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For individuals training for long distance walking marathons and/or events, can focusing on building a walking foundation, then increasing mileage progressively help condition the body for overall readiness? Long Distance Walking Training - Training helps individuals be comfortable and safe for long-distance walking and events.
- Training should focus on building a walking pace and increasing mileage gradually.
- Individuals need endurance, not speed, and want to build mental stamina for walking for hours at a steady pace.
- To reduce the risk of training injuries, increasing the total mileage per week/the distance of the longest walk per week to no more than 10% is recommended.
- Individuals should also train to wear the gear worn during long-distance walks.
- Training could last a few months.
- Being methodical allows the body time to repair and build new muscle, blood supplies, and endurance.
Example Training Plans Following a marathon training plan for mileage building and determining the proper hydration, nutrition, and gear for multi-day walks and treks is recommended. However, individuals must build back-to-back long days into their training sessions to assess any issues or problems resulting from walking long distances on back-to-back days. Example Walking Training Plans Multi-Day Walks/Treks Training Schedule - 13 miles per day/21 kilometers
- Use this plan for marathons or other multi-day walks with hills and natural surfaces requiring a backpack.
Training to Walk a Marathon - 26.2 miles/42 kilometers
- This will condition the body to go longer distances.
- When training for distances of 31 to 100 miles/50 to 161 kilometers, the longest distance to train should not need to exceed 20 to 25 miles,
- These should be performed at least twice two months before the marathon or event.
- Taper down the month before the event to a 12.4-mile/20-kilometer distance.
Gear All clothing, shoes, sunscreen, backpacks, etc., must be tested on the longer training days before the event. - Given the climate and terrain, plan for what will be needed and removed.
- Try things out, as individuals don't want to be surprised with something unfamiliar at the event. From head to toe, test the gear, including:
- Shoes/boots, socks, underwear, bra, shirt, pants, hat, jacket, and rain gear.
- Choose shoes or walking boots and wear them on long training days to break them in and ensure they perform.
- Backpacks should be tested on longer training days to ensure they can be carried comfortably over long distances and have the necessary capacity.
- Choose wicking fabrics that allow the skin to breathe and cool, especially under layers. (Justin De Sousa et al., 2014)
- Individuals will want to wear gear similar to marathon walkers if the walk will mostly be on pavement or asphalt.
- Individuals can modify their gear if the route is off-road or during different seasons. Find out what other long-distance walkers have worn on the same route or event.
- Individuals can connect with fellow walkers via social media or find answers to frequently asked questions on the event's or destination's website.
- Individuals can also contact the event director via the website or social media.
Nutrition Proper sports nutrition will prepare the body for endurance activity. - For example, individuals are recommended to follow a diet comprising 70% carbohydrates, 20% protein, and 10% fat.
- Avoid high-protein diets, as they can cause hydration problems and strain your kidneys under endurance walking conditions. (Marta Cuenca-Sánchez et al., 2015)
- Train with the water, sports drinks, food, and snacks taken to the event, and do not deviate from them during the event.
- Water is needed for 20 kilometers and under events, but an electrolyte replacement sports drink may be better for longer walks.
- Diluting or leaving out some sugar can be easier on the stomach.
- Have snacks pre-packaged and labeled for the times to be eaten.
- Individuals need to eat fat and protein for ultramarathon distances - this can come from trail mix, peanut butter sandwiches, and chocolate bars with nuts.
- Carbohydrates can be provided by sports gels or energy bars.
It is recommended to avoid products made for short distances and power sports as they can cause digestive problems when walking longer distances. Planning a Walk Planning begins by setting goals. Considerations include: - Time of year
- Distance
- Transportation to the event
- Event pace requirements
- Altitude and hill profile
- Climate
Individuals are recommended to: - Prepare by researching routes and trails.
- Study the course maps to know what services are provided along the way and what individuals must bring.
- Walk a long distance without a supporting event.
- Contact individuals who have walked the course.
- Know the terrain and areas of total sun, hills, pavement, natural trails, and shade.
- If possible, drive the course to become familiar with it.
- Individuals may be able to find apps designed for their route.
Taking Breaks and Resting - Regular breaks should be short - using the bathroom, eating a snack, rehydrating, tying shoes, or bandaging blisters.
- The body can stiffen up quickly during breaks and take several minutes to regain walking pace after a long break.
- Recommendations could be taking a walking break instead, which means continuing to walk but at a very slow pace.
Foot Care Individuals will have found what works for them concerning shoes, boots, socks, etc., on the long training days to prevent blisters and injuries. It is recommended to try different strategies, which include: - Sports tape
- Blister block pads
- Sprays
- Lubricants
- Wicking and/or double-layered socks
- Moleskin
- Stop at the first sign of irritation along the walk and doctor the foot with tape, blister bandages, or whatever method works best.
The body was built for walking. Planning and training properly before taking a long-distance or multi-day walk will ensure a safe and enjoyable marathon. 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 De Sousa, J., Cheatham, C., & Wittbrodt, M. (2014). The effects of a moisture-wicking fabric shirt on the physiological and perceptual responses during acute exercise in the heat. Applied ergonomics, 45(6), 1447–1453. https://doi.org/10.1016/j.apergo.2014.04.006 Cuenca-Sánchez, M., Navas-Carrillo, D., & Orenes-Piñero, E. (2015). Controversies surrounding high-protein diet intake: satiating effect and kidney and bone health. Advances in nutrition (Bethesda, Md.), 6(3), 260–266. https://doi.org/10.3945/an.114.007716
For individuals that are feeling unmotivated to work out and exercise can developing a fitness mindset help improve and maintain motivation? Fitness Mindset Motivation Learning to exercise as part of a regular workout routine can have a significant impact on health and well-being. In the beginning, individuals are all in, but as time goes on, mental blocks can interfere with workout motivation. Being flexible with oneself and fitness/health goals is part of the process, and overcoming mental blocks is key to maintaining motivation. It's all about creating a fitness mindset to maintain confidence and motivation and enjoy the benefits of regular exercise. Feeling Tired When feeling tired, individuals should ask themselves if it's physical or mental fatigue. If the exhaustion is not from lack of sleep, illness, or a physically demanding job, it is more than likely mental tiredness. Mental exhaustion can often feel physical, and a recommended cure is physical activity. Often, once an individual starts working out and gets over the mental fatigue, they feel better. (Juriena D. de Vries et al., 2016) Regular physical activity can increase energy levels and leave the body feeling less fatigued. (Bryan D. Loy et al., 2013) However, individuals need to make sure there is ample recovery time to repair and restore the body after working out. Self-Talk Sometimes there is a small voice that says to take a day off or perform an easier workout. It's okay to be flexible, but most times, individuals need to be ready to stand up to the skip-the-workout voices and stay motivated. Remove Obstacles - Remove obstacles that can distract from exercising.
- Have the workout gear ready and exercise time pre-scheduled so there are no second thoughts.
- If limited space is an issue, find compact equipment like a cordless jump rope that doesn't require a lot of room.
Don't Allow Relaxation Takeover - Individuals who plan to exercise after school or work shouldn't go home, sit down, and relax watching TV before working out.
- Individuals who may need a transition to work out should try something gentle but active, like stretching or doing a light chore.
- Individuals who exercise in the morning should wear their workout clothes immediately, so they can't second guess and can continue their workout.
- Remind yourself of the reasons for committing to exercise.
Research shows that using second-person self-talk can help maintain motivation. Encouraging oneself with phrases like you can do this, you got this, or you are going to achieve your fitness goals improves the chances of obtaining the desired outcome. (Sanda Dolcos, Dolores Albarracin. 2014) Fight Through The Doubt Start with small steps. Ask if doubt is stopping you from starting. If doubt begins to arise: Ask For Help - A colleague, friend, or partner can help reinspire motivation.
- Tell them about the challenges of sticking with exercise.
- Ask them to work out together.
Do What Is Possible - If working out for 30 minutes is too difficult, don't worry about it.
- Go for as long as possible and try for more the next time.
- Keep it simple and make it count. (Margie E. Lachman et al., 2018)
Redefine Exercise - Working out can feel like a job, but it does not have to.
- For example, individuals sitting or standing all day can approach the workout as 30 minutes to get out and move around.
- Or, after getting the kids settled in, it is time to do something for yourself and exercise the stress away.
Healthy Reminders - Write inspirational fitness mindset notes and put them where they will be seen regularly.
- These can be exercise goals; for example, I will exercise for 30 minutes because I want more energy, better sleep, strength, etc.
Train The Brain For Exercise When the issue is motivation, the mind needs to be convinced to exercise. How to use mind-over-matter skills: Rewards - When finishing a workout, rewards can help.
- Exercise has its own rewards - more energy, improved mood, stress relief, and reduced disease risk.
- Maybe a new pair of shoes, earbuds or headphones, workout equipment, or a massage will increase motivation.
Make A Deal - Continue to exercise for whatever amount of time, and if the desire to stop is still present, then stop.
- Nine times out of 10, individuals will keep going.
Pretend - Make-believe can encourage the fitness mindset.
- Pretending to be in a race, or in a movie, anything that makes the body want to move.
Set Achievable Goals - Making difficult goals can generate the fear of being unable to achieve them.
- Aim for small achievable goals that go along with a bigger overall goal.
- That way, there are more victories, and the motivation to keep moving is maintained.
Competition - Healthy competition can be a great motivator.
- Competing with oneself for faster times, heavier weights, or more frequency can keep the inspiration going.
- Social media and apps to compete with family and friends can also help.
Visualization - Athletes use visualization techniques of going through the game, match, and tournament to get themselves prepared and ready to execute what they've been practicing.
- Individuals can do the same thing by picturing themselves going through their workout from beginning to end.
- Visualize the workout and the success of finishing, and make it happen. (Fritz Renner et al., 2019)
Work Things Out - Exercise provides meditation time to think about problems and challenges.
- Use the workout time to work through the problems and refocus strategies to solve them.
Process Goals - Choosing specific goals that are part of the workout process, like working out 3-4 times per week, is recommended compared to using outcome goals, like losing ten pounds.
- Outcome goals can be out of the individual's control; instead, focus on the steps to achieve the goals, which lessens stress and is a more controllable method of working out. (Kylie Wilson Darren Brookfield. 2011)
Changing lifestyle to include exercise is not easy. The most important step is having the right attitude. (Margie E. Lachman et al., 2018) Thinking about exercise as an obligation will discourage motivation. Instead, create a fitness mindset to treat exercise like a break from all the stress and a reward for the mind and body to a healthier life. 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 discuss the subject matter above further, 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 de Vries, J. D., van Hooff, M. L., Geurts, S. A., & Kompier, M. A. (2016). Exercise as an Intervention to Reduce Study-Related Fatigue among University Students: A Two-Arm Parallel Randomized Controlled Trial. PloS one, 11(3), e0152137. https://doi.org/10.1371/journal.pone.0152137 Bryan D. Loy, Patrick J. O'Connor & Rodney K. Dishman (2013) The effect of a single bout of exercise on energy and fatigue states: a systematic review and meta-analysis, Fatigue: Biomedicine, Health & Behavior, 1:4, 223-242, DOI: 10.1080/21641846.2013.843266 Dolcos S, Albarracin D. (2014). The inner speech of behavioral regulation: Intentions and task performance strengthen when you talk to yourself as a You. Eur J Social Psychol. 44(6):636-642. doi:10.1002/ejsp.2048. Lachman, M. E., Lipsitz, L., Lubben, J., Castaneda-Sceppa, C., & Jette, A. M. (2018). When Adults Don't Exercise: Behavioral Strategies to Increase Physical Activity in Sedentary Middle-Aged and Older Adults. Innovation in aging, 2(1), igy007. https://doi.org/10.1093/geroni/igy007 Renner, F., Murphy, F. C., Ji, J. L., Manly, T., & Holmes, E. A. (2019). Mental imagery as a "motivational amplifier" to promote activities. Behaviour research and therapy, 114, 51–59. https://doi.org/10.1016/j.brat.2019.02.002 Kylie Wilson & Darren Brookfield (2009). Effect of Goal Setting on Motivation and Adherence in a Six‐Week Exercise Program, International Journal of Sport and Exercise Psychology, 7:1, 89-100, DOI: 10.1080/1612197X.2009.9671894
For individuals wanting to improve their fitness routine can incorporating wearable weights and knowing how to use them effectively help achieve health goals? Wearable Weights Adding wearable weights allows individuals to use their body weight with added resistance. This can add strength training to a routine but can also be used during walks or runs to increase cardiovascular health and aid in weight loss. Research studies have found that wearing a weighted vest reduces body weight and fat mass. This is because heavier loads increase energy expenditure for the increase in physical workload. (Claes Ohlsson, et al., 2020) Benefits Wearable weights are easy to use. - Depending on the type, they are compact and can be taken on the go.
- Wearing weights is an option for individuals with injuries or degenerative joint disease like arthritis that makes it difficult to hold or move weights.
- Exercise has been proven to be a useful tool for treating osteoarthritis. (Lei Chen, Yan Yu. 2020)
- There is no age limit for wearable weights.
- Because many are only a few pounds, they are available to anyone from adolescents to the elderly.
- Anyone can benefit from the different types of wearable weights.
Types Three main types of wearable weights include wrist weights, ankle weights, and weighted vests. - Wrist weights can replace dumbbells in some cases.
- They are typically between 1 to 10 pounds.
- Ankle weights can provide extra resistance to leg motions.
- They can be found from 1 pound up to 20 pounds.
- Weighted vests provide a full-body challenge.
- The weight choices for them vary, as most contain pockets where weight can be increased or decreased.
Using The Weights Individuals can use wearable weights as a complement to strength and cardiovascular regimens. Beginners will want to start with lighter weights worn for less time. As the body becomes stronger, it's important to increase the weight to see results. Ankle Weights - Ankle weights can be used during a strength training workout to add resistance to lower body exercises.
- As the body ages, it becomes more important to decrease the risk of falls by increasing lower limb and trunk strength.
- Wearing ankle weights is recommended to build strength, especially in older adults. (Hiroyasu Akatsu, et al., 2022)
- Individuals can wear them during a walk or run to increase the challenge.
- They can be used for a high-level core workout.
Wrist Weights - Wrist weights can be used like dumbbells and worn during a walk or a run.
- Research shows that walking with wrist weights can improve walking gait. (Hyung Suk Yang, et al., 2018)
- Wearing weights on the wrists generates a higher energy expenditure, which allows one to add intensity to a walk or run without having to increase speed. (Catherine T. Campaña, Pablo B Costa. 2017)
Weighted Vests - Wearing a weighted vest during workouts will create a full-body challenge.
- They can be used while walking or running and automatically add more difficulty.
- Another way to utilize a weighted vest is to wear it while completing a regular workout.
- Whether doing HITT, strength training, etc, individuals can wear a weighted vest.
- The weight should be evenly distributed to prevent any injuries or functional disorders to the lower body.
- Studies show no change in gait or an increased risk of injury when used correctly. (Christopher J. Gaffney, et al., 2022)
Individuals want to talk to a healthcare provider before beginning a new fitness program, and adding weights is no different, especially if there are any current or past injuries. 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 Ohlsson, C., Gidestrand, E., Bellman, J., Larsson, C., Palsdottir, V., Hägg, D., Jansson, P. A., & Jansson, J. O. (2020). Increased weight loading reduces body weight and body fat in obese subjects - A proof of concept randomized clinical trial. EClinicalMedicine, 22, 100338. https://doi.org/10.1016/j.eclinm.2020.100338 Chen, L., & Yu, Y. (2020). Exercise and Osteoarthritis. Advances in experimental medicine and biology, 1228, 219–231. https://doi.org/10.1007/978-981-15-1792-1_15 Akatsu, H., Manabe, T., Kawade, Y., Masaki, Y., Hoshino, S., Jo, T., Kobayashi, S., Hayakawa, T., & Ohara, H. (2022). Effect of Ankle Weights as a Frailty Prevention Strategy in the Community-Dwelling Elderly: A Preliminary Report. International journal of environmental research and public health, 19(12), 7350. https://doi.org/10.3390/ijerph19127350 Yang, H. S., James, C. R., Atkins, L. T., Sawyer, S. F., Sizer, P. S., Jr, Kumar, N. A., & Kim, J. (2018). Effects of arm weight on gait performance in healthy subjects. Human movement science, 60, 40–47. https://doi.org/10.1016/j.humov.2018.05.003 Campaña, C. T., & Costa, P. B. (2017). Effects of walking with hand-held weights on energy expenditure and excess postexercise oxygen consumption. Journal of exercise rehabilitation, 13(6), 641–646. https://doi.org/10.12965/jer.1735100.550 Gaffney, C. J., Cunnington, J., Rattley, K., Wrench, E., Dyche, C., & Bampouras, T. M. (2022). Weighted vests in CrossFit increase physiological stress during walking and running without changes in spatiotemporal gait parameters. Ergonomics, 65(1), 147–158. https://doi.org/10.1080/00140139.2021.1961876
It can be difficult for individuals and athletes to stay motivated, manage stress and prevent becoming overwhelmed. Can mental toughness and a positive attitude help increase potential and performance levels? Mental Toughness Athletes and fitness enthusiasts work on conditioning, skills training, and perfecting techniques. Physical training can take individuals far but another necessary part of maximizing athletic potential is building mental toughness and having the right attitude. Like anything, mental training takes time, effort, and regular adjustments to find ways to shift a losing or bad attitude into a positive one that can bring out the best. Attitude Is Important If negativity begins to set in like dealing with an injury, getting rid of self-limiting beliefs can be difficult, as well as generate optimism to rise up and succeed. For athletes or individuals who enjoy competitive sports, developing a positive mental attitude will help with: - Emotions that can affect cognitive functioning strategies.
- Energy levels.
- Other aspects of physical performance.
Mental Strategies Mood Improvement Individuals frustrated by a pessimistic perspective tend to dwell on problems or issues. To shift into a positive mood do something to lift your spirits, even if you don't think it will help. - Listen to your favorite or uplifting music.
- Watch an inspirational movie.
- Read a sports psychology book.
- Get together or call a teammate or friend that are cheerful and upbeat.
- Play different games just for fun.
- Take a break, go to the park, walk around, and meditate.
- Get into hobbies.
- Relax with a therapeutic massage.
Positive Self Talk Continuing sports psychology research shows that practicing positive self-talk can improve athletic performance. (Nadja Walter, et al., 2019) Sports psychologists describe this through the idea that thoughts create beliefs, that drive actions. Positive self-talk can take different forms. For some reciting a specific phrase, sentence, or a single word can effectively manage thoughts, push out the negativity, and focus on taking care of business. Anything that inspires can include: - Focus
- Remember the fundamentals!
- You know what to do!
- You can do it!
- You got this!
Research shows that positive self-talk reduces anxiety and increases self-confidence, optimization, efficacy, and performance. (Nadja Walter, et al., 2019) However, self-talk needs to be practiced and part of a regular routine to be effective. Visualization Another strategy is using visualization exercises. - This means imagining various scenarios in which competition is happening and things are working out. (Mathias Reiser, Dirk Büsch, Jörn Munzert. 2011)
- This could be using all the senses to imagine the venue where the tournament is taking place, the sound of the crowd, the smells, how the ground or court feels, and/or how the ball or specific sports object feels.
- The wisdom is if you can think it, you can do it, once that is determined apply strategies to get there.
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 Walter, N., Nikoleizig, L., & Alfermann, D. (2019). Effects of Self-Talk Training on Competitive Anxiety, Self-Efficacy, Volitional Skills, and Performance: An Intervention Study with Junior Sub-Elite Athletes. Sports (Basel, Switzerland), 7(6), 148. https://doi.org/10.3390/sports7060148 Reiser, M., Büsch, D., & Munzert, J. (2011). Strength gains by motor imagery with different ratios of physical to mental practice. Frontiers in psychology, 2, 194. https://doi.org/10.3389/fpsyg.2011.00194
Tennis requires strength, power, and endurance. Can combining tennis weight training into a player's fitness regimen that is broken up into phases achieve optimal results? Tennis Weight Training In professional sports that utilize weight lifting, the training is often broken up into seasonal phases. (Daniel S Lorenz, Michael P Reiman, John C Walker. 2010) Each phase consists of specific objectives that contribute to and build upon the previous phase. This is known as periodization. Tennis is played year-round indoors and outdoors. This is an example of a tennis weight training program to build up strength. Pre-Season - In the early pre-season, players prepare to rebuild their strength after a break.
- The emphasis is on building functional strength and some muscle.
Late Pre-Season - In late pre-season, players workout to get ready for the start of the season.
- Here, the emphasis is on building maximum power.
In Season - In season, regular practice, play, and competition get underway and players are in top condition.
- In this phase, strength and power maintenance is the focus.
Season Break - This is when players need to relax for a while.
- However, players need to keep active if they want to maintain some level of fitness.
- The emphasis is on rest and recovery with the maintenance of light activity, like cross-training and light gym workouts.
- Research has shown that taking a break from serious strength training does help the body recover and rebuild. (Daniel Lorenz, Scot Morrison. 2015)
- This is a three-phase all-around program.
- The first phase concentrates on building basic strength and muscle
- The second phase on power delivery.
- Players who play year-round can continue with the power program once they build the basics.
- Players who take a break for longer than six weeks should start again with the strength program.
Pre-Season - Phase One Strength and Muscle - The focus is on lifting heavy weights, but not going full force to begin training the nervous system to work with the muscle fibers.
- Some muscle building or hypertrophy/building muscle size will happen during strength development.
- Strength is the foundation for the power development phase.
Exercises: - Duration: 6-8 weeks
- Workout Days: 2-3, with at least one day, however, two are recommended between sessions.
- Reps: 8-10
- Sets: 2-4
- Rest between sets: 1-2 minutes
- Barbell squat, dumbbell squat, or sled hack squat
- Romanian deadlift
- Dumbbell bent-over row
- Dumbbell triceps extension or machine pushdown
- Cable wood chop
- Lat pulldown to the front with a wide grip
- Reverse crunch
Things to Remember Use the Proper Weight - Adjust the weight so that the last reps are heavy but don't cause a complete failure.
Balance the Lower Half - The posterior chain of the hips, the gluteals/buttocks, the upper legs, and the abdominals are of equal importance and require equal attention. (Eline Md De Ridder, et al., 2013)
- Squats and deadlifts build strength and power in this region.
Follow Proper Form - For upper body exercises like the dumbbell press, lat pulldown, and wood chops the proper form needs to be followed.
- Keep the forearms in a vertical plane with the upper arms.
- Do not extend excessively at the bottom of the movement.
- Remember to protect the vulnerable shoulder joint.
Listen to The Body - Strength training is physically and mentally challenging.
- Individuals who are not able to recover from a session with only one rest day are recommended to move the program to two sessions per week.
- Muscle soreness or delayed onset muscle soreness - DOMS - is normal, however, joint pain is not.
- Monitor arm and shoulder reactions during this phase.
- Stop if any joint pain or discomfort is felt.
Late Pre-Season - In-Season - Phase Two Power Power is the ability to move the heaviest loads in the shortest time and is the combination of strength and speed. In this phase, the player builds on the strength developed in phase one with tennis weight training that will increase the ability to move a load at high velocity. - Power training requires lifting weights at high velocity and with explosiveness.
- The body needs to rest adequately between repetitions and sets so that each movement is done as fast as possible.
- The number of sets can be less than phase one because there is no point in training at this level when the body is fatigued.
Exercises - Duration: Ongoing
- Days per week: 2
- Reps: 8 to 10
- Sets: 2-4
- Rest between repetitions: 10 to 15 seconds
- Rest between sets: at least 1 minute or until recovered
- Barbell or dumbbell hang clean
- Cable push-pull
- Cable wood chop
- One arm cable raises
- Medicine ball push press
- Medicine ball standing twist with a partner or alone - 6x15 repetitions fast and recover between sets.
Reminders When Preparing For the Season Recovery Time - In power training, it's important that the body has relatively recovered for each repetition and set so that the individual can maximize the movement.
- The weights should not be as heavy and the rest periods sufficient.
Push When Possible - Rest is important, at the same time, the player needs to push through reasonably heavy loads to develop power against significant resistance.
- When doing medicine ball twists, do a full set at maximum, then sufficiently rest before the next one.
- If doing the medicine ball exercises alone, use a lighter ball and keep the ball in your hands while twisting.
In Season - Phase Three When the season begins training does not stop in order to help maintain strength and power. Strength and Power Maintenance - Alternate phase one and phase two for a total of two sessions each week.
- Every fifth week, skip weight training to achieve optimal recovery.
Key Points Things to keep in mind during the season. Avoid Overscheduling - Avoid strength training on the same day when practicing on the court.
- If the weight training has to be both on the same day, try to separate the workouts into morning and afternoon sessions.
Plan Time - Rest completely from strength training one week out of every six.
- Light gym work is fine.
- During the season, use intuition when it comes to working out at the gym.
- Individuals with limited time, stick to court skills training instead of tennis weight training.
Off Season If there is an off-season, this is the time for emotional and physical decompression and full-body recovery. - For several weeks, forget about weight training and do other things.
- Stay fit and active with cross-training or other physical activities but keep it light to prevent injuries.
It is recommended to consult a coach, trainer, sports chiropractor, and/or physical therapist to develop a program specific to an individual's needs, fitness goals, and access to resources. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Lorenz, D. S., Reiman, M. P., & Walker, J. C. (2010). Periodization: current review and suggested implementation for athletic rehabilitation. Sports health, 2(6), 509–518. https://doi.org/10.1177/1941738110375910 Lorenz, D., & Morrison, S. (2015). CURRENT CONCEPTS IN PERIODIZATION OF STRENGTH AND CONDITIONING FOR THE SPORTS PHYSICAL THERAPIST. International journal of sports physical therapy, 10(6), 734–747. De Ridder, E. M., Van Oosterwijck, J. O., Vleeming, A., Vanderstraeten, G. G., & Danneels, L. A. (2013). Posterior muscle chain activity during various extension exercises: an observational study. BMC musculoskeletal disorders, 14, 204. https://doi.org/10.1186/1471-2474-14-204
Hiking is a form of exercise accessible to a wide range of physical abilities, which makes it a great outdoor activity for all. The health benefits include improved blood pressure, sleep, and reduced stress and anxiety. However, being out in the elements without conditioning the body can lead to serious injuries and other health issues. Many trails are rough, uneven, and have elevation gain, so even the easiest courses require balance and strength to avoid injury. Hiking training that includes strength, cardio, and practice will help condition the body to allow the trip to be more enjoyable and safe. Hiking Training Two of the most common hiking injuries are rolling the ankle and ankle sprains. Individuals that are out of shape or haven’t been active for some time are recommended to start with basic movements and exercises to warm up the muscles and increase heart rate. Walk/Run Through Sand - This builds the muscles that protect the knees and ankles.
Increase Range of Motion - Using a resistance band will strengthen muscles through their full extension.
- Standing on a tennis ball or balance disc is great as it builds the small stabilizer muscles around the ankles and knees.
Crunches - Building core strength will help maintain balance on uneven surfaces.
Squats and Lunges - Keep the back straight and take each squat and lunge slowly to strengthen the core muscles.
Push-ups - Sufficient upper body strength, especially the back muscles will help on long trips and when carrying a heavy pack.
Cardiovascular - Walking around the neighborhood, on a treadmill, or stationary bike will work to increase cardiovascular ability.
- The objective is to get the heart rate up to build lung capacity.
Step-ups - Before a backpacking trip, weigh the pack - try 20 lbs. - and step up onto a park bench 16 to 18 inches high.
- Add 5 pounds a week until the pack is as heavy as it will be on the hike.
Strength Hiking Training for Backpacking Carrying a heavy pack activates many muscles, including those of the arms and shoulders, and back. Hiking for an extended period with a backpack requires getting used to the weight and feel of it. Nothing conditions the body for a pack better than actually experiencing it. Shoulder and Neck - The trapezius muscles radiate out from the base of the neck.
- This is where the shoulder harness of the pack sits.
- Strong traps help prevent soreness.
- Most of the pack's weight should be on and around the hips, but it doesn't always happen due to pack design and body shape.
Shoulder and Arm - The shoulder of the arm used to put on and take off the pack does a lot of work at awkward angles.
- The rotator cuff of the shoulder is vulnerable to these loads.
Upper Back - The muscles of the upper and mid back contract to stabilize the pack, especially with heavy loads.
- Beginning hikers and backpackers tend to get a dull pain right in the center of the shoulder blades.
Lower Back - The lower back takes the brunt of the force from lifting and twisting the posterior chain of muscles.
Abdominal Muscles Legs - Walking, squatting, and standing with the pack requires strong support from the legs.
- Strong legs, especially thighs, make a difference.
- An all-around beginner's workout is a good place to begin.
Hiking Training: Preparing For A Weekend Hike - Go out for a walk two or three times during the week.
- Make sure to move briskly enough to get the heart rate up, and keep it up for at least 30 minutes.
- Wear a lightly-weighted daypack on weekday walks to prepare for the essential gear.
- Wear the same shoes that you will be wearing on the hike.
- A definite way to get blisters is to walk for a long time in shoes that haven’t been worn in a while or at all.
Take The Essentials For simple day hikes, here are some essentials to have on hand: - Plenty of water
- Simple first-aid kit
- Map - paper type
- Compass
- Food
- Fire-starter or matches
- Multi-purpose knife or tool
- Flashlight and batteries
- Sun hat
- Sunscreen and sunglasses
Start small and go slow until you feel comfortable in the surroundings. Start off with lightweight and short distances and gradually extend to heavier weights and longer distances. Remember to go at your own pace and don’t try to be an expert. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Chrusch, Adam, and Michelle Kavin. “Survey of Musculoskeletal Injuries, Prehike Conditioning, and On-Trail Injury Prevention Strategies Self-Reported by Long-Distance Hikers on the Appalachian Trail.” Wilderness & environmental medicine vol. 32,3 (2021): 322-331. doi:10.1016/j.wem.2021.04.004 Fleg, Jerome L. “Aerobic exercise in the elderly: a key to successful aging.” Discovery Medicine vol. 13,70 (2012): 223-8. Gatterer, H et al. “Effect of weekly hiking on cardiovascular risk factors in the elderly.” Zeitschrift fur Gerontologie und Geriatrie vol. 48,2 (2015): 150-3. doi:10.1007/s00391-014-0622-0 Huber, Daniela, et al. “Sustainability of Hiking in Combination with Coaching in Cardiorespiratory Fitness and Quality of Life.” International journal of environmental research and public health vol. 19,7 3848. 24 Mar. 2022, doi:10.3390/ijerph19073848 Liew, Bernard, et al. “The Effect of Backpack Carriage on the Biomechanics of Walking: A Systematic Review and Preliminary Meta-Analysis.” Journal of applied biomechanics vol. 32,6 (2016): 614-629. doi:10.1123/jab.2015-0339 Li KW, Chu JC, Chen CC. Strength decrease, perceived physical exertion, and endurance time for backpacking tasks. Int J Environ Res Public Health. 2019;16(7):1296. doi:10.3390/ijerph16071296 Li, Simon S W, et al. “Effects of a backpack and double pack loads on postural stability.” Ergonomics vol. 62,4 (2019): 537-547. doi:10.1080/00140139.2018.1552764 Mitten, Denise, et al. “Hiking: A Low-Cost, Accessible Intervention to Promote Health Benefits.” American Journal of lifestyle medicine vol. 12,4 302-310. 9 Jul. 2016, doi:10.1177/1559827616658229
Olympic athletes are so fit they make everything look easy. It is one of the most amazing examples of athletic prowess to behold. Attempting these feats of athleticism could lead to injury without proper training and conditioning. However, you can draw inspiration from these incredible skills and commitment to reach your fitness goals. Individuals can emulate the Olympic athlete's discipline to get the most out of physical activity and workouts. Olympic Athlete Discipline This is not about the literal workout routines these athletes engage in but the mental state and discipline that keeps them motivated, especially when things get tough. This can help individuals get the most out of every workout. When momentum or motivation starts to dwindle, look to Olympic athletes and then apply that discipline to recharge motivation and achieve the goal. Learn to Train Daily Many can succumb to weekend warrior syndrome. After sitting on the couch after a long day of work all week, individuals try to make up for the inactivity by overexerting themselves with hours of exercise on the weekend. This is a perfect setup for injury. - Instead, train, work out, exercise, and move around daily. Professional athletes know they won't get the top results in one shot.
- They approach it in incremental steps for a solid foundation and understanding of the final and optimal result.
- Daily physical activity and exercise maintain body conditioning, strength, and overall fitness.
- And makes the body more efficient at burning fat.
Maintain Goal Focus - Olympic athletes have specific goals in their training. There has to be when competing against the best athletes in the world and winning.
- Individual health and fitness goals may be smaller, but they are just as important and should be treated as such for motivation to exercise each day.
- Keep goals simple, specific, and reachable/doable when setting them.
- SMART goals are Specific, Measurable, Achievable, Realistic, and Time-based.
- Use daily reminders of what the goal is and strategies to achieve it.
Utilize Specific Training - Olympic athletes must have incredible endurance, strength, and skill sets to complete their event.
- They must incorporate specific training drills, exercises, stretches, nutrition, etc., to improve and advance.
- Whatever the goal, make sure the training is appropriate.
- If trying to build muscle, focus on heavy strength training and consuming quality calories.
- If the goal is to lose weight, break down the goal into achievable steps to get there, like.
- What type of workouts are needed?
- Consulting a nutritionist for recommendations.
Fuel the Body for Top Performance - Individuals can be concerned about food and whether it contains too much fat or calories.
- Olympic athletes worry about getting the right nutrients and calories to fuel their bodies for competition.
- Use a similar approach and ask what is the best thing I should eat right now for the workout and...
- What foods will maintain optimal body health?
Listen to The Body and Rest - Olympic athletes have to learn to maintain the balance of maintaining top performance and not getting burnt out.
- This is when they know to listen to their bodies, extend recovery days, or take a mini-vacation.
- Overtraining can lead to injury, frustration, discouragement, and loss of motivation.
- Know the signs of overtraining and take a break.
Focus on Proper Form - Whatever the activity, make sure proper form is followed.
- For example, distance runners hold their heads high, have relaxed faces and upper bodies, have a natural arm swing, and do not overstride.
- Apply the same form principles to stretches and exercises.
General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Casa, Douglas J et al. "Fluid Needs for Training, Competition, and Recovery in Track-and-Field Athletes." International Journal of sports nutrition and exercise metabolism vol. 29,2 (2019): 175-180. doi:10.1123/ijsnem.2018-0374 Bailey RR. Goal Setting and Action Planning for Health Behavior Change. Am J Lifestyle Med. 2019;13(6):615-618. doi:10.1177/1559827617729634 Hackett, Daniel, et al. "Olympic weightlifting training improves vertical jump height in sportspeople: a systematic review with meta-analysis." British Journal of sports medicine vol. 50,14 (2016): 865-72. doi:10.1136/bjsports-2015-094951 Huebner, Marianne, et al. "The Masters' athlete in Olympic weightlifting: Training, lifestyle, health challenges, and gender differences." PloS one vol. 15,12 e0243652. 4 Dec. 2020, doi:10.1371/journal.pone.0243652 Kreher JB, Schwartz JB. Overtraining Syndrome: A Practical Guide. Sports Health. 2012;4(2):128-138. doi:10.1177/1941738111434406 Swift DL, Johannsen NM, Lavie CJ, Earnest CP, Church TS. The Role of Exercise and Physical Activity in Weight Loss and Maintenance. Prog Cardiovasc Dis. 2014;56(4):441-447. doi:10.1016/j.pcad.2013.09.012
Power is the combination of strength and speed over time. Strength is how much force an individual can exert. Power is how fast an individual can exert force. Strength training for power, aka power training, is being able to exert a certain amount of force in a given time. Power can be built with weight training. However, power strength training is not just for weightlifters. Many athletes like football, basketball, and volleyball players, sprinters, dancers, and wrestlers build strength to increase power, improve explosiveness, increase their vertical leap/jump, and give their bodies a break from heavy weight training. Power Strength Training Building strength is one factor, but becoming powerful requires another element in training. Biologically, individuals train the muscles to elongate and contract fast so the body can perform a certain set of movements. Benefits The benefits of power strength training. Promotes Active Body Rest - Power training gives the mind and body a break from heavy training.
- Provides the tendons, joints, and central nervous system a rest.
- Offers a fun and healthy change with jumping, throwing, swinging, etc.
Reduces Risk of Knee Injury Training helps improve: - Hip strength.
- Landing biomechanics.
- Helps reduce the risk of a knee injury.
- Helps strengthen the muscles above the knee.
- A study found individuals with knee osteoarthritis that participated in high-intensity strength training, compared with low-intensity, had a reduction in knee pain symptoms.
Improves Vertical Jump - Vertical jump or leap is how high an individual can jump and is a common parameter for assessing athletic ability.
- It is an integral part of movement training programs to improve sports performance.
- Research has shown that power strength and jump training can improve jump height.
Training Program Before starting any exercise program, it is recommended to talk with a doctor. Key components to focus on when training for power. Frequency - Starting with a schedule of 3-4 times a week is recommended by the American College of Sports Medicine.
- Going above this frequency can be intense on the body and central nervous system.
- Limiting sessions to a few times a week gives the body time to recover.
Equipment - Because power training involves a combination of increasing force and speed, using the right equipment that allows both is important. However, there are ways to improve without equipment.
- For practicing jumps, increase the force by increasing the distance using a taller box.
- For practicing push-ups on the floor, increase the force by pushing with more power so the hands come off the ground.
- To improve power by increasing speed, exercises can be performed faster or with decreased rest between sets.
Weight - The weight depends on an individual's one-rep max or the heaviest weight that can be lifted in a single repetition.
- This is essentially an individual's record for whatever type of weightlifting is being done.
- Power training movement options: Plyometrics, Ballistic, or Dynamic.
- Plyometrics includes activities like squats or jump lunges, common with football and basketball players.
- Ballistic training includes activities like a back squat for football or soccer players.
- Dynamic training works for sports-specific training motions like golf swinging or tennis serving.
Nutrition Whether cardio or strength training, adequate caloric intake is important regardless of workout type, this means having a healthy balance of the three macronutrients: carbohydrates, fat, and protein. - Carbohydrates could be the most important, as research has shown that high-intensity exercise like power training improves when eating carbohydrates before, during, and after the workout.
- Fat is necessary, and a daily intake below 20% of calorie intake can decrease the absorption of various essential nutrients.
- It is recommended to consume 1.2-1.7 grams of protein per kilogram of individual body weight.
As with any exercise, training takes time, and it's important to gradually progress only when the body is prepared. Incorporating the elements of a healthy lifestyle includes a balanced, nutrient-rich diet and proper sleep and rest days. This will help get the most benefits and prevent injuries. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Balachandran, Anoop T et al. “Comparison of Power Training vs. Traditional Strength Training on Physical Function in Older Adults: A Systematic Review and Meta-analysis.” JAMA Network Open vol. 5,5 e2211623. 2 May. 2022, doi:10.1001/jamanetworkopen.2022.11623 Maestroni, Luca, et al. “Strength and Power Training in Rehabilitation: Underpinning Principles and Practical Strategies to Return Athletes to High Performance.” Sports medicine (Auckland, N.Z.) vol. 50,2 (2020): 239-252. doi:10.1007/s40279-019-01195-6 Marián, Vanderka, et al. “Improved Maximum Strength, Vertical Jump and Sprint Performance after 8 Weeks of Jump Squat Training with Individualized Loads.” Journal of sports science & Medicine vol. 15,3 492-500. 5 Aug. 2016 Peebles, Alexander T et al. “Landing biomechanics deficits in anterior cruciate ligament reconstruction patients can be assessed in a non-laboratory setting.” Journal of orthopedic research: official publication of the Orthopaedic Research Society vol. 40,1 (2022): 150-158. doi:10.1002/jor.25039 Suchomel, Timothy J et al. “The Importance of Muscular Strength: Training Considerations.” Sports medicine (Auckland, N.Z.) vol. 48,4 (2018): 765-785. doi:10.1007/s40279-018-0862-z Wesley, Caroline A et al. “Lower Extremity Landing Biomechanics in Both Sexes After a Functional Exercise Protocol.” Journal of athletic training vol. 50,9 (2015): 914-20. doi:10.4085/1062-6050-50.8.03 Westcott, Wayne L. “Resistance training is medicine: effects of strength training on health.” Current sports medicine reports vol. 11,4 (2012): 209-16. doi:10.1249/JSR.0b013e31825dabb8
Mountain and trail biking is a fun way to exercise. Mountain biking requires total body/core strength, explosive power, balance, endurance, and agility to maneuver the bike, build speed, and absorb the rough bumps and terrain. But it also means that certain muscles get overused, causing overcompensation in the body that can lead to musculoskeletal problems and conditions. Strength, cardiovascular, and cross-fit can benefit mountain biking training for improved performance, safer and more confident riding, and injury prevention. Mountain Biking Training A few of the benefits of training are: - Increasing bone density.
- Improving joint health.
- Correcting imbalances and unhealthy posture.
- Weight loss.
- Aging muscle loss prevention.
Maintaining body posture centered on the bike requires core strength to perform the movements when moving the body backward and forwards, side to side, and pushing up and down when different obstacles pop up. The exercises' objective is to work various body parts simultaneously and diagonally, like the movements used on the bike. General Overview of Mountain Biking Training - Build strength - Target the quads, hamstrings, and abdominal muscles to power pedaling strokes.
- Increase endurance - Avoid getting fatigued early because of weakened legs and aerobic performance.
- Improve mountain bike skills - Ride faster and more efficiently by improving bike handling and technical skills.
Example Training Week The terrain determines the intensity, but the same basic principles apply to mountain biking training as other endurance sports. Here's a training example for a beginner that can be adjusted to the rider's needs: Monday - Stretching and training the muscles to relax prevent becoming stiff or cramping up during rides.
Tuesday - Beginner small hills trail ride.
- The hills are equivalent to HIIT training.
- Recover on the flats and downhills.
Wednesday - Light, short ride.
- Focus on pedaling techniques and/or cornering drills.
Thursday - Medium-length trail ride on flat to rolling hills.
- Keep it conversational pace and enjoy the trails.
Friday - Recovery day.
- Stretching, massage, and foam rolling.
Saturday - Long trail ride.
- Go at a conversational pace and have fun.
- Don't let technique fail when the body starts to get tired.
Sunday - Medium-length trail ride.
- Go at a conversational pace.
Basic Skills Practicing technical skills will prepare beginning mountain bikers for success. Here are a few basic skills to get started: Cornering - Riding singletrack means making tight turns.
- Cornering is a critical skill that should never stop being practiced and improved.
Cornering Drills - Pick a corner on a local trail and ride through it until mastered.
- Focus on riding smoothly through the corner, and speed will generate.
- As confidence builds in the corners, do the same on the opposite side.
Straighten Out - Ride to the furthest outside edge when approaching the turn.
- Initiate the turn just before the sharpest point of the corner.
- Stick to the furthest outside point of the corner when riding out of the corner.
Brake Before The Corner - Braking in the corner can cause the tires to slide out of control, causing a slip-and-fall accident.
- Look through the turn as the bike follows where the eyes look.
- Don't stare at the front wheel, which could lead to a falling or flipping accident.
- Eventually, riders can handle this technique, but it's too advanced for beginners.
Smooth Ride Beginners can be amazed at how much terrain bikes can ride over and through. Modern mountain bike suspension and tire systems can handle it. However, using the correct technique is essential to get through or around the obstacles and avoid crashes. - Stay aware of the surroundings.
- Keep the body loose when approaching obstacles.
- Decide how to overcome the obstacle - ride over, pop/raise the wheels, jump, or ride around.
- Maintain confidence.
- When riding over the obstacle, maintain an even balance on the pedals and keep the buttocks slightly off the saddle.
- Keep arms and legs loose and let the body absorb the shock of the obstacle.
- Trust the suspension and tires.
- Ensure enough speed is generated to go over it and that it won't stop the bike and cause a fall.
- Some rough trail areas can require added strength to hold the bike steady.
Braking - There is no need to squeeze the brake handles with extreme force.
- Extreme braking, especially the front, will likely lead to a flip or crash.
- The brakes are made to stop with minimal force.
- Beginners are recommended to learn to use a light touch when braking.
- Improvement will follow with each riding session.
General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Arriel, Rhaí André, et al. “Current Perspectives of Cross-Country Mountain Biking: Physiological and Mechanical Aspects, Evolution of Bikes, Accidents, and Injuries.” International journal of environmental research and public health vol. 19,19 12552. 1 Oct. 2022, doi:10.3390/ijerph191912552 Inoue, Allan, et al. “Effects of Sprint versus High-Intensity Aerobic Interval Training on Cross-Country Mountain Biking Performance: A Randomized Controlled Trial.” PloS one vol. 11,1 e0145298. 20 Jan. 2016, doi:10.1371/journal.pone.0145298 Kronisch, Robert L, and Ronald P Pfeiffer. “Mountain biking injuries: an update.” Sports medicine (Auckland, N.Z.) vol. 32,8 (2002): 523-37. doi:10.2165/00007256-200232080-00004 Muyor, J M, and M Zabala. “Road Cycling and Mountain Biking Produce Adaptations on the Spine and Hamstring Extensibility.” International Journal of sports medicine vol. 37,1 (2016): 43-9. doi:10.1055/s-0035-1555861 Ranchordas, Mayur K. “Nutrition for adventure racing.” Sports medicine (Auckland, N.Z.) vol. 42,11 (2012): 915-27. doi:10.1007/BF03262303
Sports exercise medicine - SEM addresses and treats physical activity/sports-related injuries using chiropractic care, physical therapy, therapeutic massage, functional nutrition, and targeted rehabilitation exercises. Sports medicine aims to prevent injury and keep individuals safe when pursuing their training goals. It combines general medical education with sports science principles, exercise physiology, biomechanics, orthopedics, nutrition, and sports psychology. Sports Exercise Medicine Sports medicine specialists focus on medical, therapeutic, and functional aspects to rehabilitate and strengthen the body to improve physical performance. Conditions include: A sports exercise medicine team can include medical and non-medical specialists. This includes: - Coaches
- Athletic trainers
- Personal trainers
- Chiropractors
- Physical therapists
- Nutritionists
- Physicians
- Surgeons
- Sports psychologists
Sports exercise medicine is not a medical specialty but means the health care providers have undergone training focused on the medical aspects of physical activities/sports, fitness, and exercise. Doctors and Physicians Sports medicine physicians are medical doctors who specialize in diagnosing and treating sports and exercise-related injuries and conditions. These physicians are certified in family medicine, emergency medicine, pediatrics, internal medicine, or orthopedics. They are qualified to treat: - Muscle, bone, joint, and nerve injuries.
- Head injuries.
- Chronic conditions.
- Return-to-play decisions.
- Injury prevention.
- Nutrition and supplements.
Orthopedic surgeons focus on the surgical treatment, repair, and restoration of sports and physical activity injuries. Psychologists Sports psychology focuses on athletes'/sports enthusiasts' mental and emotional states. Athletes go through various stresses that a sports psychologist can train to regulate anxiety and improve focus specifically on their sport. They use tools and techniques like psychotherapy, stress management, and goal-setting to help athletes maintain mental and emotional balance during competition or injury recovery. Professional sports teams employ psychologists to help prepare the team for competition or develop strategies to overcome mental or emotional challenges affecting performance. Sports Science Sports science is the focused study of physiology, anatomy, and psychology related to human movement and physical activity. Exercise science is primarily focused on clinical research, including: - Physiological responses to exercise.
- Effectiveness of exercise techniques.
- Impact of performance supplements.
Chiropractic Sports Physician Chiropractic care is a non-invasive, medication-free treatment alternative that can help individual athletes find relief from various musculoskeletal issues. A chiropractic sports physician has the tools and skills necessary to optimize the performance of an individual's musculoskeletal and nervous systems. This specialized training allows sports chiropractors to provide therapies to heal injuries effectively, maintain strength and prevent injury. The benefits of applying chiropractic medicine include the following: - It is a non-invasive treatment.
- Improves overall range of motion.
- Reduces and alleviates discomfort symptoms.
- Stretches and strengthens the body.
- Assists in post-surgical repair.
- Decreases recovery time.
General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Brown, G J. “Sports medicine at work.” British journal of sports medicine vol. 33,1 (1999): 5. Hsu, Joseph R et al. “Clinical Practice Guidelines for Pain Management in Acute Musculoskeletal Injury.” Journal of orthopedic trauma vol. 33,5 (2019): e158-e182. doi:10.1097/BOT.0000000000001430 Kaufman, Matthew W et al. “The Impact of Supplements on Sports Performance for the Trained Athlete: A Critical Analysis.” Current sports medicine reports vol. 21,7 232-238. 1 Jul. 2022, doi:10.1249/JSR.0000000000000972 King, J B. “Sports medicine.” Journal of the Royal Society of Medicine vol. 79,8 (1986): 441-2. doi:10.1177/014107688607900803 Kreher, Jeffrey B, and Jennifer B Schwartz. “Overtraining syndrome: a practical guide.” Sports health vol. 4,2 (2012): 128-38. doi:10.1177/1941738111434406 McCrory, P. “What are sports and exercise medicine?.” British journal of sports medicine vol. 40,12 (2006): 955-7.
Rodeo has become a sport that is now open to anyone, and there are even programs for weekend warriors. Like all sports, it can offer a rewarding experience but can be dangerous. As the sport grows, individuals and spectators realize the importance of being strong, mobile, and durable. Individuals need to assess their health and ability and be in top shape due to the demands this sport places on the body. Here we look at the muscle groups needed in this sport. Rodeo Training Fitness has always had a place in rodeo and all equine sports, but it wasn't paid much attention. Professional rodeo instructors recommend incorporating a strength, conditioning, and personal training regimen, to keep rodeo athletes, including bull riders, steer wrestlers, and calf ropers, in top form. Even for weekend warriors and hobbyists, increasing strength and mobility will make the hobby much more enjoyable. Body Strength The core strength of the abdominals and lower back is very important. The connection between the upper and lower body and groin strength has to be strong for the athletes to stay on the animal and control their bodies as the animal runs, shifts, and jumps. The focus should be on every muscle needed to move with proper form and control and learning how your body moves. Upper Body Scapula Stabilizers - These muscles help control the shoulder blade and maintain a healthy posture.
- These muscles aid the rotator cuff and deltoid muscles to upwardly or downwardly rotate the shoulder blade/scapula while the shoulder joint/arm is moving overhead, behind the back, or reaching away from the trunk.
- Strengthening these muscle groups prevents the rounding of the shoulders and provides strength when dealing with a strong animal.
- Roughstock riders use these muscles to maintain pressure when lifting their rigging, reign, or rope while maintaining a square posture.
Back and Spine Muscles - The Erector Spinae Group and Quadratus Lumborum muscles play an intricate role in coordinating movement between the upper, core, and lower body.
- These muscles support stabilization, rotation, and side flexion of the spine, which is very important when positioning in a saddle.
- If the balance is shifting, these muscles help the body recover quickly.
Chest Muscles - This group is known as Pectoralis Major and Minor.
- This muscle group needs strengthening, but it is equally important to ensure they're flexible throughout the chest.
- Many individuals have strong chest muscles, but there may be an imbalance of strength and flexibility, causing unhealthy posture.
- The spine and stabilizer muscles cannot work to maintain proper posture or stabilize if the chest muscles are too tight.
- The focus is maintaining balance in the chest's mobility while ensuring they are strong enough to handle the force.
Core Abdominal Muscles - Four major groups comprise the abdominal muscle group, including the rectus abdominis, internal and external oblique, and transversus abdominis.
- These muscles work together with the spine and back muscles to help create core stability.
- Core strength is less important than core stability in rodeo sports.
- The core fundamentals of riding require the hips, pelvis, and low back to move with the animal.
- These muscles coordinate with each other to produce stability.
- Focusing only on strength causes rigid or stiff riding.
- Being excessively rigid through the abdominals and back muscles prevents shock absorption and can lead to lower back symptoms.
Lower Body Hip Adductors - These inner thigh muscles include the gracilis, obturator externus, adductor brevis, longus, and magnus.
- These muscles should typically be the strongest because of their natural riding use.
- Problems with these muscles happen because the athletes generally don't ride horses recreationally and don't know how to strengthen them.
- This leads to various injuries throughout the pelvic floor and hips.
- Balance is required as the muscles can be too weak or too strong.
- Where riders begin to depend/rely too much on them can lead to imbalances with the upper and lower body muscles.
- Too much use/gripping with the adductors can lead to over-rotation of the hip, resulting in the toes-out walking gait and musculoskeletal issues.
Hip Abductors - The outer thigh/hip muscles are the gluteus medius, gluteus minimus, and tensor fasciae latae/TFL.
- They move the leg away from the body and help rotate at the hip joint.
- The abductors are necessary for staying stable when walking or standing on one leg.
- They help stabilize the hip and pelvis and maintain proper leg alignment, allowing correct leg movements without excessive shifting in the saddle.
- Sitting in the saddle with more pressure on one side or leaning to one side when jumping will cause an imbalance in the hip abductors.
Hip Extensors - These are the posterior/back and hip/thigh muscles and are made up of the gluteus maximus and the hamstrings.
- These are the most powerful muscles in the body and are responsible for giving the horse the cues to perform what they need to.
- Strong hamstrings and glutes allow the rider to exert appropriate pressure through the legs to move the horse from a walk, trot, lope, run, and direction change.
- The gluteus maximus acts as a buffer between the hamstrings and the lower back muscles.
- Weakened gluteus maximus muscles can cause tight hamstrings that shift the pelvis and begin pulling on the low back muscles.
- Building strength and mobility throughout the hip extensors will prevent injury.
Understanding which muscles are responsible for each part of the movements needed to compete in this sport is essential. However, rodeo sports are learned by doing, and it is recommended to go to a rodeo school or rodeo clinics as there is no substitute for experience. Some schools hold numerous classes around the country. These are usually taught by championship athletes and are a great way to try rodeo in a safe and controlled learning environment. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Meyers, Michael C, and C Matthew Laurent Jr. "The rodeo athlete: injuries - Part II." Sports medicine (Auckland, N.Z.) vol. 40,10 (2010): 817-39. doi:10.2165/11535330-000000000-00000 Sinclair Elder, Amanda J, and Rachel Tincknell. "Epidemiology of Hip Injuries in Professional Rodeo: A 4-Year Analysis." Orthopedic journal of sports medicine vol. 8,10 2325967120959321. 27 Oct. 2020, doi:10.1177/2325967120959321 Sinclair, Amanda J, and Jack W Ransone. "Physical activity and its relationship to rodeo injury and success." Journal of strength and conditioning research vol. 18,4 (2004): 873-7. doi:10.1519/14623.1 Watts, Melinda, et al. "Characteristics of Injury in Collegiate Rodeo." Clinical journal of sports medicine: official journal of the Canadian Academy of Sports Medicine vol. 32,2 (2022): e145-e150. doi:10.1097/JSM.0000000000000904
Power walking is a fast-paced walking activity quicker than a typical walking pace. It is an exercise technique emphasizing speed and arm motion to increase health benefits. It's not as high impact as jogging but significantly increases heart rate. Adding power walking to an overall health regimen can improve cardiovascular, joint, muscle, and overall wellness. Power Walking - Power walking is considered from 3 mph to 5 mph and focuses on speed and arm motion to increase heart rate.
- Power walking demands more from the cardiovascular system.
- Because it requires more steps per minute, the heart rate will increase more than from a regular walk.
- This makes for a more intense cardiovascular workout that burns more calories.
Benefits Power walking is a great way to improve fitness, heart and joint health, and mental well-being. It has been shown to decrease diabetes risk and lower high blood pressure and some cancers. Other benefits include: Improves Life Span - The National Institutes of Health recognize the benefits of walking, including a reduced risk of all-cause mortality.
Cardiovascular - Power walking will raises the heart rate into the moderate-intensity zone.
- This zone improves cardiovascular health, lowering resting heart rate and strengthening the heart.
Lowers Risk of Health Conditions - Lowers the risk of several conditions like heart disease, dementia, and type 2 diabetes.
- Improves sleep quality, reduces sleep disorders' risks, increases brain function, and supports bone health.
Strengthens Muscles and Bones - It releases pressure from the joints and the muscles and increases the body's overall range of motion.
Quality of Life - It improves the quality of life as the body becomes more fit.
- Reduces risk of illnesses.
- Mental abilities and performance improve with increased circulation.
- Attention, concentration, and motivation improve.
Technique Overview Optimal power walking technique will maximize benefits and prevent injuries. Some recommended guidelines to follow: Posture Awareness The right posture will help the body maintain speed and will help protect/prevent injury. - Eyes forward, shoulders back, and head upright.
- Pull your belly button in toward the spine to engage the core muscles.
- If you start to slump forward, take a moment to correct your body position.
- If you start holding tension in the shoulders and neck, take a moment to relax and release them.
Gently Swing Arms - Arms bent at around 90 degrees.
- Move the arms up and back so the opposite arm and leg advance together.
- If the right foot is stepping forward, the left arm should also go forward.
- Adding arm motion increases speed.
- Focus on controlling the range of motion.
- The hand should not rise higher than the collarbone and should not cross the body's center.
Walking Pattern - With every step, land on the heel and roll the foot toward the toes.
- Concentrate on moving the hips forward and not side to side.
Movement - Use short strides and try for a quick pace.
- Studies have shown that taking more steps per minute can positively impact insulin levels, body mass index, and waist circumference.
- Gradually work up to longer distances and increased speed.
Chiropractic Chiropractic care can improve exercise experience, athletic performance, and sports performance. A few benefits include the following: - Increased limberness of the joints, ligaments, and tendons.
- Increased elasticity and flexibility of the muscles.
- Nervous system support improving response time, speed, and endurance.
Physical activity, no matter what intensity, is vital for health. If you are considering beginning an exercise program, talk to your doctor about developing a training program. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Dunlop DD, et al. (2019). One hour a week: Moving to prevent disability in adults with lower extremity joint symptoms. DOI: 10.1016/j.amepre.2018.12.017 Mayo Clinic Staff. (2019). Walking: Trim your waistline, and improve your health. mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261 Sharma, Ashish, et al. "Exercise for mental health." Primary care companion to the Journal of clinical psychiatry vol. 8,2 (2006): 106. doi:10.4088/pcc.v08n0208a Tudor-Locke, Catrine, et al. "Step-Based Physical Activity Metrics and Cardiometabolic Risk: NHANES 2005-2006." Medicine and science in sports and exercise vol. 49,2 (2017): 283-291. doi:10.1249/MSS.0000000000001100
Before you begin running, talk with your physician, prosthetist, and other clinicians involved in your rehabilitation/health care treatment. Learning to use a prosthetic takes time and practice. Individuals that meet the minimum recommendations for running and have mastered walking on a prosthesis can begin running. The world of sports prosthetics has realized technological advancements to become highly refined and targeted for all levels of competition. Before Running Recommendations Every individual has specific healthcare needs, and guidelines should be considered to prevent injuries. - To become a runner and progress to a good runner, individuals need to focus on strengthening their legs to build endurance levels to meet the energy demands.
- Working with a sports chiropractic and physical therapy team is recommended to build, strengthen, and condition the muscles and develop healthy posture and walking habits.
Skin Health Talk with your healthcare team to ensure the skin can withstand the forces while running. If limb skin quality is insufficient, running can result in sores and blisters that prevent wearing a prosthesis until they heal. Other considerations include the following: - The incision should be healed.
- All stitches and staples have been removed.
- There should be no drainage.
- Ensure there are no open wounds or blisters.
Bone Health - Research suggests in some cases that a decrease in bone density/osteopenia or osteoporosis of the residual limb can occur after amputation.
- This can result in pain when applying weight through the residual limb.
- Some amputations can result in heterotopic ossification - bone growth in the soft tissues outside the normal skeleton.
- If heterotopic ossification is causing symptoms, it is not recommended to run and talk to your physician and prosthetist about options.
Proper Fitting of Prosthetic - Suboptimal socket fit can result in an altered gait.
- If there is any compensation when walking, the gait deviations will be exacerbated when running.
- Gait deviations can result in abnormal loading, resulting in injuries.
- Talk to your prosthetist about the fit if it is less than optimal.
- It is recommended to participate in gait training with a chiropractic physical therapy team to learn to walk with proper form.
Balance and Agility Agility drills are recommended to transition from walking to running. - They help coordinate the limbs and can be done with a regular prosthesis.
- Agility and balance exercises promote stability in the socket to become more stabilized during quick movements.
- They can help to prevent balance-related falls.
- When working on balance, do it in a safe environment with a friend, family, or something to hold on to.
Strength Training - The unaffected leg will now be the main powerhouse, so the focus needs to be on strengthening all the muscles in that leg.
- If you have bilateral amputations or both legs, the hips will be the powerhouse for running. It needs to generate all the force to propel the body forward.
- Individuals with a below-knee amputation will also have the hamstrings to help out).
- Hip musculature needs to be strong to meet running demands.
- Without proper strength, the body will compensate in various ways, which can lead to injuries.
Endurance - Endurance training is essential.
- A high level of endurance is required before training to run to meet the energy demands.
- One study showed that running with a SACH/Solid Ankle Cushion Heel Foot requires 28-36% more energy than individuals without amputations.
Running With Prosthetic Energy Running on a prosthesis requires more energy. It could be recommended to use a running prosthesis instead of the everyday prosthesis. The energy needed to run is: - Greater for individuals with amputations above the knee than those below the knee.
- Even greater for those with amputations on both sides.
Asymmetry Asymmetrical loading is a common problem when running with a prosthesis. Runners want to use the unaffected limb more than maintain balance for reasons that include: - Not trusting the prosthetic.
- Discomfort when loading the residual limb.
- Not enough strength in the residual limb.
- Unbalanced amounts of force from impact can result in injuries.
Practice Schedule - In the first week, asses how the socket fits and if there is any discomfort.
- If something does not feel correct, check with your prosthetist.
- Don't run for more than 10 minutes in the beginning without stopping to check the skin to see if any red spots appear.
- The pressure will be increased, so be aware of anything irritating or rubbing the skin.
- Individuals who had their amputations some time ago may be able to tolerate the load more easily at the beginning than individuals who recently had an amputation.
- Too much too soon can result in injuries.
- Slowly ease into running and give the limbs and body time to adapt to the physical and mental stress.
General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Beck, Owen N et al. "Reduced prosthetic stiffness lowers the metabolic cost of running for athletes with bilateral transtibial amputations." Journal of applied physiology (Bethesda, Md.: 1985) vol. 122,4 (2017): 976-984. doi:10.1152/japplphysiol.00587.2016 Bragaru, Mihai, et al. "Sport prostheses and prosthetic adaptations for the upper and lower limb amputees: an overview of peer-reviewed literature." Prosthetics and orthotics international vol. 36,3 (2012): 290-6. doi:10.1177/0309364612447093 Kanas, Joanne L, and Mark Holowka. "Adaptive upper extremity prostheses for recreation and play." Journal of pediatric rehabilitation medicine vol. 2,3 (2009): 181-7. doi:10.3233/PRM-2009-0082 Matthews, D et al. "Return to sport following amputation." The Journal of sports medicine and physical fitness vol. 54,4 (2014): 481-6. Meyers, Carolyn, et al. "Heterotopic Ossification: A Comprehensive Review." JBMR plus vol. 3,4 e10172. 27 Feb. 2019, doi:10.1002/jbm4.10172 Morgan, Sara J et al. "Mobility with a lower limb prosthesis: experiences of users with high levels of functional ability." Disability and rehabilitation vol. 44,13 (2022): 3236-3244. doi:10.1080/09638288.2020.1851400
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For fitness and sports enthusiasts, weekend warriors, and athletes looking to improve physical performance, can incorporating acupuncture for sports performance be effective? Acupuncture For Sports Performance Acupuncture for sports performance follows the same needle insertion for specific points to treat pain symptoms, alleviate inflammation and fatigue, and enhance blood circulation to improve physical and athletic performance. Acupuncture is based on traditional Chinese medicine principles that focus on restoring the balance of the nervous system and body to activate natural healing and increase energy circulation. (Johns Hopkins Medicine. 2024). - Acupuncture has become a popular alternative treatment for sports injuries as it has shown positive outcomes and recovery from injuries. (George G. A. Pujalte et al., 2023)
- The body's blood and energy pathways, known as meridians, become blocked by inflammation because of illness, injury, or overuse, resulting in pain, stress, and various symptoms. The acupuncture needles stimulate the pathways to clear the blockages, allowing optimal circulation of energy and blood to reduce inflammation and restore balance. (Jiajie Zhu et al., 2021)
- Sports acupuncture works by maintaining optimal circulation of blood and energy through meridians through the arteries, tendons, muscles, and organs for enhanced productivity and ability. (Liang Kang et al., 2021)
- Electroacupuncture involves connecting electrical stimulation from a tens machine to specific points over an area to enhance the needle treatment. (Keitaro Kubo et al., 2020)
Acupuncture Can Help Ways that acupuncture can help include: Increase Range of Motion - Acupuncture can help loosen tight muscles, tendons, and ligaments overused during training or games.(Chi-Tsai Tang, 2023)
- This allows athletes to perform at peak levels without risking worsening or causing further injury.
Increase Flexibility - Acupuncture helps increase elasticity in joints by releasing adhesions within connective tissue for increased mobility.
Improve Reflexes Increase Circulation - Acupuncture increases blood circulation to areas lacking oxygen.
- This expedites muscle recovery after intense physical exertion.(Keitaro Kubo et al., 2020)
Improve Mental Focus - Acupuncture releases endorphins, which reduce pain and also provide an overall sense of calmness and relaxation.
- This enables athletes to stay focused and motivated throughout training and games. (Chi-Tsai Tang, 2023)
Reduce Fatigue - Regular acupuncture for sports performance can help maintain energy levels to help prevent burnout and maintain optimal performance during practice and games. (George G. A. Pujalte et al., 2023)
Relieve Muscle Tension - Acupuncture treatment can help relax tense muscles caused by repetitive use as well as from stress tension that could be caused by anxiety before a game or tournament.
- This helps athletes remain flexible and explosive. (Chi-Tsai Tang, Bo Song. 2022)
For individuals who want to improve their physical performance, sports acupuncture can provide a natural, non-invasive alternative that can help improve athletic performance mentally and physically. 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 discuss the subject matter above further, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Johns Hopkins Medicine. (2024). Acupuncture (Health, Issue. https://www.hopkinsmedicine.org/health/wellness-and-prevention/acupuncture Zhu, J., Li, J., Yang, L., & Liu, S. (2021). Acupuncture, from the ancient to the current. Anatomical record (Hoboken, N.J. : 2007), 304(11), 2365–2371. https://doi.org/10.1002/ar.24625 Kang, L., Liu, P., Peng, A., Sun, B., He, Y., Huang, Z., Wang, M., Hu, Y., & He, B. (2021). Application of traditional Chinese therapy in sports medicine. Sports medicine and health science, 3(1), 11–20. https://doi.org/10.1016/j.smhs.2021.02.006 Tang, C. T., & Song, B. (2022). Acupuncture and Dry Needling for Sports Performance and Recovery. Current sports medicine reports, 21(6), 213–218. https://doi.org/10.1249/JSR.0000000000000968 Kubo, K., Iizuka, Y., Yajima, H., Takayama, M., & Takakura, N. (2020). Changes in Blood Circulation of the Tendons and Heart Rate Variability During and After Acupuncture. Medical acupuncture, 32(2), 99–107. https://doi.org/10.1089/acu.2019.1397 Tang C. T. (2023). Practicing Outside the Lines: Using Acupuncture in the Athletic Training Room and on the Field. Medical acupuncture, 35(5), 266–269. https://doi.org/10.1089/acu.2023.0043
For athletes, fitness enthusiasts, and individuals getting into regular exercise, can taking a workout break be beneficial if structured properly? Workout Break Giving oneself permission to take a break from exercising is necessary, especially to maintain a current fitness level. To stay fit at every level and injury-free, the body needs rest and recovery, especially to progress in performance levels. Regular exercise is important for: - Building endurance
- Improving strength
- Losing and maintaining weight
- Relieving stress
What Is It? A voluntary pause/workout break is a dedicated amount of time when the individual chooses not to work out. It is typically a response to individual body cues when the person knows their mind and body need to take a break from exercising. A workout break is different than a rest day as it may last one or two weeks from the regular training routine. Individuals may need to take a break because the workouts are becoming boring and/or the possibility of burning out or overtraining. Fitness Impact - Studies on recreational soccer players showed that three to six weeks of inactivity did not change aerobic capacity and muscle strength. (Chang Hwa Joo. 2018)
- Extremely fit individuals will experience a rapid drop in fitness during the first three weeks of inactivity before leveling off. (Chang Hwa Joo. 2018)
- It takes about two months of inactivity to lose the gains made completely. (Jonny St-Amand et al., 2012)
Medical experts provide terms for individuals who may be doing too much: - Overreaching is when the training becomes excessive, and performance begins to fall. It can be short- or long-term.
- Overtraining occurs when overreaching is not addressed.
- Overtraining syndrome/OTS lasts longer and results in more serious performance setbacks along with symptoms like hormone changes, depression, fatigue, and systemic inflammation. (Jeffrey B. Kreher. 2016)
- Overreaching or overtraining feels like fitness progress is moving backward instead of forward. The more training, the slower and more fatigued the body becomes.
- Endurance athletes have an increased risk of overreaching and overtraining. (Jeffrey B. Kreher. 2016)
- The endurance mindset encourages pushing more hours of training to get stronger and faster. However, at a certain point, performance suffers.
- Some research suggests using the term paradoxical deconditioning syndrome that can lead to overtraining. (Flavio A. Cadegiani, Claudio Elias Kater. 2019)
Break Benefits Taking a break allows the restoration of balance to focus on work or school, manage various life events, and enjoy friends and family time. Studies have suggested that achieving a better work/life balance can improve: - Job performance and satisfaction.
- Organization
- Life and family satisfaction.
- Fitness, life balance, and health vary for everybody. (Andrea Gragnano et al., 2020)
- Overtraining usually results from training too much and insufficient recovery.
- Fitness and training experts recommend rest and light training as therapy for overtraining. (Jeffrey B. Kreher. 2016)
Signs The Body Needs A Break A few signs and common symptoms may indicate a workout break may be needed. - Constantly unmotivated or bored
- Not looking forward to working out
- Poor performance
- Physical exhaustion
- Fatigue
- Soreness that does not resolve
- Lack of progress in workouts
Alternate Activities During the workout break, engage in other active things that work the body differently, like playing table tennis, for example, or activities that are fun but keep the body moving without doing hard workouts. Remember, the body doesn't have to be completely inactive. Individuals can try out: - Leisurely bike riding
- Dancing
- Climbing
- Easy yardwork
- Yoga or Pilates
- Stretching
Returning To Working Out It could feel like starting over, but it won't take long for the body to remember how to exercise. It just needs to get used to working out again. It can be tempting to jump into an all-out workout routine, but that is not recommended because of the risk of injury. Here are a few basic principles to keep the body strong and healthy while easing back into a regular workout routine. Start Simple - Start with a lighter version of the regular routine using lighter weights and less intensity.
Give The Body Time - Use the first two weeks for the body to get used to the workouts.
- It can take up to three weeks to get back, depending on workouts before and how much relaxation time has passed.
Take Extra Rest Days - Returning to exercise means the body is going to be extra sore.
- Plan extra recovery days so the body can heal and gain strength.
- Each week, gradually increase the intensity until it is back to regular performance.
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 discuss the subject matter above further, 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 Joo C. H. (2018). The effects of short term detraining and retraining on physical fitness in elite soccer players. PloS one, 13(5), e0196212. https://doi.org/10.1371/journal.pone.0196212 St-Amand, J., Yoshioka, M., Nishida, Y., Tobina, T., Shono, N., & Tanaka, H. (2012). Effects of mild-exercise training cessation in human skeletal muscle. European journal of applied physiology, 112(3), 853–869. https://doi.org/10.1007/s00421-011-2036-7 Kreher J. B. (2016). Diagnosis and prevention of overtraining syndrome: an opinion on education strategies. Open access journal of sports medicine, 7, 115–122. https://doi.org/10.2147/OAJSM.S91657 Cadegiani, F. A., & Kater, C. E. (2019). Novel insights of overtraining syndrome discovered from the EROS study. BMJ open sport & exercise medicine, 5(1), e000542. https://doi.org/10.1136/bmjsem-2019-000542 Gragnano, A., Simbula, S., & Miglioretti, M. (2020). Work-Life Balance: Weighing the Importance of Work-Family and Work-Health Balance. International journal of environmental research and public health, 17(3), 907. https://doi.org/10.3390/ijerph17030907
For individuals trying to get into a regular fitness regimen, could using the FITT Principle help structure exercise, track progress, and achieve fitness goals? FITT Principle The FITT principle is a set of guidelines for adjusting, revising, and improving exercise workouts. FITT is an acronym for: - Frequency
- Intensity
- Time
- Type of exercise
- Individuals take these elements to create and adjust workouts that fit their goals and fitness levels.
For example, this could be a workout of 3 to 5 days combined with low, medium, and high-intensity exercises for 30 to 60 minutes each session that incorporates cardio and strength training. Focusing on these details and progressing over time helps create an effective program. Frequency Workout frequency and how often the individual is going to exercise is the first thing to look at. - Frequency depends on various factors, including the type of workout being done, how hard the workout is, fitness levels, and exercise goals.
- General exercise guidelines developed by the American College of Sports Medicine offer recommendations. (Carol Ewing Garber, et al., 2011)
Cardiovascular Workouts - Cardio workouts are usually scheduled more often.
- Depending on goals, guidelines recommend moderate cardio exercise five or more days a week or intense cardio three days a week to improve health.
- Individuals can adjust the exercise intensity level easily on a treadmill to provide excellent and convenient cardiovascular workouts.
- Individuals who want to lose weight may want to work up to more workouts gradually.
- However, more is not always better, and recovery time is essential. (Pete McCall. 2018)
Strength Training - The recommended frequency for strength training is two to three non-consecutive days a week. (National Strength and Conditioning Association. 2017)
- Individuals should have at least one to two days of rest and recovery between sessions.
- Workout frequency will often depend on the type of training sessions being performed as well as health goals.
- For example, individuals want to work on each muscle group at least two times a week if their goal is to build muscle. (Brad J. Schoenfeld, Dan Ogborn, James W. Krieger. 2016)
- For individuals following a split routine, like upper body one day and lower body the next, workouts can be more frequent than total body workouts.
Intensity Workout intensity involves how hard the individual is pushing themselves during exercise. How it is increased or decreased depends on the type of workout. (Carol Ewing Garber, et al., 2011) Cardiovascular Workouts For cardio, individuals will monitor workout intensity by: - Heart rate
- Perceived exertion
- Talk test
- Heart rate monitor
- A combination of these measures.
- The general recommendation is to work at a moderate intensity for steady workouts.
- Interval training is done at a higher intensity for a shorter period.
- It's recommended to mix up low, medium, and high-intensity cardio exercises to stimulate different energy systems and prevent overtraining. (Nathan Cardoos. 2015)
Strength Training - Individual intensity comprises the amount of weight being lifted and the number of reps and sets done.
- The intensity can change based on health goals.
- Beginners looking to build stability, endurance, and muscle are recommended to use a lighter weight and do fewer sets with high repetitions - for example, two or three sets of 12 to 20 reps.
- Individuals wanting to grow muscle are recommended to do more sets with a moderate amount of reps - for example, four sets of 10 to 12 reps each.
- Individuals who want to build strength are recommended to use heavy weights and do more sets with fewer reps - for example, five sets of three reps each.
- Building muscle can be done with a wide range of repetitions and weights. (Brad J. Schoenfeld, Dan Ogborn, James W. Krieger. 2016)
Time The next element of the plan is how long the exercise will be during each session. Exercise length depends on individual fitness level and the type of workout being done. Cardiovascular Workouts The exercise guidelines suggest 30 to 60 minutes of cardio, but workout duration will depend on fitness level and type of exercise. ((Carol Ewing Garber, et al., 2011) - Beginners are recommended to start with a 15- to 20-minute workout.
- Individuals with some workout experience and are doing steady-state cardio, like jogging or using a cardio machine, might exercise for 30 to 60 minutes.
- For individuals doing interval training and working at very high intensity, the workout will be shorter, around 10 to 15 minutes of high-intensity interval training.
- Having a variety of workouts of different intensities and durations will provide a solid, balanced cardiovascular program.
Strength Training - How long an individual strength trains will depend on the type of workout and schedule.
- A total body workout can take over an hour.
- A split routine can take less time by working fewer muscle groups in one session.
Type The type of exercise you do is the last part of the FIIT principle.
It is easy to manipulate to avoid overuse injuries or weight loss plateaus. Cardiovascular Workouts - Cardio is easy to adjust and change because any activity that increases heart rate counts.
- Walking, dancing, running, cycling, swimming, and using an elliptical trainer are a few activities that can be incorporated.
- Having multiple cardio activities is recommended to reduce burnout and keep workouts fresh.
Strength Training - Strength training workouts can also be varied.
- They include any exercise where some type of resistance - bands, dumbbells, machines, etc. are used to work the muscles.
- Bodyweight exercises can also be considered a form of strength training.
- Strength workouts can be changed from total body training to adding, for example, supersets or pyramid training.
- Incorporating new exercises for each body area is another way to vary the type of workouts.
- Spending a few weeks working on functional strength movements, then switching to hypertrophy or strength-based training.
- Each modality includes various alternative types of strength-based exercises.
Using FITT The FITT principle outlines how to adjust workout programs to achieve better results. It also helps figure out how to change workouts to avoid burnout, overuse injuries, and plateaus. For example, walking three times a week for 30 minutes at a moderate pace is recommended for a beginner to start out with. After a few weeks, the body adapts to the workout. This results in burning fewer calories, burnout, or weight management efforts, and goals are put on hold. This is where the FITT principles come in. For example, a change-up could include: - Changing frequency by adding another day of walking or jogging.
- Changing intensity by walking faster, adding more challenging terrain like a hill, or jogging at certain intervals.
- Walking for a longer time each workout day.
- Changing the type of workout by swapping one or more of the walk sessions for cycling or aerobics.
- Even just changing one element can make a big difference in the workout and how the body responds to exercise.
- It's important to change things up regularly to keep the body healthy and mind engaged.
Injury Prevention One of the best things about using FITT is that it allows individuals to monitor the length and intensity of their workouts. When individuals work out too frequently or don't get enough rest, they run the risk of overuse injuries, burnout, and muscle strains. The FITT principle encourages adding variety to workouts. When following this practice, it allows the body to rest and recover properly. Because individuals are not working the same muscle groups over and over again, better results are achieved. 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 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 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 McCall Pete. 8 reasons to take a rest day. (2018) American Council on Exercise. National Strength and Conditioning Association. (2017) Determination of resistance training frequency. Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports medicine (Auckland, N.Z.), 46(11), 1689–1697. https://doi.org/10.1007/s40279-016-0543-8 Cardoos, Nathan MD. Overtraining Syndrome. (May/June 2015). Current Sports Medicine Reports 14(3):p 157-158. DOI: 10.1249/JSR.0000000000000145
Individuals trying to get and stay in shape can find it difficult to get a regular workout. Can jumping rope help when there is no time? Jumping Rope Jumping rope can be a highly cost-effective exercise to incorporate high-intensity cardiovascular fitness into a workout routine. It is inexpensive, efficient, and done properly can improve cardiovascular health, improve balance and agility, increase muscular strength and endurance, and burn calories. (Athos Trecroci, et al., 2015) - Jumping rope can be utilized in interval training to keep the heart rate elevated and allow the muscles to rest in between weight lifting and other intense exercises.
- A jump rope can be used when traveling as its portability makes it a top piece of workout gear.
- It can be combined with bodyweight exercises for a dependable and portable exercise routine.
Benefits Jumping rope is a medium-impact exercise with benefits that include: - Improves balance, agility, and coordination
- Builds stamina and foot speed for coordination, agility, and quick reflexes.
- Variations include one-leg jumping and double unders or with each jump, the rope goes around twice to add difficulty.
- Builds Fitness Fast
- Burns calories
- Depending on skill level and jumping rate, individuals can burn 10 to 15 calories a minute by jumping rope.
- Faster rope jumping can burn calories similar to running.
Precautions For individuals who have high blood pressure, jumping rope may not be recommended. The downward arm position can reduce blood circulation back to the heart which can further increase blood pressure. Studies have shown that jumping at a moderate intensity is beneficial for individuals who are pre-hypertensive. (Lisa Baumgartner, et al., 2020) Individuals with hypertension and/or a heart condition, are recommended to discuss the potential risks with their doctor before beginning a new exercise routine. Choosing a Rope - Jump ropes are available and made from various materials and come with different handles.
- Cordless jump ropes are great for working out in limited spaces.
- Some of these materials help jump ropes spin faster with a smooth motion.
- Some options have a swivel action between the cords and handles.
- The rope you buy should be comfortable to hold and have a smooth spin.
- Weighted jump ropes can help develop upper body muscle tone and endurance. (D. Ozer, et al., 2011) These ropes are not for beginners and are not necessary for an agility workout.
- For individuals who want a weighted rope, be sure the weight is in the rope and not the handles to prevent straining the wrists, elbows, and/or shoulders.
- Size the rope by standing on the center of the rope
- Pull the handles up along the sides of the body.
- For beginners, the handles should just reach the armpits.
- As the individual's skills and fitness develop, the rope can be shortened.
- A shorter rope spins faster, forcing more jumps.
Technique Following proper technique will ensure a more safe and effective workout. - Start slowly.
- The proper jumping form keeps the shoulders relaxed, elbows in, and slightly bent.
- There should be very few upper-body movements.
- The majority of the turning power and motion come from the wrists, not the arms.
- During jumping, keep the knees slightly bent.
- Bounce softly.
- The feet should leave the floor just enough to allow the rope to pass.
- Land softly on the balls of the feet to avoid knee injuries.
- It is not recommended to jump high and/or land hard.
- Jump on a surface that is smooth and free of obstacles.
- Wood, a sports court, or a rubberized mat are recommended.
Warming Up - Before beginning jumping rope, do a light, 5 to 10-minute warm-up.
- This can include walking or jogging in place, or slow-paced jumping.
Increase Time and Intensity Gradually The exercise can be relatively intense and high-level. - Start slowly and increase gradually.
- An individual might try three 30-second sets at the end of a routine workout for the first week.
- Depending upon fitness level, individuals may feel nothing or some slight soreness in the calf muscles.
- This can help determine how much to do for the next jump rope session.
- Gradually increase the number of sets, or the duration, over several weeks until the body can go for about ten minutes of continuous jumping.
- One way is to jump after each weight-lifting set or other circuit exercise - like adding jumping for 30 to 90 seconds in between exercise sets.
Stretch Out After Sample Workouts There are variations of workouts. Here are a few: Double foot jump - This is the basic jump.
- Both feet slightly lift off from the ground and land together.
Alternate foot jump - This uses a skipping step.
- This allows landing more prominently on one foot after each spin.
Running step - A slight jog is incorporated while jumping.
High step - A moderate pace with a high knee raise increases intensity.
Rope jumping is a great addition to an interval training or cross-training routine that creates an efficient whole-body workout that incorporates both cardiovascular endurance and muscular strength. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Trecroci, A., Cavaggioni, L., Caccia, R., & Alberti, G. (2015). Jump Rope Training: Balance and Motor Coordination in Preadolescent Soccer Players. Journal of sports science & medicine, 14(4), 792–798. Baumgartner, L., Weberruß, H., Oberhoffer-Fritz, R., & Schulz, T. (2020). Vascular Structure and Function in Children and Adolescents: What Impact Do Physical Activity, Health-Related Physical Fitness, and Exercise Have?. Frontiers in pediatrics, 8, 103. https://doi.org/10.3389/fped.2020.00103 Ozer, D., Duzgun, I., Baltaci, G., Karacan, S., & Colakoglu, F. (2011). The effects of rope or weighted rope jump training on strength, coordination and proprioception in adolescent female volleyball players. The Journal of sports medicine and physical fitness, 51(2), 211–219. Van Hooren, B., & Peake, J. M. (2018). Do We Need a Cool-Down After Exercise? A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long-Term Adaptive Response. Sports medicine (Auckland, N.Z.), 48(7), 1575–1595. https://doi.org/10.1007/s40279-018-0916-2
Can weight and strength training increase speed and power in athletes that participate in throwing sports? Throwing Sports Top-throwing athletes have amazing arm speed. To succeed in throwing sports athletes need to be able to generate quick explosive power. This means the ability to propel the arm forward with substantial velocity for maximum object delivery like a baseball, javelin, hammer throw, shot put, discus, etc. Combined with sports technique training, throwing strength and power can be increased by training with weights. Here is a three-phase training plan to improve throwing performance. Full Body - The arm provides only one part of the delivery process.
- The legs, core, shoulders, and general flexibility need to work cooperatively to exert maximum thrust and achieve maximum object speed.
- The natural ability to throw fast with power is largely determined by an individual's muscle type, joint structure, and biomechanics. (Alexander E Weber, et al., 2014)
Preparation - Preparation should provide all-around muscle and strength conditioning for early pre-season conditioning.
- Athletes will be doing throwing training as well, so fieldwork will need to be able to fit in.
- It is recommended not to do weight training prior to throwing practice.
- Do the session on a separate day if possible.
Frequency Type Exercises - Warm-up
- Squat or leg press
- Bench-press or chest press
- Deadlift
- Crunch
- Seated cable row
- Triceps pushdown
- Lat pulldown
- 3 sets of 12
- Cool-down
Rest - Between sets 60 to 90 seconds.
Weight Training - This stage will focus more on the development of strength and power. (Nikolaos Zaras, et al., 2013)
- This leads to the start of competition and tournament play.
Frequency Type - Strength and power - 60% to 70% for one-rep max/1RM
- The one-repetition maximum test, known as a one-rep max or 1RM, is used to find out the heaviest weight you can lift once.
- When designing a resistance training program, individuals use different percentages of their 1RM, depending on whether they’re lifting to improve muscular strength, endurance, hypertrophy, or power. (Dong-Il Seo, et al., 2012)
Exercises - 5 sets of 6
- Romanian deadlift
- Incline bench press (Akihiro Sakamoto, et al., 2018)
- Hang clean press
- Single-leg squats
- Back squat
- Lat pulldown
- Pull-ups
- Combo crunches
Rest - Between sets 2 to 3 minutes
Competition - This stage focuses on maintaining strength and power. (Nikolaos Zaras, et al., 2013)
- Throwing practice and competition are the priorities.
- Before competition begins, take a 7- to 10-day break from heavyweight sessions while maintaining throwing workouts.
- Weight training during competition should provide maintenance.
Frequency Type - Power - lighter loads and faster execution than in the preparation stage.
Exercises - 3 sets of 10
- Rapid movement, 40% to 60% of 1RM.
- Squats
- Power hang clean and press
- Romanian deadlift
- Lat pulldown
- Incline bench press
- Crunches
Rest - Between sets 1 to 2 minutes.
Training Tips - Athletes have individual needs, so a general program like this needs modification based on age, sex, goals, skills, competitions, etc.
- A certified strength and conditioning coach or trainer could help develop a fitness plan that can be adjusted as the athlete progresses.
- Be sure to warm up prior to weight training and cool down afterward.
- Don't try to train through injuries or try to progress too fast - it is recommended not to throw or do weights when treating or recovering from an injury. (Terrance A Sgroi, John M Zajac. 2018)
- Focus on the fundamentals and practice proper form.
- Take a few weeks off at the end of the season to recover after hard training and competition.
General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Weber, A. E., Kontaxis, A., O'Brien, S. J., & Bedi, A. (2014). The biomechanics of throwing: simplified and cogent. Sports medicine and arthroscopy review, 22(2), 72–79. https://doi.org/10.1097/JSA.0000000000000019 American College of Sports Medicine (2009). American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Medicine and science in sports and exercise, 41(3), 687–708. https://doi.org/10.1249/MSS.0b013e3181915670 Zaras, N., Spengos, K., Methenitis, S., Papadopoulos, C., Karampatsos, G., Georgiadis, G., Stasinaki, A., Manta, P., & Terzis, G. (2013). Effects of Strength vs. Ballistic-Power Training on Throwing Performance. Journal of sports science & medicine, 12(1), 130–137. Seo, D. I., Kim, E., Fahs, C. A., Rossow, L., Young, K., Ferguson, S. L., Thiebaud, R., Sherk, V. D., Loenneke, J. P., Kim, D., Lee, M. K., Choi, K. H., Bemben, D. A., Bemben, M. G., & So, W. Y. (2012). Reliability of the one-repetition maximum test based on muscle group and gender. Journal of sports science & medicine, 11(2), 221–225. Sakamoto, A., Kuroda, A., Sinclair, P. J., Naito, H., & Sakuma, K. (2018). The effectiveness of bench press training with or without throws on strength and shot put distance of competitive university athletes. European journal of applied physiology, 118(9), 1821–1830. https://doi.org/10.1007/s00421-018-3917-9 Sgroi, T. A., & Zajac, J. M. (2018). Return to Throwing after Shoulder or Elbow Injury. Current reviews in musculoskeletal medicine, 11(1), 12–18. https://doi.org/10.1007/s12178-018-9454-7
Fitness, exercising, weight, and strength training programs use terms like sets, reps, and rest intervals. Knowing what they mean and how to use them for optimal results is important to achieve health goals. An individual's training program will differ in the weights, reps, sets, rest intervals, and execution speed depending on whether the training is for fitness, muscle growth, strength, power, or endurance. Here we offer a strength training guide on understanding these terms and how they apply to a workout program. Strength Training Guide Reps - Rep means repetition.
- A rep is one completion of an exercise, such as one bench press, or one bicep curl.
- So, one bicep curl equals one rep, and 10 bicep curls equals 10 reps.
- Reps make up a set, which is typically the total number of reps done before taking a break.
- A repetition maximum - 1RM is an individual's personal best or the most they can lift once in a single repetition.
- A 10RM would be the most an individual could lift and successfully perform 10 reps with proper form.
Sets - A set is a series of repetitions performed sequentially.
- For example, one set of bench presses could be eight reps
- Sets are designed according to the individual's workout program.
Rest - The rest interval is the time of resting between sets that allow the muscles to recover.
- The rest period between sets can range from 30 seconds to two minutes.
- Exercises can have short or long rests between reps.
- The ideal rest period depends on the objective of the workout and health goals.
- Muscle hypertrophy/building: 30 to 60 seconds
- Muscle endurance: 30 to 60 seconds
- Strength: 2 to 5 minutes
- Power: 1 to 2 minutes
- It's important to time rest between sets.
- Not resting long enough and starting with another set too soon can fatigue the muscles too soon, increasing the risk of injury.
- Resting too long between reps can cool the muscles down and release tension before starting again.
Execution Speed - The speed at which one rep of an exercise is performed is contraction velocity.
- Concentric - shortening of the muscle is often the lifting part of a rep.
- Eccentric - lengthening of the muscle, often the lowering part of a rep helps to build muscle mass.
- Strength: 1 to 2 seconds concentric and eccentric
- Hypertrophy: 2 to 5 seconds concentric and eccentric
- Endurance: 1 to 2 seconds concentric and eccentric
- Power: Less than 1 second concentric and 1 to 2 seconds eccentric
Choosing Weights The distribution of repetitions against a percentage of 1RM maximum lift is as follows. This example uses a bench press where 1RM is 160 pounds. - 100% of 1RM: 160 pounds, 1 repetition
- 60% of 1RM: 96 pounds, warm-up reps
- 85% of 1RM: 136 pounds, 6 repetitions
- 67% of 1RM: 107 pounds, 12 repetitions
- 65% of 1RM: 104 pounds, 15 repetitions
An individual should be able to do one lift at 1RM, six reps at 85%, 15 reps at 65%, and so on. Goals to Build a Program A training program is a schedule of exercise types, frequency, intensity, and volume, for weight training or any other type of fitness training. Individuals can devise various combinations of sets, reps, rest, and exercise types to find what works best for them. A qualified strength and conditioning trainer can help develop a program. The variables can be adjusted and include: - Exercise selection
- Weights or resistance used
- Number of reps
- Number of sets
- Execution speed
- Rest time between sets
- Rest time between training sessions and days of the week
General Fitness - A basic strength training fitness program targets strength and muscle-building.
- Between eight and 15 repetitions for two to four sets will help achieve both.
- Choose eight to 12 exercises, making sure to hit the lower and upper body and core.
Strength - Building strength uses the most weight, the least number of reps, and the longest rest periods.
- The neuromuscular system responds to heavy weights by increasing the body's ability to lift heavy loads.
- For example, individuals with a strength goal could use a 5x5 system.
- This means five sets of five repetitions.
Muscle Growth - Muscle growth and bodybuilding training use lighter weights, more reps, and less rest periods.
- Muscle requires metabolic stress to increase in size.
- This means working the muscles to the point where lactate builds and the muscle suffers internal damage, sometimes called "training to failure."
- Then resting and proper nutrition help muscle repair and the muscle grows larger in the process.
- A program could be three sets of 8 to 12 reps, with loads that reach or near the failure point on the last few reps.
Power - Power training uses slightly lighter weights, takes longer rest periods, and focuses on execution speed.
- Power is the ability to move an object at high speed.
- Each push, pull, squat, or lunge is done at a quick tempo.
- This type of training requires practicing the acceleration of a lift, resting properly, and repeating.
Muscular Endurance - Endurance weight training requires more reps in each set, up to 20 or 30, with lighter weights.
- Individuals should ask themselves what is the day-to-day physical activity that requires the most muscular endurance?
- For example, runners will want to concentrate on increasing endurance in their legs.
- Swimmers may shift and focus on their arms one day then legs another.
General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Liu, Chiung-Ju, and Nancy K Latham. “Progressive resistance strength training for improving physical function in older adults.” The Cochrane Database of systematic reviews vol. 2009,3 CD002759. 8 Jul. 2009, doi:10.1002/14651858.CD002759.pub2 Loturco, Irineu, et al. “Muscle Contraction Velocity: A Suitable Approach to Analyze the Functional Adaptations in Elite Soccer Players.” Journal of sports science & medicine vol. 15,3 483-491. 5 Aug. 2016 Rønnestad, B R, and I Mujika. “Optimizing strength training for running and cycling endurance performance: A review.” Scandinavian Journal of Medicine & Science in Sports vol. 24,4 (2014): 603-12. doi:10.1111/sms.12104 Suchomel, Timothy J et al. “The Importance of Muscular Strength: Training Considerations.” Sports medicine (Auckland, N.Z.) vol. 48,4 (2018): 765-785. doi:10.1007/s40279-018-0862-z Tøien, Tiril, et al. “Maximal strength training: the impact of eccentric overload.” Journal of Neurophysiology vol. 120,6 (2018): 2868-2876. doi:10.1152/jn.00609.2018 Westcott, Wayne L. “Resistance training is medicine: effects of strength training on health.” Current sports medicine reports vol. 11,4 (2012): 209-16. doi:10.1249/JSR.0b013e31825dabb8
For individuals starting an exercise program and professional athletes, training must be well-spent to develop fitness and specific sports skills. It is important to remember basic athletic training concepts to ensure you are making the most of the workouts. Working one-on-one with a sports medicine doctor, chiropractor, physical therapist, or personal trainer can help individuals achieve fitness goals. Athletic Training Checklist Abilities and Interests - Individuals need to enjoy the training to stick with the program long enough to see results.
- Rather than picking a generic program or doing what everyone else is doing, adjust workout time and intensity to fit your lifestyle, current fitness level, and ability to push when needed.
- Choose a workout routine that meets your personal goals.
- Working with a trainer is highly recommended if you don't know where to begin.
- For more advanced individuals, a personal trainer is a great way to fine-tune a fitness plan.
Keep It Simple - Athletic training involves consistency and focus.
- Simplify the training by alternating hard, easy, long, and short workouts and sports skills practice.
- Remember to enjoy the workouts and listen to your body.
Be Mindful of Overtraining - The body does not get stronger by constantly training.
- The body needs to rest and be allowed to recover to develop.
- Fitness is built by alternating workouts with recovery.
- The best way to avoid overtraining is to listen to your body.
- If your heart rate remains elevated after sleeping, or the legs feel heavy, and if motivation fades, more rest may be needed.
- For individuals who train year-round, taking a week off every three months is recommended, and it is also the time to change the training routine.
Variation - Vary the workouts and intensity to enjoy a well-rounded routine that can help avoid burnout or plateauing.
- Alternate training intensity and workout time.
- Even training programs you enjoy can gradually lose physical efficiency if not changed.
- To improve, variation is needed to challenge the body in different ways.
- Workouts should be modified every month.
- Cross-training is another great way to vary a routine and improve fitness.
Training Flexibility - Training consistency is what matters.
- Don't worry if you have to miss a day.
- Continue with the training plan.
Realistic Goals - Finding a balance when setting goals between what you want to achieve and what you can do.
- Be honest about fitness levels and potential.
- If you are new to a sport or fitness routine, take it slow until you know what your body can accomplish to decrease the risk of injury.
Patience - It takes time and consistency to build up fitness and performance.
- Avoid falling into the mindset that more is better.
- This can result in injuries and loss of motivation.
Consistency - Even when starting with short workouts, doing them regularly is important.
- Avoid falling victim to working out hard only on weekends and doing nothing during the week.
- Injuries are much more common when exercise is inconsistent.
Nutrition - Sports nutrition and hydration go are vital to improving your ability to exercise and train.
- Individuals on a regular exercise routine should reassess their nutrition plan.
Proper Equipment - Sports injury prevention begins by using the right equipment.
- Whatever sport or exercise routine, ensure the equipment and footwear work and fit properly.
- Pads, helmets, and mouthguards are made to help protect athletes and should be utilized.
General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References American Dietetic Association, Dietitians of Canada, American College of Sports Medicine, Rodriguez NR, DiMarco NM, Langley S. American College of Sports Medicine Position Stand: Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise. 2009;41(3):709-731. doi:10.1249/mss.0b013e31890eb86. Beaupre, Justin, et al. “Athletic Training and Population Health Science.” Journal of athletic training vol. 57,2 (2022): 136-139. doi:10.4085/314-19 Garber CE, Blissmer B, Deschenes MR, et al. Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults. Medicine & Science in Sports & Exercise. 2011;43(7):1334-1359. doi:10.1249/mss.0b013e318213fefb. Halson, Shona L, and Laura E Juliff. “Sleep, sport, and the brain.” Progress in brain research vol. 234 (2017): 13-31. doi:10.1016/bs.pbr.2017.06.006 Jeukendrup, Asker E. “Periodized Nutrition for Athletes.” Sports medicine (Auckland, N.Z.) vol. 47, Suppl 1 (2017): 51-63. doi:10.1007/s40279-017-0694-2 Kreher JB, Schwartz JB. Overtraining Syndrome: A Practical Guide. Sports Health. 2012;4(2):128-138. doi:10.1177/1941738111434406. Mujika, Iñigo. “Quantification of Training and Competition Loads in Endurance Sports: Methods and Applications.” International Journal of sports physiology and Performance vol. 12, Suppl 2 (2017): S29-S217. doi:10.1123/ijspp.2016-0403
A big part of sports is avoiding and preventing injuries, as injury prevention is far better than rehabilitation and recovery. This is where prehabilitation comes in. Prehabilitation is a personalized, constantly evolving, and developing strengthening exercise program. The program aims to provide sports-specific targeted exercises and activities to maintain athletes' physical abilities and mental preparedness for their sport. The first step is for an athletic trainer, sports chiropractor, and physical therapist to examine the individual. Prehabilitation Everybody is different when it comes to developing an effective prehabilitation program. Every individual's program should be progressive and re-evaluated to adapt and adjust to the athlete's needs. The first step is learning to prevent injuries and following basic injury prevention protocols. Knowing what to do when the body sustains an injury, like home treatment and when it's time to see a doctor. Athletes Athletes of all levels are recommended to incorporate a prehabilitation program into their training. As athletes engage in their sport, their bodies adjust to the physical demands of practicing, playing, and training. Imbalances can happen naturally with normal activity but become more pronounced with each practice, game, and training session and often are the cause of injury. The repetitive movements and regular stresses can cause neuromusculoskeletal symptoms to present. This includes: - Tightness of muscle groups.
- Pain and discomfort symptoms.
- Stabilization issues.
- Strength imbalances.
Program A chiropractic therapist will measure the individual's range of motion and strength, biomechanics, evaluate medical history, and present health status. Individuals with an injury or a condition can also benefit from prehabilitation. - Each program is personalized and will address total body balance, sports-specific needs, and weaknesses.
- The exercises will balance strength, coordination, range of motion, and stabilization.
- The premise is looking at and comparing movements from left to right, front to back, and upper to lower body.
- Activities can be subtle, focused exercises or a complex movement sequence to stabilize or improve a specific skill.
- Programs focus on strengthening and stabilizing the core, abdominals, hips, and back.
- Instability is common and often presents from a lack of core training, as athletes tend to focus on what parts of the body their specific sport utilizes, leaving the core without a regular training routine.
- A prehabilitation program has to be constantly updated to adjust to the individual's progress.
- Tools like foam rollers, balance boards, weights, and exercise balls are used.
Training Prehabilitation should start before any acute or chronic injury occurs, but often it takes a few injuries for individuals to decide to get into a prehabilitation program. Depending on an athlete's training cycle, prehabilitation can be incorporated into practice or as an independent workout and become part of an athlete's training routine. A session can include the following: - Warm-up and cool-down exercises.
- Exercises to perform while resting or waiting during practice.
- A targeted workout on specific weaknesses.
- A complete workout for days off or active rest days.
- Mini workouts for when traveling and recovery days.
For athletes, feeling challenged and motivated can be the difference between success and failure. Working with a trainer, sports chiropractor, and therapists who know sports, understand athletic needs, and communicate well, will contribute to a successful prehabilitation program. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Durrand, James et al. “Prehabilitation.” Clinical medicine (London, England) vol. 19,6 (2019): 458-464. doi:10.7861/clinmed.2019-0257 Giesche, Florian, et al. "Evidence for the effects of prehabilitation before ACL-reconstruction on return to sport-related and self-reported knee function: A systematic review." PloS one vol. 15,10 e0240192. 28 Oct. 2020, doi:10.1371/journal.pone.0240192 Halloway S, Buchholz SW, Wilbur J, Schoeny ME. Prehabilitation Interventions for Older Adults: An Integrative Review. Western Journal of Nursing Research. 2015;37(1):103-123. doi:10.1177/0193945914551006 Smith-Ryan, Abbie E et al. "Nutritional Considerations and Strategies to Facilitate Injury Recovery and Rehabilitation." Journal of athletic training vol. 55,9 (2020): 918-930. doi:10.4085/1062-6050-550-19 Vincent, Heather K, and Kevin R Vincent. "Rehabilitation and Prehabilitation for Upper Extremity in Throwing Sports: Emphasis on Lacrosse." Current sports medicine reports vol. 18,6 (2019): 229-238. doi:10.1249/JSR.0000000000000606 Vincent, Heather K et al. "Injury Prevention, Safe Training Techniques, Rehabilitation, and Return to Sport in Trail Runners." Arthroscopy, sports medicine, and rehabilitation vol. 4,1 e151-e162. 28 Jan. 2022, doi:10.1016/j.asmr.2021.09.032
Too much running can lead to burnout and injuries for even the most hard-core runners and running enthusiasts. Cross-training can be a great way to work through unmotivated phases. Beginners and experienced runners will hit periods when they become bored or uninspired to run. Individuals dealing with injuries need to take time off from running during recovery. Once they are healed enough to engage in physical activity, doctors, trainers, physical therapists, and sports chiropractors recommend low-impact cross-training activities, like swimming or water running/aqua jogging, to lessen the stress on the muscles and joints and help injured athletes maintain their fitness and cope with the frustration of not being able to participate. Cross Training Cross-training is any sport or physical activity/exercise that supplements an athlete's main sport. Whether a beginner or veteran, it balances the muscle groups because it strengthens muscles that don't get worked out and/or are used less during running. This decreases the chances of worsening the injury and prevents future injuries. Added benefits: - Improves other areas of the body.
- Improves cardiovascular fitness.
- Cross-training can help avoid getting bored with running.
- Gives runners a mental break.
- Individuals can continue to train while letting injuries heal.
Individuals dealing with an injury may need to train more frequently as part of a rehabilitation and strength training treatment plan. A doctor, chiropractor, or physical therapist will recommend how much cross-training and type of activities will be the most beneficial for the specific injury. Activities Swimming Swimming is an excellent cross-training activity because it's not weight-bearing, giving the leg muscles and joints a break. - It builds strength and endurance and improves flexibility.
- It balances working the upper body while giving the legs a break.
- Swimming is a good way to recover after a long run.
- Helps individuals prone to running injuries or are healing from an injury.
- Relaxing and meditative.
Water Running - Water running can help with injuries and/or be used in strength training.
- It's also a great way to run during hot and humid weather.
Cycling or Spinning - Cycling and spin classes are low-impact.
- Provide increased cardiovascular fitness and strength.
- Exercises other muscle groups, especially the quads and glutes.
Elliptical Training An elliptical machine provides a whole-body cardiovascular workout with the feel of cross-country skiing, stair climbing, and walking. - The machine can be programmed to move forward or backward to work all the major muscles in the legs.
- The muscles used are similar to those used when running.
- It is a low-impact alternative when injured.
Pilates - Pilates is a form of exercise that emphasizes core strength and flexibility.
- Pilates can help increase flexibility, reduce tight muscles, and be recommended for active recovery.
Rowing Rowing is an excellent cardiovascular, low-impact activity. - Strengthens the upper body, hips, and buttocks.
- Proper technique will maximize the benefits and prevent injury.
Yoga Yoga provides some of the same benefits as strength training. - Uses body weight as resistance to strengthen and stretch muscles.
- Improves flexibility and mobility.
- Way to relax after an intense run or workout.
Taking Time Off Taking days off from running each week to participate in cross-training activities can help maintain motivation. - Recreational runners can supplement three to four days of running with two to three days of cross-training.
- Competitive runners who run four to six days a week can substitute low-intensity cross-training for a light run or a rest day one to two days a week.
- It helps runners add more exercise without risking overuse injuries.
- Increases muscle strength and flexibility, and core stability.
General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to contact Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Alves de Araújo, Maria Erivânia, et al. "The effectiveness of the Pilates method: reducing the degree of non-structural scoliosis, and improving flexibility and pain in female college students." Journal of bodywork and movement therapies vol. 16,2 (2012): 191-8. doi:10.1016/j.jbmt.2011.04.002 Baltich, Jennifer, et al. "The effects of isolated ankle strengthening and functional balance training on strength, running mechanics, postural control and injury prevention in novice runners: design of a randomized controlled trial." BMC musculoskeletal disorders vol. 15 407. 4 Dec. 2014, doi:10.1186/1471-2474-15-407 Casado, Arturo, et al. "Training Periodization, Methods, Intensity Distribution, and Volume in Highly Trained and Elite Distance Runners: A Systematic Review." International journal of sports physiology and performance vol. 17,6 (2022): 820-833. doi:10.1123/ijspp.2021-0435 Claudino, João Gustavo, et al. "CrossFit Overview: Systematic Review and Meta-analysis." Sports medicine - open vol. 4,1 11. 26 Feb. 2018, doi:10.1186/s40798-018-0124-5 Schlegel, Petr. "CrossFit® Training Strategies from the Perspective of Concurrent Training: A Systematic Review." Journal of sports science & medicine vol. 19,4 670-680. 19 Nov. 2020 Tanaka, H, and T Swensen. "Impact of resistance training on endurance performance. A new form of cross-training?." Sports medicine (Auckland, N.Z.) vol. 25,3 (1998): 191-200. doi:10.2165/00007256-199825030-00005
Field hockey is one of the world's oldest team sports, dating back to the classical Greek era. It also is recognized as one of the oldest college sports in America. It is a game where teams composed of 11 players, including one goalkeeper, come together on a field and use hockey sticks to drive a ball into a net to score points. The winner is determined by whoever has the most points at the end of the game. The sport requires high aerobic and anaerobic fitness to provide endurance, strength to position, trap, pass, and hit the ball, push and flick the ball, and acceleration/speed and agility. Here we look at the basic fitness components and chiropractic care benefits. Field Hockey Aerobic Fitness Field hockey players need to have high levels of endurance to perform. The game consists of 2 35 - minute halves, with a 10-minute break, plus stoppages. This consistent use of energy and muscular strength requires the cardiovascular system to supply oxygen through the blood. - A conditioning workout should include long-distance and interval training.
- Long-distance running or biking is a great way to build up the endurance to run back and forth on the field.
- To keep workouts fun, alternate between long-distance and interval.
Strength and Power Players need to be physically strong to power through an opponent, drive the ball, or push the ball out from another player's stick. Incorporating exercises that strengthen the entire body will help. - Body-weight workouts will work if you don't have access to a gym or weights.
- Squats, glute bridges, and lunges can help build a strong lower body.
- Push-ups and tricep dips are great for the upper body.
Lower body injuries are common. The risk can be reduced by 50% through regular participation in a strength training program with a resistance component, such as neuromuscular training. Agility - The ability to change direction quickly is important, as players will change direction at least every 5 seconds during a game.
- Players should include interval training to increase quickness and agility.
- Common agility drills are ladder drills, lateral sprints, and hill climbs.
Flexibility - Healthy hamstring and lower back flexibility maintain stability and balance, which is also important for injury prevention.
- Yoga and simple stretches increase flexibility.
Field hockey fitness is about perfecting moves to become an automatic reaction. Chiropractic Benefits After putting their body through intense training, players can benefit from sports massage and chiropractic. Benefits include: Increased Range of Motion The sport requires a wide range of motion. A misaligned area like the spine and hips causes weakness in the muscles and tendons near the joints causing the player to take on awkward positioning that can lead to various neuromusculoskeletal issues and injuries. Chiropractic reset and realignment maintain body flexibility, muscle relaxation, optimal circulation and strengthen the areas causing weakness. Enhanced Balance and Coordination Balance and coordination are critical as the players sprint, shift, twist, and turn. The eyes and ears are the main balance components, but the nervous system plays a role. Chiropractic spinal alignment increases the nervous system's function of sending signals to the rest of the body. Speeds up Recovery From Injury Chiropractic helps heal injury quicker because fluids and nutrients released after an adjustment will move toward the damage expediting healing. Chiropractic breaks up scar tissue and trigger points to rebuild that strength and stamina without the risk of worsening or further injury. Chiropractic care will improve how the central nervous system communicates with the rest of the body. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, 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 Espí-López, Gemma V et al. “Effect of manual therapy versus proprioceptive neuromuscular facilitation in dynamic balance, mobility and flexibility in field hockey players. A randomized controlled trial.” Physical therapy in sport: official journal of the Association of Chartered Physiotherapists in Sports Medicine vol. 32 (2018): 173-179. doi:10.1016/j.ptsp.2018.04.017 Krzykała, M et al. “Does field hockey increase morphofunctional asymmetry? A pilot study.” Homo : internationale Zeitschrift fur die vergleichende Forschung am Menschen vol. 69,1-2 (2018): 43-49. doi:10.1016/j.jchb.2018.03.003 Reilly, T, and A Borrie. “Physiology applied to field hockey.” Sports medicine (Auckland, N.Z.) vol. 14,1 (1992): 10-26. doi:10.2165/00007256-199214010-00002 Tapsell, Liam C et al. “Validity and Reliability of a Field Hockey-Specific Dribbling Speed Test.” Journal of strength and conditioning research vol. 36,6 (2022): 1720-1725. doi:10.1519/JSC.0000000000003700
Table tennis is a sport that individuals of all ages and abilities can play. The small scale and reduced movement make it more accessible. It has become more physical, with professional players making fitness an important part of their training. However, at all levels, it offers moderate-intensity activity, which is good for the heart, mind, and body. Recreational table tennis has been found to increase concentration, stimulate brain function, help develop tactical thinking skills and hand-eye coordination, and provide aerobic exercise and social interaction. Table Tennis The setup and rules are similar to tennis and can be played solo or in doubles. The skills needed to develop are learning to hit and control the ball consistently. Table tennis can be complex, with various shots, spins, and styles, but the foundational skills required include: Proper Footwork - Although the body does not move that far, footwork is essential with the quick movements that are made in a short period.
- Basic footwork techniques include fast dynamic movement, balance, and weight distribution.
Serving - Basic serving is necessary to get the point going.
- There are many types of service in table tennis, but the major ones are the forehand and backhand serve.
Forehand and Backhand Strokes - Different stroke styles can be used, but forehand and backhand strokes are the most common.
- Learning how the body activates and responds to the swing, the point of contact and the follow-through of each stroke is essential to get the most out of each stroke.
Speed and Agility - Table tennis is a fast-twitch muscle sport that utilizes quick bursts of energy and explosive strength.
- Coaches and players use a combination of hybrid, high-intensity, and functional training to condition the body.
- High-intensity interval training incorporates explosive movements, like squat jumps, to activate the muscles and the anaerobic threshold.
Hand-eye coordination - Playing improves hand-eye coordination skills and stimulates mental alertness and concentration.
- This is great for sharpening overall reflexes.
Health Benefits Table tennis offers several health benefits that include: - It is a social sport that provides a fun way to spend time with family and friends.
- The overall risk for injury is low.
- Easy on the muscles and joints.
- Increases energy.
- Improves balance.
- Improves reflexes.
- Burns calories.
- Keeps the brain sharp.
- Relieves stress.
General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Biernat, Elżbieta, et al. "Eye on the Ball: Table Tennis as a Pro-Health Form of Leisure-Time Physical Activity." International journal of environmental research and public health vol. 15,4 738. 12 Apr. 2018, doi:10.3390/ijerph15040738 Picabea, Jon Mikel, et al. "Physical Fitness Profiling of National Category Table Tennis Players: Implication for Health and Performance." International journal of environmental research and public health vol. 18,17 9362. 4 Sep. 2021, doi:10.3390/ijerph18179362 Pilis, Karol, et al. "Body composition and nutrition of female athletes." Roczniki Panstwowego Zakladu Higieny vol. 70,3 (2019): 243-251. doi:10.32394/rpzh.2019.0074 Zagatto, Alessandro Moura, et al. "Energetic demand and physical conditioning of table tennis players. A study review." Journal of sports sciences vol. 36,7 (2018): 724-731. doi:10.1080/02640414.2017.1335957 Zhu, Ke, and Lina Xu. "Analysis on the Influence of Table Tennis Elective Course on College Students' Health." Journal of healthcare engineering vol. 2022 8392683. 17 Jan. 2022, doi:10.1155/2022/8392683
Skiing sports require balance, strength, endurance, and muscle power. It is recommended to start training for ski season about eight to twelve weeks before heading to the slopes. However, any amount of training is better than no training; as long as you stay consistent and focus on exercises that enhance skiing or snowboarding, even a few weeks of fitness training can make a difference. A ski conditioning workout can help you ski better, stay out longer, prevent injuries, and have more fun. Skiing Before beginning any training plan, check with your doctor or a certified training professional. The recommended strategy is a cardio and strength workout routine that trains and strengthens the lower-body muscles, including the quads, hamstrings, and glutes. This will improve mobility and balance to help control the skis better and support body parts like the knees, which are more prone to skiing injuries. General Overview of Training Increase Muscle Power - Strengthen the quads, glutes, hamstrings, and hips.
Posture and Balance - Train the core and the muscles around the hips, which helps provide stability.
Increase Endurance - Condition the body to handle vigorous conditions.
Increase Cardiovascular Function - Cardiovascular activities include running, biking, or interval training to strengthen the lungs and heart.
Training Schedule Starting - With skiing, you'll need a combination of cardio and strength training and enhanced aerobic fitness for the higher altitude.
- Individuals are encouraged to start around six to eight weeks before ski season because it takes around that amount of time to experience the benefits.
- The muscles need time to recover and repair themselves between sessions.
- As aforementioned, you can still exercise even if you have missed the training window.
Cardio - Cardio increases lung capacity and heart rate.
- The best cardio exercises for getting into ski shape work the entire body.
- Pick an enjoyable activity: jogging, biking, and high-intensity interval training/HITT.
- The goal should be 30 minutes of cardio activity 2-3 times a week to prepare the heart and lungs for downhill runs.
Recommended workouts for getting into ski shape: - Elliptical trainer - The elliptical trainer is highly recommended for ski training, as it mimics the same upper-body and lower-body movements used in Nordic skiing.
- Stair climber
- Running
Other recommended workouts: - Biking
- Jumping jacks
- High-intensity interval training (HITT)
Strength Training Recommended strength training exercises will help with the following: - Leg strength
- Lower body strength
- Core muscle strength
- Balance
- Endurance
- Muscle power
Keep the following in mind: - Make the exercises fit your body.
- Move at your own pace.
- If something hurts or doesn't feel right, modify the activity or skip it.
- Increase the number of sets or add more resistance/weight as the training progresses.
Warm-up: - Start the workout with five to 10 minutes of easy cardio activity.
- This could be a short session on a treadmill, jumping jacks, or a quick jog.
Guidelines as you progress through the workout: - Inhale during initial exertion, and exhale as you return to the starting position.
- Maintain breathing patterns during faster exercises.
- Rest at the end of each exercise.
Walking Lunge with Rotation Exercise This exercise works the glutes, quads, hamstrings, and abdominals and improves core rotation. - Stand with your feet slightly apart.
- Step one foot forward into a lunge.
- As you step forward, rotate your body to the side in the direction of your lead knee.
- Arms should be at chest height, slightly elevated from the sides.
- Drive up and through your forward leg to take the next lunge.
- Repeat ten times on each side for a total of 20.
Tips and modifications: - If you don't have enough space, you can stay in one spot and alternate lunging.
- Make it easier by keeping the back leg straight.
- Make sure that your knees do not go inward.
- Stay in a straight line with your foot and hip.
Lateral Ski Jump Exercise This power exercise prepares for the explosive ski movements and energy bursts needed to control the descent. - Stand with your feet hip-width apart and knees slightly bent, balancing on one leg.
- Jump to the side, landing on the other leg.
- Think about landing softly with your knee slightly bent.
- Jump to the other side, landing softly on the other leg.
- Swing the arms sideways across your body like a speed skater.
- Repeat 15 on each side.
Tips and modifications: - Make smaller jumps to the side
- Move slower
- Touch your toe to the ground instead of keeping it off the floor.
Chop Exercise This exercise will strengthen the core to initiate turns using the core rather than the arms or shoulders and help prevent lower back pain. - Use a resistance band that you can secure slightly above the shoulders.
- Stand sideways to where the band is anchored.
- Position yourself so that you can reach up evenly with your shoulder to grab the free end of the band with both hands.
- Your knees should be slightly bent.
- Pull the band down across your body while turning your body.
- Think about the trunk doing most of the work for this exercise, not the arms and shoulders.
- Keep your arms as straight as you can as you pull the band down
- The arms should act as guides, with the obliques and back muscles generating the pulling and rotating power.
- Do this 15 times, then repeat facing the other way.
- Rest for 90 seconds before moving on to the next exercise.
Tips and modifications: - Adjust the band resistance level by shortening it to increase resistance or lengthening it to ease resistance.
- The goal is to feel tired at the end of the reps but not so exhausted that you struggle to finish.
Hip Roll Exercise This exercise strengthens the muscles of the hips, including the glutes, to help prevent knee pain. There’s a direct relationship between hip strength and knee control. When hip strength is weak, the knees tend to shift inward. - Stand on your left leg.
- Lean your body forward at the hips, keeping the back straight.
- Lift your right leg back behind you, slightly off the ground.
- Rotate or roll your hip away from your standing foot.
- Maintain the body in a straight line as you roll your hips back.
- Repeat 10-15 times on each side.
Tips and modifications: - If balancing is difficult, hold on to the back of a chair or keep your toes on the ground.
Whether you’re going alpine or Nordic skiing, these are just a few exercises designed to help all types and levels of recreational skiers and snowboarders. Always check with your doctor before starting any exercise routine, and it is recommended to consult a ski instructor or personal trainer for more comprehensive and intense workouts. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, 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 Laskowski, E R. “Snow skiing.” Physical medicine and rehabilitation clinics of North America vol. 10,1 (1999): 189-211. Nagle, Kyle B. “Cross-Country Skiing Injuries and Training Methods.” Current sports medicine reports vol. 14,6 (2015): 442-7. doi:10.1249/JSR.0000000000000205 Steadman, J R et al. “Training for Alpine skiing.” Clinical orthopedics and related research,216 (1987): 34-8. Therell, Terese, et al. “Effects of Core Strength Training on Skiing Economy in Elite Junior Cross-Country Skiers.” Research quarterly for exercise and sport vol. 93,3 (2022): 608-614. doi:10.1080/02701367.2021.1887441
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Discover effective training methods for long-distance walking and events, including building endurance and mental stamina. For answers to any questions you may have, call Dr. Alexander Jimenez at 915-850-0900 or 915-412-6677