Mobility & Flexibility - Joint Movement

Restaurant work takes a toll on the body with the repetitive moving, bending, twisting, reaching, prepping, cutting, serving, and washing. This is especially true of the shoulders, arms, and hands. When individuals avoid treating their aches and pains, this can lead to chronic pain conditions that can cause severe and permanent damage to the musculoskeletal system. Chiropractic can alleviate the tingling and pain by removing the compression, re-stretching/lengthening, and strengthening the muscles and nerves to perform at optimal levels.

Restaurant Work

The arms and hands are designed to accomplish various tasks. When functioning normally, tasks can be performed flawlessly. Repetitive/Overuse or trauma can cause nerve compression, stiffness, and pain, decreasing function and affecting daily routines.

Carpal Tunnel

• Carpal tunnel syndrome is one of the most common disorders that affect the arm and hands.
• The carpal tunnel is a space where a nerve and several tendons pass. If the nerve becomes compressed, it can cause numbness, tingling in the fingers, pain, and muscle weakness, making it difficult to grip objects.
• Discomfort and pain start gradually in one or both hands.
• It can cause tightness and pain in the shoulder, forearm, wrist, and hand.
• It can also cause numbness in the palm and fingers.
• It can cause swelling and burning sensations.
• Individuals often shake out the numbness and tingling sensations throughout the day or night.

Tendonitis

• Tendonitis can present with carpal tunnel symptoms except for the gradual starting pain.
• Tendonitis comes from Overuse and repetitive motions.
• The pain will be tender directly on the affected area.
• To help prevent and avoid, ask about exercises that stretch the affected tendons.
• Ask a doctor or chiropractor which exercises and stretches are the safest for the specific condition.
• Depending on the severity of the condition, individuals may need corticosteroid injections, physical therapy, or surgery.

Injury Prevention Tips Restaurant Work

• Learn to stop trying to carry everything in one trip.
• Ask for help/support staff to servers who deliver large orders and for clearing.
• Recommend changes if body posture increases injury risk.
• Heavy trays and plates should be balanced on the palm for better weight distribution.
• Healthy rotation ensures that one worker does not always have the chopping and cutting duties for hours.
• Take frequent breaks from tasks that require repetitive motions.
• Find various stretches and exercises to build strength and flexibility in the arms, wrists, and hands.
• Avoid scheduling multiple consecutive long shifts for jobs that require repetitive hand motions.

Body Composition

Sticking To A Meal Plan

Identify personal motivation to stick to a meal plan other than improving body composition. To keep motivation high, individuals need to identify other reasons behind goals. This could be:

• Saving money from the food budget.
• Spending time with loved ones preparing a healthy recipe.
• Setting an example to family and friends.
• It can be whatever motivates you.
• Reassess and tweak the meal plan as needed.
• Nutritional needs or dietary preferences change.
• Meal planning should be a dynamic process.
• Don't get disappointed if not going as planned.
• Refocus by making changes as needed.

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

Gentzler, Marc D, and Janan A Smither. "Using practical ergonomic evaluations in the restaurant industry to enhance safety and comfort: a case study." Work (Reading, Mass.) vol. 41 Suppl 1 (2012): 5529-31. doi:10.3233/WOR-2012-0872-5529

Laperrière, Ève et al. "Work activity in foodservice: The significance of customer relations, tipping practices and gender for preventing musculoskeletal disorders." Applied ergonomics vol. 58 (2017): 89-101. doi:10.1016/j.apergo.2016.05.013

Masear, V R et al. "An industrial cause of carpal tunnel syndrome." The Journal of hand surgery vol. 11,2 (1986): 222-7. doi:10.1016/s0363-5023(86)80055-7

https://www.osha.gov/etools/hospitals/food-services/work-related-musculoskeletal-disorders

Szabo, R M. "Carpal tunnel syndrome as a repetitive motion disorder." Clinical Orthopedics and related research,351 (1998): 78-89.

Post spine surgery physical therapy or PT is the next phase after a discectomy, laminectomy, fusion, etc., to gain optimal mobility and ease the transition for a full recovery. A chiropractor and physical therapist team will help with proper muscle training and activation, pain and inflammation relief, postural training, exercises, stretches, and educate the individual on an anti-inflammatory diet. Physical therapy post spine surgery reduces:

• Scar tissue
• Inflammation
• Muscle weakness
• Muscle tightness
• Joint stiffness

The therapy also identifies and treats any issues that caused or contributed to the spinal damage/injury. A study found physical therapy to improve postoperative ambulation, pain, disability, and decreased surgical complications.

Post Spine Surgery Physical Therapy Goals

Physical therapy goals are to return the individual to full function before chronic pain or injury. These include:

• Decrease pain and stress around the surgical site.
• Loosen and stretch the muscles surrounding the surgical site. 
• Strengthen the back and neck muscles.
• Stabilize the back and neck muscles.
• Learn to move around safely.
• Prepare for everyday physical activities like standing up or sitting down, lifting, and carrying objects.
• Improve posture.

The therapy team will develop a customized treatment/rehabilitation plan as well as post-surgical recovery at home to help the individual and family to understand what to expect, including psychological factors like not wanting to perform the exercises or stretches to avoid pain, frustration, anger, depression, and wanting to give up. However, individuals can maximize the benefits to ensure an optimal outcome before surgery by pre-conditioning identifying structural and functional issues contributing to the injury.

Physical Therapy Involves

Therapy can be done at home, in a hospital or rehab setting, or at a chiropractic/physical therapy clinic. Therapists use:

• Massage
• Heat or cold therapy
• Thermotherapy
• Electrotherapy
• Ultrasound

Also included are active therapies like:

• Therapeutic stretches
• Therapeutic mobility exercises
• Therapeutic resistance training 

A physical therapy session can last 45 minutes to an hour. It’s essential to discuss hopes and expectations post-surgery and after the therapy has finished. The therapists will explain the healing process, the treatment progression, and any questions a patient may have. Understanding the treatment process will help the individual want to engage in the treatment plan. The therapist team will also interface with the surgeon to prevent adverse outcomes.

Optimal Health

The physical therapy team will help the individual feel better with each session and stay motivated. Having a solid relationship with the therapy team makes it easier to share goals, worries, and challenges that the team can adapt to as progress is made. To gain the most from the therapy:

• Try working with a therapist that the surgeon recommends can be helpful as they already have a working relationship.
• Keep communication open between the surgeon and team.
• Adhere to any precautions and restrictions set by the surgeon and therapy team.
• Maintain recommended exercises at home between sessions.
• Ease into activity and avoid overexertion.

Post spine surgery physical therapy helps accelerate the healing process and serves to help individuals regain their quality of life.

Body Composition

Power Of Protein

Protein is an essential component of muscle development, bone density, muscle mass, and lean tissue when building a healthy body. Protein is necessary for all the body’s physiological functions.

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

Adogwa, Owoicho et al. “Assessing the effectiveness of routine use of postoperative in-patient physical therapy services.” Journal of spine surgery (Hong Kong) vol. 3,2 (2017): 149-154. doi:10.21037/jss.2017.04.03

Atlas, S J, and R A Deyo. “Evaluating and managing acute low back pain in the primary care setting.” Journal of general internal medicine vol. 16,2 (2001): 120-31. doi:10.1111/j.1525-1497.2001.91141.x

Gellhorn, Alfred Campbell et al. “Management patterns in acute low back pain: the role of physical therapy.” Spine vol. 37,9 (2012): 775-82. doi:10.1097/BRS.0b013e3181d79a09

Jack, Kirsten et al. “Barriers to treatment adherence in physiotherapy outpatient clinics: a systematic review.” Manual therapy vol. 15,3 (2010): 220-8. doi:10.1016/j.math.2009.12.004

Lindbäck, Yvonne et al. “PREPARE: Pre-surgery physiotherapy for patients with degenerative lumbar spine disorder: a randomized controlled trial protocol.” BMC musculoskeletal disorders vol. 17 270. 11 Jul. 2016, doi:10.1186/s12891-016-1126-4

The temporomandibular (tem-puh-roe-man-dib-u-lur) joint TMJ acts as a sliding hinge that connects the jawbone to the skull. There is one joint on each side of the jaw. TMJ jaw disorders are also known as temporomandibular disorders - TMD. These disorders affect the connecting point between the jaw and the skull that causes swelling and pain in the joint and the muscles that control movement. The disorder can be caused by a combination of factors, like stress, genetics, arthritis, or injury. The symptoms, pain, and discomfort are often temporary and can be relieved with self-care and nonsurgical treatment like chiropractic.

Jaw Disorders

If the jaw is not moving correctly or becomes imbalanced, it can stress the temporomandibular joint. If this happens, the jaw muscles and the neck and shoulder muscles can tense up and over time become fatigued as they overwork to compensate and keep the jaw balanced. The bones that interact in the joint are covered with cartilage and are separated by a small shock-absorbing disc to maintain smooth movement. Jaw disorders can happen if:

• The disc erodes or moves out of alignment.
• The joint's cartilage is damaged by arthritis.
• The joint is damaged by impact trauma like hitting the head from a fall or sports accident.
• Individuals that have been in an automobile accident.

Other factors include:

• Tension or stress can cause individuals to grind or clench their teeth, known as bruxism.
• Dental work
• Misaligned spine
• Arthritis
• Autoimmune diseases

Symptoms

Symptoms of TMJ vary from case to case. These symptoms might include:

• Problems with opening or closing the mouth
• Difficulty or pain while chewing
• Pain or tenderness of the jaw
• Pain in one or both of the temporomandibular joints
• Aching facial pain
• Neck and shoulder pain
• Headaches
• Aching pain in and around the ear
• Dizziness
• Locking of the joint
• Clicking sound
• Grating sensation

Chiropractic Relief

Chiropractors can help with TMJ by alleviating tension and dysfunction in the shoulder, neck, and jaw. Once the dysfunction is relieved, it reduces the pressure on various nerves. Treatment includes:

• Manipulation of the jaw joint so it can move easily
• Relief of the muscle tension near the jaw
• Eating soft foods
• Reducing stress and tension
• Wearing dental splints
• Physical therapy rehabilitation
• Jaw release exercises

Body Composition

The Glycemic Index

Not all carbs are equal, with some having a more significant effect on insulin levels than others. For individuals with diabetes or insulin resistance, this is important. A food's Glycemic Index - ranging from 0 to 100 - indicates how a particular carbohydrate will affect blood sugar and insulin levels.

• Foods that digest quickly are high on the index.
• Foods that digest slowly are lower on the index.

Foods high on the GI scale, include potatoes and white bread, are quickly broken down. This is what happens when going through a sugar rush that comes crashing down minutes later. Foods low on the GI scale, include sweet potatoes and whole oats, are digested gradually. This results in a steady rise in blood sugar levels. The following factors may influence the GI scale:

Food processing

• The more processed the food, the higher the GI.

Fat and acid content

• Foods high in fat, acid, or carbs eaten with fat or acid tend to have a lower GI.

Fiber content

• Fiber slows down the rate of digestion, leading to a gradual, healthy rise in blood sugar levels.

Ripeness

• Ripened fruits tend to have a higher GI than unripened fruit.

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

Alcantara, Joel et al. "Chiropractic care of a patient with temporomandibular disorder and atlas subluxation." Journal of manipulative and physiological therapeutics vol. 25,1 (2002): 63-70. doi:10.1067/mmt.2002.120415

DeVocht, James W et al. "A pilot study of a chiropractic intervention for management of chronic myofascial temporomandibular disorder." Journal of the American Dental Association (1939) vol. 144,10 (2013): 1154-63. doi:10.14219/jada.archive.2013.0034

Pavia, Steven et al. "Chiropractic Treatment of Temporomandibular Dysfunction: A Retrospective Case Series." Journal of chiropractic medicine vol. 14,4 (2015): 279-84. doi:10.1016/j.jcm.2015.08.005

Rubis, Lisa M et al. "A collaborative approach between chiropractic and dentistry to address temporomandibular dysfunction: a case report." Journal of chiropractic medicine vol. 13,1 (2014): 55-61. doi:10.1016/j.jcm.2013.10.003

Individuals turn to chiropractic care neck adjustments to help ease neck problems and alleviate pain. Some of the different types of neck-cervical conditions that chiropractic treats include:

• Cervical intervertebral disc injuries
• Cervical sprain injuries
• Degenerative joint syndrome of the neck
• Facet joint sprain
• Whiplash

A chiropractor will evaluate the whole spine because other regions may be affected and/or contribute to the problems. They will determine areas of restricted movement and will look at walking gait, overall posture, and spinal alignment. Before deciding which approach to use, the chiropractor will thoroughly examine the specific cause of the problems. Neck adjustments consist of various techniques and methods.

Neck Adjustments

Cervical Mobilization

• Cervical mobilization focuses on using gentle motions around the neck.
• It incorporates the high-velocity low-amplitude technique, which uses quick pressure to release an area.
• This adjustment is best for reducing pain and increasing the neck's range of motion.

Cervical Drop

• The cervical drop technique requires the individual to lie on their stomach or side as the chiropractor adjusts the neck, and to prevent any added pressure around the neck, the headrest drops.
• After the chiropractor prepares the neck for the adjustment, they will work on specific points, release the headrest, and quickly twist the neck.
• All of this is done within seconds.
• A standard cervical drop is flexion-distraction.
• This will release tension in the spine.
• This technique improves spinal flexibility by placing the vertebrae in their correct position.

Manual Traction

• The patient sits in a chair for this neck adjustment.
• Manual traction allows the chiropractor to move the neck at different angles and helps them determine the right amount of force during the adjustment.
• A chiropractor will cradle the head in the palms of their hands and quickly move it from side to side.

Soft Tissue Massage

• This technique is often used after a complete adjustment.
• A chiropractor will gently massage the neck and apply pressure to any inflamed areas.
• This increases blood circulation and prevents muscles from tensing and contracting.

Chiropractic Benefits

The benefits that come with using chiropractic neck adjustments include.

Improves Flexibility

• One benefit of chiropractic neck adjustments is that they improve your flexibility.
• Tight muscles or joints out of place make it harder for the neck to move, limiting its range of motion.
• Chiropractic works to reduce poor flexibility by ensuring the bones and muscles are in their proper position.

Prevents Tension

• Individuals that deal with severe tension often notice their neck and upper back feeling sore.
• Tension tightens the muscles and can cause them to press on nerves.
• If too much pressure is on them, the nerves can send out painful pulses.
• A chiropractor will feel around the neck and shoulders to identify areas of concern. After the examination, they will make the proper adjustments to reduce pressure on the nerves and calm inflamed muscles.

Prevents Arthritis

• Arthritis causes inflammation throughout the body. If not treated, this inflammation can increase the wearing down of bones.
• Worn-down bones reduce strength and can irritate nerves.
• Chronic neck pain could indicate that the joints in the neck are misplaced.
• If these joints are not correctly realigned, the constant friction can begin to break down the bones leading to arthritis.
• Chiropractic neck adjustments prevent this by ensuring the joints are in place and maintaining joint health by flushing toxins in and around them.

Anti-Inflammatory Food

Most neck pain is the result of inflammation. Individuals can take synthetic medications to reduce inflammation, but they have side effects. It is recommended to add natural anti-inflammatory foods to one's diet. These won't only reduce inflammation but can increase energy levels and help the body heal quicker. A few recommended foods include:

• Avocados
• Peppers
• Strawberries
• Blueberries
• Turmeric
• Salmon

Body Composition

Heart Disease

Heart disease is the leading cause of death of adults in the United States. Many factors can contribute to heart disease, and research has pointed to inflammation caused by obesity as one of the most significant factors contributing to the development. The main culprits are cytokines produced by excess fat in the body. These cytokines cause inflammation of the walls of the arteries, causing damage and increasing blood pressure. Blood pressure is the force of blood pushing against the walls of the blood vessels. When high blood pressure is present, the heart does not pump blood effectively, causing the heart to enlarge. An enlarged heart is a significant risk factor for heart failure if steps are not taken to remedy it.

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

Bradley S. Polkinghorn, Christopher J. Colloca, Chiropractic treatment of postsurgical neck syndrome with mechanical force manually assisted short-lever spinal adjustments, Journal of Manipulative and Physiological Therapeutics, Volume 24, Issue 9,
2001, Pages 589-595, ISSN 0161-4754, https://doi.org/10.1067/mmt.2001.118985. (https://www.sciencedirect.com/science/article/pii/S0161475401836915)

Haldeman S. Principles and Practice of Chiropractic. York, PA: McGraw-Hill; 2005.

Hawk, Cheryl et al. "Best Practices for Chiropractic Management of Patients with Chronic Musculoskeletal Pain: A Clinical Practice Guideline." Journal of alternative and complementary medicine (New York, N.Y.) vol. 26,10 (2020): 884-901. doi:10.1089/acm.2020.0181

Eric L. Hurwitz, Hal Morgenstern, Philip Harber, Gerald F. Kominski, Fei Yu, and Alan H. Adams, 2002: A Randomized Trial of Chiropractic Manipulation and Mobilization for Patients With Neck Pain: Clinical Outcomes From the UCLA Neck-Pain Study American Journal of Public Health 92, 1634_1641, https://doi.org/10.2105/AJPH.92.10.1634

Wang, Zhaoxia, and Tomohiro Nakayama. "Inflammation, a link between obesity and cardiovascular disease." Mediators of inflammation vol. 2010 (2010): 535918. doi:10.1155/2010/535918

With a growing belly and changes in connective tissue, many pregnant women are unable to stay comfortable. A pregnancy chiropractor is safe and effective in helping manage pain in the back, hips, legs, joints and establish pelvic balance. This can provide the baby with space to grow and move throughout the pregnancy and lead to faster, easier labor and delivery. Relief and better symptom management are possible with a pregnancy chiropractor.

Chiropractic Is Safe During Pregnancy

Before engaging in any treatment during pregnancy, consult a doctor. For the most part, non-invasive chiropractic is considered safe for healthy, low-risk pregnancies and even higher-risk pregnancies once cleared by a doctor. Because pregnant women cannot take medications or undergo other invasive treatment options for pain, chiropractic treatment is recommended for sore, tight muscles, irritability, and pain management.

How A Pregnancy Chiropractor Can Help

What a chiropractor can offer includes:

• Restore pelvic balance.
• Improve mechanics for standing, sitting, and walking that could otherwise cause pain.
• Pain management through therapeutic massage and adjustments.
• Spinal alignment is restored.
• Improved blood perfusion.
• Energy levels improve.
• Reduce symptoms of nausea.
• Better positioning and movement for the baby.
• Optimize the pelvic position to allow for an easier birth; evidence indicates a shorter labor time thanks to an optimal pelvic position.

Clinic Appointment

The pregnancy chiropractor begins with an initial consultation. Here the patient asks questions, discusses any concerns, along with a full assessment of medical history. They will suggest various treatment options to restore the body to its optimal balance. The chiropractor will continually monitor the patient to tailor the treatments to their specific needs and achieve the most relief.

Body Composition

Impact of Breastfeeding and Body Composition

It turns out that breastfeeding and weight loss are showing that there could be a relationship. A study suggested that breastfeeding could eliminate weight gain during six months. These findings are corroborated by another study comparing body fat loss between exclusively breastfeeding and mixed feeding mothers. The researchers found that exclusively breastfeeding promotes more significant body fat loss than mixed feeding among mothers during the first 12 weeks after childbirth. A weight loss of approximately about a pound per week between 4 and 14 weeks after delivery in overweight, lactating women who were exclusively breastfeeding showed no adverse effect on the growth and development of their newborns.

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

Bernard, Maria, and Peter Tuchin. “Chiropractic Management of Pregnancy-Related Lumbopelvic Pain: A Case Study.” Journal of chiropractic medicine vol. 15,2 (2016): 129-33. doi:10.1016/j.jcm.2016.04.003

Borggren, Cara L. “Pregnancy and chiropractic: a narrative review of the literature.” Journal of chiropractic medicine vol. 6,2 (2007): 70-4. doi:10.1016/j.jcme.2007.04.004

Weis, Carol Ann et al. “Chiropractic Care for Adults With Pregnancy-Related Low Back, Pelvic Girdle Pain, or Combination Pain: A Systematic Review.” Journal of manipulative and physiological therapeutics vol. 43,7 (2020): 714-731. doi:10.1016/j.jmpt.2020.05.005

Moving every part of the body freely, without pain or stiffness, is necessary for a high quality of life. As the body ages, it begins to lose its natural flexibility. One of the most common problems with mobility and flexibility is tight and misaligned backs, shoulders, necks, and legs that can cause pain when moving. This means having a limited range of motion that can cause negative body compensation patterns that can lead to further dysfunction and injury. Maintaining healthy mobility requires a conscious effort to keep every joint, muscle, ligament, and tendon in shape. Chiropractic treatment can restore range of motion and strengthen the body.

Restore Range of Motion

Range of motion or R.O.M. is the measurement of movement around a joint or body part expressed in degrees. It is tied with the flexibility around a joint and plays a role in moving well without pain or discomfort. After an injury, trauma, or medical problem, the range of motion can be limited. Individuals with back, neck, shoulder, and leg pain feel stiff, tight, and sore in these areas and cannot move freely. Range of motion is vital for physical activity, athletic activity, and preventing injuries. When an individual pushes the body too hard and tries to move in an uncomfortable way, they can cause a tear or sprain, leading to added inflammation, stiffness, and further limited mobility.

Factors That Contribute To A Lack Of Flexibility

Age

Body age impacts flexibility. As the body gets older, it becomes stiff and can begin to present with pain, which restricts movements.

Limited Physical Activity or Exercise

Being sedentary with minimal physical activity contributes to a lack of flexibility, muscle loss, disrupted circulation, and weight gain.

Work

An individual's profession can affect the body's flexibility. A job that has little to no movement regularly, like being seated for most of the time, will contribute to reduced flexibility.

Obesity

Carrying additional body weight can significantly limit movement and decrease flexibility.

Flexibility Improvement

Staying Active

Regular physical activity/exercise will help maintain body health and flexibility. Activities can include:

• Sports
• Walking
• Jogging
• Weight lifting
• Swimming
• Yoga

Regular Stretching

• Regular stretching will keep the muscles loose and the joints flexible. Incorporate stretching into a daily routine throughout the day and a wind-down stretch before going to bed.

Maintaining Proper Hydration

• When the body is dehydrated, it causes the muscles to stiffen and tighten up, decreasing elasticity. Staying hydrated will help maintain flexibility by re-lubricating the muscles, ligaments, and tendons.

Healthy Diet

• Losing excess weight and maintaining a healthy weight range through proper nutrition will reduce inflammation, improve mobility and flexibility.

Chiropractic Restoration

When normal movement is not possible, discomfort and pain will worsen as the muscles become tighter, causing the tendons and ligaments to shorten and stick together, placing added stress on the areas, leading to pain and inflammation. The body was made to be in motion, and when it does not move and stretch out, it stiffens up. Trying to use the muscles even when they are stiff and strained can make the condition worse, limiting the range of motion further causing the slightest movements to cause discomfort and pain. A chiropractor can provide adjustments, soft and deep-tissue massage to the tight areas to loosen the muscles, improve circulation, flexibility, mobility, and restore range of motion.

Body Composition

Myth Eating at Night Causes Fat Gain

The myth is eating right before sleeping causes the body to turn whatever was eaten straight into fat. However, the fact is that it is not about when an individual eats but rather the calorie intake and exercise level. According to the C.D.C., it's the calories that are burned over a 24-hour period that determine fat gain/loss, and not when those calories are taken in. Far from being a fat gain guarantee, healthy nighttime meals were shown to:

• Improve protein synthesis in healthy individuals that ate small meals that were high in nutrients and low in calories before sleeping.
• They were shown to build muscle, not fat.
• They had no effect on weight gain among overweight and obese individuals that participated in a high-intensity cardiovascular exercise program during the day.

What can make the myth true is when eating and drinking foods/drinks with a high caloric content: This includes:

• Processed foods
• Alcohol
• Carbohydrates
• Foods that are filled with calories.

An extra 500-1000 calories after 8 pm is easy to add if not careful. Remember, it's about the calories themselves, not the time.

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

Marcano-Fernández, Francesc et al. "Physical outcome measures: The role of strength and range of motion in orthopedic research." Injury vol. 51 Suppl 2 (2020): S106-S110. doi:10.1016/j.injury.2019.11.017

Mortazavi, Fatemeh, and Ali Nadian-Ghomsheh. "Stability of Kinect for a range of motion analysis in static stretching exercises." PloS one vol. 13,7 e0200992. 24 Jul. 2018, doi:10.1371/journal.pone.0200992

O'Sullivan, Kieran et al. "The effect of warm-up, static stretching and dynamic stretching on hamstring flexibility in previously injured subjects." B.M.C. musculoskeletal disorders vol. 10 37. 16 Apr. 2009, doi:10.1186/1471-2474-10-37

Simão, Roberto et al. "The influence of strength, flexibility, and simultaneous training on flexibility and strength gains." Journal of strength and conditioning research vol. 25,5 (2011): 1333-8. doi:10.1519/JSC.0b013e3181da85bf

A Trendelenburg gait is an abnormal walking gait resulting from a defective or weakened hip abductor. The gluteal musculature is the primary musculature that includes the gluteus medius and gluteus minimus muscles. Weakness in these muscles causes sagging/dropping of the pelvis on the opposite side while walking. There will be a noticeable side-to-side motion if the glutes are too weak to support the body's weight when walking. It can look as though the individual is limping or missing a step. Individuals can minimize the effects with foot orthotics, core strengthening, chiropractic, and physical therapy.

The body is a well-working machine that can endure anything that is thrown in its way. However, when it gets an injury, the body’s natural healing process will ensure that the body can get back to its daily activities. The healing process of an injured muscle varies throughout the body. Depending on how severe the damage is and how long the healing process will take, the body can recover to a mere few days to a few months. One of the most gruelly healing processes that the body has to endure is a ruptured calcaneal tendon.

The Calcaneal Tendon

The calcaneal tendon or the Achilles tendon is a thick tendon that is located in the back of the leg. This muscle-tendon is what makes the body move while walking, running, or even jumping. Not only that, the calcaneal tendon is the strongest tendon in the body, and it connects the gastrocnemius and soleus muscles at the heel bone. When the calcaneal tendon is ruptured, the healing process can last from weeks to months until it is fully healed. 

One of the ways that can help the damaged calcaneal tendons’ healing process is low laser therapy. Studies have shown that low laser therapy can speed up the damaged tendon repair after a partial lesion. Not only that but the combination of ultrasound and low laser therapy has been studied to be the physical agents for treating tendon injuries. The studies showed that the combination of low laser therapy and ultrasound has beneficial properties during the recovery process of treating calcaneal tendon injuries.

The study found that when patients are being treated for their calcaneal tendons, their hydroxyproline levels around the treated area are significantly increased with ultrasound and low laser therapy. The body’s natural biochemical and biomechanical structures on the injured tendon increase, thus affecting the healing process. 

Another study has shown that low laser therapy can help reduce fibrosis and prevent oxidative stress in the traumatized calcaneal tendon. The study even showed that after the calcaneal tendon is traumatized, inflammation, angiogenesis, vasodilation, and the extracellular matrix are formed in the affected area. So when patients are being treated with low laser therapy for about fourteen to twenty-one days, their histological abnormalities are alleviated, reducing collagen concentration and fibrosis; preventing oxidative stress from increasing in the body.

Overall, it is said that the effects of low laser therapy can help speed up the healing process of repairing the calcaneal tendon. The promising results have been proven since low laser therapy can help repair the damaged tendon, reducing oxidative stress and preventing fibrosis from escalating, causing more problems on the injured tendon. And with the combination of ultrasound, the calcaneal tendon can recover faster so the body can continue its everyday activities without any prolonged injuries.

References:

Managing rheumatoid arthritis is an ongoing balancing act. Flare-ups can still present despite following the rheumatologist's lifestyle instructions, proper medication use, and a well-maintained RA plan. Monitoring daily activities can help minimize the chances of experiencing episodes.

Rheumatoid Arthritis Flare-Ups

A rheumatoid arthritis flare-up is a short-term escalation of arthritis symptoms. A flare-up can go away within a day or can persist for several weeks or months. A flare-up usually involves joint stiffness and pain but can also present as any symptoms worsening. If the flare-up is severe, it can affect the ability to perform regular everyday activities.

Symptoms

Symptoms can vary, and not every person experiences the same. Most individuals describe flare-ups with a sudden increase in:

• Pain
• Stiffness
• Swelling
• Limited joint mobility
• Fatigue
• Symptoms that feel like the flu.
• Frequency and severity can also vary.

Back Pain Symptoms

Rheumatoid arthritis can affect many joints. It is the inflammation of a joint’s synovial membrane. These include the facet joints in the spine. The most commonplace in the spine affected by rheumatoid arthritis is the upper neck, around the base of the skull. The joints at the top of the neck get inflamed and can become unstable or form abnormal tissue that sticks out and compress the spinal cord.

Triggers

Several potential flare-up triggers include:

• Stress
• Not getting enough sleep
• Medication changes
• Injury
• Excessive physical activity and/or exercise
• Repetitive overuse injury
• Smoking
• Spinal infections

Airborne toxins can also be a trigger to a flare-up. Substances include chemicals like household cleaners. Switching to organic and environmentally safe cleaners can help. Airborne toxins are a concern in densely populated cities and areas that experience air pollution and smog. To minimize risks, staying indoors during times of poor air quality is recommended.

However, flare-ups can happen without an identifiable trigger. Certain foods can increase inflammation and could contribute to a flare-up, including:

• Alcohol
• Processed meats
• Red meat
• Dairy products
• Processed sugars
• High salt foods
• High-MSG foods
• Gluten

Avoiding these foods and following a diet that has been developed to prevent symptoms will help significantly. The objective is to learn to identify an RA flare-up to moderate activities accordingly.

Prevention

Managing any chronic medical condition is challenging, especially when trying to predict when a flare-up will happen. There is not a foolproof strategy for prevention, but advice that can help minimize the risks of an RA flare-up.

• Follow a healthy lifestyle.
• Proper nutrition
• Eat as much whole, unprocessed foods
• Avoid pro-inflammatory foods
• Practice healthy sleep hygiene
• Reduce stress through relaxation and meditation techniques
• Regular light impact exercise

Understand that the disease can change over time. This means changes in medications and the need for multi-approach treatment. Learning healthy self-care techniques will go a long way in managing symptoms.

Body Composition

Antioxidants protection

Metabolic processes, like energy production, and environmental pollution, can result in free radical production. These are highly reactive molecules that can damage the body's cells and lead to oxidative stress. This can develop into a disease, including heart disease. The body has natural protective mechanisms to neutralize free radical molecules, including glutathione, which is the body’s top antioxidant. If glutathione becomes depleted because of increased free radicals, the body switches to dietary antioxidants from food as a secondary defense.

Antioxidant therapy is a promising treatment for oxidative stress.

Fruit and Plant Sources

Fruits and veggies like:

• Berries
• Dark-colored grapes
• Spinach
• Kale
• Sweet potatoes
• Carrots
• All are great sources of antioxidants.

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

Arthritis Foundation. (n.d.) “Understanding rheumatoid arthritis flares.” https://www.arthritis.org/diseases/more-about/understanding-rheumatoid-arthritis-flares

Pham-Huy, Lien Ai et al. “Free radicals, antioxidants in disease and health.” International Journal of biomedical science: IJBS vol. 4,2 (2008): 89-96.

After a chiropractic adjustment, the body can feel weird or out of sorts. This is completely normal and can be attributed to toxin release. This release flushes out the toxic particles in the body. The adjustments get the blood and nerve energy circulating properly. As the toxins travel through and out of the bloodstream, they can make the individual body feel strange, even a little sick. This could lead to side effects that last around 1-2 days.

Toxin Release

It is a normal sign and starts during or slightly after the adjustment. This often occurs with subluxation treatment. Subluxations can block/interfere with proper blood flow around the spine. This leads to pain and inflammation. As the chiropractor treats and releases, the subluxations, proper blood flow is restored. This can overwhelm the body, which can lead to release symptoms.

Duration Side Effects

The unwellness goes away within a few hours or days, depending on the individual and their condition. However, if the symptoms do not go away after a week, contact the chiropractor to let them know what is happening. Going through a few episodes of release is expected, especially during the first chiropractic sessions. It also depends on where the individual is healthwise. Usually, the first session is the most intense. As all the toxins are being removed from around the:

• Spine
• Joints
• Muscles

Symptoms

Symptoms vary, but the most common include:

• Cold or flu-like symptoms
• Fever
• Sweating
• Night sweats
• Fatigue
• Headaches
• Dizziness
• Nausea
• Diarrhea
• Muscle tension

The intensity of these symptoms depends on the number of toxins being released. The symptoms improve but don't hesitate to contact the chiropractic clinic with any questions or concerns.

Benefits

Individuals that have to go through release symptoms for a few days will find that their body feels cleaner and highly energetic. Brain functions increase because of optimal communication through circulation. Individuals with anxiety find that their body feels more relaxed. This is because the toxins that were irritating the nervous system have been flushed out.

Treating Toxin Release

There are a few ways to calm the body if symptoms present.

Drink Water

Water will expel the toxins out of the body quicker. It will flush through the bloodstream and then through the bladder where they are discarded. This will help the body recover faster. Eight glasses a day is the recommendation. This will keep the body hydrated and enhance the toxin release. Add some lemon juice to maintain mineral levels during the recovery. Lemon juice contains:

• Electrolytes can help reduce toxin release pain and help prevent symptoms.
• Calcium
• Magnesium
• Potassium
• This will maintain muscle health and function.

Extra Sleep Nap

Make sure to rest the body after a chiropractic adjustment. It is not recommended to not try to fight through the symptoms. This could be dangerous as the body is in recovery mode. If overwhelmed the symptoms could worsen. This does not mean staying in bed and sleeping, just not overexerting the body. Engage in calm relaxing activities.

Fruits and Vegetables

These will nourish the recovering body with vitamins and minerals. They also aid in reducing pain and increases energy. Plus fruits and vegetables are filled with antioxidants that can keep the muscles and bones strong. These include:

• Cranberries
• Raspberries
• Cherries
• Tomatoes
• Spinach
• Kale

It is recommended to get at least one serving of fruits and vegetables per meal. Avoid processed or sugary foods, as they can cause inflammatory responses to present. This could make the toxin release symptoms worse.

Yoga Poses

The body will more than likely feel sore and weak from the adjustments and the toxin release. Yoga can alleviate the symptoms. Poses can seem difficult because of the side effects, but the movement and stretching will make the body feel better. Here are a few that many chiropractors recommend.

• Cat-Cow Pose
• Cobra Pose
• Bound Angle Pose

Body Composition

Detox Diets

Detoxification diets are tools that are used by medical professionals and are not intended for quick or healthy weight loss. Naturopathic Practitioners have been shown to use a wide range of detox methods and products that include:

• Vitamins
• Minerals
• Diet
• Lifestyle adjustments
• Health coaching

Physiological changes during detox diets

Metabolism is the rate at which the body burns energy. This rate can change from different factors that include a temporary increase when excessive calories are taken in. There is no difference in weight loss from diets that focus on reduced-fat vs. reduced carbohydrates. Individuals should consult with their physician before starting any body detox cleanse, especially if there are underlying medical conditions like diabetes or kidney disease. If struggling with obesity, then a physician can provide recommendations on a traditional diet, exercise, and other medically approved approaches.

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

Gardner, Christopher D et al. “Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion: The DIETFITS Randomized Clinical Trial.” JAMA vol. 319,7 (2018): 667-679. doi:10.1001/jama.2018.0245

Seaman, David R. “Toxins, Toxicity, and Endotoxemia: A Historical and Clinical Perspective for Chiropractors.” Journal of chiropractic humanities vol. 23,1 68-76. 3 Sep. 2016, doi:10.1016/j.echu.2016.07.003

Valdivieso, Paola, et al. “Does a Better Perfusion of Deconditioned Muscle Tissue Release Chronic Low Back Pain?.” Frontiers in medicine vol. 5 77. 20 Mar. 2018, doi:10.3389/fmed.2018.00077

Bursitis types: This is a condition that affects the bursae, which are the small, fluid-filled sacs that provide cushion for the:

• Muscles
• Tendons
• Bones near joints

The bursae make it easier for tissues to slide over each other. The body has around one hundred and sixty bursae. However, only a few become clinically affected. These include the:

• Wrist
• Elbow
• Shoulder
• Hips
• Knees
• The base of the big toe and heel

The condition typically presents near joints constantly being used repetitively, like a job, sports, house/yard chores, etc. What happens is one or more of the bursae sacs become inflamed, resulting in pain.

Causes

• Inflamed or irritated bursae typically cause it from overuse or intense/vigorous activity.
• It can also be caused by bacterial infection.
• Arthritis and gout can also cause bursitis.
• Another cause is age.
• As tendons age, they can tear easily, lose their elasticity, and can't take too much stress.

Intense physical activities can lead to bursitis. These include:

• Gardening
• Typing
• Working with a computer mouse
• Throwing
• Golf
• Tennis
• Manual tasks
• Carpentry

These types of activities can lead to incorrect posture, overuse, and injury/damage.

Symptoms

The main symptom is pain in and around the affected area that worsens with movement. Depending on the severity of the strain and the length of time it has been going on, the pain can be intense with active and passive movements. Other symptoms include:

• Tenderness
• Stiffness
• For some individuals, it can present as acute, with the intensity increasing.
• This happens when movement aggravates the condition.

Bursitis Types

Four major types include:

• Prepatellar
• Trochanteric
• Olecranon
• Retrocalcaneal

Prepatellar Bursitis

Prepatellar is an inflammation of the sac situated between the skin and the patella/kneecap. The most common causes are trauma from a fall and direct pressure/friction from repetitive kneeling. This is one of the bursitis types that can get infected. Overproduction of liquid places pressure on the other areas of the knee, causing swelling. Most individuals report swelling and knee pain just over the front of the knee.

Trochanteric Bursitis

This bursitis type goes over the lateral area of the hip. There is a distinctive tenderness and aching pain. This type is more common for individuals with arthritis conditions and fibromyalgia. This condition is also seen after surgery, mainly osteotomies. The bursa can become inflamed in case of injury or overuse. It tends to affect middle-aged or older folks. Common causes include:

• Muscle tears
• Hip injuries
• Tight hip or leg muscles
• Disc disease of the low back
• Leg-length inequality
• Improper walking technique from a minor injury or strain
• Overuse of the gluteal muscles
• Flat feet
• Improper footwear

Olecranon Bursitis

Olecranon is a common bursitis type. It is diagnosed by the appearance of swelling over the elbow. The swelling happens just behind the olecranon process of the ulna. The bursa can become infected. This bursitis does cause blood to rupture out, and fluid could be present. Individuals are advised to avoid leaning or resting on the elbows.

Retrocalcaneal Bursitis

This is characterized by pain in the Achilles tendon. Chronic inflammation of the bursa is brought on by friction, supination, and overpronation.  The flexibility of the calf muscles can be significantly reduced. Severe pain and swelling of the posterior soft tissue in front of the Achilles tendon are common symptoms. This bursitis type is often accompanied by mid-portion insertional tendinosis.

Risk Of Getting Bursitis

Anybody at any age can develop bursitis, but older individuals, specifically those in their forties and beyond, are more susceptible. This comes from all the wear and tear of the muscles and bones.

Risk Factors

• Overpronation of the foot
• Leg length deviation
• Osteoarthritis
• Obesity
• Tight hamstring muscles
• Incorrect physical training
• Not stretching properly

Body Composition

When Inflammation Becomes Permanent

When white blood cells cause inflammation, it’s signaling that the body’s immune system works properly. The process works like this:

• Inflammation activates
• White blood cells attack the foreign invader
• The invader is neutralized
• The inflammation deactivates

This is how the body’s defense system naturally works. But, white blood cells are not the only type of cell that emit cytokines. Adipocytes or fat cells are another type of cell that can emit cytokines and cause inflammation. Scientists have learned that fat is an active endocrine organ that secretes various proteins and chemicals, including inflammatory cytokines. The body stores excess calories as fat to be used later for energy. 

Obesity is characterized as a state of low-grade, chronic inflammation. When the body keeps adding more adipose tissue, cytokines are released by the fat cells, triggering inflammation. Increased fat cells place the body in a constant state of stress activating immune responses. This means the body is in a constant state of inflammation with the immune system switch permanently on.

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 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

Aaron, Daniel L et al. “Four common types of bursitis: diagnosis and management.” The Journal of the American Academy of Orthopaedic Surgeons vol. 19,6 (2011): 359-67. doi:10.5435/00124635-201106000-00006

Coelho, Marisa et al. “Biochemistry of adipose tissue: an endocrine organ.” Archives of medical science: AMS vol. 9,2 (2013): 191-200. doi:10.5114/aoms.2013.33181

Khodaee, Morteza. “Common Superficial Bursitis.” American family physician vol. 95,4 (2017): 224-231.

Knee Injuries, Surgeries, and Vitamin D Status. The knee joint is one of the largest and complex joints. It connects the thigh bone to the shinbone, which has a very important role in:

• Supporting the body’s weight
• Facilitating movement
• Allowing the ability to bend the knee

Because of the complexity of the knee joint, it is highly susceptible to injuries. The most common injuries include tears in the:

• Ligaments
• Tendons
• Cartilage
• The kneecap itself can be fractured and/or dislocated.

Tears

Meniscal Tears

The meniscus is the cartilage between the knee joint that absorbs the impact/shock when running, playing sports, yard work, hiking, bicycling, etc. It cushions the joint and maintains stability.

Meniscus tears are common in sports that have a lot of jumping, starting/stopping quickly, changing direction suddenly, like volleyball, basketball, tennis, soccer, football. This is when the meniscus tears. Surgery can be required, depending on the severity/extent of the injury and tear.

Tendon Tears

The patellar tendon works with the knee muscles in the front of the thigh to straighten the leg. Tears in the patellar tendon are common among middle-aged individuals and those that participate in running or jumping sports.

• A complete tear is considered a disabling injury that requires surgery for full functional recovery.
• Fortunately, most tears are partial and require rest and chiropractic/physical therapy to heal.

Dislocation

Knee dislocations happen when the knee bones shift out of position. This can happen after a fall, car crash, or high-speed impact. It can also be caused by twisting the knee while the foot stays planted. Dislocations require relocation. However, sometimes a dislocated kneecap corrects itself and returns to the proper position. Other cases can require a mild sedative to allow a doctor to relocate the knee. Dislocations generally take around six weeks to fully heal.

Anterior Cruciate Ligament - ACL Injury

The anterior cruciate ligament or ACL is knee tissue that joins the upper and lower leg bones and maintains the knees' stability. The ACL can be torn if the lower leg over-extends forward or if the leg gets twisted. ACL injuries are common knee injuries and account for around 40% of sports-related injuries. These injuries can range from a small tear in the ligament to a severe injury where the ligament tears completely or gets separated from the bone. Treatment depends on the severity of the injury. Depending on various factors including the severity of the tear, surgery could be required.

Knee Surgery

For most cases, surgery is done using arthroscopy technology. This procedure uses small incisions to insert a camera and surgical instruments into the joint. Usually, two or three incisions are needed with recovery time being quicker than large incision surgery where the whole knee is opened. Minimally invasive arthroscopic surgery is preferred by sports medicine experts. With this procedure:

• There is no need to cut the tendons or muscles
• Bleeding is reduced
• Small incisions decrease scarring
• Recovery time is shorter

However, sometimes a large incision is required for complex surgical techniques. Common knee surgery procedures include:

Arthroscopy Surgery

This method allows the ability to see inside the knee joint. The procedure is often recommended for:

• Diagnosis
• Minor repairs to ligaments and/or tendons
• Cartilage or bone that needs to be removed

Total Knee Replacement

A full knee replacement is known as arthroplasty. When the joint is damaged beyond repair from injury or disease, an implant is placed in the knee joint restoring function. A small amount of cartilage and bone from the shinbone and thigh bone gets removed for perfect placement of the new knee joint.

Revision Knee Replacement

Most knee replacements last around 15 – 20 years. For individuals that have knee replacement early, then a new operation for new implants could be required. Here, the surgeon removes the original prosthesis and replaces it with a new one.

Partial Knee Replacement

Some knee injuries do not require complete replacement. Here, only the worn-out portion of the joint is replaced. As an example, the cartilage that has been lost in an area of the knee can be repaired with a partial replacement.

Vitamin D Status

A study on athletes that underwent ACL surgery looked at their vitamin d status and how it affected their recovery.

• The research concluded that vitamin D status had no effect on surgery outcomes.
• However, those with the lowest vitamin D status had three times the failure rate than those with higher vitamin D
• The average age of the individuals was around twenty-four and were healthy athletes.

Each of the patients in this study had their vitamin levels measured  before the operation and were grouped based on their vitamin D status:

• Group 1 vitamin D below 20 ng/mL - considered deficient
• Group 2 vitamin D between 20-30 ng/mL - considered low but in a technical range
• Group 3 vitamin D above 30 ng/mL - considered sufficient, but not optimal

All were followed for two years with their surgery recovery being measured with two systems.

The Lysholm score, which is a 100 point scoring system that looks at an individual's knee functions that include:

• Mechanical locking
• Instability
• Pain
• Swelling
• Stair climbing
• Squatting

The WOMAC score is a scoring system that measures:

• Physical function
• Pain
• Stiffness
• This can be for knee and hip replacement

After 2 years, the Lysholm score and the WOMAC scores were similar.

However, there was a difference in the graft failure rate which was about 6% in group 1 with the lowest vitamin D and around 2% in groups 2 and 3. This shows that the lowest vitamin D status has three times the failure rate compared with those that had increased vitamin D levels. Vitamin D is a known anti-inflammatory with metabolic functions that are documented. Therefore, vitamin D does improve surgical success and recovery in healthy athletes.

Body Composition

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 musculoskeletal system’s injuries or disorders. 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*, CTG*
email: coach@elpasofunctionalmedicine.com
phone: 915-850-0900
Licensed in Texas & New Mexico

References

Brambilla, Lorenzo, et al. “Outcome of total hip and total knee arthroplasty and vitamin D homeostasis.” British medical bulletin vol. 135,1 (2020): 50-61. doi:10.1093/bmb/ldaa018

European Journal of Orthopedic Surgery and Traumatology, January 2021

Zhang, Hao et al. “Vitamin D Status and Patient Outcomes after Knee or Hip Surgery: A Meta-Analysis.” Annals of nutrition & metabolism vol. 73,2 (2018): 121-130. doi:10.1159/000490670

Individuals believe that a straight spine is a healthy spine. This is a misconception, a chiropractor knows that a healthy spine has the proper curvature, specifically an S curve from the top to the bottom. This curve allows/enables the spine to properly function for balancing and stabilizing the body. There are three primary curves that make up the S shape. These are:

• Cervical lordosis - Neck curvature
• Thoracic kyphosis - Middle back curvature
• Lumbar lordosis - Lower back curvature

Lordosis is defined as an inward curve, while kyphosis is an outward curve. 

Curvature Significance

When the spine is properly curved and aligned there is flexibility and optimal support of the body. The curves of each section/area create a spring structure that enables the spine to perform as a natural shock-absorber. If the spine was straight, it would take a significant toll with all the wear and tear from constant vibration and shock. This would lead to fractures and other injuries. The curvature is important in aiding with weight distribution and the weight of gravity. Each curve works to distribute weight evenly throughout the spine so that the different muscle groups do not get overworked. This happens during dynamic movement.

• Lifting
• Bending
• Reaching
• Twisting
• Turning
• All require the spine to move harmoniously with the rest of the body, supporting the body's weight and energy transfer.

The curves help reduce pressure between the individual vertebral discs. Because the discs are not stacked on top of each other, the weight from the above vertebra is not completely placed on the one below. So the lower vertebra takes only a portion of the weight, allowing the discs to perform as an absorbing cushion.

Maintaining The Curvature

An adult spine gradually becomes an S curve and is formed through development. Children are born with a C curve, with an outward curve until they begin to crawl. When the child begins to raise their heads up, the cervical portion of the proper S shape begins to take form. As the child learns to walk upright, the spine continues on its ultimate role of support. However, because spinal curvature is formed in the developmental stages, natural curvature formation has a limited time frame. Issues that happen at this time can disrupt the proper formation of the curves. This can result in malformations that could require long-term chiropractic treatment/rehabilitation to correct.

For adults that develop a normal S curve, spinal maintenance is critical. When subluxations/misalignments occur bulging, herniated discs, pinched nerves, and sciatica are sure to follow. Chiropractic adjustments will ensure the spine is reset and properly supported. As natural spinal development has passed maintenance is essential. Using precision tools and techniques, chiropractic treatment realigns the spine returning the natural S curve. Treatment plans and adjustments are customized to the individual and applied specifically to their unique spinal shape. This makes it possible to maintain a spine with precise curvature.

Body Composition

Fruit and Plant Antioxidants

Regular inclusion of antioxidant-rich foods in an individual's diet will help reduce free radicals and prevent oxidative stress from accumulating. Fruits and veggies like:

• Berries
• Dark-colored grapes
• Spinach
• Kale
• Sweet potatoes
• Carrots
• All are great sources of antioxidants.

Purple-colored fruits like blueberries and dark grapes contain an antioxidant called resveratrol that has therapeutic properties for heart disease. Beta-carotene is an orange-colored carotenoid with antioxidant properties that can also protect against heart disease. Orange, yellow-colored plant foods, and leafy greens are a solid source of the antioxidant carotenoid beta-carotene or pro-vitamin A. Minerals like zinc and selenium have antioxidants that can be found in vegan sources. And minerals found in fruits and veggies contain blood pressure-lowering potassium, magnesium, and calcium.

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 musculoskeletal system’s injuries or disorders. 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*, CTG*
email: coach@elpasofunctionalmedicine.com
phone: 915-850-0900
Licensed in Texas & New Mexico

References

Yang, Feng et al. “Balance chiropractic therapy for cervical spondylotic radiculopathy: study protocol for a randomized controlled trial.” Trials vol. 17,1 513. 22 Oct. 2016, doi:10.1186/s13063-016-1644-2

Taylor, J A. “Full-spine radiography: a review.” Journal of manipulative and physiological therapeutics vol. 16,7 (1993): 460-74.

Fedorchuk, Curtis et al. “Improvements in Cervical Spinal Canal Diameter and Neck Disability Following Correction of Cervical Lordosis and Cervical Spondylolistheses Using Chiropractic BioPhysics Technique: A Case Series.” Journal of radiology case reports vol. 14,4 21-37. 30 Apr. 2020, doi:10.3941/jrcr.v14i4.3890

Healthy sleep plays a vital role in the body's overall health, as it ensures muscle growth, recovery, and illness prevention. This is especially true for home D.I. Yers' fitness enthusiasts, weekend warriors, athletes, and physically active individuals. When sleeping, the body goes into recovery mode, releasing hormones and other chemicals to repair and restore muscle. A healthy night's sleep provides the rest the mind and body need to perform at optimal levels.

Healthy Sleep

Sleep is vital for recovering from workouts. This could be construction work, exercise, gardening, sports, landscaping, any activity that uses bodyweight or works against some form of resistance. The muscles cannot repair themselves properly without proper sleep. Sleep aids the muscles in releasing protein-building amino acids, helping them grow in size and strength.

• Growth hormone is released during non-REM sleep that stimulates tissue growth and repairs muscle.
• During REM or rapid eye movement sleep, blood pressure drops, breathing slows and deepens, the brain relaxes, and blood supply to the muscles increases, feeding them oxygen and nutrients.

Unhealthy Sleep

Sleep maintains the muscles' sharpness, coordination, function, and muscle movement patterns that improve physical performance. The body needs to sleep for at least 7 hours a night for muscles to grow properly. Not getting healthy sleep decreases protein synthesis activity and increases the activity of degradation that leads to muscle loss.

Less Sleep Leads To Eating More

Hormonal changes occur when the body sleeps less, causing individuals to feel hungry more often, increasing the amount of food taken in because after eating, the body does not feel full right away, so the individual continues to eat. Without sleep, the body decreases the production of a hormone that indicates when the body is full and activates a hormone that causes hunger. 

Insufficient sleep also lowers the body's sensitivity to insulin. Because of this, the muscle fuel glycogen is not adequately replenished. Without the regular restoration of glycogen, individuals have less energy, insulin sensitivity decreases, increasing the risk of diabetes.

Physical Health

Unhealthy sleep also impacts overall physical health. Individuals that do not get healthy sleep have an increased risk of developing:

• Irritability
• Anxiety
• High blood pressure
• Obesity
• Kidney disease
• Heart disease
• Stroke
• Mental health issues
• Depression

Body Composition

Nutrition Before Bed

Nighttime Snacks

• Research has found that certain foods that contain tryptophan or melatonin can help with sleep.
• These include turkey, bananas, milk, rice, grapefruit, oats, cherries, walnuts, and almonds.

Cut Back on Carbohydrates Before Bed

• Consuming carbohydrate-rich foods before bed can impair growth hormone activation during sleep.

Reduce or Remove Afternoon and Evening Caffeine

• Caffeine can impair sleep, sometimes without knowing it.
• Avoid caffeinated foods or beverages before bed.

Eliminate Energy Drinks

• These drinks can contain elevated levels of caffeine and other substances that can result in overstimulation.
• This hyper-active state can cause individuals to decline in performance.
• Overconsumption of energy drinks has been linked to adverse effects, including strokes, seizures, and death.

Eliminate Sugar

• Sugar raises blood sugar, which triggers the pancreas to release insulin, fueling the cells causing overstimulation.
• Eliminating sugar after dinner can help the body fall asleep.

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

Dattilo, M et al. "Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis." Medical hypotheses vol. 77,2 (2011): 220-2. doi:10.1016/j.mehy.2011.04.017

Morselli, Lisa et al. "Role of sleep duration in the regulation of glucose metabolism and appetite." Best practice & research. Clinical endocrinology & metabolism vol. 24,5 (2010): 687-702. doi:10.1016/j.beem.2010.07.005

Murray, Bob, and Christine Rosenbloom. "Fundamentals of glycogen metabolism for coaches and athletes." Nutrition reviews vol. 76,4 (2018): 243-259. doi:10.1093/nutrit/nuy001

Flexibility and range of motion are essential elements for an individual's overall health, physical fitness, and quality of life. Healthy flexibility helps the body:

• Maintain a physically active lifestyle.
• Maintain strength.
• Improve endurance.
• Prevent injury.

Flexibility and Range of Motion

Joint stiffness and pain can make it challenging to engage in everyday activities and maintain mobile, physical, emotional, and internal health. To keep the body flexible and moving, individuals need to use their entire body and range of movement. Becoming sedentary affects the body's flexibility, leading to slowed/blocked blood circulation, nerve energy signal disruption, and sickness. To improve flexibility and range of motion, it is recommended to include:

• Stretching the body
• Regular exercise and physical activity
• Yoga
• Healthy diet
• Healthy weight
• Proper sleep

For individuals with stiffened muscles and joints, chiropractic medicine can increase the body's flexibility, improving the range of motion in the joints. Chiropractic optimizes the function of the joints, improving mobility with less pain. When living with arthritis, chiropractic is an excellent therapy to decrease pain and activate the body's natural healing abilities. Chiropractic adjustments align the spine and improve nervous system function.

Nerve Pressure

Nerve pressure can cause pain or tingling sensations that can become difficult to manage. A shifted misaligned spine can compress nerve endings, causing pain that presents with or without movement. Getting the body in motion and moving around is essential to treat stiffness and joint pain. The objective of chiropractic is to align the spine and body and relieve pressure on the nerves helping the body gain back its flexibility and range of motion. Once the body is adjusted, the nerve endings are no longer irritated, relieving the pain. Chiropractic uses various techniques to deal with areas of compression, including stretching, percussive massage, low-laser therapy, ultrasound, and strengthening exercises.

• Chiropractic adjustments relieve pain and improve mobility.
• Strengthening exercises to keep the spine in proper alignment.
• Exercising keeps the adjustments in place.

A careful assessment of the condition will determine the cause of stiffness and joint immobility. Chiropractic can treat the joints, bones, and muscles to improve flexibility manage muscle spasms and soft tissue tenderness to alleviate symptoms restoring and improving range of motion. Chiropractic adjustments are combined with therapeutically designed stretches and exercises to perform at home, along with an anti-inflammation diet and supplements.

Body Composition

Zinc

Zinc is an essential nutrient that provides overall immune function. It is a powerful antioxidant that helps prevent and reduce oxidative stress and inflammation responses. Various bodily chemical reactions require Zinc. Zinc is necessary for muscle protein synthesis and hormone regulation. Zinc deficiency is common in older individuals and has been connected with degenerative diseases that include:

• Rheumatoid arthritis
• Atherosclerosis
• Age-related macular degeneration
• Weight loss
• Muscle atrophy

Sources of Zinc include:

• Nuts
• Legumes
• Chicken
• Red meat
• Oysters

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

Green, S et al. "Physiotherapy interventions for shoulder pain." The Cochrane database of systematic reviews vol. 2003,2 (2003): CD004258. doi:10.1002/14651858.CD004258

Hartvigsen, Jan et al. "What low back pain is and why we need to pay attention." Lancet (London, England) vol. 391,10137 (2018): 2356-2367. doi:10.1016/S0140-6736(18)30480-X

Kavuncu, Vural, and Deniz Evcik. "Physiotherapy in rheumatoid arthritis." MedGenMed: Medscape general medicine vol. 6,2 3. 17 May. 2004

Page, Carolyn J et al. "Physiotherapy management of knee osteoarthritis." International journal of rheumatic diseases vol. 14,2 (2011): 145-51. doi:10.1111/j.1756-185X.2011.01612.x

Wessels, Inga et al. "Zinc as a Gatekeeper of Immune Function." Nutrients vol. 9,12 1286. 25 Nov. 2017, doi:10.3390/nu9121286

Calf pain is common in individuals who spend a lot of time on their feet, whether standing at work, school, or training athletes. The calf muscle/s take on a tremendous amount of load throughout the day. Climbing stairs, jogging, running, and hiking increase strain on the muscles. In most cases, calf pain results from an overuse injury of the calf muscles. Improper footwear can also contribute to issues around the foot and ankle that include:

• Tightness
• Loss of strength of the foot
• Decreased mobility

Short or tight calves can lead to dysfunctional movement, cramping symptoms, chronic pain, and stiffness. A combination of chiropractic active release treatment and physical therapy can help quickly eliminate calf pain.

Anatomy

The calves are comprised of two muscles, the gastrocnemius, and soleus.

• The gastroc originates just above the knee.
• The soleus is below the knee.

They both insert on the back of the ankle as they join to form the Achilles tendon. The gastrocnemius is the power muscle used for explosive movements like jumping. The soleus muscle is predominately a slow-twitch muscle. This means it is very active during extended activities, like standing, walking, exercising, and running. When dealing with calf and ankle issues, other muscles can also contribute. These include:

• The posterior tibialis lies deep in the inner portion of the calf and plays a role in foot and ankle function.
• The posterior tibialis is heavily involved with Medial Tibial Stress Syndrome or MTSS, also called shin splints.

Calf Muscle Pain

Most commonly, calf pain is caused by the overuse of the calf muscles. This is often the result of the consistent pounding of the feet and lower legs from standing, walking,  and working. Over time, the repetitive pounding can cause tiny tears in the muscles of the lower legs and calves. If detected, early rest and recovery are recommended to allow the muscles to relax, loosen, and heal. However, repeated use can lead to more severe injury without proper treatment, like compartment syndrome. Certain types of calf pain can signify a medical emergency that requires immediate treatment.

Compartment Syndrome

A tough and fibrous covering surrounds the calf called the fascia. During physical activity or exercise, blood flows into these muscles, causing them to increase in size. If the fascia cannot stretch enough when these muscles enlarge, pain and tightness can develop. This is known as chronic posterior compartment syndrome. The discomfort typically goes away when the activity stops but is likely to return without proper treatment.

Calf Overuse Injury

Soreness, tightness, and pain are usually felt along the back or inside of the lower leg. The calf muscles are generally not painful to touch but maybe tender when deep pressure is applied. Calf pain and tightness often come with extended physical activity, exercise and disappear once the activity is stopped. If the injury becomes chronic, calf stiffness can present even when not active, along with numbness and/or tingling in the lower leg or foot.

Treatment

It is recommended not to ignore any discomfort, pain, and stiffness in the calves. Continued overuse can lead to scar tissue formation and chronic pain potential without proper care. Active Release - ART, and chiropractic effectively treat this type of injury. ART breaks up scar tissue, returning normal function to the calf muscles. And chiropractic loosens up stiff joints in the hips, ankles, and feet that may be contributing to wear and tear on the calves. Together they can quickly and eliminate calf pain. Part of a treatment plan includes:

• Joint manipulation or mobilization
• Soft tissue mobilization
• Nutritional recommendations
• Rehab-based exercises and stretches

Body Composition

Metabolic Adaptations

Aerobic exercise substantially impacts the body's muscles' energy production system and cardiovascular adaptation. The blood delivers oxygen to the muscle cells to produce energy that powers all the exercise being done. Aerobic exercise primarily relies on oxidative energy production, which takes place within the cells called mitochondria. Aerobic exercise also breaks down fat molecules for energy, which can only happen within mitochondria.

• Aerobic exercise training improves the muscle cells' ability to burn fat by generating more mitochondria and enhancing their functionality. Specifically, the body burns more fat than usual in the hours following each training session.
• With more precise quality and quantity of fat-burning machinery, aerobic training can increase the resting metabolic rate, resulting in more calories burned.
• High-intensity aerobic exercise also increases the excess post-exercise oxygen consumption - EPOC, resulting in increased calorie burn in addition to what was burned during the exercising.

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

Alfredson, H et al. "Heavy-load eccentric calf muscle training for the treatment of chronic Achilles tendinosis." The American journal of sports medicine vol. 26,3 (1998): 360-6. doi:10.1177/03635465980260030301

Bright, Jacob Michael et al. "Ultrasound Diagnosis of Calf Injuries." Sports health vol. 9,4 (2017): 352-355. doi:10.1177/1941738117696019

Campbell, John T. "Posterior calf injury." Foot and ankle clinics vol. 14,4 (2009): 761-71. doi:10.1016/j.fcl.2009.07.005

Green, Brady, and Tania Pizzari. "Calf muscle strain injuries in sport: a systematic review of risk factors for injury." British journal of sports medicine vol. 51,16 (2017): 1189-1194. doi:10.1136/bjsports-2016-097177

Introduction

In today’s podcast, Dr. Alex Jimenez talks with Juan Corona and Valeria Altamirano about their product, The Leg Length Regulator, and how their device can help individuals with leg length discrepancies as well as improve their overall wellness. 

The Leg Length Regulator

[00:00:02] Dr. Alex Jimenez DC*: Today, we’re going to be presenting an impressive young group of individuals where we’re going to be discussing really what’s unique in El Paso. We got a lot of talent here in this town, and one of the things that we’re going to be talking about is actual professionalism, and science is what college engineering does. Dr. Natalicio is an amazing dynamic principal who’s left a legacy of engineering in the school of UTEP. And one of the things that we have is we have an amazing desire for our youth to want to stay. Now I’ve been here for 30 years, and I’ve been practicing for quite a bit a long time. And what I’ve noticed is that when I first came to El Paso in 1991, many young individuals wanted to leave. It was a very common desire that you wanted to leave if you lived out here. You wanted to go to Washington state, Washington, Harvard, but you didn’t want to return. Today we have a school that is recognized worldwide, and the science department is one of the most amazing departments and well-respected. And it’s always in the top 10 with MIT and schools that are very high in engineering value. So I’ve met many of the students out here over the years, specifically engineering students, and the amazing minds they have and how intelligent they are doesn’t stop the baffle me. It makes me very proud to present certain talents as an individual, parent, and community individual. And today, we’re going to be presenting a group of individuals that have begun a new process, a new endeavor in their lives, and a new beginning. This beginning is one that that is full of mystery, wonder, and amazing science endeavors. So one of the things is that the program that we’re going to discuss will focus on leg length regulations or what they call the leg length regulator. That’s the idea of one Dr. Thomas Sarkodie, who is their teacher, is one of the lead individuals and the one that is is spearheading this program. And now I have to add the privilege of having these two young individuals. I have Juan Corona and Valeria Altamirano. So today I want to do is I want to talk to you guys about these two individuals and specifically about the leg length regulator. This leg length regulator is a new dynamic that is their baby. These guys are master’s students. That means they’ve gone through a long-level education and are in pre Ph.D. programs, which, if they choose to, can become the future in this new design. So I want to present you guys, I’m going to talk first with Mrs. Valeria, and she’s going to go ahead and tell me a bit about this program, as she’s one of the leads and the second chair is Juan. I want to discuss these things and why Genesis is this new product. Genesis, or begun here in El Paso, is about, so Valeria talk to me. Hello. How are you doing?

[00:03:14] Valeria Altamirano: I am doing good. Thank you for having me here.

[00:03:17] Dr. Alex Jimenez DC*: So you guys have started a new product, and is this leg length regulator? Tell me a bit about it because I think El Paso wants to know what we’re doing in the engineering department. What is it?

[00:03:26] Valeria Altamirano: So the likely regulator is a new device that we’re trying to develop, and it’s to focus on patients with leg length discrepancy. And what that is is when your lower limbs are of unequal size. So many people don’t know that they have this kind of illness until they notice that they have a lot of back pain. It’s hard for them to stand right. It’s hard for them to walk, and they just experience a lot of uneasiness when they’re doing things. So for a class project, we were assigned to do research and make a device of our choosing. And Dr. Sarkodie had mentioned if we wanted to look into leg length discrepancy. So I looked into it, and I noticed that many people are affected, especially children and elderly patients. So we went ahead and decided, OK, let’s build something for it, for this cause. And that’s how it came to be the leg length regulator. So what it does is we’re trying to use an LVDT, which is a linear variable differential transformer, and it uses that along with a PD controller and programed into an Arduino. And it’ll help regulate the amount of pressure put on to the foot to help lift it back up to where it is supposed to be so that the patient doesn’t feel pain. The main goal here is to eliminate pain so that children and adults can go on with their everyday lives without having this issue.

The ankles provide an essential role in total body function. They work as a complex system within the feet to carry the body's weight and support movement. Any imbalance can cause ankle instability that can cause other areas of the body to go out of balance. This is most often caused by an injury, like an ankle sprain. If not properly addressed, it can lead to chronic instability and long-term health issues throughout the musculoskeletal system. Chiropractic treatment can rehabilitate ankle injuries, strengthen the muscles to prevent instability.

Ankle Instability

The entire body is an extensive, complicated, and interconnected system. Every part influences the next as individuals go about their everyday routines. Imbalances can occur in the spine, hips, legs, and knees, leading to limping, ankle pain, or injury. The most common causes of ankle instability include:

• Poor foot or ankle mechanics
• Knee or hip imbalances
• Ankle sprains
• Muscle strain
• Tendonitis
• Arthritis
• Fractures
• Chronic inflammation from illness or injury.

Finding The Imbalances

Understanding where the imbalances are and systematically addressing them is the recommended course of action. If an ankle injury is present, local symptoms and dysfunction need to be addressed. However, it is important to assess other body areas to ensure any other dysfunctions are also addressed. This prevents unnecessary re-injury, aggravation, and other problems.

Chiropractic

One or more treatment options will be utilized for proper recovery when dealing with ankle instability.

• Joint adjustments of the lower body and spine to support nerve and blood circulation.
• Foot and ankle compression wraps.
• Ultrasound.
• Electrical stimulation. 
• Therapeutic massage of the injured and sore tissues.
• Recommendations for activity modification to prevent unnecessary aggravation and increase stability.
• Exercise and stretch training.
• Health coaching on an anti-inflammatory diet and foods to promote recovery.

Chiropractic is recommended for determining any body imbalances that need to be addressed with high-quality research-based care and can expedite the recovery process.

Body Composition

Compression Garments and Socks

These were only used to treat individuals with circulatory problems but are now available to the public. Recovery is about giving the body a chance to relax, recuperate, and recover from swelling, with the objective to resume physical activity. Compression garments come in shirts, pants, sleeves, and socks. The garments and socks are used for quicker recovery time, improved circulation and oxygen delivery to the muscles, and to reduce lactic acid build-up.

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

Anguish, Ben, and Michelle A Sandrey. "Two 4-Week Balance-Training Programs for Chronic Ankle Instability." Journal of athletic training vol. 53,7 (2018): 662-671. doi:10.4085/1062-6050-555-16

Czajka, Cory M et al. "Ankle sprains and instability." The Medical clinics of North America vol. 98,2 (2014): 313-29. doi:10.1016/j.mcna.2013.11.003

Gribble, Phillip A. "Evaluating and Differentiating Ankle Instability." Journal of athletic training vol. 54,6 (2019): 617-627. doi:10.4085/1062-6050-484-17

Lubbe, Danella et al. "Manipulative therapy and rehabilitation for recurrent ankle sprain with functional instability: a short-term, assessor-blind, parallel-group randomized trial." Journal of manipulative and physiological therapeutics vol. 38,1 (2015): 22-34. doi:10.1016/j.jmpt.2014.10.001

Psoriatic arthritis can develop in individuals who have psoriasis, affecting various joints, especially the knees. Psoriasis is a skin condition that causes skin cells to build up and form patches of itchy, dry skin known as plaques. Psoriatic arthritis is a long-term inflammatory disease that can cause inflammation, stiffness, and pain. Symptoms can progressively worsen over time without treatment. Early diagnosis is vital to minimize damage to the joints and slow the condition's progress with treatment. 

Psoriatic Arthritis

Psoriatic arthritis symptoms like stiffness and swelling can present differently from person to person. For example, some individuals with psoriatic knee arthritis will experience stiffness or pain in one knee, while others experience symptoms in both knees. Psoriatic arthritis in the knee can also cause swelling in the surrounding:

• Ligaments
• Tendons
• Synovial membranes
• Symptoms can also present in the:
• Elbows
• Feet
• Hands

Symptoms

Symptoms usually begin between the ages of 30 and 50. Common symptoms include:

• Stiffness after resting or sleeping.
• Swelling.
• Inflammation in the knee and surrounding area.
• Warm or hot skin on the knee from the inflammation.
• Pain in and around the joints, tendons, or ligaments.
• Joint sticking, difficulty moving, or reduced range of motion.

Other symptoms include:

• Back pain
• Fatigue
• Pain and redness in the eyes
• Swollen fingers or toes
• Difficulty walking from pain in the feet or Achilles tendon.
• Nail pitting or separation.

The severity of psoriasis does not determine psoriatic arthritis symptoms. Symptoms can go through a pattern of relapses and remissions. Individuals can have a sudden attack where symptoms get worse over a short time. After the flare-up, symptoms can improve as the condition goes into remission. Symptoms may not present for a long time until another flare-up. For example, an individual may have severe psoriasis but only mild psoriatic arthritis.

Causes

Psoriatic arthritis develops when the body's immune system mistakenly attacks healthy cells and tissues. The faulty immune response causes the body to quickly generate new skin cells that stack on top of each other forming plaques. When the condition affects the joints, it leads to inflammation. While there is no apparent cause for psoriatic arthritis, researchers have found connections to genetics and the environment, as well as, individuals with close relatives that have psoriatic arthritis could be more likely to develop the condition. Other factors that could influence the development include:

• Severe psoriasis
• Traumatic injury/s
• Obesity
• Nail disease
• Smoking

The condition can happen at any age, but according to the National Psoriasis Foundation, most individuals first notice symptoms about ten years after their psoriasis begins. However, only 30% of individuals with psoriasis develop psoriatic arthritis.

Diagnosis

Doctors use imaging tools to diagnose psoriatic arthritis in the knee. They will use:

• MRI
• X-rays
• Ultrasound
• To help them check for irregularities or signs of inflammation in the joint and surrounding tissues.
• Additional tests are used to rule out other common forms of arthritis like rheumatoid and osteoarthritis.
• Blood tests check for inflammation and specific antibodies.
• In some cases, a small amount of fluid from the joint is taken to help eliminate the possibility of other underlying conditions like an infection.

Treatment

There is currently no cure for psoriatic arthritis, but treatments are being developed and show promise for long-term management. Current treatments focus on managing symptoms and improving the quality of life for the individual.

Biologics

Biologic medications like tumor necrosis factor or TNF inhibitors are recommended as the first-line therapy for most individuals with a new diagnosis of psoriatic arthritis. These meds help block TNF, which plays a crucial role in inflammation. They have shown to be effective at reducing the severity of symptoms and the frequency of flare-ups. Biologics can cause unwanted side effects, especially in individuals that experience frequent infections and need routine monitoring.

Small Molecule Medications

Individuals that cannot use biologic medications may be recommended a new class of medication called oral small molecules or OSMs. Examples include apremilast - Otezla and tofacitinib - Xeljanz.

Disease-modifying Antirheumatic Drugs

Disease-modifying antirheumatic drugs - DMARDs are a long-term option. They are used to slow the progression of psoriatic arthritis, and examples include methotrexate and cyclosporine. DMARDs work best when an individual begins taking them as early as they can take time to work. However, individuals are encouraged to continue taking them, even if symptoms do not improve right away.

Easing Inflammation

A doctor may prescribe nonsteroidal anti-inflammatory drugs - NSAIDs and corticosteroid injections when knee symptoms flare-up. These are short-term treatments that provide immediate relief, as long-term use can lead to side effects. Individuals can find relief with combined self-care that includes:

• Taking over-the-counter NSAIDs like ibuprofen/Advil or naproxen/Aleve.
• Applying ice and heat packs.
• Gentle exercise to promote a full range of motion.
• Gentle stretching or yoga can help relax tight muscles.
• Chiropractic.
• Acupuncture.
• Therapeutic Massage.
• Anti-inflammatory diet.
• Electrical stimulation.

Chiropractic treatment can help to:

• Relieve soreness.
• Prevent muscle spasms.
• Realign joints.
• Improve mobility.

However, chiropractic is not the primary treatment for arthritis but is intended to be used in combination to relieve pain, loosen and stretch the muscles and balance the body.

InBody

Strength, Balance, and Improved Body Composition

Functional fitness is the ability to move comfortably every day. The benefits of physical activity also contribute to improved body composition. Working to reach a certain level of functional fitness can help the aging process that has been shown to reduce metabolic rate. Inactivity is why individuals lose Lean Body Mass as they age, leading to increased body fat. Lean Body Mass contributes to the body's overall Basal Metabolic Rate or BMR, also known as metabolism. This is the number of calories the body needs to support essential functions. Everyone is encouraged to engage in strength training or resistance exercises, but specifically older adults. This can help regain muscle loss which can lead to an increase in lean body mass. The increase in Lean Body Mass increases BMR, which helps prevent fat gain.

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

Chang, K. L., et al. (2015). Chronic pain management: Nonpharmacological therapies for chronic pain [Abstract]. https://www.ncbi.nlm.nih.gov/pubmed/25970869

Chiropractic care for arthritis. (n.d.). arthritis.org/health-wellness/treatment/complementary-therapies/physical-therapies/chiropractic-care-for-arthritis

Chiropractic: In-depth. (2019). nccih.nih.gov/health/chiropractic-in-depth

How to achieve remission in psoriatic arthritis. (n.d.). arthritis.org/diseases/more-about/how-to-achieve-remission-in-psoriatic-arthritis

Living with psoriatic arthritis. (n.d.). psoriasis.org/living-with-psoriatic-arthritis/

Sankowski, A. J., et al. (2013). Psoriatic arthritis. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3596149/

The shoulder is a ball-and-socket joint. The shoulder has several muscles that help it move and allow a wide range of motion. A strain or pulled shoulder muscle can affect the slightest movements, making simple activities difficult and painful. Pulling a muscle in the shoulder can be caused by an injury, overuse, and general wear and tear. Minor shoulder injuries usually heal on their own with rest and self-care. Severe shoulder muscle injuries should be addressed by a medical professional.

Pulled Shoulder Muscle Causes

Pulling a muscle in the shoulder can happen quickly. This could be from falling on the shoulder, an auto accident, or a work accident. It can develop after weeks, months, and years of repetitive motion and overuse. It is common among individuals that play certain sports or jobs that require repetitive activities with the shoulders. They can also happen with no apparent cause. Treatment and recovery depend on the type and severity of the injury.

How to Tell If It's a Pulled Muscle

It can be hard to tell the cause unless the individual has experienced the specific type of pain before. Otherwise, it is recommended to consult a medical professional like a physical therapist or chiropractor. This is because shoulder pain can be caused by inflammation of the tendons and joints and/or the joint itself.

Pulled Muscle Shoulder Symptoms

Pain due to a pulled muscle is characterized by:

• Tenderness  
• Dull, sore, or aching pain.
• Sometimes it can cause shooting pain between the shoulder blades in the front or back.
• Pain when the shoulder is at rest.
• Pain when the specific muscle is used.
• Swelling of the area.
• Shoulder instability.
• The shoulder feels fragile.
• Movement causes pain.
• A bump may develop at the top of the shoulder near the end of the collarbone.
• Inability to use the muscle at all.
• If the pain is persistent, it could signify that there is something other than a pulled muscle like a pinched nerve or a joint issue.

Treatment and Recovery Options

Treatment and recovery vary and depend on the severity of the pull and the individual's overall health. Many find that their pain is reduced with self-care in 2 or 3 weeks. Chiropractic treatment for a pulled shoulder muscle can provide relief within 1 or 2 weeks.

Self Care

Depending on the severity of the pull and how much pain is being experienced, individuals could be recommended to take an NSAID like Ibuprofen to reduce pain and swelling. Self-care can include:

Ice To Reduce Swelling

• Applying ice or a cold pack to the area can help reduce swelling.
• Place a cloth or towel between the skin and the cold pack.
• Apply it for 20 minutes an hour.
• The swelling should reduce in a day or two.

Rest

• It is recommended to rest the shoulder for no more than 2 or 3 days.
• This begins the healing process and prevents worsening the injury.

Wrap or Sling

• During rest days, it can be hard to keep the shoulder from moving.
• To avoid this, use a shoulder wrap or a sling to support the arm.
• However, they should not be used for more than 2 or 3 days.

Gentle Stretching

• It is essential to get the muscle working again after 2 or 3 days of rest.
• Stretches will help the muscle group heal and gain strength.
• Not stretching the muscle could prolong recovery and worsen the injury, and possibly cause new injuries.

Stretches For a Pulled Shoulder

Stretching a pulled shoulder muscle after a few days of rest is recommended because not working out the injured muscle can cause more problems. Not using the muscle can cause it to atrophy, which will take longer to heal, and the surrounding muscles become weak.

Pendulum Stretch

• Slightly bent support the body by placing the unaffected arm on a table or chair.
• Let the injured arm hang straight down.
• Swing the arm in small circles clockwise as far as the pain or discomfort allows.
• Perform for 1 minute.
• Go counterclockwise for one minute.
• Repeat 4 to 8 times throughout the day.

Chiropractic

If self-care is not providing sufficient relief, then chiropractic treatment is recommended. A doctor of chiropractic can advise on the best treatment options and get to the root of the issue. Chiropractors have a treatment arsenal of modalities and approaches to help treat pulled muscles. These include:

• Chiropractic adjustments
• Physical therapy
• Cold laser therapy
• Electrical stimulation
• Manual stretching
• Correction exercises
• Ultrasound 
• Health coaching

Body Composition

Three Somatotypes - Body Shapes

A somatotype is the overall shape and composition of the human body. Body types based on physique have three generalized divisions:

• Endomorph
• Mesomorph
• Ectomorph

However, it is rare for someone to fall entirely into one somatotype. Individuals can have a combination of qualities from two somatotypes, like an ectomorph-endomorph hybrid or an endomorph-ectomorph, for example.

Ectomorphs

• Naturally lean with long limbs, ectomorphs typically possess a slender look no matter what type of diet.
• A lot of endurance runners and swimmers are ectomorphs.
• Ectomorphs may have a decent amount of muscle but may appear to have less muscle development because of their long limb length.
• Body fat also seems to get hidden by the long, slender figure, which means they can get away with a few extra pounds of fat.
• However, if ectomorphs do not watch their health, they can become skinny fat.

Mesomorphs

• Mesomorphs have a natural athletic look.
• They can achieve a muscular physique without really trying.
• The physiology tends to include:
• Narrow hips
• Wide back
• A large frame contributes to a muscular appearance.
• Many professional fighters, football, and basketball players are mesomorphs.

Endomorphs

• Endomorphs have a larger structure with wide hips and shoulders.
• Shorter arms and legs.
• This type of body shape is excellent for activities that require a lot of strength.
• Rugby players, strength athletes, and powerlifters are endomorphs.
• This body type is considered to be a contributing performance factor in Ironman athletes.

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

Blache, Y et al. “Superficial shoulder muscle co-activations during lifting tasks: Influence of lifting height, weight, and phase.” Journal of electromyography and kinesiology: official journal of the International Society of Electrophysiological Kinesiology vol. 25,2 (2015): 355-62. doi:10.1016/j.jelekin.2014.11.004

Brantingham, James W et al. “Manipulative therapy for shoulder pain and disorders: expansion of a systematic review.” Journal of manipulative and physiological therapeutics vol. 34,5 (2011): 314-46. doi:10.1016/j.jmpt.2011.04.002

Kandel, Michel et al. “Somatotype, training and performance in Ironman athletes.” European journal of sports science vol. 14,4 (2014): 301-8. doi:10.1080/17461391.2013.813971

McFarland, Daniel C et al. “Spatial dependency of shoulder muscle demand during dynamic unimanual and bimanual pushing and pulling.” Applied ergonomics vol. 73 (2018): 199-205. doi:10.1016/j.apergo.2018.07.011

Optimal joint health is vital to keeping the body moving. They allow us to function throughout the day and perform various tasks. When healthy joints become injured or damaged, the body loses mobility. Joint issues/pain primarily present in the shoulders, wrists, hands, knees, ankles, and spine. Healthy joints are necessary for the full range of motion and comfortable movement. To keep joints healthy and fully functioning, chiropractic treatment is recommended to alleviate joint pain and improve joint health.

Joint Health 

• Joints are designed to provide a full range of motion for the body parts they affect.
• Joints are made to be able to endure weight and forces applied to them.
• Every joint consists of two surfaces that make contact.

Types of joints include:

• Ball-and-socket in the hip
• Hinge joints in the knees and elbows.
• Gliding joints in the spine.

The bones that make up the joint allow for movement, but the actual muscles pull the bones that generate movement.

• The muscles are attached to bones by tendons.
• Tendons are strong enough to facilitate movement and flexible to prevent damage to the muscle tissues.
• Ligaments connect the bones and help to prevent uncontrolled movement.
• The muscles, tendons, and ligaments are attached around each joint at specific positions and shaped to exact dimensions.
• Synovial fluid lines the joints and lubricates the surfaces to reduce friction.

Injury and Conditions

Most injuries to joints occur from added and abnormal stresses placed on a joint.

• A joint can become injured from a basic trauma accident. An ankle sprain, for example.
• The ankle joint is protected by ligaments on the inside and outside.
• When the ankle moves too far inward, the ligaments on the outside can tear.
• The ankle swells, leading to pain.
• In some instances, small pieces of bone and cartilage can also tear away.

Other injuries

• Overuse/Repetitive stress injuries, also known as cumulative trauma disorders, can cause joint pain symptoms.
• These injuries happen when stress is repeatedly placed on the joints.
• The stress can come from:
• Poor posture
• Awkward/unusual positioning while working.
• Little to no workstation ergonomics.

Arthritis

The most common cause of joint pain is arthritis.

• Rheumatoid arthritis causes inflammation of the joints causing swollen and stiff joints, limiting mobility.
• Osteoarthritis can also cause joint pain. This is when the joint cartilage breaks down from regular wear and tear.
• The aging body becomes stiff, swollen and decreases the range of motion.

Other conditions

• Pregnancy can place an incredible amount of pressure on the spine, knees, and hips as the body tries to balance itself with the added weight, causing joint pain.
• Obesity can also lead to joint pain from the added weight and pressure.
• Health conditions that cause inflammation can lead to joint pain, including Lyme disease and Lupus.
• The jawbone is also a joint; Temporomandibular Joint Dysfunction causes jaw pain, difficulty chewing and clicking, or locking.

Chiropractic can restore joint health.

Chiropractic can keep the joints in optimal health and functioning to the fullest. The objective is to activate the body’s natural ability to heal itself by improving the function of the central nervous system. Our team is dedicated to utilizing science-based chiropractic approaches to reduce pain and reverse painful conditions. It is also a natural method for relieving arthritis pain, slowing down the degenerative process, and helping to relubricate the joints. Contact us today to learn more about chiropractic and joint health.

Body Composition

Mediterranean Diet Can Be a Great Starting Point

There’s no perfect diet. Although human bodies are basically the same, individuals respond differently to certain diets. Diets can only go so far. The individual still has to put in the work of following the diet, exercising, developing new healthy habits, and maintaining them. The Mediterranean diet was reviewed by a panel of nationally recognized experts in:

• Nutrition
• Food psychology
• Diabetes
• Heart disease

They reviewed the diet profile to analyze certain categories. They included:

• Ease of taking on the diet.
• Weight loss effectiveness. This includes short-term and long-term.
• Nutritional completeness based on Dietary Guidelines.
• The diet's potential for preventing and managing diabetes.
• The diet's potential for preventing and managing cardiovascular disease.

The findings found the Mediterranean diet to be one of the best because of the many health benefits that come from the dietary changes.

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

Clark, Kristine L. “Nutritional considerations in joint health.” Clinics in sports medicine vol. 26,1 (2007): 101-18. doi:10.1016/j.csm.2006.11.006

Hui, Alexander Y, et al. “A systems biology approach to synovial joint lubrication in health, injury, and disease.” Wiley interdisciplinary reviews. Systems biology and medicine vol. 4,1 (2012): 15-37. doi:10.1002/wsbm.157

Keep Moving: Preventing Joint Injuries. American Chiropractic Association. https://www.acatoday.org/Patients/Health-Wellness-Information/Joint-Health.

What to Know About Joint Pain. Healthline. https://www.healthline.com/health/joint-pain#symptoms

Muscle tension in the neck is a common musculoskeletal disorder.  The neck is made up of flexible muscles that support the weight of the head. The muscles can experience injury and irritation from overuse and poor posture habits. Worn joints or compressed nerves can cause neck pain, but muscle spasms or soft tissue injuries commonly cause neck tension. Neck tension can present suddenly or progress slowly. Sleeping in an awkward position or straining the neck while engaged/involved in some activity can cause muscles to tense up. Chronic neck tension that comes and goes over the course of weeks or months could have a cause that goes unnoticed, like teeth grinding or being in a hunched position for extended periods.

Symptoms of neck tension

Symptoms can come on suddenly or progressively. These include:

• Stiffness
• Tightness
• Spasms
• Turning the head is difficult
• Discomfort and/or pain worsens with certain positions

Causes

Because the neck can move in many directions, there are various causes of tension in the neck. These include:

Repetitive motion or overuse injuries

Individuals whose work requires repetitive movements like scanning objects, looking up and behind constantly can strain the muscles.

Improper posture

An adult’s head weighs 10 to 11 pounds. If the weight is not properly distributed and supported with a healthy posture, the neck muscles have to work harder, causing strain.

Computer workstation habits

Individuals that sit at a desk or workstation for most of the day or night can develop hunching habits that they may overlook. This can definitely cause neck muscles to strain.

Phone habits

Constantly looking down at the phone is a common cause of tension in the neck and text neck.

Grinding teeth

When individuals grind or clench their teeth, pressure is placed on the muscles in the neck and jaw. This pressure strains the muscles, causing pain. There are exercises to promote more relaxed jaw muscles.

Physical activities and sports

Working out in a way that engages the neck muscles or whipping the head around during a game or some physical activity can cause minor neck injury and strain.

Sleep position habits

When sleeping, the head and neck should be aligned with the rest of the body. Using large pillows that elevate the neck too much can cause tension to build up while sleeping.

Heavy purses, backpacks, shoulder bags

Lifting and carrying any heavy object can throw the body out of alignment. This can cause strain on one side of the neck, building tension.

Stress

Psychological stress impacts the whole body. When stressed, individuals can inadvertently tense up and strain their muscles.

Tension headaches

These are mild to moderate headaches that typically affect the forehead. However, these types of headaches can cause neck tension and tenderness.

Prevention

Making simple adjustments can help relieve, manage, and prevent tension in the neck and shoulders. These include:

Ergonomics

Consider a standing desk. Adjust the workstation so that proper posture along with comfort is maintained. Try different adjustments like the height of the chair, desk, and computer.

Be aware of body posture.

Stay aware of the body's posture when sitting and standing. Keep the ears, shoulders, and hips in a straight line. Consider phone posture reminders and devices to check in with how you’re holding yourself throughout the day.

Take breaks throughout the day.

Take breaks that will move the body and stretch the neck and upper body. This benefits the muscles, eyes, and mental health.

Sleep position

Improve sleeping positions with a smaller, flatter, firmer pillow.

Reduce weight from the shoulders

Utilize a rolling bag instead of carrying heavy bags and backpacks, and only carry what is necessary.

Movement

Try to get 30 minutes of moderate exercise/physical activity a day to keep the body in healthy condition.

Meditation and stretching

Practicing yoga or meditation along with stretching out helps reduce psychological and physical stress. Yoga can count as daily exercise.

Doctor or Dentist

If chronic neck tension is presenting, see a doctor or chiropractor. Consult a dentist about teeth grinding or temporomandibular joint TMJ disorder treatments.

Neck stretches

To relieve tension in the neck, try some neck stretches.

Chin to chest stretch

• Sitting or standing.
• Clasp the hands on top of the head, elbows pointing outward.
• Gently pull down the chin to the chest
• Hold for 30 seconds.

Seated neck stretch

• Sit with the feet touching the ground.
• Hold the seat with the left hand
• With the right hand on top of the head.
• Gently pull your head to the right, so the ear almost touches the shoulder.
• Hold for 30 seconds
• Repeat on the opposite side.

Body Composition

The Immune System

The Immune System is essential in maintaining health. Its objective is to:  

• Neutralize pathogenic microorganisms like bacteria that enter the body and threaten homeostasis.
• Eliminate harmful substances from the environment.
• Fight against cells that cause illnesses like cancer.

Innate and adaptive immune processes.

• The innate system includes exterior defenses, like the skin, proteins, and white blood cells.
• Any organisms that escape the first line of defense have to then face the adaptive system. This is made up of T and B cells.
• The adaptive immune system is constantly adapting and evolving to identify changes in pathogens change over time.
• These systems work together to provide resistance and the elimination of long-term survival of infectious agents in the body.

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