength and endurance to perform this motion, the upper body will bend too far forward, causing poor landing posture and decreased spine stability.

Anterior Pelvic Tilt

Studies have shown that players with low back pain tend to stand and land with an anterior pelvic tilt. This is an unhealthy posture when the front of the pelvis tilts forward, and the back of the pelvis raises. Landing hard with an anterior pelvic tilt causes increased arching and increases the pressure in the joints.

Chronic back pain

Warning signs of a more serious back problem include:

• Pain that has lasted for more than 1 week and is not improving or getting worse.
• Pain that prevents sleep or causes the individual to constantly wake up.
• Difficulty sitting.
• Back soreness when performing basic tasks and chores.
• Significant pain on the court when jumping, landing, or rotating.
• Chronic pain ranges from aches to shooting or throbbing pain that can run down the buttocks and legs.

Chiropractic Care

A chiropractor can alleviate volleyball back pain, rule out a more severe injury, such as a stress fracture or herniated disc, and provide a healthier and faster recovery. According to a study, athletes who received chiropractic care showed better speed and mobility. Quick reflexes and hand-eye coordination depend on an optimal functioning nervous system. 90% of the central nervous system travels through the spine. When one or more spinal segments are misaligned, the effect on the nervous system can seriously impact and disrupt nerve circulation, affecting speed, mobility, reflexes, and hand-eye coordination. Chiropractic adjustments will:

• Relax and reset the back muscles.
• Realign and decompress the spine. 
• Remove the pressure around the nerve roots.
• Strengthen the core.
• Improve and increase range of motion, strength, and overall endurance.

Anterior Pelvic Tilt

General Disclaimer *

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

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

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Haddas R, Sawyer SF, Sizer PS, Brooks T, Chyu MC, James CR. "Effects of Volitional Spine Stabilization and Lower-Extremity Fatigue on the Knee and Ankle During Landing Performance in a Population With Recurrent Low Back Pain." J Sport Rehabil. 2017 Sep;26(5):329-338. doi: 10.1123/jsr.2015-0171.

Hangai M. et al., Relationship Between Low Back Pain and Competitive Sports Activities During Youth, Am J Sports Med 2010; 38: 791-796; published online before print January 5, 2010, doi:10.1177/0363546509350297.

Jadhav, K.G., Deshmukh, P.N., Tuppekar, R.P., Sinku, S.K.. A Survey of Injuries Prevalence in Varsity Volleyball Players. Journal of Exercise Science and Physiotherapy, Vol. 6, No. 2: 102-105, 2010 102

Mizoguchi, Yasuaki, et al. "Factors associated with low back pain in elite high school volleyball players." Journal of physical therapy science vol. 31,8 (2019): 675-681. doi:10.1589/jpts.31.675

Movahed,Marziehet al. (2019). "Single leg landing kinematics in volleyball athletes: A comparison between athletes with and without active extension low back pain."

Sheikhhoseiniet al. (2018). "Altered Lower Limb Kinematics during Jumping among Athletes with Persistent Low Back Pain"

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

The body is a connected whole and more than just separate parts and regions. When back pain presents, it might not be the back muscles or spine but could be tense, tight hips, and hamstrings causing low back pain. How it happens, how to stretch and loosen up, and target these areas could help alleviate the pain.

The Hips and Hamstrings

When the hip flexors and hamstrings become tense, the tightness can alter the pelvic alignment. This affects spinal alignment leading to discomfort and low back pain. The hip flexors are a group of muscles around the front of the hips, and they activate when moving the leg and knee upward. The hamstrings are the muscles in the back of the thighs that allow for flexion of the knees and hip extension. Muscle tightness in the hips and/or hip joint stiffness can also contribute to low back pain. Not being able to rotate, flex, or extend the hip forward or backward can affect:

• Walking
• Running
• Swinging
• Twisting movements
• This increases mechanical strain on the lower back.

Hamstring tightness can be a side effect of:

• Low back pain
• Pelvic positioning
• Muscle guarding
• Weakness
• All can contribute to the hamstrings feeling tight.

Tense Hips and Hamstrings

The factors creating this tightness can come from:

• A sedentary lifestyle
• Little to no physical activity
• Sitting too long with no stretching or movement.
• Injury
• Intense workout

Losing the ability to function through the entire length of motion can also indicate muscle weakness and a lack of joint movement where the joint around the muscle becomes stiff. This can be caused by:

• A lack of movement
• Arthritis
• Age-related changes

Stretching and Treatment

Stretching exercises can be the first line of treatment. It is recommended to start with gentle stretches targeting these areas. What works best for the individual is the stretch they are comfortable repeating enough to make a difference. Warming up the muscles first will generate the best results. An easy place to begin is a gentle forward fold stretch.

• Stand up straight, or sit with the legs extended out in front.
• Then, reach with the fingers toward the toes. Don’t worry if you can’t reach them.
• Don’t bounce.
• Hold the position for a few seconds.
• Repeat five to 10 times.

For the hip flexors, stretches include:

• High lunge
• Low lunge
• Warrior 1 pose

If the stretching does not bring relief, it is recommended to progress to a personalized treatment and stretching program with a chiropractor or physical therapist. Chiropractic and physical therapy can relieve the problems without medication, injections, or surgery and provide lifelong techniques for maintaining optimal flexibility, mobility, and strength. The hands-on treatment loosens and relieves the tense tightness, reinforcing the flexibility and range of motion. Treatment includes:

• Joint mobilization to the hips and spine.
• Soft tissue mobilization.
• A personalized strengthening program with stretches and exercises that target the specific muscles.
• Health coaching.
• Anti-inflammatory diet recommendations.

Body Composition

Monounsaturated Fats

Monounsaturated fat is considered healthy fat. This type of fat makes up a significant component of the Mediterranean diet. Studies have shown monounsaturated fats like extra-virgin olive oil can help prevent adverse events related to cardiovascular disease. A meta-analysis evaluating diets high in monounsaturated fats indicated a significant reduction in:

• Triglycerides
• Bodyweight
• Systolic blood pressure in individuals with type II diabetes.
• A significant increase in HDL or good cholesterol.

Another study showed the protective effects of monounsaturated fatty acids reduced the risk factors associated with metabolic syndrome and cardiovascular disease. Monounsaturated fats can have a positive impact on overall health. Monounsaturated fat sources include:

• Olive, peanut, and canola oil
• Avocados
• Almonds
• Pecans
• Hazelnuts
• Sesame and pumpkin seeds

General Disclaimer *

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

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

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Estruch, Ramón et al. “Retraction and Republication: Primary Prevention of Cardiovascular Disease with a Mediterranean Diet. N Engl J Med 2013;368:1279-90.” The New England journal of medicine vol. 378,25 (2018): 2441-2442. doi:10.1056/NEJMc1806491

Gillingham, Leah G et al. “Dietary monounsaturated fatty acids are protective against metabolic syndrome and cardiovascular disease risk factors.” Lipids vol. 46,3 (2011): 209-28. doi:10.1007/s11745-010-3524-y

American College of Physicians. (February 2017) “American College of Physicians issues guideline for treating non-radicular low back pain” https://www.acponline.org/acp-newsroom/american-college-of-physicians-issues-guideline-for-treating-nonradicular-low-back-pain

MedlinePlus. (2019) Hip flexor strain – aftercare https://medlineplus.gov/ency/patientinstructions/000682.htm

NCBI. (2021) Hamstring Injury https://www.ncbi.nlm.nih.gov/books/NBK558936/

When dealing with any kind of pain, many types of remedies can help alleviate the source of the pain. Whether muscle pain or cardiac tissue pain, the effects can be long-term if not appropriately treated. Doctors have discovered that low laser therapy can help repair injured muscles that patients have experienced. With low laser therapy, the beneficial effects can help repair injuries that the bodies’ skeletal and cardiac muscles have endured. 

When the body gets injured, many people endure the pain later or during the accident. Sometimes the pain is short-termed or long-termed, depending on how severe the injury is. Short-term pain or “acute” pain can be simple, like a sprained joint; however, long-term pain or “chronic” pain, it’s more severe to the body and can have lasting effects. Chronic pain can hinder a person’s body from doing the most straightforward task. When people deal with chronic pain, it can drastically affect the body’s musculoskeletal system and even their cardiovascular system. 

When the body’s musculoskeletal system is damaged, many complications can start affecting the joints in many different parts of the body. Chronic pain can cause inflammation throughout the body, causing a person not to have the energy to do any task they planned for the day. Sometimes the pain can be excruciating where the body just completely shuts down. When doctors see their patients, they ask them, “Where does it hurt?” meaning where the pain feels more excruciating on the person’s body. The patient will always tell their physicians that the pain is on their joints or back. So doctors would recommend low laser therapy.

With low laser therapy or phototherapy, the effects from the treatment can alleviate the pain from the body. Studies show that the application of low laser therapy in injured muscles can significantly enhance muscle regeneration in multiple and frequent applications. Low laser therapy does target the injured muscles because it uses irradiation, which targets the affected muscle while increasing the body’s natural antioxidants and cytoprotective heat shock proteins (HSP-70i). Phototherapy can even help reduce muscle fatigue in athletes when they are in a post-exercise routine.

Studies have found that physical therapists use phototherapy as another form of recovery treatment for athletes. What the laser does is that when it is placed on the affected muscle and joint pain, the infrared wavelength penetrates the skin and starts to affect the targeted area. The infrared wavelengths cause therapeutic effects by decreasing oxidative stress accumulated by the body while also reactivating oxygen species production, improving the body’s mitochondrial function, etc. Another study also shows that phototherapy can also repair cardiac tissue. The study shows that when doctors use phototherapy, it directly affects the intracellular mechanisms in the heart while also activating heat-independent tissues without causing tissue damage to the heart. The study also shows that phototherapy can be effective in various complications, such as lymphoedema and muscular trauma. 

All in all, low laser therapy has beneficial properties in preventing muscle and cardiac muscle tissue damage. Its infrared radiation can help patients go about their day without the pain and suffering that their body endures. By reducing ventricular dilatation and preserving the body’s mitochondria while elevating the HSP-70i, the body can start on the road to recovery.

References:

Leal Junior, Ernesto Cesar Pinto, et al. “Effects of Low-Level Laser Therapy (LLLT) in the Development of Exercise-Induced Skeletal Muscle Fatigue and Changes in Biochemical Markers Related to Postexercise Recovery.” Journal of Orthopaedic & Sports Physical Therapy, Aug. 2010, https://www.jospt.org/doi/10.2519/jospt.2010.3294.

Kazemi Khoo, Nooshafarin, et al. “Application of Low-Level Laser Therapy Following Coronary Artery Bypass Grafting (CABG) Surgery.” Journal of Lasers in Medical Sciences, Laser Application in Medical Sciences Research Center, 2014, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4291821/.

Oron, Uri. “Photoengineering of Tissue Repair in … – Medical Laser.” Photoengineering of Tissue Repair in Skeletal and Cardiac Muscles, 2006, http://medical.summuslaser.com/data/files/91/1585172203_ls8S6pcJwigZfZQ.pdf.

General Disclaimer *

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

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

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

Triathlon training involves running, biking, and swimming. This much fitness training takes a toll on the body. Pulled hamstrings, twisted ankles, and sore heels are common, but triathlon training can also cause or worsen back pain. Because the back muscles are connected to many other muscles, certain types of movement after a tough training session can present with back pain. There was an Ironman triathlete study that found that 90% of the athletes suffered some form of soft-tissue injury during training, with 70% reporting low back pain and/or sciatica. A 2020 study in BMC Musculoskeletal Disorders found that 14% of recreational half-marathon runners presented with low-back pain.

Triathlon Training Hard on the Back

High-impact activities/exercises, constant repetitive motion, places a heavy pounding on the body that impacts the joints and spine. Using improper techniques will aggravate any issues. The stresses applied from repetitive motions, and poor form can lead to the joints breaking down. If new to intense training the muscles might not be strong enough yet, which could also cause back pain and injury. The back stabilizer muscles tend to get neglected in the training, but these muscles support the structures in the midline, spine, and joints. Strengthening the:

• Base muscles
• Glutes
• Back muscles
• Core
• Ensures stability of the spine and joints from all the wear and tear.

Training and Overtraining Errors

Even veteran athletes can make mistakes during their training that can lead to sore backs. The biggest mistake individuals make during triathlon training is that they only swim, bike, and run. Training for the specific sport/s is important; but weight lifting, core strengthening, and flexibility training are just as important. Proper rest can become neglected as the individual wants to get in as much training as possible that often gets overlooked, leading to overuse injuries. However, rest is a vital part of training to allow the body to fully recover and operate at full and optimal potential.

Preventing and Avoiding Back Pain When Training

How to sidestep back pain altogether during training includes:

Sleep

A healthy lifestyle includes proper sleep cycles and is even more important during training. The mental aspects a triathlon competition can create require proper rest. Fatigue can also lead to poor technique/form, placing excess stress on the joints and the spine, leading to injury.

Flexibility

Muscles need to maintain flexibility to preserve function and recovery ability. After a training session stretching and working on flexibility will help with overall performance. Stretching should be done after activity when the muscles are warm, and the fibers can be stretched/elongated for optimal recovery.

Proper nutrition

The body needs high-performance fuel to support high-calorie deficits that are associated with intense training and competition.

Strengthening the body

Having a solid body foundation is the objective. Everything is balanced with strong muscles supporting healthy bones. Specific exercises that target the multifidus muscles. These are the body's back brace. Strengthening these muscles will help prevent spinal injury/s. Back-strengthening exercises include:

• Cat-cow stretch
• Glute bridges
• Bird dog
• Planks
• Mobility stretches

Rest days no matter what

Plan rest days no matter what. Pushing through will not make the body stronger or able to perform better, and could cause performance to decrease leading to injury. This does not mean sleeping all day, but engaging in active recovery where the body gets the rest it needs while still maintaining fitness. Active recovery includes:

• Moving
• Stretching
• Foam rolling
• Sports chiropractic massage
• Body rejuvenation
• Body and mind exercises
• Allows for a thorough recovery and enhances training.

Technique Improvement

Proper form and technique can really make the difference between staying injury-free and injury/s. Using the right form promotes healthy function. It could help to have gait, swim stroke, and bike techniques evaluated by a professional to ensure that proper form is being utilized.

Body awareness

Stop if the body signals one to stop. This is why the body feels pain. It is the internal mechanism that tells the individual something is wrong. It is not recommended to follow the phrases train through the pain, and no pain, no gain. Individuals are recommended to:

• Always pay attention if pain presents and does not go away after exercising or warming up.
• Pain that limits function.
• Pain that interferes with daily activities.
• These could significantly exacerbate a spinal injury and should be checked by a doctor.

Body Composition

Rest and Recovery

During rest and recovery, the body goes back to normal or homeostasis. This is the body’s resting rate or normal phase. The body is always trying to go back to homeostasis. This is done by:

• Maintaining core temperature regulated
• Blood pressure stable
• Muscles refreshed

When exercising/training, the homeostasis phase is disturbed, meaning the body needs a period of rest to return to normal. The process of homeostasis uses a lot of energy, which results in an abundant amount of calories burned. After exercise, there is an increase in excess post-exercise oxygen consumption or EPOC. The body uses up more oxygen during recovery than it does before or during exercise. This increase results in burned calories and strong muscles. The most important part of recovery is the rebuilding of muscle. When working out, especially resistance training, tiny tears are made in the muscle fibers. For the tiny tears to turn into growing muscles, they need to repair themselves. This happens during rest. Apart from the physiological benefits, rest helps prevent injury caused by overuse and assists in healing when injuries do occur. Time off helps with mental health as well to refocus, reassess, and apply what has been learned. What rest and recovery can do for the body includes:

• Burn massive calories
• Build muscle
• Refuels the muscles
• Prevents injury
• Improves mental health and motivation

General Disclaimer *

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

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

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

American journal of physical medicine & rehabilitation/Association of Academic Physiatrists. (October 2014) “Efficacy of Aerobic Exercise for Treatment of Chronic Low Back Pain: A Meta-Analysis” https://www.researchgate.net/publication/266682158_Efficacy_of_Aerobic_Exercise_for_Treatment_of_Chronic_Low_Back_Pain_A_Meta-Analysis

Scientific Reports. (April 2017) “Running exercise strengthens the intervertebral disc” https://www.researchgate.net/publication/316262547_Running_exercise_strengthens_the_intervertebral_disc

Stretch Before and After Journal of Chiropractic Medicine. (Winter 2003) “Changes in low back pain in a long-distance runner after stretching the iliotibial band” https://www.sciencedirect.com/science/article/pii/S0899346707600718

Kinesio taping is common for injuries, but can also be effective for non-sports related injuries/ailments. Kinesio taping is a rehabilitative therapeutic taping method that facilitates the body’s ability to heal naturally. The tape provides support, and stability for muscles, and joints without restricting motion. Plus there is added soft tissue support prolonging the tape's effectiveness. The technique can have added benefits when combined with chiropractic. This technique is the norm among athletes nowadays but can benefit everybody. As a chiropractic physician, I use the technique for:

• Sports injuries
• Sprains
• Strains
• Injury Prevention
• Pregnancy

The taping involves applying the tape over and around muscles stimulating them to send neuromuscular signals that optimize performance and helps injuries heal naturally. This is a versatile treatment that can benefit everyone.

Pain Relief

We all get strained, overused muscles that can cause tension and soreness. Millions suffer from neck, upper, mid, and low back pain from poor posture or sitting all day. It reduces pain by relieving the pressure on the strained or injured area. According to a study, stroke patients with shoulder pain experienced relief and reduction in shoulder pain after three weeks of Kinesio Taping intervention. Another study published in the Journal of Back and Musculoskeletal Rehabilitation had similar results for reduced pain in patients with tennis elbow. Kinesio tape therapy can improve pain symptoms while continuing to heal the specific muscle/s.

Reduce Inflammation

It also reduces pressure on the lymphatic system, which removes fluid from the tissues. Reduced pressure allows the body to drain fluids like lactic acid that can build up in an injured area. This benefit goes beyond just healing injuries. It helps reduce inflammation and swelling after surgery and with inflammatory conditions like lymphedema. Kinesio could be beneficial for individuals with chronic inflammatory conditions.

Overused Muscle Recovery

Taping improves blood flow, the delivery of oxygen, and nutrients to the affected area, which helps overused muscles heal quickly. This added benefit is one of the reasons taping is now used in everyday practice to treat:

• Carpal tunnel syndrome
• Rotator cuff impingement
• Bursitis
• Low back pain
• Shin splints
• Posture
• Knee pain

Function

Taping helps improve overall function. This is a key factor for optimal healing. A study found elderly patients with degenerative knee arthritis tried the therapy and experienced reduced pain, stiffness, improved knee joint function, and increased overall motion. For improved function Kinesio is commonly used on the:

• Ankles
• Back
• Feet
• Knees
• Shoulders

Overall Benefits

• One of the most important benefits, it comes without side effects from prescription meds.

• It provides support without restricting the muscle’s range of motion

• Individuals can continue to be active and not worry about overstretching the injured muscle/s, as the tape will let them know.

• The tape can be worn 24-hours a day for several days per application.

This Kinesio taping technique is currently used by thousands of:

• Physical therapists
• Occupational therapists
• Chiropractors
• Medical doctors
• Certified athletic trainers
• Massage therapists

Eliminate Low 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*

Vincent Garcia trains in mixed martial arts as a part of his everyday physical activities. However, after he developed turf toe and he began to experience knee pain, Vincent's athletic performance was tremendously affected. Dr. Alex Jimenez, a doctor of chiropractic, helped treat Vincent Garcia's knee pain and turf toe, gradually restoring his overall health and wellness. Dr. Alex Jimenez has also helped treat a variety of other sport-related injuries. Chiropractic care utilizes spinal adjustments and manual manipulations to carefully restore the original integrity of the spine, allowing the human body to naturally heal itself. Vincent Garcia highly recommends Dr. Alex Jimenez as the non-surgical choice for a variety of injuries and/or conditions, including several sports injuries, among other problems.

Knee Pain Relief

We are blessed to present to you El Paso’s Premier Wellness & Injury Care Clinic.

Our services are specialized and focused on injuries and the complete recovery process. Our areas of practice include Wellness & Nutrition, Chronic Pain, Personal Injury, Auto Accident Care, Work Injuries, Back Injury, Low Back Pain, Neck Pain, Migraine Treatment, Sports Injuries, Severe Sciatica, Scoliosis, Complex Herniated Discs, Fibromyalgia, Chronic Pain, Stress Management, and Complex Injuries.

As El Paso’s Chiropractic Rehabilitation Clinic & Integrated Medicine Center, we passionately are focused on treating patients after frustrating injuries and chronic pain syndromes. We focus on improving your ability through flexibility, mobility and agility programs tailored for all age groups and disabilities.

We want you to live a life that is fulfilled with more energy, positive attitude, better sleep, less pain, proper body weight and educated on how to maintain this way of life. I have made a life of taking care of every one of my patients.

I assure you, I will only accept the best for you…

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ACL Sports Injury: Alexander Jimenez, champion wrestler, trained hard at Push-as-Rx, Crossfit & Athlete Rehabilitation, to gradually become the athlete he is today. When he suffered an ACL tear, Alexander Jimenez had to undergo surgery, where he then started his rehabilitation process at Push-as-Rx. With a clear focus in mind, Alexander Jimenez was able to overcome his difficulties and he became a champion wrestler. For Alexander Jimenez, Push-as-Rx provided him with the mental and physical edge he needed in order to become the best athlete he can be. Alexander Jimenez recommends Push-as-Rx to younger athletes and athletes who are looking to achieve their fitness goals.

ACL Sports Injury Therapy 

Anterior cruciate ligament injury is when the anterior cruciate ligament (ACL) is either stretched, partially torn, or totally torn. The most common injury is a tear that is complete. Symptoms include pain, a popping sound during trauma, instability of the knee, and joint swelling. Swelling generally appears within a couple hours. In approximately 50 percent of cases, other structures of the knee, for example surrounding cartilage, ligaments, or the meniscus, are damaged. The underlying mechanism frequently involves a rapid change in direction, abrupt stop, landing after a jump, or direct contact into the knee. ACL tears are most common in athletes.

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Injury Medical Chiropractic Clinic: Wrestling

BFR, or blood flow restriction training, has been utilized throughout a range of exercise modes. These include cycling, walking and strength training. When doing resistance training with blood flow restriction therapy, tight cuffs or pliers are commonly utilized.

Virtually, blood flow restriction training is most frequently employed when utilizing resistance training with low loads of around 20 to 30 percent of 1RM and with wraps that are wrapped at a perceived tightness of 7 out of 10.

When compression of the vasculature proximal to the muscles is achieved via other means, the expression blood flow restriction training is more commonly used. An alternative way of employing this pressure is through the usage of knee bends. This sort of blood flow restriction therapy can be termed blood flow restriction training that was sensible to distinguish it from the method in which inflated cuffs are utilized to produce a strain.