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Why Massage Matters After a Crash Motor vehicle accidents (MVAs) are a leading cause of musculoskeletal injuries. These collisions can result in a variety of issues, including whiplash, back pain, nerve compression, spinal misalignments, and emotional trauma. While emergency medical treatment is crucial, many individuals also benefit from ongoing therapy to achieve a full recovery. One powerful tool in this recovery journey is massage therapy. Massage therapy isn't just for relaxation. It's a medically backed method that can reduce inflammation, improve mobility, manage pain, and support mental health. When combined with chiropractic care and integrative medicine, massage therapy can help address both the physical and emotional impact of a car accident. Dr. Alexander Jimenez, a chiropractor and nurse practitioner based in El Paso, Texas, integrates massage therapy into a broader rehabilitation strategy. He specializes in dual-scope treatment—meaning he can diagnose and treat both musculoskeletal and neurological injuries, as well as manage the legal documentation required for personal injury cases. According to Dr. Jimenez, “Massage therapy is often underestimated. It’s a cornerstone in reducing soft tissue inflammation, restoring function, and promoting parasympathetic healing after traumatic injury” (Jimenez, n.d.). CureZone Physiotherapy, n.d. Common Injuries After a Motor Vehicle Accident MVAs can cause more than just bumps and bruises. Many survivors experience complex injuries, some of which may not show symptoms until days or weeks later. The most common types of post-accident injuries include: -
Whiplash: Caused by the rapid back-and-forth movement of the neck, often leading to neck pain, stiffness, and headaches. -
Muscle Strain and Spasms: Often in the shoulders, neck, and back. -
Nerve Compression: Herniated discs or spinal misalignment can put pressure on nearby nerves, leading to pain, tingling, or numbness. -
Spinal Misalignments: Displacement of spinal joints (subluxations) can contribute to chronic pain and reduced mobility. -
Post-Traumatic Stress: Accidents can cause significant emotional distress that manifests as anxiety, sleep issues, or depression. These injuries may require a combination of physical therapy, chiropractic care, and massage therapy for full recovery. MVAMVP, n.d. The Science Behind Massage Therapy Massage therapy has been studied for its benefits in treating musculoskeletal and soft tissue injuries. Research shows that massage therapy: -
Increases blood flow and oxygenation to injured tissues -
Reduces inflammation and scar tissue buildup -
Promotes lymphatic drainage to decrease swelling -
Releases muscle tension and trigger points -
Activates the parasympathetic nervous system to promote relaxation One systematic review found that massage therapy had moderate effects in managing neck pain and post-traumatic soreness, especially when combined with exercise and chiropractic care (Yuan et al., 2015). Massage also helps reduce cytokines (inflammatory chemicals) released after tissue injury, which aids in easing pain and promoting faster recovery (Crane et al., 2012). Types of Massage Used After a Car Accident Different massage techniques are recommended depending on the injury and the stage of recovery. Here's a look at the most effective types: 1. Swedish Massage This gentle form utilizes long strokes and kneading techniques to promote relaxation and enhance circulation. It’s ideal for people experiencing anxiety or emotional trauma after an accident. 2. Deep Tissue Massage Targets deeper layers of muscle and connective tissue. It's helpful for chronic muscle tension, trigger points, or whiplash pain. Rocky Mountain Accident Care, n.d. 3. Trigger Point Therapy Focuses on specific tight spots in muscle tissue that refer pain to other areas. Commonly used for whiplash and shoulder injuries. EG Healthcare, n.d. 4. Myofascial Release Gentle pressure is applied to fascia—the connective tissue around muscles—to relieve stiffness and pain. 5. Neuromuscular Massage Combines deep pressure with stretching to treat nerve compression, especially useful in cases involving pinched nerves or sciatica. Eastbridge Massage, 2021 How Massage Eases Emotional Trauma Massage doesn't just heal the body—it calms the mind. Many accident survivors experience lingering emotional effects such as: Massage activates the parasympathetic nervous system, helping lower cortisol (the stress hormone) and increase serotonin and dopamine. This hormonal shift encourages relaxation and emotional healing. In fact, trauma-informed massage therapy has shown benefits for PTSD, helping patients feel safe and grounded while processing difficult emotions (Boulder Sports Clinic, n.d.). Dr. Alexander Jimenez’s Clinical Approach Dr. Alexander Jimenez, DC, APRN, FNP-BC, practices a unique dual-discipline model in El Paso. As both a licensed chiropractor and family nurse practitioner, Dr. Jimenez combines diagnostic imaging, orthopedic evaluation, and integrative rehabilitation—including massage therapy. Here’s how his approach stands out: -
Dual Diagnosis: He evaluates both orthopedic and neurological injury patterns, including spinal misalignment, disc herniation, nerve impingement, and inflammation. -
Advanced Imaging: MRI, CT, and digital motion X-rays help track soft tissue damage and healing progress. -
Integrated Care: Combines chiropractic, massage, rehabilitative exercises, and emotional support strategies. -
Legal Support: Prepares injury documentation for personal injury lawyers, ensuring patient care aligns with case timelines and medical evidence requirements. According to Dr. Jimenez, “Massage plays a foundational role in reducing residual inflammation, breaking up adhesions, and restoring neuromuscular balance post-MVA” (Jimenez, n.d.). Combining Massage Therapy with Chiropractic and Integrative Medicine Massage therapy is especially effective when combined with other rehabilitative strategies such as chiropractic care, acupuncture, physical therapy, and nutrition counseling. This integrative approach can: -
Enhance spinal alignment by relaxing surrounding muscles -
Improve outcomes for nerve injuries like sciatica or pinched nerves -
Accelerate tissue healing through improved circulation and reduced inflammation -
Help the body return to homeostasis, or natural balance, more quickly Dr. Jimenez often begins with diagnostic imaging to assess spinal integrity and nerve involvement, then works with licensed massage therapists to target areas of dysfunction. “Once we understand where the injury is rooted—be it a disc bulge, ligament tear, or soft tissue fibrosis—we can tailor the massage to amplify healing,” he explains (Jimenez, n.d.). Biotone, n.d. Addressing Whiplash: A Common MVA Injury Whiplash is one of the most frequent injuries from car accidents, especially rear-end collisions. It occurs when the neck is suddenly forced backward and then forward, stretching muscles, ligaments, and nerves. Common symptoms include: Massage therapy for whiplash often involves gentle strokes and deep tissue techniques to relieve tightness and pain. Techniques like trigger point therapy and myofascial release are especially helpful for chronic whiplash syndromes. Sage Bodyworks Seattle, n.d. Massage Envy, n.d. PhysioFlow, n.d. The Legal Value of Massage in Personal Injury Cases One overlooked aspect of massage therapy is its value in legal documentation for personal injury claims. Insurance companies and attorneys often seek proof of medical necessity and progress. Massage therapy can provide: -
Evidence of ongoing pain and treatment -
Documented reduction in symptoms over time -
Support for lost wages or limited mobility -
Validation of emotional and psychological impact Dr. Jimenez collaborates with legal teams to ensure that therapeutic notes, treatment plans, and outcomes are properly documented to support a patient’s case. His dual-scope licensure allows him to act as both a medical provider and a chiropractic care expert in court-related matters. East Bay Chiropractic, n.d. Emotional Healing After a Traumatic Accident Healing the body is only half the journey after a traumatic event like a car accident. Emotional recovery is just as important. Many survivors suffer from: -
Anxiety when driving -
Sleep disturbances or insomnia -
Loss of appetite or emotional numbness -
Depression or survivor’s guilt Massage helps regulate the nervous system and can provide a safe, grounding experience that allows individuals to reconnect with their bodies. This tactile form of care can restore trust, soothe trauma, and facilitate the processing of emotional pain. According to trauma specialists, combining massage with talk therapy, mindfulness, and yoga leads to improved outcomes in post-MVA recovery (Primary Rehab, n.d.). Galiny Accident Recovery, n.d. How Often Should You Receive Massage Therapy After an Accident? There is no one-size-fits-all answer. Depending on the severity of the injury, massage therapy may be recommended: -
2–3 times per week in the early stages of injury -
Once weekly for chronic conditions -
Monthly or as needed for maintenance and emotional support Treatment duration can range from a few weeks to several months. Dr. Jimenez stresses the importance of consistent follow-up, stating: “Early intervention with massage therapy can prevent long-term complications and reduce dependency on medication” (Jimenez, n.d.). MindBodyMed Seattle, n.d. Conclusion: Whole-Person Healing After a Car Accident Motor vehicle accidents can impact every aspect of a person’s life—physically, emotionally, and financially. Massage therapy is a powerful, non-invasive way to support recovery across all these areas. When integrated with chiropractic care, medical evaluation, and mental health support, massage therapy can accelerate healing, enhance outcomes, and even strengthen personal injury claims. Dr. Alexander Jimenez’s dual approach—blending physical rehabilitation with emotional insight and legal clarity—provides a roadmap for true, whole-person recovery. Whether you're suffering from whiplash, nerve pain, or anxiety, massage therapy can help restore not just your body, but your peace of mind. Denver Chiropractic, n.d. Understanding Long-Lasting Injuries - El Paso, TX References General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, and physical medicine, as well as wellness, sensitive health issues, and functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and the jurisdiction in which they are licensed to practice. We utilize functional health and wellness protocols to treat and support care for injuries or disorders affecting the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice. Our office has made a reasonable attempt to provide supportive citations and identified relevant research studies that support our posts. We provide copies of supporting research studies upon request to regulatory boards and the public. We understand that we cover matters that require an additional explanation of how they may assist in a particular care plan or treatment protocol. To discuss the subject matter above further, please contact Dr. Alex Jimenez or us at 915-50-0900. Dr. Alex Jimenez, DC, MSACP, CCST, IFMCP*, CIFM*, ATN* Email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico*
Introduction Motor vehicle accidents (MVAs) are a leading cause of musculoskeletal injuries, ranging from mild whiplash to severe spinal trauma. The aftermath often includes chronic pain, reduced mobility, and impaired posture. While emergency care addresses immediate threats, the long-term effects frequently require comprehensive rehabilitation. Physical therapy plays a crucial role in restoring function, alleviating pain, and preventing further injury. According to Texas Physical Therapy Specialists, each patient’s recovery is unique, requiring personalized therapeutic programs tailored to their specific needs and injuries (Texas Physical Therapy Specialists, n.d.). The Hidden Impact of Motor Vehicle Accidents Injuries from car accidents aren’t always visible. Even without broken bones, individuals may suffer from soft tissue damage, nerve impingement, and ligament strain. These hidden injuries can lead to chronic pain if not properly treated. Whiplash, one of the most common accident-related conditions, can result in significant cervical spine dysfunction and muscular imbalances (Breakthrough Physical Therapy, n.d.). Dr. Alexander Jimenez, DC, APRN, FNP-BC, notes that seemingly minor collisions often result in postural changes, joint instability, and persistent discomfort that may not manifest for days or weeks (Jimenez, 2024). Common Injuries Requiring Physical Therapy Physical therapists address a wide range of injuries following motor vehicle accidents (MVAs). These include: -
Whiplash and cervical spine dysfunction -
Herniated or bulging discs -
Lower back pain -
Muscle sprains and ligament strains -
Joint instability and misalignment -
Nerve compression syndromes, including sciatica and thoracic outlet syndrome According to OneRehab, these injuries can reduce a patient’s ability to function and may delay their return to daily activities unless treated with a structured physical therapy plan (OneRehab, n.d.). How Physical Therapy Aids Recovery Physical therapy restores mobility and function by focusing on both healing and strengthening. It promotes blood flow to injured tissues, reduces inflammation, and improves neuromuscular coordination. For patients in El Paso, Dr. Jimenez utilizes a dual-scope approach, integrating chiropractic adjustments with rehabilitative exercises to ensure comprehensive musculoskeletal recovery (Jimenez, 2024). As noted by Bay State Physical Therapy, customized PT regimens help patients avoid long-term issues such as chronic pain and re-injury (Bay State Physical Therapy, n.d.). Stretching and Flexibility Restoration After an accident, soft tissues often become tight and inflamed. Stretching exercises are essential for improving flexibility and relieving stiffness. According to Sports Physical Therapy Centers, early gentle stretching can enhance circulation and prepare the muscles for more demanding movements (Sports PT Centers, n.d.). Dr. Jimenez recommends progressive flexibility routines, starting with static stretches and advancing to dynamic stretches, to avoid muscle guarding and further tissue damage (Jimenez, 2024). Range-of-Motion and Postural Exercises Restricted movement in the neck, back, and limbs is a common complaint following an accident. Range-of-motion (ROM) exercises help restore joint mobility. These include: Postural training is also vital, especially for patients with forward head posture or pelvic tilting. As discussed by Synergy Rehab, correcting posture through targeted exercises can reduce spinal strain and improve breathing efficiency (Synergy Rehab, n.d.). Strengthening and Core Stability Strengthening exercises rebuild muscle integrity and support injured joints. Core-focused training enhances spinal stability, especially in the lumbar and cervical areas. Functional training methods, like those used at Release Physical Therapy, incorporate multi-joint, multi-muscle movements to restore strength, coordination, and balance (Release PT, n.d.). Patients recovering from back pain benefit significantly from exercises like: -
Pelvic tilts -
Bird-dog extensions -
Resistance band rowing Dr. Jimenez emphasizes the importance of integrating core training early in recovery to prevent re-injury and facilitate spinal alignment (Jimenez, 2024). Pain Relief Techniques and Modalities To manage pain and inflammation, physical therapists use modalities such as: Rocky Mountain Physical Therapy reports that these techniques reduce nerve sensitivity and support tissue healing when used in conjunction with exercise (Rocky Mountain URPT, n.d.). Dry needling, as offered by Benchmark Physical Therapy, has also been shown to be effective in releasing myofascial trigger points and reducing pain (Benchmark PT, n.d.). Manual Therapy and Joint Mobilization Manual therapy techniques, including myofascial release and joint mobilization, target deep-seated tension and realign dysfunctional joints. Apex Orthopedic & Sports Nutrition notes that these hands-on methods enhance joint mechanics, reduce muscular adhesions, and improve circulation (Apex OSN, n.d.). Dr. Jimenez’s dual-scope license allows him to combine joint mobilization with chiropractic manipulation, optimizing outcomes for MVA victims. This integration bridges the gap between traditional physical therapy (PT) and holistic care (Jimenez, 2024). Functional and Aerobic Rehabilitation As the patient regains mobility, the next phase involves restoring endurance and functionality. Texas Physical Therapy Specialists encourage incorporating aerobic activity, such as light treadmill walking, aquatic therapy, or cycling, to promote cardiovascular health and oxygenate healing tissues (Texas Physical Therapy Specialists, n.d.). Functional tasks, such as sit-to-stand transitions, step-ups, and reaching exercises, mimic real-life movements, preparing patients to resume their daily activities with confidence. Neuromuscular and Balance Reeducation Accidents often impair balance and coordination. Neuromuscular training helps patients retrain their nervous systems. Techniques include: According to Breakthrough Physical Therapy, this reeducation helps prevent falls and enhances overall motor control (Breakthrough PT, n.d.). Dr. Jimenez regularly assesses proprioception and vestibular function to develop balanced neuromuscular rehabilitation protocols (Jimenez, 2024). El Paso Case Study: Dr. Alexander Jimenez’s Dual-Scope Approach Dr. Alexander Jimenez stands out as a dual-licensed Doctor of Chiropractic and Family Nurse Practitioner, specializing in personal injury care in El Paso. His clinic uses advanced diagnostic imaging, orthopedic assessments, and integrative physical therapy to address pain, nerve damage, joint dysfunction, and postural misalignments. His unique treatment approach integrates traditional chiropractic techniques with evidence-based PT protocols, offering a customized path to recovery for MVA victims. His experience allows him to correlate physical findings with legal documentation—an essential aspect in personal injury claims (Jimenez, 2024). Advanced Imaging, Legal Needs & Clinical Correlation In personal injury cases, establishing a clinical correlation between physical findings and imaging results is crucial. Dr. Jimenez uses digital motion X-rays, MRI, and musculoskeletal ultrasound to validate diagnoses and guide therapy. This also supports legal documentation in cases involving insurance and court claims. Through precise diagnostic assessments and dual licensure, Dr. Jimenez ensures patients receive ethical, holistic care while fulfilling the evidentiary needs of personal injury cases. His methodology is widely trusted by legal professionals and injury recovery teams across El Paso (Jimenez, 2024). Conclusion: Empowering Recovery with Personalized Care Recovery from a motor vehicle accident requires more than rest—it demands a structured, personalized rehabilitation plan. Physical therapy plays a central role in restoring function, alleviating pain, and preventing chronic musculoskeletal complications. Incorporating expert guidance from dual-licensed providers like Dr. Alexander Jimenez ensures that treatment not only addresses physical injuries but also supports legal and long-term wellness goals. Whether through stretching, strengthening, manual therapy, or functional training, PT helps MVA victims return to their lives stronger and more resilient. References General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, and physical medicine, as well as wellness, sensitive health issues, and functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and the jurisdiction in which they are licensed to practice. We utilize functional health and wellness protocols to treat and support care for injuries or disorders affecting the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice. Our office has made a reasonable attempt to provide supportive citations and identified relevant research studies that support our posts. We provide copies of supporting research studies upon request to regulatory boards and the public. We understand that we cover matters that require an additional explanation of how they may assist in a particular care plan or treatment protocol. To discuss the subject matter above further, please contact Dr. Alex Jimenez or us at 915-50-0900. Dr. Alex Jimenez, DC, MSACP, CCST, IFMCP*, CIFM*, ATN* Email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico*
Learn how calisthenics can enhance strength and endurance through simple yet effective bodyweight movements. Introduction Many individuals, when their schedules and routines become hectic, can lead to the development of musculoskeletal disorders. From low back pain to muscle imbalances, it can affect anyone at any age; treatment is necessary when individuals experience overlapping risk profiles. When people are dealing with musculoskeletal disorders, many start to seek treatment to reduce the musculoskeletal pain in their bodies. Depending on the severity, many would go for surgical treatment to reduce the overlapping risk profiles. In contrast, others may try non-surgical treatment to relieve the pain within the musculoskeletal system. Since musculoskeletal disorders are amongst the leading causes of disability, non-surgical treatments can provide relief to the referred pain in the body while being cost-effective and safe. Non-surgical treatments like chiropractic care can help address musculoskeletal issues through spinal alignment and stretching out the affected muscles. However, for long-term recovery, chiropractors will work on a customized treatment plan that requires active movement exercises to help rebuild muscle strength and restore mobility function, hence where calisthenics comes into play. What is Calisthenics? Also known as bodyweight training, calisthenics utilizes the person’s body to build muscle strength and increase flexibility while enhancing neuromuscular control. When people start incorporating regular physical activity into their routine, they will notice their health and quality of life improved, their fitness levels will increase, and the risk of several chronic diseases associated with the musculoskeletal body will be reduced. (Bellissimo et al., 2022) The best way to think about calisthenics is to think like push-ups, planks, squats, and dynamics stretches when working out. Additionally, calisthenics can be scalable and adaptable to any person’s fitness level without heavy gym equipment or HIIT workouts. For individuals dealing with musculoskeletal conditions like low back pain or associated pain symptoms, calisthenics is a safer and more effective option. Calisthenics can even help with cognitive decline associated with musculoskeletal disorders by reducing comorbidities correlated with the muscles and cognitive function. (Osuka et al., 2020) How It Supports Musculoskeletal Health? Musculoskeletal pain is a multi-factorial condition that involves environmental factors that cause long-term pain and disability. (Caneiro et al., 2021) Everyday motions can cause strain and fatigue to the various muscle groups and, over time, can affect the joints in the extremities. For individuals dealing with musculoskeletal disorders, calisthenics can offer numerous benefits to reduce pain-like symptoms associated with the musculoskeletal system: - Improved Core Stability: Calisthenics can help strengthen the core muscles, providing the necessary stability to reduce low back pain. (Zemkova & Zapletalova, 2022)
- Enhanced Mobility: Calisthenics can utilize gentle functional movements within the upper and lower extremities to help preserve the joint’s range of motion.
- Injury Prevention: Individuals incorporating calisthenics for muscle pain will notice that their postural muscles are getting stronger, thus improving body biomechanics and reducing compensatory movements.
- Neuromuscular Re-education: Calisthenic exercises help retrain muscles to fire appropriately, which is excellent for individuals with a sedentary lifestyle. Individuals with a sedentary lifestyle who start doing calisthenic exercises will notice a positive effect on energy expenditure, endothelial function, and muscle improvement. (Mear et al., 2022)
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*
What type of exercise is recommended for individuals who want to exercise before bed? Exercising Before Bed Exercising sounds like a good way to tire the mind and body before bed. However, research shows that moderate to vigorous exercise later in the day can negatively impact sleep quality. (Alkhaldi E. H. et al., 2023) - To improve sleep, it is recommended that you exercise in the morning or earlier in the day, at least four hours before bed.
- Individuals who exercise later should aim for lighter activities, such as non-strenuous walking or gentle, restorative yoga.
- Light physical activity, like a slow walk after dinner, is OK.
Advantages Daily exercise improves sleep quality. (Johns Hopkins Medicine, 2025) Mild exercise before bed and engaging in light activities like walking or stretching can positively affect health (Hijikata Y, Yamada S. 2011). These include: - Decrease muscle tension
- Improve digestion
- Improve blood sugar regulation
- Relax the mind and body
Disadvantages The nervous system naturally switches between active and calm. It is ready to work and engage in physical activities when it is active. When it is resting, sleep occurs. Activating the nervous system before bed can affect sleep, and exercising can affect body temperature, producing sleep challenges. Typically, body temperature decreases as the body prepares for sleep. Exercising before bed can increase core temperature and disrupt the process. (Szymusiak R. 2018) Moderate or vigorous physical activity close to going to sleep can: (Alkhaldi E. H. et al., 2023) - Make it more difficult to fall asleep
- This leads to more waking up during the night.
- Decrease sleep quality
Recommended Types of Exercise Pre-bedtime activities should not be vigorous or engaging enough to make the body and mind more alert. Some exercises to calm the body and mind before bed include: (Sleep Foundation, 2023) Restorative Yoga - Yoga Nidra and other low-intensity yoga can help promote sleep.
- More intense forms of yoga, such as vinyasa/flow, should be done earlier.
Tai Chi - A Chinese practice that incorporates slow, gentle movements and focuses on breathing to promote peace and relaxation.
Slow Walking - Walking at a leisurely pace can help the body unwind and relax.
A slow heart rate and breathing indicate that the activity is calming and not stimulating. Exercises to Avoid Moderate to high-intensity workouts before bed that increase breathing and heart rate can disrupt sleep. Individuals who struggle to fall asleep or get restful sleep should try reducing the intensity of certain exercises or avoiding them one to two hours before bed. Examples of moderate to vigorous exercises include: (American Heart Association, 2024) - Gardening or heavy yard work
- Running
- Brisk walking
- Cycling
- Dancing
- Sports activities
Working Out In The Evening Sometimes, exercising later in the day or close to bedtime is the only time to get physical activity. If this is the case, late exercise is better than no exercise at all, but there are ways to lessen its impact on sleep, including: - Light physical activity, like walking, can be done up to an hour before bed.
- Do more intense exercises at the beginning of the workout.
- End the workout with a cooldown, like walking or stretching, to relax the mind and body.
- Know how your workout schedule impacts your sleep, and adjust as necessary.
How Long After Working Out to Go To Sleep? For individuals who want restful and uninterrupted sleep, experts recommend waiting one to two hours after a moderate or vigorous workout to go to bed. (Harvard Health Publishing, 2024) (Johns Hopkins Medicine, 2025) Injury Medical Chiropractic & Functional Medicine Clinic Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice. Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies that are available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how they may assist in a particular care plan or treatment protocol. To discuss the subject matter above further, please contact Dr. Alex Jimenez or us at 915-50-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Alkhaldi, E. H., Battar, S., Alsuwailem, S. I., Almutairi, K. S., Alshamari, W. K., & Alkhaldi, A. H. (2023). Effect of Nighttime Exercise on Sleep Quality Among the General Population in Riyadh, Saudi Arabia: A Cross-Sectional Study. Cureus, 15(7), e41638. https://doi.org/10.7759/cureus.41638 Johns Hopkins Medicine. (2025). Exercising for better sleep. https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep Hijikata, Y., & Yamada, S. (2011). Walking just after a meal seems to be more effective for weight loss than waiting for one hour to walk after a meal. International journal of general medicine, 4, 447–450. https://doi.org/10.2147/IJGM.S18837 Szymusiak R. (2018). Body temperature and sleep. Handbook of Clinical Neurology, 156, 341–351. https://doi.org/10.1016/B978-0-444-63912-7.00020-5 Sleep Foundation. (2023). Bedtime routines for adults. https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults American Heart Association. (2024). American Heart Association recommendations for physical activity in adults and kids. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults Harvard Health Publishing. (2024). Does exercising at night affect sleep? https://www.health.harvard.edu/staying-healthy/does-exercising-at-night-affect-sleep
Could older individuals who do not have symptoms of shoulder pain or loss of shoulder and arm function have a rotator cuff tear? Rotator Cuff Tear Physical Therapy A rotator cuff tear is a common injury to the four muscles and tendons surrounding and stabilizing the shoulder joint. Studies have shown that (Geary M. B., & Elfar J. C. 2015) - 30% of those under the age of 70
- 70% of those over age 80 have a rotator cuff tear.
Physical therapy is often recommended as a first-line initial treatment for rotator cuff pain. In most cases, a rotator cuff tear will not need surgical treatment. Determining when surgery is necessary depends on several factors a patient can discuss with their healthcare provider. Causes - Overuse and repetitive motions
- Trauma (e.g., falls, collisions)
- Age-related degeneration
Symptoms - Shoulder pain, especially with overhead or rotational movements
- Weakness and difficulty raising the arm
- Clicking or grinding sounds in the shoulder
- Limited range of motion
Treatment The goal of physical therapy for a rotator cuff tear is not necessarily to heal the torn tendon but to relieve pain and improve strength by reducing inflammation and restoring shoulder joint mechanics. This is achieved through physical therapy, ice application, anti-inflammatory treatments like medications, and cortisone injections. Physical Therapy The goal of physical therapy is to improve the function of the muscles that surround the shoulder. Physical therapy targets the smaller muscles around the shoulder that are commonly neglected. By strengthening these muscles, the treatment can help compensate for damaged tendons and improve the mechanics of the shoulder joint. A chiropractic physical therapy team will develop a personalized exercise program. Generally, rehabilitation will start with gentle range of motion exercises that can be accomplished using the arms to lift a mobility stick/wand overhead. Shoulder Pulleys - These improve shoulder range of motion and flexibility.
Isometric Exercises - These exercises are for the rotator cuff muscles and may then be started.
- This exercise can improve the contracting of the muscles around the shoulder and offer more support to the shoulder joint.
Scapular Stabilization Exercises - These can also be done to improve the muscles surrounding the shoulder blade's function.
- This can help improve how the shoulder joint, arm, and scapulae move together when using the arm.
Advanced Strengthening - Advanced exercises can be done with a dumbbell or resistance band.
Consult your healthcare provider or physical therapist before starting these or any other exercises for a rotator cuff tear. Doing exercises correctly prevents further pain, injury, or shoulder problems. Specific, focused exercises can help expedite and regain normal shoulder function. Injury Medical Chiropractic and Functional Medicine Clinic The prognosis for rotator cuff tears depends on the severity of the tear and the individual's overall health. With proper treatment, most people can regain the full function of their shoulders. However, some may experience ongoing pain or limitations in severe cases. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to build optimal health and wellness solutions. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to contact Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Geary, M. B., & Elfar, J. C. (2015). Rotator Cuff Tears in the Elderly Patients. Geriatric orthopaedic surgery & rehabilitation, 6(3), 220–224. https://doi.org/10.1177/2151458515583895
For individuals who are looking to lower blood pressure, can walking help? Walking To Lower Blood Pressure A walking regimen is an accessible workout that can be done almost anywhere at no cost, effectively lowering blood pressure and improving overall health. Studies show that individuals who use walking as a workout for three months have improved systolic blood pressure, which is the top number that measures the pressure in the arteries as the heart beats. (McMullan S., Nguyen C., & Smith D. K. 2022) How It Works Walking is an excellent way to get active. It can be done almost anywhere, including on a treadmill, outdoors, or around the house. Exercising lowers blood pressure by strengthening the heart, leading to the heart pumping blood more effectively when it is stronger. This causes less resistance to the blood vessels, which lowers overall blood pressure. (Hegde S. M., & Solomon S. D. 2015) The benefits of walking include: (American Heart Association, 2024) - Weight loss and management
- Lowers stress
- Improves mental health by reducing anxiety.
- Improves sleep quality
- Improves cognition
- Strengthens the heart
- Promotes bone health and reduces the risk of osteoporosis.
Knowing When to Take A Blood Pressure Reading Various factors can affect blood pressure readings and can include: - Nervousness
- Eating a meal
- Drinking caffeine
- Exercise can affect blood pressure readings.
Knowing how and when to take a blood pressure reading after walking can help prevent false elevated numbers. According to the CDC, individuals should wait at least 30 minutes after exercise before taking a reading (Centers for Disease Control and Prevention, 2024). Exercise and walking have been shown to cause an immediate reduction in systolic blood pressure. This is known as post-exercise hypotension and is normal. The reduction lasts around 24 hours after exercising and is more noticeable in those with high blood pressure. Consistent exercise and walking will cause a longer, more sustained blood pressure reduction. (Hegde S. M., & Solomon S. D. 2015) Taking Blood Pressure at Home Taking blood pressure can improve accuracy and reduce inaccurate readings. To do: (Centers for Disease Control and Prevention, 2024) - It is recommended not to talk while the blood pressure is being taken.
- Apply the blood pressure cuff snugly around the arm.
- Place your arm on a table, level with your heart.
- Sit in a chair, keep your feet flat on the floor, and do not cross your legs or lean back on the chair.
- It is recommended not to eat or drink 30 minutes before and to have an empty bladder.
Pace and Intensity A study found that walking three to five times weekly for 20 to 40 minutes at a moderate pace for three months can lower systolic blood pressure. However, various groups determined BP rates differently by measuring heart rate, VO2 max/the maximum volume of oxygen you can use simultaneously, and walking speed. (McMullan S., Nguyen C., & Smith D. K. 2022) Increasing Workout Intensity Individuals with hypertension who walk may want to increase workout intensity to challenge themselves for added fitness. This can include: - Walk faster
- Use intervals - walk as fast as you can for a minute or two at a time.
- Add inclines
- Use ankle or wrist weights or a weighted vest.
- Walking with someone to challenge each other to push a little harder.
- Try other places to walk.
Always talk to a healthcare provider if you are starting a walking workout for the first time, want to increase walking intensity, and take medications prescribed by a healthcare provider. Hypertensive Crisis A hypertensive crisis is when a person's blood pressure is extremely high, can cause life-threatening conditions like stroke, and is a medical emergency. It is a blood pressure of 180/120 mm Hg or higher. (American Heart Association, 2024) If you get a blood pressure reading of 180/120 mm Hg or higher at home, wait five minutes and take another reading. If the blood pressure is still high, immediately contact a healthcare provider. (American Heart Association, 2024) If the individual is experiencing the below symptoms, call 911 (American Heart Association, 2024) - Chest pain
- Shortness of breath
- Vision changes
- Difficulty speaking
- Weakness
- Numbness
- Back pain
Injury Medical Chiropractic and Functional Medicine Clinic Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to build optimal health and wellness solutions. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References McMullan, S., Nguyen, C., & Smith, D. K. (2022). Can Walking Lower Blood Pressure in Patients With Hypertension? American Family Physician, 105(1), 22–23. Hegde, S. M., & Solomon, S. D. (2015). Influence of Physical Activity on Hypertension and Cardiac Structure and Function. Current hypertension reports, 17(10), 77. https://doi.org/10.1007/s11906-015-0588-3 American Heart Association. (2024). Getting active to control high blood pressure. https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/getting-active-to-control-high-blood-pressure Centers for Disease Control and Prevention. (2024). Measure your blood pressure. Retrieved from https://www.cdc.gov/high-blood-pressure/measure/ American Heart Association. (2024). Understanding blood pressure readings. https://www.heart.org/en/health-topics/high-blood-pressure/understanding-blood-pressure-readings American Heart Association. Association, A. H. (2024). When to call 911 about high blood pressure. https://www.heart.org/en/health-topics/high-blood-pressure/understanding-blood-pressure-readings/hypertensive-crisis-when-you-should-call-911-for-high-blood-pressure
Can modified workouts and/or having a personal trainer design an alternate fitness routine while in injury recovery help injured individuals and athletes maintain fitness? Maintain Fitness During Injury Recovery Individuals with personal, work, or sports injuries must take time off to rest, recover, and rebuild. However, there are ways to maintain fitness and endurance levels while unable to engage in full workouts and exercise. Fitness Base Injured individuals and athletes will lose a certain amount of fitness during recovery. After all, the body is injured and needs to focus most of its attention on healing to get back to normal. Deconditioning is a fact of life when the body stops exercising, but there are ways to stay active to maintain a fitness base. Individuals can modify or scale back exercise. Before exercising after an injury, get a doctor's approval. Then, follow their recommendations. (Garber C. E. et al., 2011) Even if one body part or joint is immobilized, cross-training principles can help individuals discover new ways to stay fit while rehabilitating. The key is to have the right attitude and remain active within tolerance levels until the injury is healed. Trying new things may take some creativity and flexibility, but most find training through injury is possible and easy. Here are ways to continue working out while recovering. Lower Back Injury Workout Talk with a doctor or sports doctor to understand exercise limitations before modifying workouts. Walking, swimming, or recumbent cycling are generally safe for individuals with a lower back injury. These workouts can help maintain cardiovascular fitness. An example of a modified workout may consist of the following: - Warm up before exercising.
- Perform the workout on Monday, Wednesday, and Friday.
- Perform each exercise for 30 to 60 seconds with 15 seconds of rest between exercises.
- Complete the entire circuit three to four times.
- Complete 30 to 60 minutes of non-weight-bearing cardiovascular exercises on Tuesday, Thursday, and Saturday.
- Chest Press
- Lat Pulldown
- Overhead Press
- Leg Extension
- Wall Sit
Shoulder and Elbow Injury Workout Shoulder or other upper body injuries often make it possible to continue traditional cardiovascular exercise because the lower body can be fully exercised. Walking, stair climbing, stationary cycling like an under-desk bike, and the elliptical trainer all work. Circuit training routines will maintain strength and power in the non-injured muscles and joints. The following example routine can be done four to five times weekly. - Warm-up.
- Perform each exercise for 30 to 60 seconds, allowing 15 seconds of rest between exercises.
- Complete the entire routine three to four times.
- Stationary cycling for two minutes at a moderate pace and two at a higher intensity.
- Leg Press
- Elliptical trainer for two minutes at a moderate pace and two at a higher intensity.
- Ab Crunches
- Walking Lunges
- Low Back Extensions
- Treadmill walking for two minutes at a moderate pace and two at a higher intensity or incline.
- Wall sits
Ankle and Foot Injury Workout If the doctor approves, individuals can use a rowing machine or a stationary bike with one leg or swim a few laps. As a doctor or physical therapist recommends, individuals may also need an ankle brace or other support. A sports doctor or personal trainer can help recommend other non-weight-bearing cardiovascular exercises for 30 to 60 minutes three times weekly. Here is a sample workout to try: - Warm-up.
- Perform the workout on Monday, Wednesday, and Friday.
- Perform each exercise for 30 to 60 seconds with 15 seconds rest between exercises.
- Complete the workout three to four times.
- Leg Extensions
- Chest Press
- Lat Pulldown
- Overhead Press
- Seated Cable Rows
- Incline Push-Up
- Bicycle Crunches
- Hanging Leg Raise
Leg and Knee Injury Workout Leg and knee injuries can be limiting, as most endurance exercise requires flexion and knee joint extension. One-legged cycling or using an upper-body ergometer/handcycle are options. Swimming may be possible if the individual uses a pull buoy to keep them from kicking or using their legs. Here are two circuit workout examples: Circuit 1 - Warm-up.
- Perform this on Monday, Wednesday, and Friday.
- Perform each exercise for 30 to 60 seconds with 15 seconds of rest between exercises.
- Complete the workout three to four times.
- Pull-Up or Assisted Pull-Up
- Chest Press
- Lat Pulldown
- Overhead Press
Circuit 2 - Warm-up.
- Perform the workout on Tuesday, Thursday, and Saturday.
- Perform each exercise for 30 to 60 seconds with 15 seconds of rest between exercises.
- Complete the workout three to four times.
- Seated Russian Twist
- Ab Crunch
- V-Sit ab exercise
Injury Medical Chiropractic and Functional Medicine Clinic Individuals may need significant rest time to heal properly, so consult a doctor on the balance of rest and training. Doing the exercises prescribed by the physical therapist during rehabilitation is important. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to contact Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Garber, C. E., Blissmer, B., Deschenes, M. R., Franklin, B. A., Lamonte, M. J., Lee, I. M., Nieman, D. C., Swain, D. P., & American College of Sports Medicine (2011). American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Medicine and science in sports and exercise, 43(7), 1334–1359. https://doi.org/10.1249/MSS.0b013e318213fefb
The vastus lateralis is a muscle on the outside part of the thigh. Injuries to the muscle include strains, tendinitis, femoral nerve compression, and others. Can rehabilitation like heat and ice, massage, and strength and mobility exercises help individuals return to normal activities and function? Vastus Lateralis Muscle The vastus lateralis is the largest of the four quadriceps muscles on the thigh's outer portion. The vastus lateralis helps extend the knee joint and maintain the knee position when walking or running. The vastus lateralis functions to work with the other quad muscles to help extend the knee joint. Anatomy Most muscles are attached to bone points of attachment, called the origin and insertion points. The vastus lateralis origin and insertion points are as follows (Vieira, EPL. 2017) Origin - The origin is on the upper inter-trochanteric line of the femur or thigh bone.
- It also arises from the base of the greater trochanter and the linea aspera, the supracondylar ridge, and the lateral intermuscular septum.
Insertion - From its origin, the muscle courses down the lateral thigh and inserts as part of the lateral quadriceps tendon on the tibial tubercle, an elevated portion of the upper shin.
- The muscle is a large, flat structure with different attachments and a flat aponeurosis or sheath of connective tissue on the outer thigh.
- The femoral nerve from lower back levels two, three, and four controls or innervates the muscle.
- Blood supply to the muscle goes through the lateral circumflex femoral artery of the upper thigh.
Function The muscle works with the other quadriceps muscles to extend or straighten the knee. The quads are responsible for functional activities like walking, running, climbing stairs, and getting up from a seated position. The vastus lateralis and the iliotibial band, which courses down the lateral thigh next to this muscle, form the lateral wall of the thigh. The vastus lateralis is on the opposite side of the vastus medialis muscle on the inner portion of the thigh. These muscles work together to maintain the appropriate position of the patella/kneecap in the femoral groove of the thigh bone. Malfunctioning these muscles properly can lead to knee pain from patellofemoral stress syndrome. (American Academy of Orthopaedic Surgeons, 2024) Conditions Many different injuries and conditions can affect the vastus lateralis and quad muscles, especially in athletes or active individuals. These injuries can cause vastus lateralis pain and other problems. (Timothy J. Von Fange, 2024) Some of the injuries and conditions include: Patellofemoral Stress Syndrome - PFSS - This occurs when the kneecap tracks improperly in the femoral groove of the knee joint.
- This leads to pain and difficulty when walking and running.
Vastus Lateralis Strain - A sudden force on the thigh can cause the quad muscle to be strained.
- If the vastus lateralis suffers a pull injury, individuals may have pain, muscle swelling, thigh bruising, and walking difficulties.
Patellar Tendinitis - Irritation of the quad tendon that courses over the kneecap can cause patellar tendinitis.
Femoral Nerve Compression Weakness - The femoral nerve may become pinched or irritated from a herniated disc, lumbar stenosis, or arthritis.
- Pain, numbness, tingling, or weakness in the thigh may result.
Iliotibial Band Friction Syndrome - Tight or weak muscles can irritate the IT band, and the vastus lateralis muscle can be affected.
Injury Rehabilitation Injury to the vastus lateralis or quad muscles can cause pain, swelling of the thigh, or limited walking ability. Various treatments are available to help expedite recovery. A primary healthcare provider may recommend working with a physical therapy team. Self-care techniques can include: Heat and Ice - Ice may be applied to the lateral thigh the first few days after injury to control pain and decrease swelling and inflammation.
- Ice should be applied for 10 to 15 minutes.
- Individuals may switch to heat two to three days after to promote circulation and improve tissue mobility.
- Heat should be applied for 10 to 15 minutes.
Massage - Massage can help decrease pain and promote circulation.
- Massage techniques can improve tissue mobility before stretching to help improve quadriceps motion.
Exercises and Stretching A physical therapy team will prescribe certain exercises and stretches to help regain strength and range of motion. After an injury, quad stretching can improve the mobility and function of the muscle group. Prone Towel Quad Stretch - Lie on your stomach and place a towel or strap around the ankle.
- Bend the knee up, and gently pull on the towel to bend the knee fully.
- A pulling sensation should be felt in the front of the thigh.
- Hold the stretch for 30 seconds and release.
- Repeat three times.
Half-kneeling Quad and Hip Flexor Stretch - Kneel on one knee.
- Slowly move forward until a stretch is felt in the front of the hip and thigh.
- Hold this position for 30 seconds.
- Relax back to the starting position.
- Repeat three times.
Back Exercises If femoral nerve irritation coming from the lower back is causing thigh pain or weakness, exercises to release the nerve may be helpful and can include: - Prone press-ups
- Supine lumbar flexion
- Lumbar side glides
The exercises are designed to relieve pressure on the lumbar nerve, and postural correction exercises may be performed to maintain decompression. Strengthening Weakness to the vastus laterals and quads may be causing injury, and strengthening exercises may be prescribed during rehabilitation and can include: - Hip-strengthening exercises
- Straight leg raises
- Leg extension exercises
- Lunges
- Squats
Strengthening exercises should be done two to four times weekly with appropriate rest between sessions. Functional Training A physical therapist may recommend functional training to restore normal function. (Ramírez-delaCruz, M. et al., 2022) - Balance exercises and sport-specific plyometric training may be recommended to ensure the quad functions normally.
- Most quadriceps and vastus lateralis muscle injuries heal within six to eight weeks.
- Recovery may be shorter or longer depending on the nature of the injury.
Injury Medical Chiropractic and Functional Medicine Clinic By understanding the anatomy and function of the vastus lateralis muscle, a healthcare provider can help individuals understand their specific injury and develop a treatment program to rehabilitate the muscle properly. At Injury Medical Chiropractic and Functional Medicine Clinic, we focus on what works for you and strive to develop fitness and better the body through research methods and total wellness programs. These natural programs use the body’s ability to achieve improvement goals, and athletes can condition themselves to excel in their sport through proper fitness and nutrition. Our providers use an integrated approach to create personalized programs, often including Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine principles. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies that are available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to contact Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Vieira EPL. (2017). Anatomic study of the portions long and oblique of the vastus lateralis and vastus medialis muscles. J Morphol Sci., 28(4), 0-. http://www.jms.periodikos.com.br/article/587cb49f7f8c9d0d058b47a1/pdf/jms-28-4-587cb49f7f8c9d0d058b47a1.pdf American Academy of Orthopaedic Surgeons. (2024). Patellofemoral pain syndrome. https://orthoinfo.aaos.org/en/diseases--conditions/patellofemoral-pain-syndrome/ Timothy J Von Fange. (2024). Quadriceps muscle and tendon injuries. UpToDate. https://www.uptodate.com/contents/quadriceps-muscle-and-tendon-injuries/print Ramírez-delaCruz, M., Bravo-Sánchez, A., Esteban-García, P., Jiménez, F., & Abián-Vicén, J. (2022). Effects of Plyometric Training on Lower Body Muscle Architecture, Tendon Structure, Stiffness, and Physical Performance: A Systematic Review and Meta-analysis. Sports medicine - open, 8(1), 40. https://doi.org/10.1186/s40798-022-00431-0
Individuals getting into fitness may wonder whether they should join a gym or exercise at home. Is there an advantage to one versus the other? Gym or Home Exercising, whether at the gym or at home, depends on individual preference and budget. The first step is committing to a fitness health plan. Where to work out depends on the individual and their characteristics. For those who are self-motivated and will exercise no matter what, a home workout may be the best option. (Essery R. et al., 2017) Going to a gym may be a better choice for those who find too many distractions at home and other things to do besides the workout, like laundry, checking the phone, cleaning, etc. Working out at home is convenient; it takes driving out of the equation, changing into gym clothes, and going at the right time. However, the gym provides fewer distractions, community access, equipment like weights and cardiovascular machines, and group fitness classes. Each has pros and cons. Pros and Cons - The Gym Pros - Gym features and resources
- Motivation
- Focus
- Classes
- Community
Cons - Membership fees
- Inconvenience
- Too many people
Pros of a Gym Features and Resources - Exercise can be so much easier when there are plenty of options.
- There are various machines, such as treadmills, ellipticals, stair climbers, stationary bikes, and rowing machines.
- Weights and machines, free weights, cable machines, bands, and more.
Motivation - Paying for a membership can be a motivating factor to regularly working out.
- There is a friendly, competitive vibe with the other members who can help motivate each other.
Focus - Exercising at the gym can help maintain focus on fitness goals.
- No chores, kids, or distractions to break off from the workouts.
Classes - Working out in a class can increase motivation and make working out fun.
- There are online classes for working out at home, but it's not the same as going to the gym and being around people.
- Other features like a swimming pool, hot tub, tennis courts, etc may be available.
Community - Working out with others can give a sense of community.
- People draw energy from others, pushing us to work harder.
Cons of a Gym Gym membership drawbacks. Cost - Membership fees can cause stress.
- Some high-end gyms charge more than $100 monthly, while smaller gyms may charge only $10.
Inconvenience - Going to the gym includes packing a bag, driving there, parking, and waiting for the machines, weights, etc.
- Total time will be longer because of the drive time.
Too Many People - At times, the gym can be packed with people.
- Sometimes, individuals talk too loudly on their phones, leave sweat on the machines, and do not put weights away.
- These could be the days or nights to work out at the house.
At Home Workouts Pros - Cost
- Convenience
- Mix workouts
Cons Pros at Home For some, home workouts could be the better option, and the benefits include: Cost - There's no membership fee.
- Individuals can do bodyweight workouts that require no equipment.
- Develop a house gym with inexpensive resistance bands, a few weights, and an exercise ball.
Convenience - Individuals do not have to get their gym bag, drive, and arrange for child care.
- Individuals can work out in pajamas or underwear.
- Individuals can also work out whenever they like if they need to split their workouts or work out at a specific time.
Mix Workouts - Although gyms also mix things up, individuals can do it at home at their convenience.
- Combining weights and cardio and finishing up with yoga.
- Individuals can go outside, watch exercise videos, stream live classes, use fitness mirrors, play exercise games, or download workout apps.
- There is also versatile home gym equipment.
Cons at Home These can cause individuals to lose home workout motivation. Space - Although not much space is needed to work out, wanting to use a treadmill or other large equipment might not be practical, which could lead to boredom.
Excuses - There can be endless excuses to skip a workout.
- Individuals who are not self-motivated might avoid workouts with chores or other important home tasks.
Boredom - At a gym, there is energy potential that motivates individuals to move.
- If there is not enough exercise variety at home, boredom can set in.
Injury Medical Chiropractic and Functional Medicine Clinic Injury Medical Chiropractic and Functional Medicine Clinic treats patients’ injuries and chronic pain syndromes. We focus on improving ability through flexibility, mobility, and agility programs tailored to the individual. We use in-person and virtual health coaching and comprehensive care plans to ensure every patient’s personalized care and wellness outcomes. Our providers use an integrated approach to create customized care plans that include Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine principles. Our goal is to relieve pain naturally by restoring health and function to the body. Suppose he feels the individual needs other treatment. In that case, they will be referred to a clinic or physician best suited for them. Dr. Jimenez has teamed up with the top surgeons, clinical specialists, medical researchers, and premier rehabilitation providers to provide our community with the best clinical treatments. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies 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 they may assist in a particular care plan or treatment protocol; therefore, to discuss the subject matter above further, don't hesitate to contact Dr. Alex Jimenez or us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Essery, R., Geraghty, A. W., Kirby, S., & Yardley, L. (2017). Predictors of adherence to home-based physical therapies: a systematic review. Disability and Rehabilitation, 39(6), 519–534. https://doi.org/10.3109/09638288.2016.1153160
Can incorporating walking help accomplish health goals for individuals trying to burn fat? Walking To Burn Calories and Fat Walking has many wonderful benefits that include: - Improving fitness
- Strengthening bones
- Easing joint pain
- Improving mental health
What to know Taking it easy at first and steadily working on the basics can help individuals reach their health goals. Two keys to burning more fat when walking are: - Walk with enough speed and intensity to burn fat for energy.
- The longer you walk, the more stored fat is burned instead of the sugars for quick bursts of exercise.
While any exercise can burn calories, brisk walking and other aerobic exercises are especially recommended for burning internal abdominal visceral fat. This fat contributes to the waistline and increases the risk of diabetes and heart disease. (Bairapareddy, K. C. et al., 2018) Fat-Burning Zone The American Heart Association categorizes brisk walking at a pace of 2.5 miles per hour as a moderate-intensity aerobic activity. (American Heart Association, 2024) The target heart rate for exercising at this level of intensity should be 50% to 70% of an individual's maximum heart rate. For more vigorous activities, the heart rate should be about 70% to 85% of an individual's maximum heart rate. (American Heart Association, 2021) Working out at a low to moderate intensity can help burn fat because the body uses stored fat as fuel compared with workouts of higher intensity that depend on carbohydrates. (Carey D. G. 2009) The heart rate range for this zone varies by age. An age heart rate zone chart can help individuals find the right numbers. While exercising, take your pulse to check your heart rate. Heart rate apps and pulse monitors have been built into activity monitors and smartwatches. While exercising in this zone, breathing is heavier, and there is a feeling of increased exertion and sweating, but individuals should be able to carry on a conversation. (Centers for Disease Control and Prevention, 2022) - Beginners should gradually build up walking time and speed.
- A beginner's walking plan starts with 15 minutes daily, five days a week, and continued improvement in walking technique.
- Increase walking time by 5 minutes per session each week.
Increasing Walking Intensity If the heart rate is still below 60% of the maximum heart rate, individuals need to intensify the workout to burn fat. Ways to do this include: Adding Distance and Time Make the walk longer to keep the body working harder and maintain a brisk pace. Adding additional minutes will burn additional stored fat. However, since not everyone has the time, there are other options. Picking Up The Pace Even for a short walk, make a goal to perform faster than normal, walking faster using correct posture, arm motion, and a powerful stride. It can help to time the walking route and challenge yourself to complete it faster each time. One study examined individuals walking 3.6 miles per hour, 4.1 mph, and 4.6 mph. Accelerating to 4.6 mph burned more than 50% more calories than going from 3.6 mph to 4.1 mph. (Schwarz, M. et al., 2006) Adding Intervals Intervals add intensity and also help to increase overall pace. Using the aforementioned strategies to walk faster to incorporate intervals, where individuals increase their speed for a set distance or time, alternating with a slower pace. Research on individuals with diabetes found that those who did interval walking for four months lost six times as much weight as those who walked at a steady pace. (Karstoft K. et al., 2013) Adding Hills and/or Stairs Incorporating hills or stair-climbing into some walking sessions helps you stay challenged and makes workouts more intense. If there is no access to outdoor hills or stairs, use a treadmill - start with a slight incline and work up to a steeper one, or get on a stair-stepping machine at the gym. There is no need to walk briskly on hills, as one study showed that walking slowly on an incline was an effective workout that didn't cause knee joint stress, especially for obese individuals. (Haight, D. J. et al., 2014) Switch Up Workouts Mix up different walking workouts like intervals, short and fast walks, and long and moderate walks. Meditative, mindful walks also have stress-reducing benefits that help lower cortisol, which can contribute to weight gain. Individuals who can't spend 45 continuous minutes walking make the most of the available time. Try and fit in two to four 15-minute walks at a brisk pace. It's also recommended to include other types of moderate-intensity exercise and activities that include: - Bicycle riding on level terrain
- Water aerobics
- Using an elliptical trainer
- Ballroom dancing
- Gardening
- Doubles tennis or pickleball
Challenge the body in new ways to burn fat, build muscle, and raise basal metabolic rate. With a boosted metabolism, the body burns more calories all day. Sample Walking Workout You can use a treadmill or walk outside. Make sure you have athletic shoes that are flat and flexible and have the proper support and cushioning for a long walk. Wear breathable clothing, which allows freedom of movement and wicks away sweat. Warmup - Start with 5 to 10 minutes of easy walking, increasing speed gradually.
- The warmup is important to burn stored blood sugar and deplete the ready energy stored in the muscles.
- This signals the body that a longer exercise session is underway.
- As a result, the body prepares to burn stored fat.
Pick Up The Speed - To burn fat, the body needs to be in the fitness zone, with a heart rate of 60% to 70% of the maximum heart rate.
- Check heart rate every 10 minutes to stay in the zone.
Stay In The Fitness Zone - For 30 to 50 minutes or more.
- If your heart rate dips, pick up the speed.
Cool Down - End with 5 to 10 minutes at an easier pace to cool down.
Injury Medical Chiropractic and Functional Medicine Clinic Using an integrated approach to treat and prevent injuries and chronic pain syndromes, improve flexibility, mobility, and agility, and help individuals return to normal activities, Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers, trainers, and specialists to develop a personalized fitness program. Each case is different and requires reviewing individual medical history and physical examination to determine the proper training plan. Dr. Jimenez has partnered with top trainers, clinical specialists, medical researchers, and rehabilitation providers to provide the most effective treatments and fitness training plans. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies that are 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 get in touch with Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Bairapareddy, K. C., Maiya, A. G., Kumar, P., Nayak, K., Guddattu, V., & Nayak, V. (2018). Effect of aerobic exercise on echocardiographic epicardial adipose tissue thickness in overweight individuals. Diabetes, metabolic syndrome, and obesity: targets and therapy, 11, 303–312. https://doi.org/10.2147/DMSO.S145862 American Heart Association. (2024). American Heart Association Recommendations for Physical Activity in Adults and Kids. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults American Heart Association. (2021). Target Heart Rates Chart. https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates Carey D. G. (2009). Quantifying differences in the "fat burning" and aerobic zones: implications for training. Journal of strength and conditioning research, 23(7), 2090–2095. https://doi.org/10.1519/JSC.0b013e3181bac5c5 Centers for Disease Control and Prevention. (2022). Measuring Physical Activity Intensity. Retrieved from https://www.cdc.gov/physicalactivity/basics/measuring/index.html Schwarz, M., Urhausen, A., Schwarz, L., Meyer, T., & Kindermann, W. (2006). Cardiocirculatory and metabolic responses at different walking intensities. British journal of sports medicine, 40(1), 64–67. https://doi.org/10.1136/bjsm.2005.020198 Karstoft, K., Winding, K., Knudsen, S. H., Nielsen, J. S., Thomsen, C., Pedersen, B. K., & Solomon, T. P. (2013). The effects of free-living interval-walking training on glycemic control, body composition, and physical fitness in type 2 diabetic patients: a randomized, controlled trial. Diabetes care, 36(2), 228–236. https://doi.org/10.2337/dc12-0658 Haight, D. J., Lerner, Z. F., Board, W. J., & Browning, R. C. (2014). A comparison of slow, uphill, and fast level walking on lower extremity biomechanics and tibiofemoral joint loading in obese and nonobese adults. Journal of Orthopaedic Research: official publication of the Orthopaedic Research Society, 32(2), 324–330. https://doi.org/10.1002/jor.22497
For individuals wanting to try Pilates for back pain and exercise, can learning how to find their neutral spine help improve flexibility and increase the range of motion in the joints? Pilates Neutral Spine Pilates is a functional exercise modality emphasizing core stability, which is fundamental to developing a balanced body. The exercises strengthen the muscles, improve flexibility, and increase the range of motion in the joints. (Kloubec J. 2011) It is considered a functional fitness method because its principles work to establish more graceful, efficient movements from everyday life, such as improving posture. Pilates has shown its effectiveness in that it is often used in physical therapy and rehabilitation settings. (Byrnes, K., Wu, P. J., and Whillier, S. 2018) However, knowing how to find the neutral spine is essential for performing various Pilates exercises correctly. (Barbosa, A. C. et al., 2018) This subtle adjustment during practice may help prevent injury and increase overall performance. A neutral spine is the natural position of the spine when all three curves: - Cervical (neck)
- Thoracic (middle)
- Lumbar (lower)
- Are active and in healthy alignment.
This is the strongest position for the spine when standing or sitting, allowing the body to move more naturally. Alignment The following exercise can help find the neutral spine. Basic Position - Lie on the back with knees bent and feet flat on the floor.
- Ensure the legs are parallel to the hips, knees, heels, and toes.
- Let the arms rest at your sides.
Relax - Relax the body, including the shoulders, neck, and jaw.
- Allow the back to melt into the floor.
- The rib cage will drop when the lower ribs are released to the floor.
Breathe Deep - Inhale all the way into the body, allowing it to move into the back and sides of the rib cage and all the way to the pelvis.
Pelvic Tilt - Exhale and use the abdominals to press the lower spine into the floor in a pelvic tuck. (Eickmeyer S. M. 2017)
- Inhale to release.
- Exhale and pull the lower spine off the floor, creating a pelvic tilt.
- Inhale to release.
Pilates exercises don't use excess energy or tension. Proper alignment and a neutral spine position can ensure that tension is released and excess energy is not exerted. (Byrnes, K., Wu, P. J., and Whillier, S. 2018) When performing the exercise, ensure that the shoulders, neck, and legs are relaxed and not involved in the movement. When Exercising Once a neutral spine is achieved, the goal is to maintain this spinal position during the exercises and when changing positions. - Start by lifting the right leg and placing it back down without letting the hips move.
- Then, repeat the motion with the left leg.
- Engage the abdominal muscles to help stabilize the pelvis, keeping it from moving and maintaining a neutral spine.
- Repeat this process with each leg.
- Once each leg can be lifted easily, test with both legs.
- Exhale deeply and lift the legs while keeping the core and pelvis stable.
- Then, lower them back down.
- When performing this progression, there may be a want to release the abs and let the back arch.
- This will cause a tuck and tilt position away from the neutral spine position.
- If this progression is difficult, keep practicing until you can maintain a neutral spine.
- Once this basic progression feels easy, try additional progressions and positioning.
Visualization Tips Most people have their spines in one of two positions: tucked or tilted. A neutral spine requires individuals to be in between, with the lower abdominals flat and the lower spine's natural curve slightly off the floor. The following visualization can help establish a neutral spine. Balanced Pelvic Placement - Imagine a cup of water sitting on the lower abdomen, a couple of inches below the belly button.
- Allow the abdominal muscles to drop toward the spine, flattening the belly.
- You don't want the water to spill, so the pelvis cannot be tipped forward or tucked under.
Body Scan Meditation - Once the body is relaxed with a balanced alignment on the floor.
- Allow breathing to become deep and full and the abdominals to drop toward the floor.
- The natural neck and lower spine curves should be off the floor.
- Ensure the lower spine is not pressed into the floor, as this indicates a pelvic tilt.
If there is any discomfort or pain when working to increase endurance, seek advice from a healthcare professional. Injury Medical Chiropractic and Functional Medicine Clinic uses an integrated approach to treating injuries and chronic pain syndromes. It offers personalized care plans that improve ability through flexibility, mobility, and agility programs to relieve pain. Our providers use an integrated approach to create personalized care plans for each patient, including Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine principles. Our goal is to relieve pain naturally by restoring health and function to the body. If other treatment is needed, Dr. Jimenez has teamed up with top surgeons, clinical specialists, medical researchers, and rehabilitation providers to provide the most effective treatments. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies 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 get in touch with Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Kloubec J. (2011). Pilates: how does it work and who needs it?. Muscles, ligaments and tendons journal, 1(2), 61–66. Byrnes, K., Wu, P. J., & Whillier, S. (2018). Is Pilates an effective rehabilitation tool? A systematic review. Journal of bodywork and movement therapies, 22(1), 192–202. https://doi.org/10.1016/j.jbmt.2017.04.008 Barbosa, A. C., Vieira, E. R., Silva, A. F., Coelho, A. C., Martins, F. M., Fonseca, D. S., Barbosa, M. A., & Bordachar, D. (2018). Pilates experience vs. muscle activation during abdominal drawing-in maneuver. Journal of bodywork and movement therapies, 22(2), 467–470. https://doi.org/10.1016/j.jbmt.2017.05.002 Eickmeyer S. M. (2017). Anatomy and Physiology of the Pelvic Floor. Physical medicine and rehabilitation clinics of North America, 28(3), 455–460. https://doi.org/10.1016/j.pmr.2017.03.003
Can incorporating various yoga poses help reduce neck tension and provide pain relief for individuals dealing with neck pain? Introduction Within the hustling and bustling of modern life, it is common for many individuals to carry stress in their bodies. When the body deals with everyday stressors, tension, discomfort, and pain can often manifest in the upper and lower portions of the body. When the body’s upper and lower portions deal with these issues, they can cause overlapping risk profiles in the musculoskeletal system. One of the most common musculoskeletal issues is neck pain. It can cause many problems to the cervical portion of the spine and cause the surrounding muscles to become tense and in pain from the stress of everyday responsibilities. Luckily, there are numerous ways to reduce stress from the neck and help relax the affected muscles from discomfort, including yoga. In today’s article, we will look at how neck pain affects the upper body, the benefits of yoga for neck pain, and various yoga poses to reduce the overlapping effects of neck pain. We discuss with certified medical providers who consolidate our patients’ information to assess how neck pain is correlated with everyday stressors that affect the upper body. We also inform and guide patients on how yoga and the various poses can benefit the body and provide pain relief to the surrounding muscles. We also encourage our patients to ask their associated medical providers many intricate and important questions about incorporating yoga into their daily routine to reduce muscle tension and provide clarity to their bodies. Dr. Jimenez, D.C., includes this information as an academic service. Disclaimer. How Does Neck Pain Affect The Upper Body? Do you feel discomfort or pain in your neck and shoulders after a long, hard workday? Do you notice you hunched more than usual when doing your daily routine? Or do you see yourself developing a hunched posture from looking at the computer screen or phone for an extended period? Many of these normal motions are often correlated with the upper body, especially in the neck and shoulder regions, which causes neck pain. As one of the most common problems affecting many people worldwide, neck pain is a multifactorial disease with numerous risk factors contributing to its development. (Kazeminasab et al., 2022) Like back pain, neck pain can have acute and chronic stages depending on the severity and environmental factors leading to its development. The various muscles, ligaments, and tissues surrounding the neck and shoulders keep the neck stable and mobile. When many individuals overuse these muscles in the neck and shoulders repetitively, it can increase neck pain in the upper body in adulthood. (Ben Ayed et al., 2019) When acute neck pain turns chronic, it can cause the individual to be in constant discomfort, pain, and misery, so they start to look for various solutions to reduce the correlating symptoms when speaking to their primary doctors. When many individuals begin to explain to their doctors what their daily routine looks like, many doctors will start to assess and formulate a plan that focuses on any specific description of any injuries, including potential mechanisms, inciting and relieving factors, and pain patterns they have encountered throughout the day to come up with a personalized treatment plan to not only reduce neck pain but also provide relief to tension and discomfort to the body. (Childress & Stuek, 2020) 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*
Can incorporating acupressure provide effective relief and benefits for individuals looking to try natural treatments for common health ailments? Acupressure Acupressure is a type of complementary medicine that is rising in popularity due to its simplicity and accessibility. It can assist in treating various diseases and conditions. (Piyush Mehta et al., 2016) Anyone can learn it, and no special equipment is required. It is an effective and safe therapeutic option with no known side effects. (Youngmi Cho et al., 2021) It is a cost-effective intervention similar to acupuncture. (Lukas Israel et al., 2021) What Is It? The concept of acupressure activates acupoints or pressure points across meridians or channels connected to various organs to balance energy and promote health. Practitioners believe that the quality or state of a person's energy determines their health. (Piyush Mehta et al., 2016) Acupressure is the stimulation of acupoints using either the fingers or a tool. Massage techniques like Amma, Shiatsu, Tui Na, and Thai massage incorporate acupressure in their treatments and follow the same energy channels as acupuncture. The Way It Works Acupressure works similarly to acupuncture. The Gate Control Theory theorizes that pleasure impulses reach the brain four times faster than pain impulses. Continuous pleasurable impulses close the neural gates and block slower messages, like pain. According to this theory, acupressure improves the pain perception threshold. (Piyush Mehta et al., 2016) Stimulating acupoints activates functional responses, like releasing hormones. These hormones serve various functions, physical, like regulating organ function, and mental, like regulating emotions, and releasing them can help improve health and well-being. (Piyush Mehta et al., 2016) - Acupressure is a simple and effective intervention that can be self or professionally administered.
- Acupoints are activated in the elbows, fingers, feet, knuckles, palms, or thumbs.
- Though acupressure doesn’t require specialized tools, they are available for convenience.
- Some practitioners used Bian stones to activate acupoints.
- Modern tools can assist with activating acupoints. (Piyush Mehta et al., 2016)
- Pressing the acupoints is adequate, and inaccuracies are unlikely to cause harm or injury. (Youngmi Cho et al., 2021)
Some of the tools available include: (Piyush Mehta et al., 2016) - Spinal device
- Gloves
- Device for fingers
- Pen
- Ring
- Footwear
- Footboard
- Device for ear
- Clamps
Benefits Acupressure is often used alongside modern medicine, as it treats common or coexisting symptoms, such as anxiety or stress. Some of the conditions for which acupressure may be effective include. Stress and Fatigue Reduction Stress and fatigue are common but often arise alongside other ailments or conditions if persistent or severe, anxiety and fatigue can significantly affect quality of life by reducing an individual's ability to participate in daily activities. In a study looking at shift work nurses who experience stress and fatigue from the intensity of their work, acupressure significantly reduced their symptoms. (Youngmi Cho et al., 2021) In studies with breast cancer survivors, acupressure was also used to decrease fatigue levels and was shown to be an effective and low-cost option for managing persistent fatigue alongside standard care for breast cancer. (Suzanna Maria Zick et al., 2018) (Suzanna M Zick et al., 2016) Can Help With Anxiety and Depression Depression and anxiety can be part of a disorder or exist on their own. Acupressure may help alleviate some of the anxiety and depression that arise as part of a condition or ailment. In the shift work nurses study, acupressure helped decrease anxiety levels. (Youngmi Cho et al., 2021) In other studies, acupressure reduced anxiety scores and improved depressive symptoms in individuals with mild to moderate symptoms. (Elizabeth Monson et al., 2019) (Jingxia Lin et al., 2022) (Suzanna Maria Zick et al., 2018) Pain Reduction Individuals experience physical pain for a variety of reasons. Pain can come from temporary sports injuries, work, sudden awkward movements, and/or chronic illness. Acupressure can effectively reduce pain as a complementary therapy. (Elizabeth Monson et al., 2019) In a study, athletes who had a musculoskeletal sports injury reported decreased pain intensity after three minutes of acupressure therapy. (Aleksandra K Mącznik et al., 2017) In another study, breast cancer survivors showed significant improvements with acupressure. (Suzanna Maria Zick et al., 2018) Nausea Relief Nausea and vomiting are conditions that are common for those who are pregnant or undergoing chemotherapy. It also can be a medication side effect or arise with migraine or indigestion. There is evidence that acupressure may be effective in alleviating symptoms. Some researchers believe a particular type of acupressure known as auricular acupressure is the most effective for treating chemotherapy-induced nausea and vomiting alongside standard treatment. (Jing-Yu Tan et al., 2022) However, further research is needed to determine whether this is a viable, ongoing option for treating nausea and vomiting. (Heather Greenlee et al., 2017) Sleep Better Acupressure can be an effective and low-cost option for managing breast cancer symptoms. One study found relaxing acupressure techniques improved sleep quality and quality of life in breast cancer survivors. Additionally, researchers note that relaxing acupressure is more effective for improving sleep and quality of life than stimulating acupressure. (Suzanna M Zick et al., 2016) Allergy Reduction Allergic rhinitis is inflammation caused by an allergic reaction. Previous trials have found that acupressure could improve overall health by reducing seasonal allergic rhinitis symptoms and the need for allergy medication. (Lukas Israel et al., 2021) Researchers also noted that individuals are likely to adhere to self-applied acupressure therapy as a form of self-massage. (Lukas Israel et al., 2021) Always consult a healthcare provider before starting acupressure treatments, especially if you have any pre-existing health conditions. At Injury Medical Chiropractic and Functional Medicine Clinic, we treat injuries and chronic pain syndromes by developing personalized treatment plans and specialized clinical services focused on injuries and the complete recovery process. Flexibility, mobility, and agility programs are tailored for all age groups and disabilities. If other treatment is needed, individuals will be referred to a clinic or physician best suited to their injury, condition, and/or ailment. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to contact Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Mehta, P., Dhapte, V., Kadam, S., & Dhapte, V. (2016). Contemporary acupressure therapy: Adroit cure for painless recovery of therapeutic ailments. Journal of traditional and complementary medicine, 7(2), 251–263. https://doi.org/10.1016/j.jtcme.2016.06.004 Cho, Y., Joo, J. M., Kim, S., & Sok, S. (2021). Effects of Meridian Acupressure on Stress, Fatigue, Anxiety, and Self-Efficacy of Shiftwork Nurses in South Korea. International journal of environmental research and public health, 18(8), 4199. https://doi.org/10.3390/ijerph18084199 Israel, L., Rotter, G., Förster-Ruhrmann, U., Hummelsberger, J., Nögel, R., Michalsen, A., Tissen-Diabaté, T., Binting, S., Reinhold, T., Ortiz, M., & Brinkhaus, B. (2021). Acupressure in patients with seasonal allergic rhinitis: a randomized controlled exploratory trial. Chinese medicine, 16(1), 137. https://doi.org/10.1186/s13020-021-00536-w Zick, S. M., Sen, A., Hassett, A. L., Schrepf, A., Wyatt, G. K., Murphy, S. L., Arnedt, J. T., & Harris, R. E. (2018). Impact of Self-Acupressure on Co-Occurring Symptoms in Cancer Survivors. JNCI cancer spectrum, 2(4), pky064. https://doi.org/10.1093/jncics/pky064 Zick, S. M., Sen, A., Wyatt, G. K., Murphy, S. L., Arnedt, J. T., & Harris, R. E. (2016). Investigation of 2 Types of Self-administered Acupressure for Persistent Cancer-Related Fatigue in Breast Cancer Survivors: A Randomized Clinical Trial. JAMA oncology, 2(11), 1470–1476. https://doi.org/10.1001/jamaoncol.2016.1867 Monson, E., Arney, D., Benham, B., Bird, R., Elias, E., Linden, K., McCord, K., Miller, C., Miller, T., Ritter, L., & Waggy, D. (2019). Beyond Pills: Acupressure Impact on Self-Rated Pain and Anxiety Scores. Journal of alternative and complementary medicine (New York, N.Y.), 25(5), 517–521. https://doi.org/10.1089/acm.2018.0422 Lin, J., Chen, T., He, J., Chung, R. C., Ma, H., & Tsang, H. (2022). Impacts of acupressure treatment on depression: A systematic review and meta-analysis. World journal of psychiatry, 12(1), 169–186. https://doi.org/10.5498/wjp.v12.i1.169 Mącznik, A. K., Schneiders, A. G., Athens, J., & Sullivan, S. J. (2017). Does Acupressure Hit the Mark? A Three-Arm Randomized Placebo-Controlled Trial of Acupressure for Pain and Anxiety Relief in Athletes With Acute Musculoskeletal Sports Injuries. Clinical journal of sport medicine : official journal of the Canadian Academy of Sport Medicine, 27(4), 338–343. https://doi.org/10.1097/JSM.0000000000000378 Tan, J. Y., Molassiotis, A., Suen, L. K. P., Liu, J., Wang, T., & Huang, H. R. (2022). Effects of auricular acupressure on chemotherapy-induced nausea and vomiting in breast cancer patients: a preliminary randomized controlled trial. BMC complementary medicine and therapies, 22(1), 87. https://doi.org/10.1186/s12906-022-03543-y Greenlee, H., DuPont-Reyes, M. J., Balneaves, L. G., Carlson, L. E., Cohen, M. R., Deng, G., Johnson, J. A., Mumber, M., Seely, D., Zick, S. M., Boyce, L. M., & Tripathy, D. (2017). Clinical practice guidelines on the evidence-based use of integrative therapies during and after breast cancer treatment. CA: a cancer journal for clinicians, 67(3), 194–232. https://doi.org/10.3322/caac.21397 Ho, K. K., Kwok, A. W., Chau, W. W., Xia, S. M., Wang, Y. L., & Cheng, J. C. (2021). A randomized controlled trial on the effect of focal thermal therapy at acupressure points treating osteoarthritis of the knee. Journal of orthopaedic surgery and research, 16(1), 282. https://doi.org/10.1186/s13018-021-02398-2
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Find out how physical therapy can alleviate pain from auto injuries, focusing on whiplash recovery strategies and tips. Introduction Motor vehicle accidents (MVAs) are a major global health concern, contributing to millions of injuries annually. The World Health Organization notes that road traffic injuries are the eighth leading cause of death across all age groups, particularly affecting younger individuals (Global Road Safety). Among the injuries sustained, whiplash is one of the most prevalent, especially in rear-end collisions. This injury, caused by rapid neck movement, can lead to a range of symptoms that disrupt daily life. Physical therapy has emerged as a cornerstone of recovery, offering evidence-based solutions to manage pain and restore function. In El Paso, Texas, Dr. Alexander Jimenez, a board-certified chiropractor and nurse practitioner, is a prominent figure in treating injuries related to motor vehicle accidents (MVAs). His expertise in combining physical therapy, chiropractic care, and advanced diagnostics makes him a vital resource for personal injury victims. This article examines the clinical rationale for physical therapy following a motor vehicle accident (MVA), the role of whiplash, and Dr. Jimenez’s contributions to recovery and legal support. What is Whiplash? Whiplash, or cervical acceleration-deceleration (CAD) syndrome, is a neck injury resulting from sudden, forceful back-and-forth neck movement. First described in 1928 by Dr. Harold Crowe, it typically occurs in motor vehicle accidents (MVAs) but can also result from sports injuries or falls (Cervical Spine Injuries). The rapid motion can strain or tear: - Neck muscles and ligaments
- Intervertebral joints
- Discs
- Nerve roots or the spinal cord in severe cases
This damage leads to a condition known as whiplash-associated disorders (WAD), which can range from mild to severe, depending on the force of impact and individual factors like pre-existing neck issues. Symptoms of Whiplash Whiplash symptoms may appear immediately or develop over days, varying in intensity. Common symptoms include: Symptom Description Neck Pain & Stiffness Pain that worsens with movement, often described as a tight or sore neck. Headaches Often starting at the skull base, sometimes radiating to the forehead. Dizziness/Vertigo Feeling unsteady or lightheaded, occasionally with nausea. Fatigue Persistent tiredness is impacting daily activities. Shoulder/Back Pain Discomfort in the upper back or shoulders, sometimes radiating to the arms. Tinnitus Ringing or buzzing in the ears. Cognitive Issues Trouble concentrating, memory lapses, or sleep disturbances. Visual Disturbances Blurred vision or sensitivity to light in some cases. These symptoms can make everyday tasks, such as driving, working, or even turning your head, feel like auditioning for a role as a rusty robot. In severe cases, whiplash may lead to complications like cervical radiculopathy or post-concussion syndrome, especially if untreated (Whiplash Overview). 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*
Can pace running help runners concentrate on other things, like breathing, form, or mental toughness? Pace Running Running is a sport many participate in and doesn’t require any equipment—only quality running shoes. Running in races comes with various physical and mental challenges. Some runners enjoy running in races and marathons but want to perfect their abilities and techniques, become more consistent, finish in a certain time, or pass a personal record. This is where pace running or working with a pace runner can help achieve those goals. What is a Pace Runner? A pace runner, or pacer, is an experienced runner who can run at a set pace for a long time. The pacer sets the speed so the runner can focus on running. Pacers run in races or marathons to help set the pace for a runner or runners. There are different reasons why professional and amateur runners work with a pace runner. Professional runners often use pace runners to work on techniques and help reach new levels in their running, while amateur runners can work on improving their overall running abilities. There are three typical types of pacers. Race Pacer - Pacers wear or carry signs to make it easier for the runners and can often run split times.
- A split time is the time it takes to run a certain distance.
- Typically, these pacers will run at an even pace.
- Many marathons will have pace groups that run at a specific speed or pace throughout the race.
- The pace groups will have runners running a set time so other runners can key off these runners.
- There are typically set paces for a 3-hour marathon time up to a 6-hour marathon time.
- Runners can use pacers to help them reach their goals without relying on technology, such as a smartwatch or GPS, to determine if they maintain the correct speed throughout the race.
Distance Pacer - Professional and non-professional runners who run long distances or ultramarathons may also use a pace runner to set a specific tempo.
- Ultramarathons are any race with a distance longer than the standard marathon of 26.2 miles.
- Because some ultramarathons can be as long as 50 to 100 miles, runners who choose to have a pacer often have several pacers at different sections to motivate them and help set the rhythm.
Record Pacer or Rabbit - A record pacer, also known as a rabbit, is a pacer who helps a professional runner set a new record.
- A rabbit often leads the race for a predetermined distance at a predetermined pace.
- Some races have multiple pacers at various distances.
How Are Pacers Used? There are different reasons for having a pacer, but they are based on the runner's goals. - A runner being paced runs directly behind a pacer or pacers.
- A pacer can run any pace requested, but typically, the pace groups run at an even pace or with a slight negative split.
- A negative split is when a runner runs the race's second half faster than the first half.
How Do They Help? - A pacer can be helpful because it takes more energy to lead a race than to sit back and follow another runner.
- The pacer is responsible for timing and establishing the tempo so runners only have to focus on running.
- A pacer does more work setting the pace, which allows the runner being paced to relax and not stress about hitting the pace.
A study focused on elite athletes who used pacers. It found that running together at a realistic speed helped optimize and achieve finishing time goals. (Casado A. et al., 2021) However, not all elite events allow pacers to participate. Some championship events, like the Olympics and NCAA Championships, do not allow pacer runners. Benefits Benefits of running with a pacer. Prevent Running Too Fast - When a race begins, runners can take off and start too fast.
- Starting too quickly can negatively impact the runners, like losing energy and stamina.
- A pacer can help start the race with a steady pace, keeping them from going out too fast or expending too much energy.
Maintain an Even Pace - Maintaining an even pace can be difficult throughout a long race or a marathon.
- Having a pacer can relieve some stress and pressure.
- A pacer can keep the runners on an even pace or negative splits versus going out too fast and losing energy.
Focus on the Race - Pacers help the runners stay focused on the race without worrying about how they are running or maintaining the right speed.
- A pacer can help keep runners relaxed.
Motivating - Pacers can help motivate runners.
- The pace runners may encourage individuals along the way and help them stay motivated to keep working toward their goal, especially when the hard parts come.
Disadvantages Running with a pacer can sometimes be more stressful than beneficial, especially for amateur runners. A pacer or pace group can be helpful, but it also can create more stress for some amateur runners. - Sometimes, individuals realize the pacer is running too quickly for what they can handle.
- Anxiety can present as not being able to keep up.
- Other times, runners underestimate their abilities and run more slowly than their bodies can handle.
- However, runners don't have to stay with a pace group just because they started with them.
- Individuals can run ahead.
- Or if the group is too fast, the runner can slow down and join the slower-paced group behind them.
- The key is to listen to your body and do what feels right.
Becoming a Pacer An experienced runner who wants to be a pacer for a race can contact a running organization about becoming a pace runner. - Individuals need to be able to have consistent racing times.
- Be able to run at a set speed for a long duration.
- Most pacers will contact the race organization to apply for a certain pace.
- Some pacers enjoy the thrill of running in a race and helping other runners meet their goals.
- The runner's goals and the type of event also influence who the pacer is.
Injury Medical Chiropractic & Functional Medicine Clinic Individuals can talk to local running experts or a running coach. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. We can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, and physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice. Our office has reasonably attempted to provide supportive citations and identified the relevant research studies 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 they may assist in a particular care plan or treatment protocol. To discuss the subject matter above further, please contact Dr. Alex Jimenez or us at 915-50-0900. Dr. Alex Jimenez, DC, MSACP, CCST, IFMCP*, CIFM*, ATN* Email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Casado, A., Hanley, B., Jiménez-Reyes, P., & Renfree, A. (2021). Pacing profiles and tactical behaviors of elite runners. Journal of Sport and Health Science, 10(5), 537–549. https://doi.org/10.1016/j.jshs.2020.06.011
During pregnancy, is indoor cycling a safe and recommended way to maintain fitness? Pregnancy Indoor Cycling Exercising during pregnancy is highly recommended for both the parent and the baby. Staying physically active can: - Increase blood circulation
- Increase energy
- Reduce backaches
- Improve digestion and sleep
- Enhance mood
- Help manage weight
- Promote muscle tone, strength, and endurance. (Hinman, S. K. et al., 2015)
The American College of Obstetricians and Gynecologists, or ACOG, advises pregnant individuals to exercise regularly during pregnancy. (The American College of Obstetricians and Gynecologists, 2024) The guidelines indicate that individuals who regularly engage in vigorous-intensity aerobic exercise before pregnancy should continue these activities during their pregnancy. (Syed H., Slayman T., & DuChene Thoma K. 2021) According to ACOG, observational studies of pregnant individuals who exercise show benefits such as: - The reduced risk of gestational diabetes mellitus
- Cesarean birth
- Operative vaginal delivery
- Reduced postpartum recovery time
- Exercise can also help prevent postpartum depression. (Syed H., Slayman T., & DuChene Thoma K. 2021)
Stationary cycling has been extensively studied in pregnancy and found safe and beneficial (American College of Obstetricians and Gynecologists, 2024). Safety Indoor cycling is ideal because individuals won’t have to deal with balance challenges or generate a heavy impact on their joints. There are many indoor cycling workouts to try, whether spin or on-demand classes. Indoor cycling is safer during pregnancy than outdoor cycling, which is not recommended because of the risk of falls from traffic and weather conditions. Although indoor cycling is generally considered safe during pregnancy, individuals should get clearance from their OB/GYN if they have any underlying medical conditions that might limit physical activity options. Cycling Classes Taking cycling classes during pregnancy is safe if a healthcare provider has no concerns. It’s important to take precautions. - It’s recommended to continue with any exercise you were doing before pregnancy rather than start a new routine.
- Remember that this is an exercise for two, so the heart rate will elevate quickly and become overheated more easily.
- Take it easier on the bike, and don't push too hard.
Consult With the Instructor It's recommended to seek out an instructor with some prenatal exercise training. Individuals may benefit from sticking with the same instructor whenever possible to get to know them and familiarize themselves with their modifications and needs. Whether or not you’re showing, tell the instructor that you’re pregnant before the class starts. This way, they can monitor progress and will not push too hard. The instructor can also give important pointers on modifying the ride to suit your needs. Modify Bike Set-Up Individuals may need to adjust the saddle position and raise the handlebars to stay comfortable as their bodies change. Sitting more upright is recommended to relieve strain on the lower back, and increasing the handlebars and bringing them closer instead of leaning forward is another goal. Another goal is to keep the weight more evenly distributed between the hands and body. Also, avoid movable indoor bikes that mimic outdoor riding. They can lean sideways, which might cause a fall. Dial Down Intensity With indoor cycling, it’s best to exercise moderately during pregnancy. Consider wearing a heart rate monitor to ensure a safe intensity. It’s also helpful to pay attention to the Rating of Perceived Exertion scale/RPE. Even if the heart rate isn’t too high, slow down or stop exercising immediately if you’re gasping for breath or feeling lightheaded. ACOG guidelines indicate that 13-14 "somewhat hard" on the Borg RPE scale is a safe and acceptable level of exertion. The guidelines also state that RPE is a better gauge of exertion than heart rate and that the talk test (holding a conversation while exercising) can indicate safe workout intensity. Stay Cool and Properly Hydrated Wear comfortable, breathable clothing to help you stay cool and a bra with plenty of support. Drink lots of water throughout the workout, actually more than usual. Overheating and dehydration are common during pregnancy and can be dangerous for both parents and babies. Carrying an extra 20 to 30 pounds and having 40% more blood pumping through the body toward the end of pregnancy makes you likely to sweat more and can easily lead to dehydration. Using a fan for home gyms is highly recommended. Avoid Standing and Stay In a Seated Position During the early months, you may be able to ride in a standing position without any problems. But as the belly grows, it changes the body’s center of gravity, putting more pressure on the joints and making it difficult to ride standing. Joints are looser or more flexible during pregnancy, which makes standing while cycling more difficult and risky. It is still a healthy workout if you stay seated the whole time—and, most importantly, avoid overdoing it or injuring yourself. Body Signs Listen to the body while exercising. If you get winded, dizzy, or unwell while riding, take a break or reduce your effort by a few notches. If a 45-to-60-minute class is too intense, feel free to depart early; just let the instructor know you’re OK. Energy will likely ebb and flow during pregnancy, so pay attention to the body's signals and take care of them accordingly. Stop exercising if you experience any of the following (Syed H., Slayman T., & DuChene Thoma K. 2021) - Abdominal pain
- Dyspnea: shortness of breath before exertion
- Headache
- Dizziness
- Calf pain or swelling
- Muscle weakness affects balance
- Chest pain
- Amniotic fluid leakage
- Regular painful contractions
- Vaginal bleeding
Call your doctor if you experience sharp pain, contractions, a surge of fluid, a sudden severe headache, prolonged swelling, or decreased baby movement. Injury Medical Chiropractic & Functional Medicine Clinic It’s important to exercise wisely during the nine months to accommodate body changes, the extra weight, the increasingly relaxed ligaments, and the shift in the center of gravity. The stationary bike provides a personalized, low-impact workout. You get to control the intensity and the duration of the ride. Monitor your heart rate and/or RPE to avoid overdoing it. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, and physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice. Our office has reasonably attempted to provide supportive citations and identified the relevant research studies 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 they may assist in a particular care plan or treatment protocol. To discuss the subject matter above further, please contact Dr. Alex Jimenez or us at 915-50-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Hinman, S. K., Smith, K. B., Quillen, D. M., & Smith, M. S. (2015). Exercise in Pregnancy: A Clinical Review. Sports Health, 7(6), 527–531. https://doi.org/10.1177/1941738115599358 The American College of Obstetricians and Gynecologists. (2024). Exercise during pregnancy. https://www.acog.org/womens-health/faqs/exercise-during-pregnancy?utm_source=redirect&utm_medium=web&utm_campaign=int Syed, H., Slayman, T., & DuChene Thoma, K. (2021). ACOG Committee Opinion No. 804: Physical Activity and Exercise During Pregnancy and the Postpartum Period. Obstetrics and gynecology, 137(2), 375–376. https://doi.org/10.1097/AOG.0000000000004266
Can converting a bicycle into a stationary bike be a way for individuals to exercise more while still enjoying cycling? Bicycle Stationary Conversion Is your bike collecting dust in the garage? Do you miss riding, but the weather or temperatures keep you indoors? Why not quickly and painlessly turn your bike into a stationary bike? An indoor stationary bike is a great way to maintain physical activity while avoiding inclement weather and outdoor elements. Plus, bicycle stationary conversion in your home, office, or garage is quick and straightforward. A bike trainer or roller is needed to convert a bicycle into a stationary bike. The bike is mounted onto the trainer stand, and its rear axle is replaced with a special axle provided with the trainer kit to secure it and hold the wheel in place while allowing you to pedal, creating resistance for indoor cycling. Cycling Bicycle stationary conversion isn’t only for die-hard cyclists. Research shows indoor cycling is a great way to stay healthy and consistent with your workouts. One study showed that indoor cycling improves aerobic capacity, blood pressure, lipid profile, and body composition. (Chavarrias, M. et al., 2019) Stationary Bikes Types For those who don’t have the space or know that they won't regularly use a stationary bike, indoor bike trainers and rollers can provide convenient, economical, and compact options. Whether individuals want to exercise more, maintain a riding schedule, or train for an event, trainers and rollers can be highly effective tools for any cyclist. However, choosing between a bike trainer and rollers varies depending on the pros and cons. Selecting the right equipment depends on several factors, including: - Personal needs
- Space - indoor or garage.
- Cycling experience
Most cyclists, even hobbyists, prefer indoor cycling bikes over traditional stationary bikes because they are riding a real bicycle, including the positioning and pedaling, compared to upright, air, or recumbent bikes. Trainer A bike trainer is a stand that lets an individual ride a regular bicycle while stationary. Cyclists often use it to warm up before races, and it comes in handy when weather conditions or time constraints prevent riding outdoors. Most trainer stands can accommodate bicycles. Trainers are suitable for beginners and professional riders. There are two types of indoor bike trainers. Direct-drive - Direct-drive trainers attach to the bike’s rear dropouts, replacing the wheel and providing a direct connection to the resistance unit.
- These can cost more, but they're worth the investment because they’re more accurate and deliver the highest resistance levels.
Friction - A small roller is installed against the rear wheel with friction trainers, which use magnetic or fluid resistance.
- These are typically lighter and easier to transport than direct-drive trainers but are less accurate and provide less resistance.
Rollers Rollers are the most basic type of indoor stationary bike but may not be the best option for individuals new to indoor cycling. This is because it requires advanced cycling techniques, such as balancing and keeping the front tire straight while riding. The cycle is on rollers instead of being fixed, allowing the resistance to range from zero to the equivalent of a direct-drive trainer. Rollers help refine pedaling technique and improve cycling form because you balance and stabilize while riding. Conversion - What Is Needed The most important equipment needed to convert the cycle is a bike stand, which will be the foundation of the stationary bike setup. (Bike To Work Day, 2025) There are two-piece stands and one-piece stands. (Bike To Work Day, 2025) Tools like an Allen wrench may be needed. Various bike trainer kits contain all the parts needed for this conversion, but extra standard tools may be required to remove the back wheel and replace the axle. - Choose the right trainer: Consider your bike type, desired resistance levels, and budget.
- Install the trainer: Follow the manufacturer's instructions to position and secure the trainer properly.
- Mount the bike: Remove the rear wheel quick release, insert the trainer's axle, and tighten it securely.
- Adjust resistance: Most trainers have a knob or lever to control the difficulty level.
- If you are uncertain whether your bike stand is set up correctly or having issues with the installation, contact a professional bike mechanic. They can help get the stationary bike up and running properly.
Considerations - Tire wear: Using a dedicated trainer tire for the rear wheel can minimize wear and tear.
- Noise level: Some trainers can be noisy, especially wheel-on types.
- Stability: Ensure the bike is properly secured on the trainer and your training area is stable.
Injury Medical Chiropractic and Functional Medicine Clinic Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop optimal health and wellness solutions. For musculoskeletal pain, chiropractors, acupuncturists, and massage therapists can mitigate the pain through spinal adjustments that help the body realign itself. The clinic can also integrate a treatment plan to resolve musculoskeletal problems with other medical professionals. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies that are available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to contact Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Chavarrias, M., Carlos-Vivas, J., Collado-Mateo, D., & Pérez-Gómez, J. (2019). Health Benefits of Indoor Cycling: A Systematic Review. Medicina (Kaunas, Lithuania), 55(8), 452. https://doi.org/10.3390/medicina55080452 Bike To Work Day. (2025). How to turn a bike into a stationary bike: Things to know. https://biketoworkday.us/turn-a-bike-into-a-stationary-bike/#Setting_up_Your_Stationary_Bike
Can individuals incorporate these simple but effective exercise routines to reduce pain and discomfort in their spine and back? Why It’s Important To Keep The Back Mobile When many individuals are dealing with back pain from their upper, middle, and lower portions, it can put a halt to a person’s routine. When back pain becomes present, it causes the person to find a comfortable place like a couch or a bed and lie down. However, this can cause more issues than the original one, affecting the individual. Back pain is a common worldwide problem and is the leading issue of disability associated with a high socio-economic cost. (Chou, 2021) Additionally, when a person is dealing with back pain, they are also dealing with degenerative issues that are also affecting their spines, thus causing problems to their joints, discs, and bones. (Hauser et al., 2022) This is because back pain is a multifactorial musculoskeletal disorder that can cause referred pain to different body locations. So when a person dealing with back pain rests, it can become an issue as inflammation builds up and swelling in the affected areas. Hence, many doctors, chiropractors, physical therapists, and spine specialists recommend keeping mobile to allow blood flow and the body’s natural healing response to reduce pain and speed up recovery. Since back pain relief is challenging through visceral-somatic disturbances, it is important to find various treatment options to aid the person’s specific condition. As a person goes to get treatment for their back pain, it is important to note that the causes of their back pain can help determine which exercises can be most effective within their treatment plan. We associate with certified medical providers who inform our patients of the benefits of incorporating simple but effective exercises for their back pain. While asking important questions to our associated medical providers, we advise patients to integrate an exercise routine to reduce the chances of environmental factors causing back pain to return. Dr. Alex Jimenez, D.C., envisions this information as an academic service. Disclaimer. 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*
Can Pilates exercise movements be performed in bed for individuals recovering from illness or injury? Bed Pilates Pilates exercises can be practiced in bed. Joseph Pilates' exercises and equipment, such as his patented V-shape bed, were designed to help rehabilitate injured individuals who had to stay on or near a bed. After a healthy night's sleep, Pilates exercises dynamically stimulate circulation and the nervous system. They can also be used to calm the mind and body before going to bed. - Those with health concerns should check with their healthcare provider before starting any exercise program to ensure safety.
- Beginners are recommended to learn the Pilates principles and movement fundamentals.
Here are a few Pilates mat exercises adapted for individuals who need or prefer to exercise in bed. A firm mattress is recommended, as a soft mattress will mess up the correct form, making the exercise ineffective. Spine Twist This exercise helps improve the flexibility of the spine and core, making it easier to move around, and supports healthy posture. (Geremia J. M. et al., 2015) Pilates exercises like the spine twist have been found to reduce low back pain and disability. (Notarnicola A. et al., 2014) To perform: - Sit up in bed, torso straight, abs engaged, and inhale.
- Exhale as you turn your head and shoulders to the right.
- Keep your torso straight, and imagine growing taller through the turn.
- Inhale as you return to the starting position.
- Exhale and turn to the other side.
- Repeat five times on each side.
Tendon Stretch The tendon stretch helps by improving flexibility in the hamstrings and calves. (Chinnavan E., Gopaladhas S., & Kaikondan P. 2015) To perform: - Sit up straight, legs straight out.
- Bring heels together and use a towel to pull your feet towards you while pushing your heels away.
- Hold for three seconds.
- Next, without the towel, point your toes away.
- Hold for another three seconds.
- Do ten reps.
Double-Leg Stretch The double-leg stretch is an intermediate exercise that works the abdominals and the core. If this move feels difficult, start with one leg at a time. Another option is to keep the knees slightly bent instead of extending the legs fully. To perform: - Bring both knees to your chest and, with your hands, press down on the ankles to stretch the lower back.
- Pull in the abdomen.
- Exhale and extend the arms up and the leg or legs as far out in front as possible.
- Hold the position for ten seconds and then release.
- Do ten reps.
Pelvic Curl The pelvic curl builds strength in the lower back and core. To perform: - Bend knees and place feet on the bed hip-distance apart.
- Curl your pelvis, squeeze the glutes, and lift your body.
- Hold for five seconds.
- Slowly count five seconds while lowering back down, imprinting the spine into the mattress.
- Do ten reps.
Hip-Opening Exercise A hip-opening exercise, or frog, can be done while lying down or sitting in bed. Hip openers help keep the spine and hips flexible and in alignment. To perform: - Bring the soles of your feet together and as close to the torso as possible.
- Let the knees open up as far as possible, and that feels comfortable.
- While in the stretch, breathe in and out as deep as possible.
- If sitting, place hands on ankles and use forearms to push down on the knees for added stretch.
Injury Medical Chiropractic and Functional Medicine Clinic Chiropractic care aims to help individuals improve movement with less pain due to condition, after injury, or surgery. A chiropractic therapy team can assess your condition and develop a customized treatment plan to expedite pain relief and improve mobility. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to build optimal health and wellness solutions. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies that are available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to contact Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Geremia, J. M., Iskiewicz, M. M., Marschner, R. A., Lehnen, T. E., & Lehnen, A. M. (2015). Effect of a physical training program using the Pilates method on flexibility in elderly subjects. Age (Dordrecht, Netherlands), 37(6), 119. https://doi.org/10.1007/s11357-015-9856-z Notarnicola, A., Fischetti, F., Maccagnano, G., Comes, R., Tafuri, S., & Moretti, B. (2014). Daily pilates exercise or inactivity for patients with low back pain: a clinical prospective observational study. European journal of physical and rehabilitation medicine, 50(1), 59–66. Chinnavan, E., Gopaladhas, S., & Kaikondan, P. (2015). Effectiveness of pilates training in improving hamstring flexibility of football players. Bangladesh Journal of Medical Science, 14(3), 265–269. https://doi.org/10.3329/bjms.v14i3.16322
Can individuals with body pain incorporate Pilates to reduce general aches and pains while strengthening muscles in the body? Introduction Environmental factors like poor posture, improper steps, mechanical overload, physical inactivity, and poor dieting can affect a person’s health and wellness, leading to body pains in the neck, shoulders, and back. When this happens, the surrounding muscles become weak and overstretched over time, causing pain and discomfort in different body areas. However, many individuals thinking about their health and wellness can seek various treatment options to reduce the pain and discomfort in their bodies and help improve their muscle strength. Today’s article looks at how body pain can affect posture, what Pilates is, how this exercise regime can be incorporated for body pain, and its benefits. We talk with certified associated medical providers who inform our patients about how incorporating Pilates can reduce body pain. While asking associated medical providers intricate questions, we advise patients to incorporate Pilates as part of their routine and how it can improve their muscle strength. Dr. Alex Jimenez, D.C., includes this information as an academic service. Disclaimer. How Body Pain Can Affect Posture Do you experience stiffness or general aches and pains in different muscle areas? Do you often feel constantly tired throughout the entire day? Or do you notice your posture worsening after looking at a computer or phone screen? Many of these environmental factors can lead to pain and discomfort in the body, which then can cause issues that many individuals will tend to ignore until it becomes too much. For instance, environmental factors like obesity are commonly associated with musculoskeletal problems and incorrect body posture, which can be represented as a causal factor for impairment to the body. (Calcaterra et al., 2022) This is because many individuals don’t realize that improper posture can be associated with body pain and, if not corrected, can lead to overlapping risk factors in the musculoskeletal system. Hence, many individuals start seeking treatments to improve postural alignment, but it can also be used to prevent and treat musculoskeletal pain. (Matsutani et al., 2023) 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*
Can incorporating an ab roller help individuals achieve their fitness goal of building stronger core muscles? Ab Roller An ab roller is exercise equipment that helps build core strength and stability by engaging the core, including the abs, obliques, and lower back. It's a small, robust wheel with handles on each side that glides along surfaces. An ab roller makes an excellent addition to any workout routine and benefits those who do not have an established workout routine. Strengthening the core muscles will help in other areas, whether achieving further exercise goals or reducing injuries. It works by holding on to the handles and rolling the entire body forward over the wheel, improving abdominal strength and endurance while activating the shoulders, arms, and upper back muscles. These movements target different areas, including the obliques, rectus abdominis, and serrated anterior muscles. Benefits Enhanced Core Muscle Strength The primary benefit of using an ab roller is improved core strength, which can help build a solid foundation for various other exercises and physical activities that might be done daily. The body uses its core when moving other muscle groups. Strengthening core muscles increases sports performance, speed, and consistency. Decrease Injury Risks Building a strong abdominal core will help stabilize other body areas, such as hip flexors and hamstrings, ultimately reducing the likelihood of injuries. (Huxel Bliven, K. C. and Anderson B. E. 2013) This improved strength and stability is especially beneficial as a strong core can help reduce the chance of an exercise, sports, or work-related injury. Posture Improvement Most of us know posture is important but may not realize it (Wilkes C. et al., 2017). A healthy posture can help reduce back pain and even boost energy levels. Performing regular abdominal workouts using an ab roller helps to reinforce proper posture. Healthy posture is more than just standing up straight—it involves incorporating core abdominal activity to help strengthen the muscle endurance of the hips and trunk regions, enabling individuals to stand up straight without much effort. Tips and Advice It is important to introduce an ab roller gradually into a workout regimen. Here are a few tips for incorporating one. Duration As a beginner, start by trying to do one to two sets with six to 10 repetitions. Individuals may notice that their muscles are sore after doing this for the first time. If the soreness is too much, cut back for the next workout and ease into it more gradually. After a few weeks, the body will start getting used to the movement and may be ready to level up to two to four sets. Speed and performing the exercise as fast as possible is not the goal. Individuals should focus on slow but steady motions, core stability, and proper form. Rushing through a workout could increase the chance of an injury. Frequency When starting an ab roller workout, the recommendation is to do it once or twice a week, ideally combined with other workouts like walking, running, swimming, or cycling. This will allow the body to get used to the motion. Because this exercise is difficult and requires balance, some may need to adjust to the training, which is perfectly normal. Intensity How intense individuals go with the ab roller depends on current activity and fitness level. It takes time to adapt to this particular exercise. For a beginner, start at a mild intensity by kneeling on the ground. As the core gets used to the motion, individuals can progress to putting their legs straight and omit kneeling. This advanced motion will incorporate posture, strength, endurance, and proprioception. Injury Medical Chiropractic and Functional Medicine Clinic Ask a qualified fitness coach or personal trainer if you need help determining where to begin. As with any exercise or fitness program, always talk with your healthcare provider. At Injury Medical Chiropractic and Functional Medicine Clinic, we focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other associated medical professionals to integrate into a treatment plan to improve the body’s flexibility and mobility and resolve musculoskeletal issues. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Huxel Bliven, K. C., & Anderson, B. E. (2013). Core stability training for injury prevention. Sports health, 5(6), 514–522. https://doi.org/10.1177/1941738113481200 Wilkes, C., Kydd, R., Sagar, M., & Broadbent, E. (2017). Upright posture improves affect and fatigue in people with depressive symptoms. Journal of behavior therapy and experimental psychiatry, 54, 143–149. https://doi.org/10.1016/j.jbtep.2016.07.015
Could stability running shoes help correct foot pronation for runners, athletes, and physically active individuals who tend to have foot pronation issues? Stability Running Shoes Stability is having firm, steady balance in the feet and ankles. Individuals with flat feet or feet that tend to pronate or turn inward can seriously compromise their running stability, potentially increasing their risk of injury and making running uncomfortable. Stability running shoes help because they stabilize the feet and ankles that roll inward. They combine the right alignment, arch support, and cushioning, and this specialty footwear helps hold the feet and ankles steady and can help maintain a straight gait. Pronation Pronation occurs when the foot and/or ankle roll inward when running or walking. It’s a common issue, typically caused by pushing off the ground with a big toe and a second toe. Arches can be excessively strained when pronation or overpronation occurs, resulting in ankle or shin pain. Eventually, overpronation can even cause the feet to flatten. Many runners find that the instability of an inward-rolling foot makes them more prone to strained muscles or falls. However, a study determined that foot pronation was not associated with increased injury risk in novice runners wearing non-specialty shoes. (Nielsen R. O. et al., 2014) However, another study found that foot pronation contributed to joint loading or increased stress on the joints of the lower limbs after long-distance running. (Mei Q. et al., 2019) This extra stress could be a factor in the development of osteoarthritis. Supination In contrast to pronation, some runners experience the opposite problem of supination. Supination occurs when the ankle or foot rolls outward from the center, which can cause pain or injury as it increases the likelihood of ankle rolls or sprains. Features Stability running shoes with the right features can help stabilize the feet and ankles for safer, more efficient running. This could make a major difference in how individuals feel after a run. For example, those with weak ankles should look for ankle support shoes with motion control, arch support, and grippy traction. Stabilizing shoes offer the following structural supports. Arch Support - The foot is less likely to turn inward with a firm, high arch support.
Midsole Cushioning - Like arch support, cushioning the entire mid-section of the foot helps hold it steady.
- For example, in walking shoes for flat feet, extra supportive cushioning in the midfoot helps prevent further arch collapse.
- Stability running shoes may advertise having bars, rails, or medial posts to help maintain balance and reduce pronation.
Heel Cups and Heel Counters - A deep heel cup sits under the heel, correctly aligning the foot and ankle.
- Heel counters are hard plastic inserts that reinforce the back of a running shoe, increasing overall support and holding the foot in place.
Wider Base - A wider platform underneath the foot is another key to preventing the inward rolling of overpronation.
- It's a common feature of walking shoes for seniors that provide stability for balance issues.
Choose the Right Shoes Selecting the best shoe for pronation issues does not have to be complex. At many athletic stores, customers start with an in-store gait, foot shape, and running style assessment. Overpronators should look for a shoe with at least some of the features listed, such as arch support, cushioning, heel cups, counters, or a wide base. For narrow or wide feet, seek out shoes made specifically for these issues. In any running shoe, comfort is the number one priority. The feet should feel firmly supported with no pinching, and the toe shoes should have plenty of wiggle room and be able to lace up without hassle. Benefits Stability running shoes may also improve performance. A well-cushioned, well-fitting stability shoe can enhance running comfort, making workouts more enjoyable. When running without pain, individuals are more likely to continue running long-term. A stability shoe that prevents overpronation can improve form, allowing faster and more efficient running. A study in the Journal of Orthopaedic and Sports Physical Therapy explored the potential of motion-control shoes, which are more stabilizing than stability shoes regarding running injuries. The authors concluded that these shoes may reduce the risk of injuries related to overpronation. (Willems T. M. et al., 2021) Another study compared stability shoes to neutral and motion-control shoes in female runners with various degrees of foot pronation. Those who ran in stability shoes missed the fewest days of training, an indicator that they experienced fewer injuries, but those who wore stability shoes reported more pain while running than those who wore neutral shoes. (Ryan M. B. et al., 2011) Conclusion Stability running shoes might be the solution for jogging pain and injuries. The only way to find out is to try them for yourself. Look for footwear with sturdy arch support, plenty of cushioning in the midsole, heel support, and a wide sole. At Injury Medical Chiropractic and Functional Medicine Clinic, we focus on what works for you and strive to create fitness and better the body through research methods and total wellness programs. These programs use the body’s ability to achieve improvement goals, and athletes can condition themselves to excel through proper fitness and nutrition. Our providers use an integrated approach to create personalized programs, including Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine principles. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies 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 they may assist in a particular care plan or treatment protocol; therefore, to discuss the subject matter above further, don't hesitate to contact Dr. Alex Jimenez or us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Nielsen, R. O., Buist, I., Parner, E. T., Nohr, E. A., Sørensen, H., Lind, M., & Rasmussen, S. (2014). Foot pronation is not associated with increased injury risk in novice runners wearing a neutral shoe: a 1-year prospective cohort study. British journal of sports medicine, 48(6), 440–447. https://doi.org/10.1136/bjsports-2013-092202 Mei, Q., Gu, Y., Xiang, L., Baker, J. S., & Fernandez, J. (2019). Foot Pronation Contributes to Altered Lower Extremity Loading After Long Distance Running. Frontiers in physiology, 10, 573. https://doi.org/10.3389/fphys.2019.00573 Willems, T. M., Ley, C., Goetghebeur, E., Theisen, D., & Malisoux, L. (2021). Motion-Control Shoes Reduce the Risk of Pronation-Related Pathologies in Recreational Runners: A Secondary Analysis of a Randomized Controlled Trial. The Journal of orthopaedic and sports physical therapy, 51(3), 135–143. https://doi.org/10.2519/jospt.2021.9710 Ryan, M. B., Valiant, G. A., McDonald, K., & Taunton, J. E. (2011). The effect of three different levels of footwear stability on pain outcomes in women runners: a randomised control trial. British journal of sports medicine, 45(9), 715–721. https://doi.org/10.1136/bjsm.2009.069849
Do individuals with muscle pain know the difference between heat stroke and heat exhaustion and can find ways to stay cool? Introduction As the temperature rises worldwide, many individuals are enjoying their time outside and getting more sun in their lives. However, rising temperatures also mean the rise of heat-related illnesses. The two most common heat-related illnesses are heat stroke and heat exhaustion, which can impact an individual’s musculoskeletal system and have different symptoms in terms of severity. Today’s article focuses on the differences between these two heat-related illnesses, how they affect the musculoskeletal system and treatments to stay cool while reducing muscle pain. We discuss with certified associated medical providers who consolidate our patients’ information to assess heat-related illnesses associated with muscle pain. We also inform and guide patients while asking their associated medical provider intricate questions to integrate treatments and ways to stay cool when temperatures rise and reduce muscle pain. Dr. Jimenez, D.C., includes this information as an academic service. Disclaimer. Heat Exhaustion VS Heat Stroke By understanding the differences between heat stroke and heat exhaustion is crucial. Do you often feel overheated after simple activities? Have you experienced muscle pain or cramps? Or do you struggle to cool down? These are all signs of heat-related illnesses. Heat-related illnesses often occur when the body cannot dissipate heat, leading to dysfunctional thermoregulation. (Gauer & Meyers, 2019) The two most common types are heat exhaustion and heat stroke. While they share similar causes, they differ significantly in terms of severity, symptoms, and treatment. (Prevention, 2022)
Heat exhaustion is a mild condition that often occurs when the human body loses excessive water and salt from profusely sweating. This causes the external temperatures to be more moderate when associated with intense physical activity. (Leiva & Church, 2024) Additionally, when a person is dealing with heat exhaustion, some of the symptoms that they will experience include: - Heavy sweating
- Fatigue
- Headaches
- Muscle cramps
- Pale, cool, moist skin
- Fast, weak pulse
Even though heat exhaustion is a mild heat-related condition, it can develop into severe heat-related conditions like heat stroke if not treated immediately. Heat stroke is a severe heat-related illness that is not only life-threatening but has two forms that can affect a person’s body temperature: classic and exertional. Classic heat stroke often affects elderly individuals who have chronic medical conditions, while exertional heat stroke affects healthy individuals who are doing strenuous physical activities. (Morris & Patel, 2024) Some of the symptoms associated with heat stroke include: - High body temperature (104°F or higher)
- Hot, red, dry skin
- Rapid, strong pulse
- Confusion
- Seizures
- Loss of consciousness
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*
Can various stretches be beneficial for individuals dealing with wrist and hand pain by reducing pain and discomfort to the extremities? Introduction In a technological-driven world, it is common for people to experience wrist and hand pain at some point in their lives. The hands are part of the body’s upper extremities and are used for various tasks and chores throughout the entire day. The forearms provide a causal relationship with the hands and wrists for the upper extremities since they offer very important motor functions to the body. The hands support the body when carrying something; the various muscles, ligaments, tendons, and joints help the wrist with mobility and flexibility. However, when injuries or everyday movements begin to affect the forearms and cause issues with the hands and wrist, it can be difficult to do simple tasks and negatively impact a person’s way of life. Fortunately, numerous ways exist to reduce the pain and discomfort of the wrist and hands. Today’s article focuses on what causes wrist and hand pain, how to prevent wrist and hand pain from returning, and how incorporating various can help reduce the pain-like effects. We discuss with certified medical providers who consolidate our patients’ information to assess the multiple causes that lead to the development of wrist and hand pain. We also inform and guide patients on how various stretches and techniques can help reduce the chances of wrist and hand pain from returning. We also encourage our patients to ask their associated medical providers many intricate and important questions about incorporating these stretches and techniques into their daily routines to live healthier lives. Dr. Jimenez, D.C., includes this information as an academic service. Disclaimer. What Causes Hand and Wrist Pain? Do you often feel pain or stiffness in your wrist after typing all day on the computer or phone? Do you have trouble gripping items in your hands? Or how often do your hands ache that massaging them causes temporary relief? Many people, including older adults, have experienced pain at some point, and most of the time, it affects the hands and wrists. Since everyone uses their hands and wrists when performing various tasks, when injuries or repetitive movements start to affect the hands and wrists, it can have a huge impact on simple tasks. When dealing with wrist and hand pain, it can make life unbearable for the person. Since pain is a normal protective response to any injuries and potentially harmful stimuli in its acute form, when prolonged or dysfunctional neuromuscular issues start to affect the body, it may contribute to disability and pain. (Merkle et al., 2020) For wrist and hand pain, many occurrences that lead to its development result from micro-stress or repetitive tear usage. This is because since the world is technological-driven, many people are using computers or smartphones to communicate with each other, which can be one of the causes of the development of wrist and hand pain. When many people frequently use electronic devices, the frequent movements and uses of the thumbs will increase their load and become a higher prevalence of musculoskeletal disorders. (Baabdullah et al., 2020) Other studies stated that when many individuals begin to do repetitive movements constantly and have different positions of their wrist joints while using their electronic devices continually, it can cause pain to their wrist joints and affect the structure. (Amjad et al., 2020) Additionally, when repetitive vibration exposures or forceful angular motions affect the hands and wrists, it can lead to carpal tunnel syndrome and affect the hands. (Osiak et al., 2022) The various joints, tendons, and muscles also become affected in the hands and wrist as trigger points in the forearm. Fortunately, there are multiple ways that many people can reduce the pain-like effects of wrist and hand pain. 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*
For individuals looking to improve their fitness health, can a fitness assessment test identify potential areas and help evaluate overall health and physical status? Fitness Assessment A fitness test, also known as a fitness assessment, helps evaluate an individual's overall and physical health. It comprises a series of exercises to design an appropriate exercise program for general health and fitness. (National Strength and Conditioning Association. 2017) Fitness assessment testing benefits include: - Identifying areas that need improvement.
- Assisting professionals in understanding what types of exercise are safest and most effective.
- Helping measure fitness progress over time.
- Allowing for an individualized plan that can help prevent injuries and maintain the body's overall health.
An assessment can comprise a wide range of tests, including: - Body composition tests.
- Cardiovascular stress tests.
- Endurance tests.
- Range of motion tests.
They are meant to ensure the individual won't be at risk of injury and provide the trainer with the insights needed to establish clear and effective fitness goals. Individuals who wonder whether fitness testing would benefit them should consult their healthcare provider. General Health Before starting a fitness program, it is important to inform the trainer of individual medical history and get the necessary approval from a primary healthcare provider. (Harvard Health Publishing. Harvard Medical School. 2012) Fitness specialists usually use one or more screening tools to help determine individual baseline health.
This may include obtaining vital sign measurements like height and weight, resting heart rate/RHR, and resting blood pressure/RBP. Many trainers will also use a physical activity readiness questionnaire/PAR-Q comprising questions about general health. (National Academy of Sports Medicine. 2020) Among the questions, individuals may be asked about the medications being taken, any problems with dizziness or pain, or medical conditions that may impair their ability to exercise.
Body Composition Body composition describes total body weight components, including muscles, bones, and fat. The most common methods for estimating body composition include: Bioelectrical Impedance Analysis - BIA - During BIA, electrical signals are sent from electrodes through the soles of the feet to the abdomen to estimate body composition. (Doylestown Health. 2024)
Body Mass Index - BMI Skinfold Measurements - These measurements use calipers to estimate the amount of body fat in a fold of skin.
Cardiovascular Endurance Cardiovascular endurance testing, also known as stress testing, measures how efficiently the heart and lungs work to supply oxygen and energy to the body during physical activity. (UC Davis Health, 2024) The three most common tests used include: 12-minute Run Tests - Twelve-minute run tests are performed on a treadmill, and an individual's pre-exercise heart and respiration rates are compared with post-exercise heart and respiration rates.
Exercise Stress - Exercise stress testing is performed on a treadmill or stationary bike.
- It involves using a heart monitor and blood pressure cuff to measure vital signs during exercise.
VO2 Max Testing - Performed on a treadmill or stationary bike.
- V02 max testing uses a breathing device to measure the maximum rate of oxygen consumption during physical activity (UC Davis Health, 2024)
- Some trainers will incorporate exercises like sit-ups or push-ups to measure response to specific exercises.
- These baseline results can be used later to see if health and fitness levels have improved.
Strength and Endurance Muscle endurance testing measures the length of time a muscle group can contract and release before it fatigues. Strength testing measures the maximal amount of force a muscle group can exert. (American Council on Exercise, Jiminez C., 2018) The exercises used include: - The push-up test.
- Core strength and stability test.
Sometimes, a trainer will use a metronome to measure how long the individual can keep up with the rhythm. The results are then compared to individuals of the same age group and sex to establish a baseline level. Strength and endurance tests are valuable as they help the trainer spot which muscle groups are stronger, vulnerable, and need focused attention. (Heyward, V. H., Gibson, A. L. 2014). Flexibility - Measuring the flexibility of joints is vital in determining whether individuals have postural imbalances, foot instability, or limitations in range of motion. (Pate R, Oria M, Pillsbury L, 2012)
Shoulder Flexibility - Shoulder flexibility testing evaluates the flexibility and mobility of the shoulder joint.
- It is performed by using one hand to reach behind the neck, between the shoulders, and the other hand to reach behind the back, toward the shoulders, to measure how far apart the hands are. (Baumgartner TA, PhD, Jackson AS, PhD et al., 2015)
Sit-And-Reach - This test measures tightness in the lower back and hamstring muscles. (American Council of Exercise, Metcalf A. 2014)
- The sit-and-reach test is performed on the floor with the legs fully extended.
- Flexibility is measured by how many inches the hands are from the feet when reaching forward.
Trunk Lift - Trunk lift testing is used to measure tightness in the lower back.
- It is performed while lying face-down on the floor with arms at your side.
- The individual will be asked to lift their upper body with just the back muscles.
- Flexibility is measured by how many inches the individual can lift themselves off the ground. (Baumgartner TA, PhD, Jackson AS, PhD et al., 2015)
Fitness assessment testing has various benefits. It can help trainers design a personalized workout program, help individuals identify fitness areas that need improvement, measure progress, and add intensity and endurance to their routine, which can help prevent injuries and help maintain overall health. We focus on what works for you and strive to better the body through researched methods and total wellness programs. These natural programs use the body’s ability to achieve improvement goals. Ask a healthcare professional or fitness professional for guidance if you need advice. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies that are available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References National Strength and Conditioning Association. (2017). Purposes of assessment. https://www.nsca.com/education/articles/kinetic-select/purposes-of-assessment/ Harvard Health Publishing. Harvard Medical School. (2012). Do you need to see a doctor before starting your exercise program? HealthBeat. https://www.health.harvard.edu/healthbeat/do-you-need-to-see-a-doctor-before-starting-your-exercise-program National Academy of Sports Medicine. (2020). PAR-Q-+ The Physical Activity Readiness Questionnaire for Everyone. https://www.nasm.org/docs/pdf/parqplus-2020.pdf?sfvrsn=401bf1af_24 Doylestown Health. (2024). Bio-Electrical Impedance Analysis (BIA)-Body Mass Analysis. https://www.doylestownhealth.org/service-lines/nutrition#maintabbed-content-tab-2BDAD9F8-F379-403C-8C9C-75D7BFA6E596-1-1 National Heart, Lung, and Blood Institute. U.S. Department of Health and Human Services. (N.D.). Calculate your body mass index. Retrieved from https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm UC Davis Health. (2024). VO2max and Aerobic Fitness. https://health.ucdavis.edu/sports-medicine/resources/vo2description American Council on Exercise. Jiminez C. (2018). Understanding 1-RM and Predicted 1-RM Assessments. ACE Fitness. https://www.acefitness.org/fitness-certifications/ace-answers/exam-preparation-blog/2894/understanding-1-rm-and-predicted-1-rm-assessments/
Heyward, V. H., Gibson, A. L. (2014). Advanced Fitness Assessment and Exercise Prescription. United Kingdom: Human Kinetics. https://www.google.com/books/edition/Advanced_Fitness_Assessment_and_Exercise/PkdoAwAAQBAJhl=en&gbpv=1&dq=Strength+and+endurance+tests+muscle+groups+are+stronger+and+weaker&pg=PA173&printsec=frontcover#v=onepage&q=Strength%20and%20endurance%20tests%20muscle%20groups%20are%20stronger%20and%20weaker&f=false
Pate R, Oria M, Pillsbury L, (Eds). (2012). Health-related fitness measures for youth: Flexibility. In R. Pate, M. Oria, & L. Pillsbury (Eds.), Fitness Measures and Health Outcomes in Youth. https://doi.org/10.17226/13483 Baumgartner, T. A., Jackson, A. S., Mahar, M. T., Rowe, D. A. (2015). Measurement for Evaluation in Kinesiology. United States: Jones & Bartlett Learning. https://www.google.com/books/edition/Measurement_for_Evaluation_in_Kinesiolog/_oCHCgAAQBAJ?hl=en&gbpv=1&dq=Measurement+for+Evaluation+in+Kinesiology+(9th+Edition).&printsec=frontcover#v=onepage&q&f=false American Council of Exercise. Metcalf A. (2014). How to improve flexibility and maintain it. ACE Fitness. https://www.acefitness.org/resources/everyone/blog/3761/how-to-improve-flexibility-and-maintain-it/
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