Detox Yourself!

For individuals who are having difficulty moving around due to pain, loss of range of motion, and/or decreased strength, can incorporating working with a physical therapist help relieve pain and restore function?

Physical Therapy Benefits

Many wonder if they are candidates for physical therapy or if physical therapy can help their injury, ailment, or condition. The answer is yes; most individuals can benefit from physical therapy, whether their condition is a simple ankle sprain or a complex neurological disorder. Physical therapists can help develop pain management treatment strategies and injury prevention. Physical therapy can benefit individuals even if they are not injured; as movement experts, physical therapists can train individuals to help prevent injury and maintain flexibility.

Body Mechanics 

Physical therapists work in various settings, including hospitals, nursing homes, sports, and chiropractic clinics. If necessary, they can come to your house after an injury. They work with individuals from all walks of life as a conservative treatment approach to managing, healing, and preventing injuries and disabilities. Physical therapy uses non-invasive tools to help improve total body function. Physical therapy focuses on:

 

• Relieving pain
• Promoting healing
• Restoring function
• Restoring movement
• Facilitation and adaptation for a specific injury.
• Therapy also focuses on body mechanic training, fitness, and wellness. (Hon, S. et al., 2021)
• Regardless of age, individuals who have problems with flexibility and mobility may benefit from working with a physical therapist to help them return to optimal function.

Conditions Physical Therapy Can Help Treat

• Muscle sprains and strains.
• Work-related injuries.
• Repetitive motion injuries.
• Sports-related injuries.
• Neck pain.
• Lower back pain.
• Neuro-rehabilitation - post-stroke and spinal cord or head injury.
• Arthritis - in one or multiple joints.
• Mobility problems.
• Balance issues.
• Knee, ankle, and foot problems.
• Shoulder, arm, hand, and wrist injuries and problems.
• Fractures.
• Slip and fall accidents and other traumas.
• Orthopedic conditions.
• Chronic fatigue.
• Chronic weakness.
• Pre and post-surgical conditioning and strengthening.
• Wound care like diabetic wounds and non-healing traumatic or post-surgical wounds.
• Pre - during pregnancy and post-partum programs.
• Fitness and wellness education. 
• Poor cardiovascular endurance.
• Cardiac rehabilitation.
• Respiratory problems.
• Bowel or bladder incontinence.
• Cancer recovery.

 

Individuals unsure whether they need or would benefit from physical therapy should discuss their options with a primary physician, healthcare provider, or specialist to guide them in the right direction. Injury Medical Chiropractic and Functional Medicine Clinic focuses on what works for you and strives to better the body through researched methods and total wellness programs. Using an integrated approach, we treat patients’ injuries and chronic pain syndromes through personalized care plans that improve ability through flexibility, mobility, and agility programs personalized to the individual to relieve pain. If other treatment is needed, Dr. Jimenez has teamed up with the top surgeons, clinical specialists, medical researchers, and premier rehabilitation providers to provide the most effective treatments.

Unlocking Vitality

 

General Disclaimer *

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

 

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

 

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Hon, S., Ritter, R., & Allen, D. D. (2021). Cost-Effectiveness and Outcomes of Direct Access to Physical Therapy for Musculoskeletal Disorders Compared to Physician-First Access in the United States: Systematic Review and Meta-Analysis. Physical therapy, 101(1), pzaa201. https://doi.org/10.1093/ptj/pzaa201

For individuals suffering from neck pain and headaches, can craniosacral head massage therapy help provide relief?

Craniosacral Therapy

Craniosacral therapy is a gentle massage to release fascia or connective tissue network tension. The therapy is not new but has gained new attention because of the public interest in natural pain treatments and therapies. Studies are limited, but clinical research is ongoing to see if the therapy can become a mainstream treatment option. The therapy aims to alleviate the symptoms of various health ailments and conditions, including:

 

• Headaches
• Neck pain
• Complex regional pain syndrome - CRPS
• By relieving compression in the lower back, head, and spinal column, cerebrospinal fluid circulation is restored, and the body rhythms within the nervous system are reset. This provides pain relief, lowers stress, and improves overall well-being.

Massage Objectives

Several conditions and ailments said to benefit from craniosacral therapy include (Heidemarie Haller et al., 2019) (Heidemarie Haller, Gustav Dobos, and Holger Cramer, 2021)

 

• Headaches
• Migraines
• Chronic pain conditions
• Stress-related disorders
• Anxiety
• Depression
• Tinnitus - ringing in the ears
• Dizziness
• Infantile colic
• Gastrointestinal disorders
• Attention deficit hyperactivity disorder - ADHD
• Asthma
• Therapy to relieve cancer treatment side effects.

 

The focus areas are those along the fascia, the connective tissue that holds organs, blood vessels, bones, nerve fibers, and muscles in place. By working this tissue through gentle-pressure massage, practitioners help to calm the fight-or-flight response by relaxing the sympathetic nervous system. The symptoms will determine what areas of the body necessitate craniosacral therapy. Individuals with headaches will be given a head or neck massage. Other areas involved in craniosacral therapy include: (Heidemarie Haller, Gustav Dobos, and Holger Cramer, 2021)

 

• Back
• Around the spinal column.
• Other areas like the joints or muscles.
• The pressure applied during craniosacral therapy is light and not the same as a deep tissue massage.
• Light pressure is applied over the affected fascial tissue to help reset certain body rhythms that could play a role in pain and other symptoms. (Heidemarie Haller, Gustav Dobos, and Holger Cramer, 2021)

Parasympathetic and Sympathetic Nervous System

• The parasympathetic and sympathetic nervous systems control various body responses.
• The parasympathetic nervous system supports proper rest and digestive functions, and the sympathetic nervous system regulates the body’s fight-or-flight response. (Cleveland Clinic. 2022)

Therapy Techniques

The massage techniques used in craniosacral therapy rely on low pressure intended to be as gentle as possible. The fingertips are often used to avoid applying too much pressure. Healthcare providers work the areas between the skull and the bottom of the spine to identify and reset imbalances within the body and the cerebrospinal fluid. If there is an imbalance in cerebrospinal fluid, the massage therapist will reposition the individual or press on the area to release and/or increase circulation. The techniques work to improve the body’s ability to regulate physiological responses. (Heidemarie Haller et al., 2019) During and after the session, individuals may experience different sensations, including: (Biodynamic Craniosacral Therapy Association of North America, 2024)

 

• Relaxation.
• Feeling like being in a meditative state.
• Sleepiness.
• Energized.
• Feeling a sense of warmth.
• Deeper breathing.
• Feeling the body is straighter and taller.

Individuals Who Should Not Receive Craniosacral Therapy

Craniosacral therapy is considered safe; however, some individuals should avoid it or consult a healthcare provider before trying it. Those recommended not to receive the treatment include individuals with the following ailments or disorders:

 

• Concussion or other traumatic brain injuries.
• Blood clots.
• Brain swelling.
• Brain aneurysm - a blood-filled bulge in a blood vessel in or around the brain.
• Conditions that cause cerebrospinal fluid buildup.

Treatment

Craniosacral therapy is offered by several healthcare providers, including:

 

• Craniosacral therapy licensed massage therapists 
• Physical therapists
• Occupational therapists
• Osteopaths
• Chiropractors

 

These professionals know how to perform the massage technique correctly.

Tension Headaches

 

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

Haller, H., Lauche, R., Sundberg, T., Dobos, G., & Cramer, H. (2019). Craniosacral therapy for chronic pain: a systematic review and meta-analysis of randomized controlled trials. BMC musculoskeletal disorders, 21(1), 1. https://doi.org/10.1186/s12891-019-3017-y

 

Haller, H., Dobos, G., & Cramer, H. (2021). The use and benefits of Craniosacral Therapy in primary health care: A prospective cohort study. Complementary therapies in medicine, 58, 102702. https://doi.org/10.1016/j.ctim.2021.102702

 

Cleveland Clinic. (2022). Peripheral Nervous System (PNS) (Health Library, Issue. https://my.clevelandclinic.org/health/body/23123-peripheral-nervous-system-pns

 

Biodynamic Craniosacral Therapy Association of North America. (2024). What is a session like? https://www.craniosacraltherapy.org/what-is-a-session-like-

Can acupuncture treatment help individuals dealing with or experiencing insomnia and sleep issues and/or disorders?

Acupuncture For Insomnia

Acupuncture is a type of holistic medicine that involves inserting sterile, disposable, thin needles at specific points known as acupoints on the body. Each needle is inserted into a different area to stimulate symptom relief of various conditions, like chronic pain and nausea. (Johns Hopkins Medicine. 2024) Recent research has looked into acupuncture for insomnia and found that it may be an effective alternative. (Mingming Zhang et al., 2019)

Insomnia

Insomnia causes individuals to have trouble falling or staying asleep. Individuals who have insomnia tend to wake up earlier than they intend to and find it difficult to impossible to get back to sleep once they are awake. The sleep disorder is quite common, with around 10% of individuals experiencing it at some point. (Andrew D. Krystal et al., 2019) There are three categories, all characterized by the duration of the disorder. They include: (Andrew D. Krystal et al., 2019)

Acute/Short-Term

• Lasting less than three months.

Episodic

• Happens once in a while for less than three months.

Chronic

• Lasting more than three months.

Health Issues

• Insomnia can cause various health issues, and individuals can develop mood changes, irritability, fatigue, and problems with memory, impulse control, and concentration. (Andrew D. Krystal et al., 2019)
• Insomnia has also been shown to increase the risk of heart failure, heart attack, and other chronic health conditions. (Mingming Zhang et al., 2019)

Benefits

Studies on the use of acupuncture for insomnia have found that it may improve sleep because of its influence on certain neurotransmitters. One review noted that specific neurotransmitters involved in the sleep-wake cycle are positively affected by acupuncture. (Kaicun Zhao 2013) The neurotransmitters include:

Norepinephrine

• Helps with waking up and staying alert.

Melatonin

• A hormone that helps the body calm down and prepare for sleep.

Gamma-aminobutyric acid - GABA

• Helps the body fall asleep and stay asleep.

However, more research is needed to confirm the benefits of acupuncture for insomnia further.

Conditions

Certain conditions can contribute to insomnia, including:

• Mood disorders
• Chronic pain
• Other sleep disorders

 

Acupuncture can help lower the effects of these disorders.

Pain

Because of the way acupuncture affects certain chemicals, it is a proven complementary treatment for pain.

 

• The needles enhance chemicals like endorphins, dynorphins, and encephalins.
• Acupuncture also releases corticosteroids, which are stress hormones.
• Each of these chemicals has a role in pain symptoms.
• Adjusting their levels helps reduce pain. (Shilpadevi Patil et al., 2016)

Anxiety

• Studies have found that individuals with anxiety can also benefit from acupuncture to help reduce symptoms. (Meixuan Li et al., 2019)

Sleep Apnea

• Sleep apnea is a sleep-breathing disorder that causes an individual to stop breathing during the night temporarily.
• The muscles in the nasal cavity, nose, mouth, or throat become overly relaxed.
• Acupuncture can help stimulate the muscles and prevent over-relaxation, preventing apneas.
• Data suggests that acupuncture may affect the apnea-hypopnea index, the number of times an individual stops and starts breathing during sleep. (Liaoyao Wang et al., 2020)

Session

• Individuals should not feel pain and just a small amount of pressure in the needles' insertion area.
• If pain is present, it could be because the needles are not inserted in the right spot.
• It’s essential to tell the acupuncturist so they can reset and re-insert them correctly. (Malcolm W. C. Chan et al., 2017)

Side Effects

Side effects are rare but can occur. These include: (G. Ernst, H. Strzyz, H. Hagmeister 2003)

 

• Dizziness
• Bleeding or bruising where the needle was inserted.
• Nausea
• Fainting
• Pins and needles sensation
• Feeling more pain  treatment

 

Prior to getting acupuncture, individuals are recommended to speak to their healthcare provider. They can advise on how it can help and any side effects that may occur due to the individual's health, underlying conditions, and medical history. Once cleared, they can recommend a licensed acupuncturist.

Tension Headaches

 

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

Johns Hopkins Medicine. (2024). Acupuncture (Health, Issue. https://www.hopkinsmedicine.org/health/wellness-and-prevention/acupuncture

 

Zhang, M., Zhao, J., Li, X., Chen, X., Xie, J., Meng, L., & Gao, X. (2019). Effectiveness and safety of acupuncture for insomnia: Protocol for a systematic review. Medicine, 98(45), e17842. https://doi.org/10.1097/MD.0000000000017842

 

Krystal, A. D., Prather, A. A., & Ashbrook, L. H. (2019). The assessment and management of insomnia: an update. World psychiatry: official journal of the World Psychiatric Association (WPA), 18(3), 337–352. https://doi.org/10.1002/wps.20674

 

Zhao K. (2013). Acupuncture for the treatment of insomnia. International review of neurobiology, 111, 217–234. https://doi.org/10.1016/B978-0-12-411545-3.00011-0

 

Patil, S., Sen, S., Bral, M., Reddy, S., Bradley, K. K., Cornett, E. M., Fox, C. J., & Kaye, A. D. (2016). The Role of Acupuncture in Pain Management. Current pain and headache reports, 20(4), 22. https://doi.org/10.1007/s11916-016-0552-1

 

Li, M., Xing, X., Yao, L., Li, X., He, W., Wang, M., Li, H., Wang, X., Xun, Y., Yan, P., Lu, Z., Zhou, B., Yang, X., & Yang, K. (2019). Acupuncture for treatment of anxiety, an overview of systematic reviews. Complementary therapies in medicine, 43, 247–252. https://doi.org/10.1016/j.ctim.2019.02.013

 

Wang, L., Xu, J., Zhan, Y., & Pei, J. (2020). Acupuncture for Obstructive Sleep Apnea (OSA) in Adults: A Systematic Review and Meta-Analysis. BioMed research international, 2020, 6972327. https://doi.org/10.1155/2020/6972327

 

Chan, M. W. C., Wu, X. Y., Wu, J. C. Y., Wong, S. Y. S., & Chung, V. C. H. (2017). Safety of Acupuncture: Overview of Systematic Reviews. Scientific reports, 7(1), 3369. https://doi.org/10.1038/s41598-017-03272-0

 

Ernst, G., Strzyz, H., & Hagmeister, H. (2003). Incidence of adverse effects during acupuncture therapy-a multicentre survey. Complementary therapies in medicine, 11(2), 93–97. https://doi.org/10.1016/s0965-2299(03)00004-9

Individuals that engage in heavy exercise can develop heat cramps from overexertion. Can knowing the causes and symptoms help prevent future episodes from happening?

Heat Cramps

Heat cramps can develop during exercise from overexertion or prolonged exposure to high temperatures. The muscle cramps, spasms, and pain can range from mild to severe.

Muscle Cramps and Dehydration

Heat cramps often develop because of dehydration and electrolyte loss. (Robert Gauer, Bryce K. Meyers 2019) Symptoms include:

 

• Cramping
• Spasms
• Pain in the abdomen, arms, or legs. (Centers for Disease Control and Prevention. 2022)

 

Electrolytes like sodium, calcium, and magnesium are important for properly functioning muscles, including the heart. The primary role of sweating is to regulate the body's temperature. (MedlinePlus. 2015) Sweat is mostly water, electrolytes, and sodium. Excessive sweating from physical activity and exertion or a hot environment can cause electrolyte imbalances that lead to cramps, spasms, and other symptoms.

Causes and Activities

Heat cramps most commonly affect individuals who sweat excessively during strenuous activity or are exposed to hot temperatures for prolonged periods. The body and organs need to cool down, which causes sweat production. However, too much sweating can lead to dehydration and electrolyte depletion. (Centers for Disease Control and Prevention. 2022)

Risk Factors

Factors that can increase the risk of developing heat cramps include: (Robert Gauer, Bryce K. Meyers 2019)

 

• Age - Children and adults 65 years and older have the highest risk.
• Excessive sweating.
• Low sodium diet.
• Preexisting Medical Conditions - heart disease, diabetes mellitus, and obesity are conditions that can increase the risk of muscle cramping.
• Medications - blood pressure, diuretics, and antidepressants can affect electrolyte balance and hydration.
• Alcohol consumption.

Self-Care

If heat cramps begin, immediately stop the activity and look for a cool environment. Rehydrate the body to replenish the fluid loss. Staying hydrated and drinking fluids regularly during intense activity or in a hot environment can help prevent the body from cramping. examples of beverages that increase electrolytes include:

 

• Gatorade
• Pedialyte
• Coconut water (FoodData Central. 2019)
• Milk (FoodData Central. 2019)

 

Gently applying pressure and massaging affected muscles can help reduce pain and spasms. As symptoms resolve, it is recommended to not return to strenuous activity too soon because additional exertion can progressively lead to heatstroke or heat exhaustion. (Centers for Disease Control and Prevention. 2021) Heatstroke and heat exhaustion are two heat-related illnesses. (Centers for Disease Control and Prevention. 2022)

 

• Heatstroke is when the body loses the ability to regulate temperature and can cause dangerously high temperatures.
• Heat exhaustion is the body's response to excessive fluid and electrolyte loss.

Symptom Timing

The timing and length of heat cramps can determine whether medical attention is necessary. (Centers for Disease Control and Prevention. 2022)

During or After Activities

• The majority of heat cramps develop during activities because of the exertion and sweating, causing more electrolytes to be lost and the body to become more dehydrated.
• Symptoms can also develop minutes to hours after activity has ceased.

Duration

• Most heat-related muscle cramps will resolve with rest and hydration within 30–60 minutes.
• If muscle cramping or spasms do not subside within one hour, seek professional medical attention.
• For individuals with heart conditions or on a low-sodium diet who develop heat cramps, regardless of duration, medical help is necessary to ensure there are no complications.

Prevention

Tips for preventing heat cramps include: (Centers for Disease Control and Prevention. 2022)

 

• Drink plenty of fluids before and during physical activities.
• Avoid alcohol and caffeinated beverages.
• Avoid exercising or exposure to extreme heat during peak sunlight hours.
• Avoid tight and dark-colored clothing.

Assessing Patients In A Chiropractic Setting

 

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

Gauer, R., & Meyers, B. K. (2019). Heat-Related Illnesses. American family physician, 99(8), 482–489.

 

Centers for Disease Control and Prevention. (2022). Heat stress — heat related illness. The National Institute for Occupational Safety and Health (NIOSH) Retrieved from https://www.cdc.gov/niosh/topics/heatstress/heatrelillness.html#cramps

 

MedlinePlus. (2015). Sweat. Retrieved from https://medlineplus.gov/sweat.html#cat_47

 

FoodData Central. (2019). Nuts, coconut water (liquid from coconuts). Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/170174/nutrients

 

FoodData Central. (2019). Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim). Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/746776/nutrients

 

Centers for Disease Control and Prevention. (2012). Frequently asked questions (FAQ) about extreme heat. Retrieved from https://www.cdc.gov/disasters/extremeheat/faq.html

For individuals trying to optimize muscle growth, protein intake is essential. But the body is limited by how much protein can synthesize to repair and grow muscles. Can knowing protein intake timing, amount, and how to best stimulate muscle growth help achieve better results?

Muscle Protein Synthesis

Muscle protein synthesis is a physiological process of producing new muscle protein and is an important component of how the body maintains and builds muscle. Muscle growth is achieved with resistance training and protein intake. (Tanner Stokes, et al., 2018)

How Protein Synthesis Works

Protein is the building block of muscles, while protein synthesis is a natural metabolic process in which protein is produced to repair muscle damage caused by exercise. This happens from amino acids binding to skeletal muscle proteins, increasing muscle size. It counteracts muscle protein breakdown (MPB) due to protein loss during exercise. The breakdown of muscles is a necessary part of building muscle. When damaged, muscles will build back larger, so long as enough calories and protein are consumed to repair and grow the muscles. Muscle protein synthesis can be enhanced by increasing protein intake immediately following exercise. Learning to stimulate muscle protein synthesis through exercise and diet can help accelerate muscle growth, expedite recovery, improve physical performance, and increase overall endurance. (Cameron J. Mitchell et al., 2014)

Effects of Exercise

Protein balance describes the relationship between muscle protein breakdown and muscle protein synthesis. When the body is in protein balance, no muscle growth or wasting occurs, and the individual is considered in a healthy state of biological equilibrium/homeostasis, also known as maintenance. To stimulate muscle growth, individuals need to shake up the protein balance. Although it may seem counter-intuitive, exercise can break down muscle protein, but not more than the amount of protein the body can synthesize. (Felipe Damas, et al., 2015) The more intense the workout, the greater the muscle protein synthesis, as the muscle breakdown stimulates the repair and growth of tissues. Scientists measure intensity by the one-repetition maximum - 1-RM - meaning the maximum weight an individual can lift for one repetition. According to a research study, workout intensities of under 40% of the 1-RM will not affect muscle protein synthesis. And intensities greater than 60% will double or triple muscle protein synthesis. (P. J. Atherton, K Smith. 2012)

Food Impact

The relationship between diet and protein balance is not so straightforward. Even with increased protein intake, muscle protein synthesis occurs for a specific period. This is because the body can only utilize a certain amount of the essential amino acids it receives, with anything more being broken down and excreted by the liver. Nutritionists recommend about 1.4 to 2.0 grams of protein per kilogram of body weight per day for building muscle and strength. (Ralf Jäger, et al., 2017) Enough protein can be obtained by focusing on dairy, eggs, lean meats, nuts, and legumes. It is also recommended to consume enough whole grains, healthy fats, fruits, and vegetables to help the body perform and repair properly. For example, carbohydrates are necessary for muscle building as they stimulate insulin release that supports muscle cell protein absorption. (Vandré Casagrande Figueiredo, David Cameron-Smith. 2013) A study looked into response rates in men prescribed 10, 20, or 40 grams of whey protein immediately following resistance training. Researchers noted the following results: (Oliver C. Witard et al., 2014)

 

• 10 grams of whey protein - No effect on muscle protein synthesis.
• 20 grams - Increased muscle protein synthesis by 49%.
• 40 grams - Increased the muscle protein synthesis by 56% but also caused the excessive accumulation of urea.
• Consuming 20 grams to 40 grams of whey protein after resistance training also increased other essential amino acids associated with lean muscle growth. (Lindsay S. Macnaughton et al., 2016)
• Whey protein is a fast-digesting protein.
• Increased results can be obtained by consuming slower-digesting protein throughout the day.

 

Muscle gains vary from person to person as everyone's body is different. Individuals considering consuming protein beyond the recommended dietary intake should consult their doctor or a registered nutritionist to understand the potential benefits and risks.

Building A Stronger 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 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

Stokes, T., Hector, A. J., Morton, R. W., McGlory, C., & Phillips, S. M. (2018). Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients, 10(2), 180. https://doi.org/10.3390/nu10020180

 

Mitchell, C. J., Churchward-Venne, T. A., Parise, G., Bellamy, L., Baker, S. K., Smith, K., Atherton, P. J., & Phillips, S. M. (2014). Acute post-exercise myofibrillar protein synthesis is not correlated with resistance training-induced muscle hypertrophy in young men. PloS one, 9(2), e89431. https://doi.org/10.1371/journal.pone.0089431

 

Damas, F., Phillips, S., Vechin, F. C., & Ugrinowitsch, C. (2015). A review of resistance training-induced changes in skeletal muscle protein synthesis and their contribution to hypertrophy. Sports medicine (Auckland, N.Z.), 45(6), 801–807. https://doi.org/10.1007/s40279-015-0320-0

 

Atherton, P. J., & Smith, K. (2012). Muscle protein synthesis in response to nutrition and exercise. The Journal of physiology, 590(5), 1049–1057. https://doi.org/10.1113/jphysiol.2011.225003

 

Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., Purpura, M., Ziegenfuss, T. N., Ferrando, A. A., Arent, S. M., Smith-Ryan, A. E., Stout, J. R., Arciero, P. J., Ormsbee, M. J., Taylor, L. W., Wilborn, C. D., Kalman, D. S., Kreider, R. B., Willoughby, D. S., Hoffman, J. R., … Antonio, J. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20. https://doi.org/10.1186/s12970-017-0177-8

 

Figueiredo, V. C., & Cameron-Smith, D. (2013). Is carbohydrate needed to further stimulate muscle protein synthesis/hypertrophy following resistance exercise?. Journal of the International Society of Sports Nutrition, 10(1), 42. https://doi.org/10.1186/1550-2783-10-42

 

Witard, O. C., Jackman, S. R., Breen, L., Smith, K., Selby, A., & Tipton, K. D. (2014). Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise. The American journal of clinical nutrition, 99(1), 86–95. https://doi.org/10.3945/ajcn.112.055517

 

Macnaughton, L. S., Wardle, S. L., Witard, O. C., McGlory, C., Hamilton, D. L., Jeromson, S., Lawrence, C. E., Wallis, G. A., & Tipton, K. D. (2016). The response of muscle protein synthesis following whole-body resistance exercise is greater following 40 g than 20 g of ingested whey protein. Physiological reports, 4(15), e12893. https://doi.org/10.14814/phy2.12893

For individuals managing osteoarthritis, could massage therapy provide added treatment benefits?

Osteoarthritis Massage Therapy

Osteoarthritis happens when the cartilage between the joints wears away, causing stiffness and pain. Massage therapy is a treatment used to relieve various types of pain symptoms.

 

• There are many types of massage therapy, that healthcare providers utilize to manipulate the muscles and other soft tissues to relieve symptoms, relax muscles, increase circulation, reduce inflammation, release trigger points, and restore mobility, flexibility, and function. (Ergonomic Trends. 2023)
• Professional therapists can help relieve osteoarthritis joint pain by relaxing the surrounding muscles and other soft tissues to release stiffness. (Adam Perlman, et al., 2019)

Massage Objectives and Types

Massage therapists use their hands and fingers, forearms, elbows, and/or instruments to manipulate the body's soft tissues. Soft tissues support and surround body structures and include muscle, fat, tendons, and ligaments.

 

• The goal of osteoarthritis massage therapy is to relax muscles and soft tissues, increase blood and oxygen circulation, warm the affected area/s, relieve pain, and restore mobility and function.
• Depending on the location of the muscles being massaged, individuals may be seated or lie down on a specialized table.
• The amount of pressure and direction of movement depend on the body area.
• Therapeutic oils and/or massage creams may be used to increase the therapy.

Types include:

Swedish

• The therapist uses long strokes, kneading, and friction on the muscles.
• Joints are moved to increase flexibility.

Deep Tissue

• The therapist uses deep finger or instrument pressure, focusing on muscles that are tight or knotted.

Trigger Point

• Trigger points represent a source of radiating pain symptoms.
• The therapist focuses pressure on these myofascial tissue points using various strokes to release them.

Shiatsu

• The therapist applies rhythmic pressure with their thumbs, fingers, and palms to redirect and increase energy or chi/qi.

 

A massage session lasts around 30–60 minutes depending on the severity of the condition and the number of sessions the patient has undergone. Chronic pain patients usually go through a series of specialized sessions that focus on specific areas and gradually build.

Risk Factors

Certain precautions must be taken before getting osteoarthritis massage therapy. Although there are a few serious risks, certain individuals are not suitable candidates and should not receive massage therapy. The conditions include: (Medical Massage Therapy Resource & Reference. 2023)

 

• Damaged nerves.
• Damaged blood vessels.
• Infection and inflammation in the area to be massaged.
• Open wounds.
• Fever.
• Taking a blood thinner.
• Deep vein thrombosis - blood clots.
• Bleeding disorders.
• Osteoporosis - weak and brittle bones.
• Recent fractures - broken bones.
• Tumors.
• Cancer.
• Individuals who have recently undergone surgery.
• Individuals with a skin condition that is contagious, like warts or herpes, or noncontagious, like psoriasis, could be aggravated by touch or pressure.
• Individuals who have cancer, fragile skin, heart problems, or dermatomyositis are recommended to discuss osteoarthritis massage therapy with their healthcare provider.

 

Research on the effects of massage therapy on various health conditions is ongoing. Massage therapy promotes relaxation while reducing stress, which can help with chronic joint issues like osteoarthritis.

Arthritis Explained

 

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

Ergonomic Trends. 20 most common types of massages and their benefits explained.

 

Perlman, A., Fogerite, S. G., Glass, O., Bechard, E., Ali, A., Njike, V. Y., Pieper, C., Dmitrieva, N. O., Luciano, A., Rosenberger, L., Keever, T., Milak, C., Finkelstein, E. A., Mahon, G., Campanile, G., Cotter, A., & Katz, D. L. (2019). Efficacy and Safety of Massage for Osteoarthritis of the Knee: a Randomized Clinical Trial. Journal of general internal medicine, 34(3), 379–386. https://doi.org/10.1007/s11606-018-4763-5

 

Medical Massage Therapy Resource & Reference. When not to get a massage: 26 reasons you cannot get a massage.

For individuals with aches and pains throughout their body, can a foot detox help bring relief?

Foot Detox

A foot detox involves soaking the feet in an ionic bath to help remove toxins from the body. They can also be performed using acupressure, scrubs, foot masks, and pads. Combined with eliminating toxins, detox is also believed to help enhance blood circulation and provide body pain and discomfort relief. However, current evidence is limited and there has been no evidence to support that toxins can be released from the feet using an ionic bath. However, they have been found to provide other benefits, which include:

 

• Relaxation
• Lower stress levels
• Enhanced skin health and hydration.
• Reduced inflammation in individuals with skin disorders.

 

Foot detoxes are considered generally safe, but individuals are recommended to speak to their healthcare provider.

Potential Benefits

The potential health benefits include:

 

• Reduces inflammation and swelling.
• Improves stress levels and mood.
• Can help with weight management.
• Can help with heart health and increased blood circulation.
• Relieves aches and pains.
• Balances pH levels.
• Eliminate harmful pathogens and microorganisms.

 

However, most reports surrounding the benefits of foot detox are not proven by research investigating whether the health claims are scientifically accurate. One study in 2012 found that foot detoxes did not produce the intended results and could not help remove toxins from the body. (Deborah A Kennedy, et al., 2012) Other research surrounding foot baths and massages showed that they could help reduce symptoms of mood disorders like schizophrenia because of the relaxing effect they produce. (Kazuko Kito, Keiko Suzuki. 2016)

Ways Toxins are Removed From the Body

Toxins are filtered out of the body in a variety of ways. Breathing out expels carbon dioxide from the body. Another way is through the body's natural processes. The body has organs and other systems to filter out and release toxins.

 

• Specific organs, such as the liver, kidneys, and lymph nodes, filter and remove harmful and unneeded substances. (UW Integrative Health. 2021)
• The health claims surrounding toxin removal through the feet are currently insubstantial because no evidence supports the effectiveness and the anecdotal evidence is not based on science.
• Water tested after foot detoxes did not detect any toxins. (Deborah A Kennedy, et al., 2012)

Types

Foot detoxes can be an enjoyable experience that can help relieve sore feet, relax the body, and offer relief for certain foot ailments. They could be an excellent addition to a self-care routine. Some of the most commonly used natural foot detoxes include the following.

Epsom Salt Foot Bath

• Combining Epsom salts with warm water and soaking the feet for 20–30 minutes can help promote relaxation.
• Research has shown that Epsom salts may help reduce pain associated with diabetic neuropathy and fatigue associated with chemotherapy. (Ferda Akyuz Ozdemir, Gulbeyaz Can. 2021) (Seyed Reza Vakilinia, et al., 2020)

Apple Cider Vinegar

• Apple cider vinegar foot baths are made by diluting 1 cup of vinegar in warm water and soaking the feet for 20–30 minutes.
• There is limited research available to confirm the health claims.
• The studies that have been done have found the reverse effect, that bathing the feet in apple cider vinegar and water can irritate the skin. (Lydia A Luu, et al., 2021)

Baking Soda and Sea Salt

Sea salt combined with baking soda dissolved in a bath and soak the feet for up to 30 minutes. While research is limited, some evidence supports the health benefits associated with sea salt that include: (Ehrhardt Proksch, et al., 2005)

 

• Enhances skin hydration.
• Improve skin barrier function. (Kanwar A. J. 2018)
• Reduces inflammation in skin conditions, like atopic dermatitis.

 

Foot baths should be avoided for the following:

 

• There are open sores on the feet that could be irritated by salt and other foot bath ingredients.
• Individuals with a pacemaker or any electrical body implant.
• Pregnant women.
• Consult a healthcare provider before trying any new health protocols.

Foot Orthotics Benefits

 

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

Kennedy, D. A., Cooley, K., Einarson, T. R., & Seely, D. (2012). Objective assessment of an ionic footbath (IonCleanse): testing its ability to remove potentially toxic elements from the body. Journal of environmental and public health, 2012, 258968. https://doi.org/10.1155/2012/258968

 

Kito, K., & Suzuki, K. (2016). Research on the Effect of the Foot Bath and Foot Massage on Residual Schizophrenia Patients. Archives of psychiatric nursing, 30(3), 375–381. https://doi.org/10.1016/j.apnu.2016.01.002

 

UW Integrative Health. Improving your health by removing toxins from your body.

 

Akyuz Ozdemir, F., & Can, G. (2021). The effect of warm salt water foot bath on the management of chemotherapy-induced fatigue. European journal of oncology nursing: the official journal of European Oncology Nursing Society, 52, 101954. https://doi.org/10.1016/j.ejon.2021.101954

 

Vakilinia, S. R., Vaghasloo, M. A., Aliasl, F., Mohammadbeigi, A., Bitarafan, B., Etripoor, G., & Asghari, M. (2020). Evaluation of the efficacy of warm salt water foot-bath on patients with painful diabetic peripheral neuropathy: A randomized clinical trial. Complementary therapies in medicine, 49, 102325. https://doi.org/10.1016/j.ctim.2020.102325

 

Luu, L. A., Flowers, R. H., Gao, Y., Wu, M., Gasperino, S., Kellams, A. L., Preston, D. C., Zlotoff, B. J., Wisniewski, J. A., & Zeichner, S. L. (2021). Apple cider vinegar soaks do not alter the skin bacterial microbiome in atopic dermatitis. PloS one, 16(6), e0252272. https://doi.org/10.1371/journal.pone.0252272

 

Proksch, E., Nissen, H. P., Bremgartner, M., & Urquhart, C. (2005). Bathing in a magnesium-rich Dead Sea salt solution improves skin barrier function, enhances skin hydration, and reduces inflammation in atopic dry skin. International journal of dermatology, 44(2), 151–157. https://doi.org/10.1111/j.1365-4632.2005.02079.x

 

Kanwar A. J. (2018). Skin barrier function. The Indian Journal of Medical Research, 147(1), 117–118. https://doi.org/10.4103/0971-5916.232013

Individuals dealing with health problems, UTIs, and skin issues can become chronic, what are the effects and benefits of drinking cranberry juice?

Cranberry Juice

Cranberries are a healthy source of nutrients and antioxidants. Cranberry juice is a recommended source of vitamin C, with the added benefits of promoting digestive, heart, immune, and skin health. Most individuals can safely drink cranberry juice to their diet with no issues, but women who are pregnant or individuals that take blood thinners, or medications should discuss adding cranberry intake with a doctor or specialist first.

 

• One cup of unsweetened cranberry juice provides 23.5 milligrams or 26% of the daily value for vitamin C. (USDA 2018)
• To avoid excess consumption of added sugars and maximize the benefits, it is recommended to drink unsweetened cranberry juice.

Digestive Health

• Cranberries contain antioxidant compounds/polyphenols that have been shown to help with digestive health.
• A study found that drinking cranberry juice was associated with increased beneficial gut bacteria and decreased constipation.
• Improvements in inflammatory markers were also observed.(Chicas MC, et al.,2022)

Heart Health

• Research funded by a cranberry juice company found participants who consumed cranberry juice twice daily had lower levels of several risk factors for heart disease, stroke, and diabetes than those who received a placebo. (USDA 2016)
• A systematic review and meta-analysis found that cranberry supplementation may improve body weight and blood pressure levels.
• Cranberries may also help improve high-density lipoprotein (HDL) cholesterol—considered "good" cholesterol—in younger adults.
• Further studies are needed to confirm these findings. (Pourmasoumi M, et al.,  2019)

Immune Health

• Cranberry juice contains vitamin C, which is important for immune system function.
• Research suggests that inadequate vitamin C consumption can lead to decreased immunity and an increased risk of infections. (Carr A, Maggini S, 2017)

Skin Health

• Thanks to its high antioxidant content, cranberry juice may help protect your skin against damage caused by free radicals that contributes to premature aging.
• The vitamin C in cranberry juice is also needed for collagen production.
• Collagen is a type of protein that provides strength, elasticity, and structural support to the skin, helping to keep it firm and smooth.(Pullar JM, et al., 2017)

Infection Prevention

• A study found that cranberry components known as proanthocyanidins, can promote oral health.
• Cranberries activate antibacterial processes that can prevent bacteria from binding together, reducing periodontitis/gum disease and the formation of dental plaque. (Chen H, et al., 2022)

Urinary Tract Infection Prevention

• Cranberries have gone through many studies for home treatment of UTIs.
• It is believed the chemical compounds/proanthocyanidins can help prevent certain bacteria from sticking to the lining of the urinary tract, thus reducing the risk of UTIs. (Das S. 2020)
• A study found cranberry products in the form of juice or tablets may lower the risk of UTIs in at-risk groups by approximately 30%.
• At-risk groups include those with recurrent UTIs, pregnant women, older adults, and individuals with chronic indwelling catheters (devices used for short-term bladder drainage) and neurogenic bladder (conditions in which people lack bladder control due to problems in the brain, spine, or spinal cord). (Xia J Yue, et al., 2021)

Daily Amount

There is no official recommendation on the optimal amount of juice an individual should consume for health benefits. Most studies examining the benefits have used amounts ranging from 8 to 16 ounces, or around 1 to 2 cups per day. (The Cranberry Institute) However, cranberry juice with large amounts of added sugar can contribute to increased calories, leading to weight gain and other health concerns. Therefore, it is important to read the product label and look for pure, 100% cranberry juice.

 

• If the pure juice is too tart, dilute it with some ice or water.
• Avoid cranberry cocktails that are often mixed with other juices, like grape or apple juice, and contain added sugars that can decrease the benefits.
• Examples of common added sugars include: (Centers for Disease Control and Prevention 2022)
• Fruit nectar
• Honey
• Molasses
• Brown sugar
• Cane sugar
• Raw sugar
• Cane juice
• Corn syrup
• High-fructose corn syrup
• Maple syrup
• Malt syrup
• Dextrose, fructose, glucose, maltose, sucrose, lactose

Smart Choices Better Health

 

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

Carr A, Maggini S. Vitamin C, and immune function. Nutrients. 2017;9(11):1211. doi:10.3390/nu9111211

 

Centers for Disease Control and Prevention. Know your limit for added sugars.

 

Chicas MC, Talcott S, Talcott S, Sirven M. Effect of cranberry juice supplementation on the gut microbiome and inflammatory markers: a randomized, double-blind, placebo-controlled study in overweight individuals. Curr Dev Nutr. 2022;6(Suppl 1):272. doi:10.1093/cdn/nzac053.013

 

Chen H, Wang W, Yu S, Wang H, Tian Z, Zhu S. Procyanidins and their therapeutic potential against oral diseases. Molecules. 2022;27(9):2932. doi:10.3390/molecules27092932

 

The Cranberry Institute. How much cranberry juice should I drink in a day?

 

Das S. Natural therapeutics for urinary tract infections-a review. Futur J Pharm Sci. 2020;6(1):64. doi:10.1186/s43094-020-00086-2

 

Pham-Huy, L. A., He, H., & Pham-Huy, C. (2008). Free radicals, antioxidants in disease and health. International journal of biomedical science: IJBS, 4(2), 89–96.

 

Pourmasoumi M, Hadi A, Najafgholizadeh A, Joukar F, Mansour-Ghanaei F. The effects of cranberry on cardiovascular metabolic risk factors: A systematic review and meta-analysis. Clinical Nutrition. 2020;39(3):774-788. doi:10.1016/j.clnu.2019.04.003

 

Pullar JM, Carr AC, Vissers MCM. The roles of vitamin C in skin health. Nutrients. 2017;9(8):866. doi:10.3390/nu9080866

 

USDA. Cranberry juice, unsweetened.

 

USDA. Cranberry juice can boost heart health.

 

Xia J Yue, Yang C, Xu D Feng, Xia H, Yang L Gang, Sun G ju. Consumption of cranberry as adjuvant therapy for urinary tract infections in susceptible populations: A systematic review and meta-analysis with trial sequential analysis. PLoS One. 2021;16(9):e0256992. doi:10.1371/journal.pone.0256992

General health, diet, exercise, and lifestyle are important, but the importance of the spinal structure is often forgotten. The spine, or backbone, is the body's central support structure that holds the body together, supports its weight, and protects the nervous system. It connects different parts of the musculoskeletal system to help sit, stand, walk, twist, and bend. When the spine is misaligned, injured, and/or damaged, it can lead to various health issues, from chronic conditions to organ dysfunction. Chiropractic spinal structure restoration benefits overall health and can help relieve symptoms and restore mobility, flexibility, and function.

Spinal Structure Restoration

Chiropractic care goes beyond relieving muscle or joint pain and discomfort. Although injury rehabilitation is a primary reason for going to a chiropractor, it is in its ability to reset and rebalance the body. Just like a vehicle or piece of equipment that needs regular maintenance, tune-ups, rotation, and realignment, chiropractic provides these benefits.

Improved Range of Motion

• As the body ages or suffer from injuries or illnesses, the body's mobility and flexibility decrease, which causes stiffness and a limited range of motion.
• When the spine is not aligned correctly, it can cause restrictions in the range of motion.
• Chiropractic techniques improve joint function, correct misalignments, and strengthen and stabilize the spine, improving mobility and flexibility.
• Spinal structure restoration improves joint mobility and flexibility.
• The improved range of motion helps relieve muscle tension, stiffness, and pain.

Improved Posture

• Spinal misalignment typically leads to posture problems, neck and back pain, headaches, and other health issues.
• Correcting the spinal structure will:
• Correct posture.
• Reduce the risk of health issues.
• Provide more energy.
• Enhance mental clarity.
• Improve sleep.
• Restore mobility.
• Increase athletic and physical performance.

Pain and Discomfort Relief

• Misalignments can cause nerve irritation, inflammation, and muscle tension, leading to chronic pain in various areas, like the neck, back, shoulders, and hips.
• Chiropractic is a natural and non-invasive treatment that can help manage pain and discomfort without medication.
• Specifically addresses the underlying cause of the pain rather than just the symptoms, resulting in long-lasting relief.
• Chiropractic combines traditional techniques, such as adjustments, decompression, and traction, with advanced elements and a personalized approach.
• Adjustments and customized spinal traction setups alleviate pain and restore proper function to the spine.
• When the spine is properly aligned, the central nervous system's electrical signals can travel more effectively.

Increased Nerve Function

• Spinal misalignment can interfere with nerve function, leading to other musculoskeletal issues.
• Chiropractic releases compressed, tangled, or trapped nerves and restore nerve circulation, improving nerve function.

Enhanced Musculoskeletal Performance

• Individuals can benefit from chiropractic care, especially those involved in physically demanding occupations that place repeated stress on the body.
• Chiropractic can help prevent injuries, improve alignment and balance, reduce inflammation, and speed recovery.
• Spinal correction includes traction that targets and releases specific muscle groups and ligaments and stimulates detoxification that can enhance musculoskeletal performance.

Immune System Function

• Spinal misalignments can disrupt immune system function.
• The system relies on proper communication between the brain and immune organs.
• Chiropractic improves nerve function and reduces spine and back stress, allowing the system to function optimally.

 

By taking a holistic and personalized approach to spinal structure restoration, individuals can prevent the development of chronic health conditions and improve their quality of life.

Quick Patient Initiation Process

 

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 Academy of Orthopaedic Surgeons. Spine Basics. (https://orthoinfo.aaos.org/en/diseases--conditions/spine-basics/) Accessed 12/08/2020.

 

American Chiropractic Association. Back Pain Facts and Statistics. (https://www.acatoday.org/Patients/What-is-Chiropractic/Back-Pain-Facts-and-Statistics/Back-Pain-Facts-and-Statistics) Accessed 12/08/2020.

 

Fernández-de-Las-Peñas, César, and María L Cuadrado. “Physical therapy for headaches.” Cephalalgia: an international journal of Headache vol. 36,12 (2016): 1134-1142. doi:10.1177/0333102415596445

 

InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. What are the organs of the immune system? [Updated 2020 Jul 30]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279395/

 

Izzo, Roberto, et al. “Biomechanics of the spine. Part I: spinal stability.” European Journal of Radiology vol. 82,1 (2013): 118-26. doi:10.1016/j.ejrad.2012.07.024

 

Jenkins, Hazel J et al. “Current evidence for spinal X-ray use in the chiropractic profession: a narrative review.” Chiropractic & manual therapies vol. 26 48. Nov 21 2018, doi:10.1186/s12998-018-0217-8

 

McHardy, Andrew, et al. “Chiropractic treatment of upper extremity conditions: a systematic review.” Journal of Manipulative and physiological therapeutics vol. 31,2 (2008): 146-59. doi:10.1016/j.jmpt.2007.12.004

 

Sharrak, Samir. and Yasir Al Khalili. “Cervical Disc Herniation.” StatPearls, StatPearls Publishing, Aug 29, 2022.

Although salt is satisfying to the palate and necessary for survival, when the body craves salt, it can be a symptom of a health condition/s. The body needs sodium, but many foods contain more than the body needs. Most individuals' sodium intake comes from packaged foods, pizza, burgers, and soups. The body craves salty foods for various reasons, often related to a sodium imbalance. To help curb cravings and limit consumption, incorporate seasoning blends, spices, and vegetables into a nutritional plan. Injury Medical Chiropractic and Functional Medicine Clinic can provide expert diet recommendations and health coaching to develop a personalized nutrition plan.

When The Body Craves Salt

According to the American Heart Association:

 

• The body needs 500 milligrams (mg) of sodium daily for optimal functioning.
• That's less than one-fourth of a teaspoon (tsp).
• But because most individuals take in around 3,400 mg every day, the American Heart Association recommends that adults reduce consumption to 1,500-2,300 mg of salt daily.
• Individuals who crave salt often shouldn't ignore this as cravings could signal a health condition.
• It is recommended to seek a healthcare provider's advice to evaluate nutrition and lifestyle.

Causes

Dehydration

Craving salt could mean the body needs hydration. A sodium deficiency triggers systems that generate cravings for sodium, and the body feels rewarded after consuming salty foods. Individuals that find themselves dehydrated often should consider following these tips to maintain healthy body hydration:

 

• Carry a water bottle throughout the day, take frequent sips, and try to refill two or more times.
• Add fruit or fresh herbs to the water for flavor.
• Freeze water bottles to have ice-cold water readily available.
• Ask for water alongside other beverages when dining out.

Electrolyte Imbalance

• When electrolytes are out of balance, the body can crave salty foods.
• Electrolytes are minerals in the body with an electric charge.
• Electrolytes are in the blood, urine, and tissues, and levels can spike or plummet.
• This occurs when the amount of water taken does not equal the amount lost because of excessive sweating, sickness, and/or frequent urination.
• Electrolytes are important because:
• They help balance the body's water equilibrium and pH levels
• Move nutrients and waste into and out of the cells
• Ensure the nerves, muscles, and brain are at optimal function.

Stress

• Eating behavior can quickly be disrupted when experiencing stressful situations.
• A stressed body can feel better after eating the foods it is used to, especially for individuals that consume a lot of salty foods when things are normal, and there is no stress.

Boredom

• Eating because of boredom is an emotional eating behavior similar to stress eating.
• This response to negative emotions can happen to anyone.
• Individuals are recommended to work through their negative thoughts with stress reduction strategies that include:
• Mindful eating.
• Exercise.
• Meditation.
• Spending time in green spaces like a garden, park, etc.
• Visits with friends and family.

Pre-Menstruation

• Women can experience increased food cravings during pre-menstrual hormonal changes.

Pregnancy

• Experiencing various types of cravings during pregnancy is different for all women that naturally occurs.
• However, cravings for salty foods often occur in the later stages of pregnancy.

Addison's Disease

• Addison's disease is when the adrenal glands do not produce enough of a certain hormone, like cortisol/the stress hormone.
• Individuals with this condition could be recommended to consume a high-sodium diet.
• A nutritional healthcare professional can recommend what sodium sources and how much sodium are best.

Prevent Salt Cravings

Individuals can replace sodium with salt-free substitutes that do not help maintain flavor. Options include the following:

Citrus

• Using fresh citrus juice can brighten up dishes with acid.
• When a dish tastes flat, a little acid from lemon juice can help make the food more palatable.

Vinegar

• Vinegar can brighten the flavor of foods because of its acidic content and serve as a substitute.
• Vinegar varieties include champagne, rice wine, or white balsamic.

Herbs

• Herbal salt substitutes can be used, which follow the style of Mediterranean dishes.

No-Salt Seasoning

• Salt-free seasoning blends are sold online and in grocery stores.
• Individuals can make a no-salt seasoning mix using cumin, garlic powder, onion powder, paprika, and cayenne pepper.

Garlic

• Instead of one teaspoon of iodized salt, one teaspoon of fresh garlic can eliminate up to 2,360 mg of sodium and offers an intense flavor.

Reduce Salt Consumption

The U.S. Food and Drug Administration says that reducing the amount of sodium can gradually lower cravings. Taking these steps can help:

 

• Limit consumption of packaged foods, especially those with the word instant in the name. These often contain a significant amount of sodium.
• If possible, prepare lunch to take to work or school.
• Read nutrition labels to ensure the products contain at least less than 2,300 milligrams of sodium.
• Stick to fresh, frozen vegetables with no seasoning added or no-salt canned vegetables.
• Split meals when eating out or cut the meal in half and take the rest home to avoid the high amounts of sodium in restaurant food.
• Use none or low-sodium salad dressings or place them on the side.

Learning About Food Substitutions

 

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

Bell, Victoria, et al. “One Health, Fermented Foods, and Gut Microbiota.” Foods (Basel, Switzerland) vol. 7,12 195. 3 Dec. 2018, doi:10.3390/foods7120195

 

Husebye, Eystein S et al. “Adrenal insufficiency.” Lancet (London, England) vol. 397,10274 (2021): 613-629. doi:10.1016/S0140-6736(21)00136-7

 

Morris, Michael J et al. “Salt craving: the psychobiology of pathogenic sodium intake.” Physiology & behavior vol. 94,5 (2008): 709-21. doi:10.1016/j.physbeh.2008.04.008

 

Orloff, Natalia C, and Julia M Hormes. “Pickles and ice cream! Food cravings in pregnancy: hypotheses, preliminary evidence, and directions for future research.” Frontiers in psychology vol. 5 1076. 23 Sep. 2014, doi:10.3389/fpsyg.2014.01076

 

Souza, Luciana Bronzi de et al. “Do Food Intake and Food Cravings Change during the Menstrual Cycle of Young Women?.” “A ingestão de alimentos e os desejos por comida mudam durante o ciclo menstrual das mulheres jovens?.” Revista brasileira de ginecologia e obstetricia : revista da Federacao Brasileira das Sociedades de Ginecologia e Obstetricia vol. 40,11 (2018): 686-692. doi:10.1055/s-0038-1675831

Muscle knots or trigger points are tissues/segments of muscle fibers stuck in a contracted state and balled up or become entangled. To the touch, they can feel like small bumps, nodules, or knots. They are primarily found in muscles, but they can also be found in tendons, fascia, periosteum, and ligaments. Tight muscles can limit flexibility, increase discomfort and pain symptoms, and cause further injury that can develop into chronic conditions. Trigger points can develop in all muscles and multiple muscles simultaneously. The Injury Medical Chiropractic and Functional Medicine Team can create a personalized treatment plan for trigger point alleviation.

Muscle Knots Trigger Points

When muscle fibers are stuck in contraction, blood circulation decreases in and around the affected area, and the necessary nutrients and oxygen cannot be delivered. The excessive accumulation of the chemicals – acetylcholine, and calcium leads to a lack of oxygen in the area, which causes muscle fiber contraction and spasms. As the muscle fibers overly contract, they form a knot. Waste materials build up in the fibers as the blocked circulation doesn't allow removal. This irritates the trigger point, which reacts by sending out pain signals. The brain responds by telling the body not to use that muscle, causing the muscle to tighten, become weak, and lose range of motion. The other muscles have to work harder to compensate.

Trigger Point Types

Active and Latent 

• One type is an active trigger point.
• The trigger point causes pain and discomfort even when the muscle or tissue rests.
• The other type is latent, which means that the point does not cause pain or is sometimes even noticed until pressure is applied to the point or area.
• Both types can cause secondary trigger points to form.
• They can also prevent muscles from extending, making them feel weak.

Key and Satellite

• There are also key and satellite trigger points.
• Key trigger points activate satellite trigger points.
• Because key trigger point muscles are weakened, the muscles around that point need to work harder, causing multiple knots to form.
• Referred pain happens when a satellite trigger point causes sensations in a different area from the point itself.

Causes

The main causes include the following:

Direct Trauma

• Muscle trauma or injury can cause fibers not to heal properly, causing segments to stay deprived of oxygen and knotted.

Excessive and Extended Exercising

• During exercise/physical activity, profound muscle strain and injury can occur from pushing too hard for too long without proper recovery and repair.

Maintaining Healthy Posture

• Unhealthy postures can cause tension, stiffness, and aches and pains.

Stress and Fatigue

• Emotional and physical stress takes a toll on the body, which can result in excessive muscle contraction.
• Most of the time, it happens subconsciously without realizing that the body is tensing up.
• This is why engaging in relaxation activities, including therapeutic massage, is important.

Inactivity

• Lack of physical activity and a sedentary lifestyle can cause muscle spasms and over-contracting, leading to muscle knots.

Medical Conditions

• Conditions that affect muscles, like arthritis and fibromyalgia or medications, can cause muscle spasms and the development of trigger points.

Chiropractic and Massage Therapy

Chiropractic and therapeutic massage is an effective treatment to relieve muscle knots and symptoms and restore the body to optimal function. Massage uses various techniques to increase blood circulation, break down inflexible scar tissue and stretch and loosen muscles. Pain and discomfort decrease by allowing the muscles to move and restoring blood flow.

Massage Therapy Chiropractic Care

 

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

Barbero, Marco, et al. “Myofascial pain syndrome and trigger points: evaluation and treatment in patients with musculoskeletal pain.” Current Opinion in Supportive and palliative care vol. 13,3 (2019): 270-276. doi:10.1097/SPC.0000000000000445

 

Cheung, Karoline, et al. “Delayed onset muscle soreness: treatment strategies and performance factors.” Sports medicine (Auckland, N.Z.) vol. 33,2 (2003): 145-64. doi:10.2165/00007256-200333020-00005

 

Money, Sarah. “Pathophysiology of Trigger Points in Myofascial Pain Syndrome.” Journal of Pain & palliative care pharmacotherapy vol. 31,2 (2017): 158-159. doi:10.1080/15360288.2017.1298688

 

Moraska, Albert F et al. “Responsiveness of Myofascial Trigger Points to Single and Multiple Trigger Point Release Massages: A Randomized, Placebo-Controlled Trial.” American Journal of physical medicine & Rehabilitation vol. 96,9 (2017): 639-645. doi:10.1097/PHM.0000000000000728

 

Weerapong, Pornratshanee, et al. “The mechanisms of massage and effects on performance, muscle recovery, and injury prevention.” Sports medicine (Auckland, N.Z.) vol. 35,3 (2005): 235-56. doi:10.2165/00007256-200535030-00004

Individuals can experience back muscle rigidity for years and not realize it. This is because the muscles tighten incrementally, and slowly the body begins to acclimate to the feeling and positioning that it becomes normal. And it continues with gradually increased aches and pains. Not until an individual has experienced a therapeutic massage and chiropractic adjustment do they realize just how tight and stiff they were. This is when individuals realize how their musculoskeletal system works and need to maintain loose, flexible muscle tissue for mobility and function. Injury Medical Chiropractic and Functional Medicine Clinic can treat, rehabilitate, educate, and improve an individual's overall health.

Muscle Rigidity

When the body needs to move, the brain sends a nerve signal to the muscles in that region, causing the muscles to tighten or contract. Muscles can contract a little or a lot, depending on the activity. After contracting, the muscles relax until the next time they are needed. Muscle rigidity happens when a muscle or a group of muscles stays fully or partly contracted for an extended period. The nerve signals keep telling the muscle to contract even when the muscle is no longer needed. This can last for several hours or days.

 

The longer the muscle remains contracted, the more symptoms present and persist. Muscle rigidity is often triggered by stress. Stress affects the body's nervous system, including nerves and their function. The nervous system can respond to stress by generating additional pressure on the blood vessels, reducing blood circulation, and causing tension and pain.

Causes

Certain medications, such as statins, can cause muscle rigidity, and several conditions can also contribute to it. These include:

 

• Dehydration is a condition as a result of not drinking enough water.
• A repetitive strain injury is an injury to the muscles or nerves due to muscle overuse.
• Pinched nerves.
• Delayed-onset muscle soreness is stiffness and pain that develops hours or days after strenuous physical activity and exercise.
• Chronic fatigue syndrome is a condition that causes extreme fatigue, sleep problems, and pain.
• Myofascial pain syndrome is a chronic disorder where pressure on sensitive muscle points causes pain.
• Rheumatoid arthritis is a chronic inflammatory disorder affecting the joints.
• Fibromyalgia is a chronic disorder that can cause muscle soreness, pain, and rigidity.
• Claudication is a condition in which cramping occurs due to a lack of blood flow to the muscles, usually in the legs.
• Lyme disease and Rocky Mountain spotted fever wick-borne illnesses that can cause nerve damage.
• Amyotrophic lateral sclerosis is a neurodegenerative disease that causes nerve problems and a loss of voluntary muscle control.
• Chronic exertional compartment syndrome is a muscle and nerve condition that causes pain and swelling.
• Dystonia is a condition that causes random/involuntary muscle contractions.
• Lupus is a chronic inflammatory disease that can cause joint pain and stiffness.
• Parkinson's disease is a neurological disease that affects movement.
• Polymyalgia rheumatica is a chronic inflammatory disease that can cause muscle pain and stiffness.
• Bacterial and Viral infections.

Treatment

The objective of treatment is to train the muscles to relax completely. The specific treatment used can vary depending on the cause and severity.

Chiropractic

Chiropractic treatment will address the condition or injury and then the muscle rigidity. Treatment involves massaging (manually and percussively) the areas to relax and stretch the tight tissues. Chiropractic releases and realigns the misaligned joints and bones to their proper position. The central nervous system recognizes the new positioning as naturally energy efficient. However, there will still be aches and soreness as the body adjusts until it becomes more consistent and normal for the individual. 

Home Therapy

Home therapy is recommended with physical therapy and/or chiropractic to maintain flexibility and make necessary changes/adjustments to a treatment plan as the patient progresses and the muscles start to adhere to the massaging, manipulation, and training. They can include the following:

 

• Applying a warm compress or heating pad to the affected area increases circulation.
• Targeted gentle stretches.
• Avoiding certain activities that could trigger the muscle to become rigid again until the body is ready.
• Encouraging the muscles to relax using:
• Yoga
• Deep breathing
• Meditation
• Tai chi
• Biofeedback
• Music and art therapy
• Aromatherapy

Sciatica Explained

 

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

Chandwani D, Varacallo M. Exertional Compartment Syndrome. [Updated 2022 Sep 4]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK544284/

 

Chu, Eric Chun-Pu et al. “Chiropractic care of Parkinson's disease and deformity.” Journal of medicine and life vol. 15,5 (2022): 717-722. doi:10.25122/jml-2021-0418

 

Joshi, Aditi et al. “Effectiveness of Myofascial Release (MFR) vs. High-Frequency Transcutaneous Electrical Nerve Stimulation (TENS) for Pain Relief and Functional Improvement in College Students With Trapezius Myalgia.” Cureus vol. 14,10 e29898. 4 Oct. 2022, doi:10.7759/cureus.29898

 

Tan, Xueli, et al. “The efficacy of music therapy protocols for decreasing pain, anxiety, and muscle tension levels during burn dressing changes: a prospective randomized crossover trial.” Journal of burn care & research: official publication of the American Burn Association vol. 31,4 (2010): 590-7. doi:10.1097/BCR.0b013e3181e4d71b

Arteries carry blood from the heart to the rest of the body. The veins transport blood back to the heart, and the valves in the veins stop the blood from flowing backward. When the veins have difficulties sending blood from the limbs back to the heart, this is known as venous insufficiency. With this condition, the blood does not flow back properly to the heart, causing blood to accumulate in the veins of the legs. Chiropractic care, therapeutic massage, and functional medicine can increase and improve circulation and help manage symptoms.

Venous Insufficiency

The circulatory system is responsible for transporting blood, oxygen, and nutrients to the cells in the body. This system consists of the heart, arteries, veins, and capillaries. When blood circulation is restricted, it can lead to a buildup of toxins and waste products, which can cause various health problems, including fatigue, muscle cramps, and dizziness. Unhealthy circulation can also contribute to other health conditions like heart disease, stroke, and diabetes. The most common causes of venous insufficiency include:

 

• Blood clots
• Varicose veins
• A family history of venous insufficiency.
• Deep vein thrombosis.
• When forward flow through the veins is obstructed, such as in the case of a blood clot, blood builds up below the clot, which can lead to venous insufficiency.
• In varicose veins, the valves can be missing or damaged, and blood leaks back through the defective valves.
• In some cases, weakness in the leg muscles that push blood forward can also contribute to venous insufficiency.
• Venous insufficiency is more common in women than men and is more likely in adults over 50.

Circulation Symptoms

There are different symptoms associated with unhealthy circulation, and can include:

 

• Tingling or numbness in the extremities
• Cold hands and feet
• Pain or cramping in the muscles
• Weakness or fatigue
• Dizziness or lightheadedness
• Nausea
• Shortness of breath
• Erectile dysfunction

 

Symptoms of venous insufficiency include:

 

• Swelling of the legs or ankles - edema
• Pain that gets worse when standing and improves when raising the legs.
• Aching, throbbing, or a feeling of heaviness in the legs.
• A sense of tightness in the calves.
• Leg cramps
• Weak legs
• Itchy legs
• Thickening of the skin on the legs or ankles.
• Skin that is changing color, especially around the ankles
• Varicose veins
• Leg ulcers

Diagnosis

A doctor will perform a physical examination and take a complete medical history. They may order imaging tests to locate the source of the problem. These tests may include a venogram or a duplex ultrasound.

Venogram

• A doctor will insert an intravenous contrast dye into the veins.
• Contrast dye causes the blood vessels to appear opaque on the X-ray image, which helps the doctor see them on the image.
• This dye will give the doctor a clear image of the blood vessels.

Duplex Ultrasound

• A duplex ultrasound tests the speed and direction of blood circulation in the veins.
• A technician will place gel on the skin and press a small hand-held instrument on and around the area.
• The instrument uses sound waves that bounce back to a computer and produce images of blood circulation.

Treatment

Treatment will depend on various factors, including the reason for the condition and individual health status and history. Other factors a doctor will consider include:

 

• Specific symptoms
• Age
• The severity of the condition
• Medication and/or procedure tolerance 

 

The most common treatment is prescription compression stockings.

 

• These special stockings apply pressure on the ankle and lower leg.
• They help improve blood circulation and reduce leg swelling.
• Compression stockings come in a range of prescription strengths and lengths.

Strategies

Treatments can include several methods.

Improving Circulation

Chiropractic adjustments and vascular massage therapy on the legs can help improve blood circulation. Massage therapies such as vascular and lymphatic drainage massages aim to increase circulation, improve tissue nutrition, and can benefit patients with varicose veins and chronic venous insufficiency.

 

• The technique for lymphatic drainage involves light strokes to move lymph fluid into lymph vessels.
• The technique used to improve circulation involves short strokes to move blood from the valves to the veins.

 

However, massage therapy is not for all patients with vein diseases and conditions.

 

• Massage therapy is not recommended for patients with advanced-stage vein disease, in which large and bulging veins, ulcerations, and discoloration are present.
• Massaging the area could cause the weakened veins to burst, worsening the condition.
• Massage therapy is also unsafe for patients with deep vein thrombosis (DVT), as it could dislodge a clot and cause it to travel.

Medications

Medications may be prescribed. These include:

 

• Diuretics - medications that draw extra fluid from the body and are excreted through the kidneys.
• Anticoagulants - medicines that thin the blood.
• Pentoxifylline - medicine that helps improve blood circulation.

Surgery

More serious cases may require surgery. A doctor may suggest one of the following surgical procedures:

 

• Surgical repair of the veins or valves.
• Removing the damaged vein.
• Minimally invasive endoscopic surgery - The surgeon inserts a thin tube with a camera to see and tie off damaged veins.
• Laser surgery - A treatment that uses laser light to fade or close off damaged veins.
• Vein bypass - A healthy vein is transplanted from a different body area. Generally used only in the upper thigh and as a last option for severe cases.

Venous Insufficiency: What You Need To Know

 

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

Annamaraju P, Baradhi KM. Pentoxifylline. [Updated 2022 Sep 19]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK559096/

 

Chronic venous insufficiency. (n.d.). hopkinsmedicine.org/healthlibrary/conditions/cardiovascular_diseases/chronic_venous_insufficiency_85,P08250/

 

Evrard-Bras, M et al. “Drainage lymphatique manuel” [Manual lymphatic drainage]. La Revue du praticien vol. 50,11 (2000): 1199-203.

 

FIELDS, A. “Leg cramps.” California medicine vol. 92,3 (1960): 204-6.

 

Felty, Cindy L, and Thom W Rooke. “Compression therapy for chronic venous insufficiency.” Seminars in vascular surgery vol. 18,1 (2005): 36-40. doi:10.1053/j.semvascsurg.2004.12.010

 

Mayo Clinic Staff. (2017). Varicose veins.mayoclinic.org/diseases-conditions/varicose-veins/diagnosis-treatment/drc-20350649

 

Patel SK, Surowiec SM. Venous Insufficiency. [Updated 2022 Aug 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK430975/

 

Youn, Young Jin, and Juyong Lee. “Chronic venous insufficiency and varicose veins of the lower extremities.” The Korean journal of internal medicine vol. 34,2 (2019): 269-283. doi:10.3904/kjim.2018.230

For individuals who suffer from migraine headaches, can incorporating physical therapy help decrease pain, improve mobility, and manage future attacks?

Migraine Physical Therapy

Cervicogenic migraine headaches can cause pain, limited motion, or confusing symptoms like dizziness or nausea. They may originate from the neck or cervical spine and be called cervicogenic headaches. A chiropractic physical therapy team can assess the spine and offer treatments that help improve mobility and decrease pain. Individuals may benefit from working with a migraine physical therapy team to perform treatments for specific conditions, quickly and safely relieving pain and returning to their previous level of activity.

Cervical Spine Anatomy

The neck is comprised of seven stacked cervical vertebrae. The cervical vertebrae protect the spinal cord and allow the neck to move through:

 

• Flexion
• Extension
• Rotation
• Side bending

 

The upper cervical vertebrae help support the skull. There are joints on either side of the cervical level. One connects to the back of the skull and allows motion. This suboccipital area is home to several muscles that support and move the head, with nerves that travel from the neck through the suboccipital area into the head. The nerves and muscles in this area may be a source of neck pain and/or headaches.

Symptoms

Sudden motions can trigger symptoms of cervicogenic migraine, or they may come on during sustained neck postures. (Page P. 2011) The symptoms are often dull and non-throbbing and may last several hours to days. Symptoms of cervicogenic migraine headache may include:

 

• Pain on both sides of the back of the head.
• Pain in the back of the head that radiates to one shoulder.
• Pain on one side of the upper neck that radiates to the temple, forehead, or eye.
• Pain in one side of the face or cheek.
• Reduced range of motion in the neck.
• Sensitivity to light or sound
• Nausea
• Dizziness or vertigo

Diagnosis

Tools a physician may use may include:

 

• X-ray
• MRI
• CT scan
• Physical examination includes neck range of motion and palpation of the neck and skull.
• Diagnostic nerve blocks and injections.
• Neck imaging studies may also show:
• Lesion
• Bulging or herniated disc
• Disc degeneration
• Arthritic changes

 

Cervicogenic headache diagnosis is usually made with one-sided, non-throbbing headache pain and a loss of neck range of motion. (Headache Classification Committee of the International Headache Society. 2013) A healthcare provider may refer the individual to physical therapy to treat cervicogenic headaches once diagnosed. (Rana M. V. 2013)

Physical Therapy

When first visiting a physical therapist, they will go through medical history and conditions, and questions will be asked about the onset of pain, symptom behavior, medications, and diagnostic studies. The therapist will also ask about previous treatments and review medical and surgical history. Components of the evaluation may include:

 

• Palpation of the neck and skull
• Measures of neck range of motion
• Strength measurements
• Postural assessment

 

Once the evaluation is completed, the therapist will work with the individual to develop a personalized treatment program and rehabilitation goals. Various treatments are available.

Exercise

Exercises to improve neck motion and decrease pressure on cervical nerves may be prescribed and may include. (Park, S. K. et al., 2017)

 

• Cervical rotation
• Cervical flexion
• Cervical side bending
• Cervical retraction

 

The therapist will train the individual to move slowly and steadily and avoid sudden or jerky movements.

Postural Correction

If forward head posture is present, the upper cervical spine and the suboccipital area could compress the nerves that travel up the back of the skull. Correcting posture may be an effective strategy for treatment and can include:

 

• Performing targeted postural exercises. 
• Utilizing a supportive neck pillow for sleep.
• Using a lumbar support when sitting.
• Kinesiology taping may help increase tactile awareness of back and neck position and improve overall postural awareness.

Heat/Ice

• Heat or ice may be applied to the neck and skull to help decrease pain and inflammation.
• Heat can help relax tight muscles and improve circulation and may be used before performing neck stretches.

Massage

• If tight muscles are limiting neck motion and causing head pain, a massage can help improve mobility.
• A special technique called suboccipital release loosens the muscles that attach the skull to the neck for improved motion and decreased nerve irritation.

Manual and Mechanical Traction

• Part of the migraine physical therapy plan may involve mechanical or manual traction to decompress the neck's discs and joints, improve motion in the neck, and decrease pain.
• Joint mobilizations may be used to improve neck motion and manage pain. (Paquin, J. P. 2021)

Electrical Stimulation

• Electrical stimulation, like electro-acupuncture or transcutaneous neuromuscular electrical stimulation, may be used on the neck muscles to decrease pain and improve headache symptoms.

Therapy Duration

Most migraine physical therapy sessions for cervicogenic headaches last about four to six weeks. Individuals may experience relief within a few days of starting therapy, or symptoms may come and go in different phases for weeks. Some experience continued migraine headache pain for months after starting treatment and use techniques they learned to help control symptoms.

 

Injury Medical Chiropractic and Functional Medicine Clinic specializes in progressive therapies and functional rehabilitation procedures focused on restoring normal body functions after trauma and soft tissue injuries. We use Specialized Chiropractic Protocols, Wellness Programs, Functional and integrative Nutrition, Agility and mobility Fitness Training, and Rehabilitation Systems for all ages. Our natural programs use the body’s ability to achieve specific measured goals. We have teamed up with the city’s premier doctors, therapists, and trainers to provide high-quality treatments that empower our patients to maintain the healthiest way of living and live a functional life with more energy, a positive attitude, better sleep, and less pain.

Chiropractic Care For Migraines

 

General Disclaimer *

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

 

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

 

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Page P. (2011). Cervicogenic headaches: an evidence-led approach to clinical management. International journal of sports physical therapy, 6(3), 254–266.

 

Headache Classification Committee of the International Headache Society (IHS) (2013). The International Classification of Headache Disorders, 3rd edition (beta version). Cephalalgia: an international journal of headache, 33(9), 629–808. https://doi.org/10.1177/0333102413485658

 

Rana M. V. (2013). Managing and treating headaches of cervicogenic origin. The Medical Clinics of North America, 97(2), 267–280. https://doi.org/10.1016/j.mcna.2012.11.003

 

Park, S. K., Yang, D. J., Kim, J. H., Kang, D. H., Park, S. H., & Yoon, J. H. (2017). Effects of cervical stretching and cranio-cervical flexion exercises on cervical muscle characteristics and posture of patients with cervicogenic headache. Journal of Physical Therapy Science, 29(10), 1836–1840. https://doi.org/10.1589/jpts.29.1836

 

Paquin, J. P., Tousignant-Laflamme, Y., & Dumas, J. P. (2021). Effects of SNAG mobilization combined with a self-SNAG home-exercise for treating cervicogenic headache: a pilot study. The Journal of manual & manipulative therapy, 29(4), 244–254. https://doi.org/10.1080/10669817.2020.1864960

For individuals wanting to improve or maintain skin health, can incorporating acupuncture help improve skin and fight the aging process?

For individuals suffering from back pain, can knowing basic chiropractic terminology help in understanding diagnosis and treatment plan development?

Chiropractic Terminology

The chiropractic principle is that a properly aligned spine positively affects an individual's overall health. One of the main aspects of chiropractic care is applying calculated force to the spinal joints to restore correct spinal alignment. Chiropractic terminology describes specific types of techniques and care.

General Subluxation

A subluxation can mean different things for various doctors. In general, a subluxation is a significant structural displacement or an incomplete or partial dislocation of a joint or organ. 

 

• To medical doctors, a subluxation refers to a partial dislocation of ​a vertebrae.
• This is a serious condition, usually brought on by trauma, that can result in a spinal cord injury, paralysis, and/or death.
• X-rays show a conventional subluxation as an obvious disconnect between the vertebrae.

Chiropractic Subluxation

• The chiropractic interpretation is more subtle and refers to the misalignment of adjacent spinal vertebrae.
• Subluxations are the main pathology treated by chiropractors. (Charles N.R. Henderson 2012)
• Subluxation in this context refers to position changes in the joints and soft tissues of the spine.
• Vertebral misalignment is believed to lead to pain and abnormal intervertebral joint motion.
• This difference between the serious subluxation medical condition and the chiropractic version may cause individuals to dismiss seeking back pain treatments.

Motion Segment

• Chiropractors and surgeons use it as a technical term.
• Motion segment refers to two adjacent vertebrae and the intervertebral disc between them.
• This is the area chiropractors assess and adjust.

Adjustment

• The chiropractor performs a spinal manual adjustment to realign joint subluxations.
• Adjustments involve applying force to motion segments to bring them back into a centered alignment.
• The goal for adjustments and realigning the vertebrae includes:
• Nerves can transmit signals without interruption.
• Positively affects overall health. (Marc-André Blanchette et al., 2016)

Manipulation

Spinal manipulation is a technique used by chiropractors to provide relief for musculoskeletal pain related to the back and neck. Manipulation provides mild to moderate relief and works as well as some conventional treatments like pain-relieving medications. (Sidney M. Rubinstein et al., 2012)

 

• Spinal manipulation is divided into grades of mobilization.
• Depending on their training, practitioners of various medical disciplines may be licensed to perform grade 1 to grade 4 mobilizations.
• Only physical therapists, osteopathic physicians, and chiropractors are licensed to perform grade 5 mobilizations, which are high-velocity thrust techniques.​
• Most massage therapists, athletic trainers, and personal trainers are not licensed to perform spinal manipulations.

 

Based on a systematic review, the effectiveness of these treatments found that there is quality evidence that manipulation and mobilization can help reduce pain and improve function for individuals with chronic low back pain, with manipulation appearing to produce a more profound effect than mobilization. Both therapies are safe, with multimodal treatments potentially being an effective option. (Ian D. Coulter et al., 2018)

 

As with any treatment, results vary from person to person and with different chiropractors. There are also potential risks with spinal manipulation. Though rare, cervical, carotid, and vertebral artery dissections have occurred with cervical/neck manipulation. (Kelly A. Kennell et al., 2017) Individuals with osteoporosis may be advised to avoid chiropractic adjustments or manipulation because of the increased risk of injury. (James M. Whedon et al., 2015)

 

Many individuals choose chiropractic treatment for a variety of conditions. Understanding chiropractic terminology and reasoning allows individuals to ask questions as they discuss their symptoms to develop a personalized treatment plan and restore function and wellness.

What Causes Disc Herniation?

 

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

Henderson C. N. (2012). The basis for spinal manipulation: chiropractic perspective of indications and theory. Journal of electromyography and kinesiology : official journal of the International Society of Electrophysiological Kinesiology, 22(5), 632–642. https://doi.org/10.1016/j.jelekin.2012.03.008

 

Blanchette, M. A., Stochkendahl, M. J., Borges Da Silva, R., Boruff, J., Harrison, P., & Bussières, A. (2016). Effectiveness and Economic Evaluation of Chiropractic Care for the Treatment of Low Back Pain: A Systematic Review of Pragmatic Studies. PloS one, 11(8), e0160037. https://doi.org/10.1371/journal.pone.0160037

 

Rubinstein, S. M., Terwee, C. B., Assendelft, W. J., de Boer, M. R., & van Tulder, M. W. (2012). Spinal manipulative therapy for acute low-back pain. The Cochrane database of systematic reviews, 2012(9), CD008880. https://doi.org/10.1002/14651858.CD008880.pub2

 

Coulter, I. D., Crawford, C., Hurwitz, E. L., Vernon, H., Khorsan, R., Suttorp Booth, M., & Herman, P. M. (2018). Manipulation and mobilization for treating chronic low back pain: a systematic review and meta-analysis. The spine journal : official journal of the North American Spine Society, 18(5), 866–879. https://doi.org/10.1016/j.spinee.2018.01.013

 

Kennell, K. A., Daghfal, M. M., Patel, S. G., DeSanto, J. R., Waterman, G. S., & Bertino, R. E. (2017). Cervical artery dissection related to chiropractic manipulation: One institution's experience. The Journal of family practice, 66(9), 556–562.

Whedon, J. M., Mackenzie, T. A., Phillips, R. B., & Lurie, J. D. (2015). Risk of traumatic injury associated with chiropractic spinal manipulation in Medicare Part B beneficiaries aged 66 to 99 years. Spine, 40(4), 264–270. https://doi.org/10.1097/BRS.0000000000000725

For individuals experiencing tightness in the lower back and hamstrings, can utilizing the sit and reach test help determine an individual's risk for future pain and injury?

Sit and Reach Test

Lower back and hamstring tightness and pain symptoms are usually brought on by muscle stiffness. The sit-and-reach test is one of the most common ways to measure lower back and hamstring flexibility. Exercise physiologists, physical therapists, chiropractors, and fitness trainers use the sit-and-reach test to measure lower back and hamstring flexibility to assess baseline flexibility. The test has been around since 1952 (Katharine F. Wells & Evelyn K. Dillon 2013) and has an extensive database of results across all age groups and genders.

 

• Individuals can use the sit-and-reach test to compare flexibility to the average result for individuals of the same gender and age.
• For healthcare providers, the test may be repeated after several weeks to determine flexibility progress.

Measurement

The test can be a valuable measurement of functional flexibility to sit with the legs straight in front and reach the toes. Jobs, sports, and everyday tasks regularly require bending over, reaching, and lifting objects. These are real-life examples of how having a healthy back and hamstring flexibility is vital in preventing pain symptoms and injuries. New flexibility assessments are currently being developed, and many trainers and therapists use their own versions with patients and clients. But even with more advanced specialized flexibility tests, the sit and reach test can be a functional testing tool for tracking general flexibility changes over time. (Daniel Mayorga-Vega et al., 2014)

Performing The Test

A special sit-and-reach testing box is used; however, individuals can make their own testing box by finding a heavy-duty box around 30cm or 11.811 inches tall. Set a measurement ruler/stick on top of the box so that 26 cm or 10.2362 inches of the ruler extends over the front edge toward the individual being tested. The 26cm mark should be at the edge of the box.

 

1. Get into position - Remove shoes and sit on the floor with legs stretched out in front with the knees straight and feet flat against the front end of the test box.
2. Start the movement - In a slow, steady motion, lean forward, keeping the knees straight, and slide the hands up the ruler as far as possible.
3. Stretch and repeat - Extend as far as possible, record the results, rest, and repeat three times.
4. Calculate the results - Average the results.

Results

Results compare flexibility over time to norms, or averages, for gender and age. Adequate flexibility is reaching the toes - the 26-cm mark on the ruler while keeping the legs straight.

Adult Women

• 37cm or 14.5669 inches or above: Excellent
• 33 to 36cm or 12.9921 inches: Above average
• 29 to 32cm or 11.4173 inches:  Average
• 23 to 28cm or 9.05512 inches: Below average
• Below 23cm or 8.66142 inches: Poor

Adult Men

• 34cm or 13.3858 inches or above: Excellent
• 28 to 33cm or 11.0236 inches:  Above average
• 23 to 27cm or 9.05512 inches:  Average
• 16 to 22cm or 6.29921 inches: Below average
• Below 16cm or 5.90551 inches: Poor

Alternatives

Individuals can test their own hamstring and lower back flexibility with some easy at-home tests. Use these methods while working on flexibility, and keep a record to see improvements. (Brittany L. Hansberger et al., 2019) One alternative is the V-sit reach test.

 

• To perform this, make a line on the floor with tape, then place a measuring tape perpendicular to the tape, making a cross.
• Sit with the feet in a V shape, touching the tape, feet about a foot apart, with the measuring tape between the legs; the 0 end starts where the legs part.
• Overlap hands with arms outstretched in front.
• Repeat three times, leaning forward and reaching with hands out.
• Then, repeat and take note of how far the hands could reach.

 

Another alternative is the fingertip-to-floor-distance test.

 

• Individuals will need someone to measure the distance between their fingertips and the floor.
• Warm up with a few practice stretches of standing and bending toward the floor.
• Then, measure how far from the floor the fingertips are.
• The ability to touch the floor is a good sign.

Improving Flexibility

Individuals with less than adequate flexibility are recommended to work on stretching the major muscle groups in both the upper and lower body on a regular basis to improve and maintain body flexibility.

 

• Individuals can incorporate dynamic stretching, which consists of active movements utilizing a full range of motion as part of warming up for workouts, sports, or other activities.
• Static stretching is recommended when cooling down after the muscles are warmed up and joints are lubricated.
• The American College of Sports Medicine recommends 2 to 3 sessions a week of flexibility training and learning to stretch daily.
• Stretches should be held for 15 to 30 seconds, then released and repeated 2 to 4 times. (Phil Page 2012)

 

This will take time and dedication, but with the help of trained specialists, regaining flexibility and full range of motion can be accomplished.

Benefits of Stretching

 

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

Katharine F. Wells & Evelyn K. Dillon (1952) The Sit and Reach—A Test of Back and Leg Flexibility, Research Quarterly. American Association for Health, Physical Education and Recreation, 23:1, 115-118, DOI: 10.1080/10671188.1952.10761965

 

Mayorga-Vega, D., Merino-Marban, R., & Viciana, J. (2014). Criterion-Related Validity of Sit-and-Reach Tests for Estimating Hamstring and Lumbar Extensibility: a Meta-Analysis. Journal of sports science & medicine, 13(1), 1–14.

 

Hansberger, B. L., Loutsch, R., Hancock, C., Bonser, R., Zeigel, A., & Baker, R. T. (2019). EVALUATING THE RELATIONSHIP BETWEEN CLINICAL ASSESSMENTS OF APPARENT HAMSTRING TIGHTNESS: A CORRELATIONAL ANALYSIS. International journal of sports physical therapy, 14(2), 253–263.

 

Page P. (2012). Current concepts in muscle stretching for exercise and rehabilitation. International journal of sports physical therapy, 7(1), 109–119.

For individuals suffering from allergies, could using acupuncture help relieve and manage symptoms?

Acupuncture Can Help With Allergies

Acupuncture is becoming a more respected alternative treatment for various medical issues, from anxiety to fibromyalgia to weight loss. There is evidence that acupuncture can help with allergies by alleviating symptoms and improving the quality of life. (Shaoyan Feng, et al., 2015) The American Academy of Otolaryngology-Head and Neck Surgery Foundation recommends doctors offer acupuncture to patients looking for nonpharmacological treatments for their allergies or refer them to an acupuncturist. (Michael D. Seidman, et al., 2015)

Acupuncture

Acupuncture is a traditional Chinese medicine/TCM practice in which extremely thin needles are inserted into the body at specific points, creating a network of energy pathways known as meridians.

 

• These pathways circulate vital life energy/chi or qi.
• Each meridian is associated with a different body system.
• Needles are placed to target the organs associated with the condition being treated.

1. Acupuncture can help with allergies by targeting several meridians, including the lungs, colon, stomach, and spleen. These meridians are believed to circulate defensive life energy or a type of immunity energy.
2. A backup of defensive energy or a deficiency can cause allergy symptoms like swelling, watery eyes, runny nose, sneezing, allergic eczema, and conjunctivitis. (Bettina Hauswald, Yury M. Yarin. 2014)
3. The objective is to stimulate the points to restore balance in the energies and relieve symptoms.

Scientific Theories

• One theory is the needles work directly on nerve fibers, influencing messages to the brain or the autonomic nervous system and transmission of signals within the body, including the immune system. (Tony Y. Chon, Mark C. Lee. 2013)
• Another is the needles influence certain activities of cells, particularly the transport, breakdown, and clearance of bioactive mediators.
• The combination of these actions is thought to decrease inflammatory conditions like allergic rhinitis - hay fever, in which the inside of the nose becomes inflamed and swollen after breathing in an allergen. (Bettina Hauswald, Yury M. Yarin. 2014)

 

A 2015 review concluded there have been high-quality randomized controlled trials demonstrating acupuncture's efficacy in treating seasonal and perennial allergic rhinitis. Smaller studies have shown some preliminary benefits of acupuncture when compared with antihistamines, but more research is needed. (Malcolm B. Taw, et al., 2015)

Treating Allergies

• Some individuals who choose acupuncture are seeking alternatives to standard treatment like medications, nasal sprays, and immunotherapy.
• Others are looking for ways to enhance the effectiveness of medications already being taken, such as antihistamines or nasal sprays, or shorten how long or how frequently they are needed.
• Initial treatment usually involves weekly or twice-weekly appointments over several weeks or months, depending on symptom severity.
• This may be followed by annual treatments or on an as-needed basis. (American Academy of Medical Acupuncture. 2020)

1. Most states require a license, certification, or registration to practice acupuncture, but these vary from state to state.
2. Recommendations are for a practitioner who is certified by the National Certification Commission for Acupuncture and Oriental Medicine. 
3. A medical doctor who offers acupuncture.
4. The American Academy of Medical Acupuncture has a list of acupuncturists who are also medical doctors.

 

Improperly administered acupuncture needles can cause serious side effects that range from infections, punctured organs, collapsed lungs, and injury to the central nervous system. (National Center for Complementary and Integrative Health. 2022) Before trying acupuncture, consult your primary healthcare provider, allergist, or integrative medicine specialist to make sure it's a safe and viable option and the best way to integrate it into overall allergy care.

Fighting Inflammation Naturally

 

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

Feng, S., Han, M., Fan, Y., Yang, G., Liao, Z., Liao, W., & Li, H. (2015). Acupuncture for the treatment of allergic rhinitis: a systematic review and meta-analysis. American journal of rhinology & allergy, 29(1), 57–62. https://doi.org/10.2500/ajra.2015.29.4116

 

Seidman, M. D., Gurgel, R. K., Lin, S. Y., Schwartz, S. R., Baroody, F. M., Bonner, J. R., Dawson, D. E., Dykewicz, M. S., Hackell, J. M., Han, J. K., Ishman, S. L., Krouse, H. J., Malekzadeh, S., Mims, J. W., Omole, F. S., Reddy, W. D., Wallace, D. V., Walsh, S. A., Warren, B. E., Wilson, M. N., … Guideline Otolaryngology Development Group. AAO-HNSF (2015). Clinical practice guideline: Allergic rhinitis. Otolaryngology--head and neck surgery : official journal of American Academy of Otolaryngology-Head and Neck Surgery, 152(1 Suppl), S1–S43. https://doi.org/10.1177/0194599814561600

 

Hauswald, B., & Yarin, Y. M. (2014). Acupuncture in allergic rhinitis: A Mini-Review. Allergo journal international, 23(4), 115–119. https://doi.org/10.1007/s40629-014-0015-3

 

Chon, T. Y., & Lee, M. C. (2013). Acupuncture. Mayo Clinic proceedings, 88(10), 1141–1146. https://doi.org/10.1016/j.mayocp.2013.06.009

 

Taw, M. B., Reddy, W. D., Omole, F. S., & Seidman, M. D. (2015). Acupuncture and allergic rhinitis. Current opinion in otolaryngology & head and neck surgery, 23(3), 216–220. https://doi.org/10.1097/MOO.0000000000000161

 

American Academy of Medical Acupuncture. (2020). Acupuncture and Seasonal Allergies.

 

National Center for Complementary and Integrative Health. (2022). Acupuncture: What You Need To Know.

Individuals dealing with various conditions and diseases and ongoing research to find treatments, where do human regenerative cells come from?

Regenerative Cells

Regenerative cells are stem cells that are specialized to potentially develop into many different types of cells. They are unlike any other cell because:

 

• Being unspecialized they have no specific function in the body.
• They can become specialized cells like - brain, muscle, and blood cells.
• They can divide and renew continually for a long period.
• Blood stem cells are currently the only type that is regularly used in treatment.
• For leukemia or lymphoma, only adult cells are used in a procedure known as a bone marrow transplant. (Cleveland Clinic. 2023)
• For regenerative cell research, the cells can come from different sources, including adult donors, genetically altered human cells, or embryos.

Bone Marrow Transplants

• Bone marrow cells produce all of the body's blood cells, including red and white blood, and platelets.
• Hematopoietic stem cells are those found in bone marrow that is the parent for the different types of cells.
• Hematopoietic cells are transplanted in individuals with cancer to replenish bone marrow.
• The procedure is often used during high-dose chemotherapy that destroys the existing cells in the bone marrow.
• Donated stem cells are injected into a vein and settle in the bone marrow where they begin to produce new healthy blood cells. (Cleveland Clinic. 2023)

Peripheral Blood Transplants

• For some time the only source to extract hematopoietic cells was from bone marrow.
• Researchers found that many of these cells were freely circulating in the blood.
• Scientists learned how to extract the cells from the blood and transplant them directly.
• This type of transplant is a peripheral blood stem cell transplant/PBSCT and has become the more common procedure, however, both methods are still used. (Cleveland Clinic. 2023)
• PBSCT is less invasive and does not require the removal of marrow from the hip bone.

Somatic Cells

• Adult stem cells are called somatic and are acquired from a donor.
• Hematopoietic cells are the most widely known.
• Through ongoing research, scientists have found somatic cells in more tissues including the: (National Institutes of Health. 2016)
• Skin
• Teeth
• Brain
• Heart
• Gut (Stacy R. Finkbeiner, Jason R. Spence. 2013)
• Liver
• Skeletal muscle
• Ovarian cells
• Testicles 

Embryonic Cells

Embryonic stem cells were first grown in a laboratory in 1998 for reproductive research, which created controversy because they were extracted from human embryos that were destroyed or harvested for science. Today their primary use is for research into treatments and potential cures for:

 

• Blindness (Shomoukh Al-Shamekh, Jeffrey L Goldberg. 2014)
• Spinal cord injuries
• Cancers
• Parkinson’s
• Juvenile diabetes
• Genetic immune system disorders

 

Embryonic cells are pluripotent, which means they can grow into the three types of germ cell layers - ectoderm, mesoderm, and endoderm - that make up the human body and can develop into each of the more than 200 types of cells. (National Institutes of Health. 2016)

Induced Pluripotent Cells

• Induced pluripotent stem cells/iPSCs are somatic cells that have been genetically reprogrammed to behave like embryonic cells.
• iPSCs are usually skin or blood cells that undergo genetic programming. (Pavel Simara, Jason A Motl, Dan S Kaufman. 2013)
• iPSCs were first developed in 2006.
• A major advantage of iPSCs over somatic and embryonic cells is that iPSCs can be generated to match the patient.
• This means that a laboratory can tailor-make cells from an individual's own cells or tissues.

Spine Injuries In Athletes

 

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

Cleveland Clinic. Stem Cell Transplant (Bone Marrow Transplant).

 

National Institutes of Health. Stem Cell Basics.

 

Simara, P., Motl, J. A., & Kaufman, D. S. (2013). Pluripotent stem cells and gene therapy. Translational research : the journal of laboratory and clinical medicine, 161(4), 284–292. https://doi.org/10.1016/j.trsl.2013.01.001

 

Finkbeiner, S. R., & Spence, J. R. (2013). A gutsy task: generating intestinal tissue from human pluripotent stem cells. Digestive diseases and sciences, 58(5), 1176–1184. https://doi.org/10.1007/s10620-013-2620-2

 

Al-Shamekh, S., & Goldberg, J. L. (2014). Retinal repair with induced pluripotent stem cells. Translational research : the journal of laboratory and clinical medicine, 163(4), 377–386. https://doi.org/10.1016/j.trsl.2013.11.002

Temporomandibular joint disorder causes pain and jaw locking that can be worsened with certain activities. How individuals can manage and prevent flare-ups by learning what not to do to worsen the condition?

What Not To Do Temporomandibular Joint Disorder

Tenderness, aching, pain, and jaw locking are symptoms of temporomandibular joint disorder or TMJ. The temporomandibular joint connects the jaw to the skull. It is used daily for eating, drinking, and talking. It is a small disc in the joint that allows the jaw bones to slip and slide correctly. With TMJ, the disc shifts out of place, leading to clicking, snapping, and limited jaw movement. It can also cause pain in the jaw and face, neck pain, and headaches, and the muscles around the jaw and neck can become sore and/or go into spasm. Any type of activity that stresses or overworks the joint can trigger a flare-up and worsen TMJ symptoms. (Schiffman E, et al. 2014) This article looks at avoiding activities that make TMJ worse and what not to do to help keep TMJ symptoms in check.

Chewing Gum

• Gum chewing is not recommended for individuals with TMJ.
• The jaw is one of the most used joints in the body.
• Limiting excessive use alleviates pressure allowing the joints and muscles to rest.
• Resting sore muscles and joints is the first step in injury recovery.

Eating Chewy and Hard Foods

• Chewy and hard foods make the jaw have to work overtime.
• Avoid eating hard foods like chewy candies, hard and chewy breads, vegetables like corn on the cob, and fruits like apples.
• These foods can place excessive stress on the jaw,  and prevent the joint from properly resting and healing.

Chewing Only On One Side

• Many individuals chew their food on only one side of the mouth.
• This can stress out one side of the temporomandibular joint and surrounding muscles, leading to pain and dysfunction. (Urbano Santana-Mora, et al., 2013)
• Stay aware of chewing habits and make sure to utilize both sides of the mouth.
• Individuals with dental issues or tooth pain are recommended to see a dentist.

Non-Functional Jaw Activities

• Going through each day, individuals tend to do things unconsciously or out of habit.
• For example, individuals:
• Reading or writing might chew on a pen or pencil.
• Bite their nails or chew on the inside of their mouth while watching TV or internet browsing.
• These activities can place stress on the joint, worsen the condition, and extend the healing process.

Resting on The Chin

• Individuals will rest their jaw in their hands while studying, on social media, or watching TV.
• This position can be comfortable, but it can affect the jaw.
• This position can build pressure against the side of the jaw and push against the joint, causing the disc to shift out of place affecting how the jaw opens and closes.
• Breaking the chin resting habit can allow the joint to relax and heal correctly.

Teeth Clenching

• Bruxism is the medical term for clenching the teeth.
• This can occur during the day or during sleep.
• Teeth clenching is often brought on by stress and can place incredible pressure on the jaw's muscles and worsen TMJ.
• A dentist can prescribe a mouth guard to be worn while sleeping to protect the teeth from excessive clenching. (Miriam Garrigós-Pedrón, et al., 2019)

Slouching

• The function of the jaw is closely related to body posture.
• The jaw operates optimally when the head is above the cervical spine and the posture is upright.
• Slouching can change how the jaw muscles work and the way the jaw opens and closes.
• Part of physical therapy for TMJ is working on posture adjustments and training.
• This can involve strengthening the back and shoulder muscles and setting up posture reminders.
• Sitting and standing correctly can keep the jaw operating properly.

Postponing Treatment

• Many with musculoskeletal issues and symptoms wait for the pain to go away.
• Individuals having problems with their jaw should not wait to get treatment.
• TMJ has a positive rate of recovery with conservative treatment, which is all the more reason to seek treatment. (G Dimitroulis. 2018)
• A dentist or healthcare provider can provide an accurate diagnosis if TMJ is suspected.
• Individuals can benefit from visiting a physical therapist to learn exercises and strategies to self-treat the condition. (Yasser Khaled, et al., 2017)

Treatment

Treatment can involve:

 

• Initial treatment focuses on pain relief and jaw function opens and closes improvement.
• Exercises to get the jaw moving normally.
• Joint mobilizations.
• Treatments to maintain proper muscle function. (Amira Mokhtar Abouelhuda, et al., 2018)
• A guard can help with night teeth grinding/bruxism.
• Anti-inflammatory treatments.
• In severe cases, surgery may be recommended to correct the problem, as a last resort. (Meghan K Murphy, et al., 2013)
• Follow recommendations on what not to do and avoid certain activities.

Quick Patient Initiation

 

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

Schiffman, E., Ohrbach, R., Truelove, E., Look, J., Anderson, G., Goulet, J. P., List, T., Svensson, P., Gonzalez, Y., Lobbezoo, F., Michelotti, A., Brooks, S. L., Ceusters, W., Drangsholt, M., Ettlin, D., Gaul, C., Goldberg, L. J., Haythornthwaite, J. A., Hollender, L., Jensen, R., … Orofacial Pain Special Interest Group, International Association for the Study of Pain (2014). Diagnostic Criteria for Temporomandibular Disorders (DC/TMD) for Clinical and Research Applications: recommendations of the International RDC/TMD Consortium Network* and Orofacial Pain Special Interest Group†. Journal of oral & facial pain and headache, 28(1), 6–27. https://doi.org/10.11607/jop.1151

 

Santana-Mora, U., López-Cedrún, J., Mora, M. J., Otero, X. L., & Santana-Penín, U. (2013). Temporomandibular disorders: the habitual chewing side syndrome. PloS one, 8(4), e59980. https://doi.org/10.1371/journal.pone.0059980

 

Garrigós-Pedrón, M., Elizagaray-García, I., Domínguez-Gordillo, A. A., Del-Castillo-Pardo-de-Vera, J. L., & Gil-Martínez, A. (2019). Temporomandibular disorders: improving outcomes using a multidisciplinary approach. Journal of multidisciplinary healthcare, 12, 733–747. https://doi.org/10.2147/JMDH.S178507

 

Dimitroulis G. (2018). Management of temporomandibular joint disorders: A surgeon's perspective. Australian Dental Journal, 63 Suppl 1, S79–S90. https://doi.org/10.1111/adj.12593

 

Khaled Y, Quach JK, Brennan MT, NapeÑas JJ. Outcomes after physical therapy for the treatment of temporomandibular disorders. Oral Surg Oral Med Oral Pathol Oral Radiol, 2017;124(3: e190. doi:10.1016/j.oooo.2017.05.477

 

Abouelhuda, A. M., Khalifa, A. K., Kim, Y. K., & Hegazy, S. A. (2018). Non-invasive different modalities of treatment for temporomandibular disorders: a review of the literature. Journal of the Korean Association of Oral and Maxillofacial Surgeons, 44(2), 43–51. https://doi.org/10.5125/jkaoms.2018.44.2.43

 

Murphy, M. K., MacBarb, R. F., Wong, M. E., & Athanasiou, K. A. (2013). Temporomandibular disorders: a review of etiology, clinical management, and tissue engineering strategies. The International journal of oral & maxillofacial implants, 28(6), e393–e414. https://doi.org/10.11607/jomi.te20

Athletes regularly take an ice-water bath after training or playing. It is known as cold water immersion/cryotherapy. It is used to relieve and reduce muscle soreness and pain after intense training or competition. From runners to professional tennis and football players, taking an ice bath is a common recovery practice. Many athletes utilize ice baths to help with faster recovery, prevent injury, and cool down the body. Here we provide some research on cold-water immersion therapy.

Ice Water Bath

Cold Immersion After Exercise or Physical Activity

Exercise causes microtrauma/tiny tears in the muscle fibers. The microscopic damage stimulates muscle cell activity to repair the damage and strengthen the muscles/hypertrophy. However, hypertrophy is linked with delayed onset muscle soreness and pain/DOMS, between 24 and 72 hours after physical activity. An ice water bath works by:

 

• Constricting the blood vessels.
• Flushes out waste products (lactic acid), out of the muscle tissues.
• Decreases metabolic activity.
• Slows down physiological processes.
• Reduces inflammation, swelling, and tissue breakdown.
• Then, applying heat or warming up the water increases and speeds up blood circulation, improving the healing process.
• There is no current ideal time and temperature for cold immersion, but most athletes and trainers who use the therapy recommend a water temperature between 54 to 59 degrees Fahrenheit and immersion of five to 10 minutes, and depending on the soreness, sometimes up to 20 minutes.

Pros and Cons

The effects of ice baths and cold water immersion on exercise recovery and muscle soreness.

Relieves Inflammation but Can Slow Down Muscle Growth

• A study determined that cold water immersion can disrupt training adaptations.
• Research suggests that icing muscles right after maximum exercise decreases inflammation, but can slow down muscle fiber growth, and delay muscle regeneration.
• Athletes trying to increase muscle size and strength may need to adjust the therapy sessions.

Reduce Muscle Soreness

• A review concluded there was some evidence that ice water immersion reduced delayed onset muscle soreness when compared to resting and rehabilitation or no medical treatment.
• The most effects were seen in running athletes.
• There was no substantial evidence to conclude whether it improved fatigue or recovery.
• The studies did not have a standard for adverse effects or follow-up with the participants regularly.
• There was no difference in muscle soreness between cold water immersion, active recovery, compression, or stretching.

Pain Relief

• Cold water immersion after a physical activity offers temporary pain relief but can help with a faster recovery.
• A study of jiu-jitsu athletes found that following a workout with cold water immersion could lead to decreased muscle aches and help reduce lactate levels.
• Alternating cold water and warm water baths (contrast water therapy), may help athletes feel better and offer temporary pain relief.

Active Recovery Alternative

More research is needed before a firm conclusion can be reached on ice-water bath therapy. However, active recovery is a recommended alternative for athletes looking to recover faster.

 

• A study suggested that ice baths were equally effective, but not more effective, as active recovery for reducing inflammation.
• Cold water immersion is no greater than active recovery upon local and systemic inflammatory cellular stress.
• Research determined that active recovery is still the most widely used, and currently the best way to recover after intense exercise or physical activity.
• Low-impact workouts and stretches are still considered the most beneficial cool-down methods.

Cold Water Therapy

Ice Bath

• Individuals can use their tub at home to perform cold water therapy.
• Individuals may want to purchase a large bag of ice, but the cold water from the faucet will work.
• Fill the tub with cold water, and if desired, pour in some ice.
• Let the water and ice sit to get the cold temperature.
• Measure the temperature if necessary before getting in.
• Submerge the lower half of the body and adjust the temperature based on feel by adding more water, ice, or warm water if freezing.
• It's like icing with an ice pack, but the whole body swelling reduces and relaxes the muscles.
• Don't overdo it - one review found the best routine was 11 to 15 minutes of immersion at a temperature between 52 and 60 degrees Fahrenheit.

Cold Shower

• A few minutes in a cold shower is another way to perform the therapy.
• Individuals can get in a cold shower or start with warm water and slowly transition to cold.
• This is the easiest and most time-efficient method of cold water therapy.

Safety

• Consult with your doctor or a health care practitioner before practicing cold water therapy.
• Exposure to cold water can affect blood pressure, circulation, and heart rate.
• Cold water immersion can cause cardiac stress and can result in a heart attack.
• Be mindful that exposure to cold temperatures can result in hypothermia.
• Get out of the cold water if you experience numbness, tingling, discomfort, and/or pain.

Optimizing Wellness

 

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

Allan, R, and C Mawhinney. “Is the ice bath finally melting? Cold water immersion is no greater than active recovery upon local and systemic inflammatory cellular stress in humans.” The Journal of Physiology vol. 595,6 (2017): 1857-1858. doi:10.1113/JP273796

 

Altarriba-Bartes, Albert, et al. “The use of recovery strategies by Spanish first division soccer teams: a cross-sectional survey.” The Physician and sports medicine vol. 49,3 (2021): 297-307. doi:10.1080/00913847.2020.1819150

 

Bieuzen, François, et al. “Contrast water therapy and exercise-induced muscle damage: a systematic review and meta-analysis.” PloS one vol. 8,4 e62356. 23 Apr. 2013, doi:10.1371/journal.pone.0062356

 

Fonseca, Líllian Beatriz et al. “Use of Cold-Water Immersion to Reduce Muscle Damage and Delayed-Onset Muscle Soreness and Preserve Muscle Power in Jiu-Jitsu Athletes.” Journal of athletic training vol. 51,7 (2016): 540-9. doi:10.4085/1062-6050-51.9.01

 

Forcina, Laura, et al. “Mechanisms Regulating Muscle Regeneration: Insights into the Interrelated and Time-Dependent Phases of Tissue Healing.” Cells vol. 9,5 1297. 22 May. 2020, doi:10.3390/cells9051297

 

Shadgan, Babak, et al. “Contrast Baths, Intramuscular Hemodynamics, and Oxygenation as Monitored by Near-Infrared Spectroscopy.” Journal of athletic training vol. 53,8 (2018): 782-787. doi:10.4085/1062-6050-127-17

 

Sutkowy, Paweł, et al. “Postexercise impact of ice-cold water bath on the oxidant-antioxidant balance in healthy men.” BioMed research international vol. 2015 (2015): 706141. doi:10.1155/2015/706141

Protein deficiency, or hypoproteinemia, is when the body has lower-than-normal protein levels. Protein is an essential nutrient in bones, muscles, skin, hair, and nails, and maintains bone and muscle strength. The body does not store protein, so it is needed daily. It helps make hemoglobin, which carries oxygen throughout the body, and chemical enzymes, which cause reactions that maintain organ function. A lack of enough protein can cause problems like muscle loss, fatigue, a weakened immune system, and chronic pain. Injury Medical Chiropractic and Functional Medicine Clinic can provide nutritional guidance and develop a personalized nutrition plan to restore musculoskeletal health and function.

Protein Deficiency

When digested, protein breaks down into amino acids that help the body's tissues function and grow. Individuals can become deficient if their bodies can't effectively digest and absorb the proteins within the foods they eat. 

Symptoms

When the body doesn't meet the required protein amounts or can't absorb protein efficiently, it can lead to symptoms, including:

 

• Chronic fatigue.
• Increased infections and illnesses.
• Reduced muscle mass.
• Loss of muscle mass.
• Slower injury healing times.
• Sarcopenia in older individuals.
• Swelling in the legs, face, and other areas from fluid buildup.
• Dry, brittle hair that falls out.
• Cracked, pitted nails.
• High blood pressure during the second trimester of pregnancy/preeclampsia.

Causes

Protein deficiency can have various causes, depending on the individual case. Certain medical conditions include:

 

• Malnutrition or undereating - an individual does not eat enough calories or avoids certain food groups.
• Anorexia nervosa.
• Inflammatory bowel disease.
• Gastrointestinal disorders.
• Kidney problems.
• Liver disorders.
• Celiac disease.
• Chronic obstructive pulmonary disease.
• Cancer.
• Acquired immune deficiency syndrome.

Increase Protein Intake

Adequate protein intake is essential to maintain healthy amino acid levels to support cell structure and function. The requirement differs for everybody based on age, sex, and physical activity levels. Protein is available in a wide variety of animal and plant foods. Recommended nutritious protein sources for optimal health and fitness include foods such as:

 

• Beans and legumes
• Oats
• Eggs
• Cheese
• Lean beef, chicken, turkey, and pork
• Seafood
• Seeds
• Nuts
• Various kinds of nut butter
• Greek yogurt
• Quinoa
• Tofu

 

Protein is essential for all cells and body tissue and can impair body function in short supply. Although diet-related protein deficiency is rare in the United States, certain medical conditions can increase the risk. Adding protein to a diet is simple and can be achieved by incorporating various foods from either plant or animal sources.

Clinical Implementation of Functional Nutrition

 

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

Bauer, Juergen M, and Rebecca Diekmann. "Protein and Older Persons." Clinics in geriatric medicine vol. 31,3 (2015): 327-38. doi:10.1016/j.cger.2015.04.002

 

Brock, J F. "Protein deficiency in adults." Progress in food & nutrition science vol. 1,6 (1975): 359-70.

 

Deutz, Nicolaas E P, et al. "Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group." Clinical nutrition (Edinburgh, Scotland) vol. 33,6 (2014): 929-36. doi:10.1016/j.clnu.2014.04.007

 

Hypoproteinemia MedGen UID: 581229 Concept ID: C0392692 Finding https://www.ncbi.nlm.nih.gov/medgen/581229#:~:text=Definition,of%20protein%20in%20the%20blood.%20%5B

 

Paddon-Jones, Douglas, and Blake B Rasmussen. "Dietary protein recommendations and the prevention of sarcopenia." Current Opinion in clinical nutrition and metabolic care vol. 12,1 (2009): 86-90. doi:10.1097/MCO.0b013e32831cef8b

 

Pappova, E et al. "Acute hypoproteinemic fluid overload: its determinants, distribution, and treatment with concentrated albumin and diuretics." Vox sanguinis vol. 33,5 (1977): 307-17. doi:10.1111/j.1423-0410.1977.tb04481.x

When the body shifts out of homeostasis or when something in the body is out of balance, the body sweats. Sweating is a process known as perspiration that releases salt-based fluids from the body's sweat glands to help the body stay cool and regulate body temperature. Sweat is commonly found under the arms, on the feet, and the palms of the hands. Body temperature, outdoor temperature, or emotional state changes can cause sweating.

Sweating

An individual has around 2-4 million sweat glands, which begin to become fully active during puberty. There are two types of sweat glands: eccrine and apocrine. The most common areas of sweating include:

 

• Face.
• Armpits.
• Palms of the hands.
• Soles of the feet.
• Sweating in normal amounts is an essential bodily process.
• Not sweating enough or sweating too much can cause problems.
• Sweat is mostly water but contains small amounts of salt.
• Sweat also contains electrolytes and minerals - including potassium, chloride, magnesium, zinc, copper, proteins, urea, and ammonia.
• Electrolyte levels need to be replenished after heavy sweating.

Causes

Sweating is normal. However, a variety of causes can stimulate increased sweating.

High Temperature

• Elevated body temperature. 
• Elevated outdoor temperature.
• Are the primary cause of increased sweating.

Emotions and stress

Emotions and conditions can also make the body break out in a heavy sweat.

• Emotional stress
• Anxiety
• Anger
• Fear
• Embarrassment

Foods

Sweating may be a response to certain foods. This type of sweat is known as gustatory sweating, which can be caused by:

 

• Spicy foods
• Caffeinated drinks - like soda, coffee, and tea.
• Alcoholic beverages.
• Medications

Illness and Medications

Sweating may be caused by medication use and certain illnesses:

 

• Hypoglycemia - low blood sugar levels.
• Fever.
• Fever-reducing medications.
• Pain relieving medications.
• Infection.
• Cancer.
• Synthetic thyroid hormones.
• Complex regional pain syndrome - CRPS, is a rare form of chronic pain that usually affects an arm or leg.

Menopause

• The hormonal fluctuations associated with menopause can trigger sweating.
• Women going through menopause often experience night sweats and sweat during hot flashes.

Conditions

The following conditions result from either excessive sweating or not sweating enough.

Hyperhidrosis

• Hyperhidrosis is a condition of excessive sweating from the armpits, hands, and feet.
• This condition can be embarrassing and could prevent individuals from going about their daily routines.

Hypohidrosis

• Hypohidrosis is the absence of sweat.
• Sweat is how the body releases excess heat.
• Individuals can become dehydrated and have an increased risk of heatstroke.

Chiropractic Adjustments

The nervous system coordinates and oversees all functions of the body. Some can be consciously controlled, and others are automatic. The autonomic nervous system - ANS regulates involuntary processes, including blood pressure, heart rate, digestion, respiration, gland function, sweating, etc. The ANS is divided into the sympathetic and parasympathetic systems.

 

• The sympathetic nervous system - when activated, creates a state of elevated activity and attention or the fight or flight response.
• This process increases blood pressure and heart rate, preparing the body to respond to various stressors.
• The parasympathetic nervous system promotes resting and digesting processes that lower heart rate and blood pressure.
• The parasympathetic calms the body.

 

Chiropractic adjustments have been known to affect the autonomic nervous system. This is achieved by increasing parasympathetic activity/relaxation and down-shifting the sympathetic/fight or flight response and inflammation. A chiropractic adjustment can remove subluxations, which cause interferences in the nervous system. Chiropractic restores and improves the brain and body system communication.

Thoracic Spine Pain

 

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

Baker, Lindsay B. "Physiology of sweat gland function: The roles of sweating and sweat composition in human health." Temperature (Austin, Tex.) vol. 6,3 211-259. 17 Jul. 2019, doi:10.1080/23328940.2019.1632145

 

Cabanac, M. "Temperature regulation." Annual Review of Physiology vol. 37 (1975): 415-39. doi:10.1146/annurev.ph.37.030175.002215

 

Cui, Chang-Yi, and David Schlessinger. "Eccrine sweat gland development and sweat secretion." Experimental dermatology vol. 24,9 (2015): 644-50. doi:10.1111/exd.12773

 

Kiani, Aysha Karim, et al. "Neurobiological basis of chiropractic manipulative treatment of the spine in the care of major depression." Acta bio-medica : Atenei Parmensis vol. 91,13-S e2020006. 9 Nov. 2020, doi:10.23750/abm.v91i13-S.10536

 

McCutcheon, L J, and R J Geor. "Sweating. Fluid and ion losses and replacement." The Veterinary clinics of North America. Equine practice vol. 14,1 (1998): 75-95. doi:10.1016/s0749-0739(17)30213-4

 

VACATKO, S. “O hydrataci epidermis” [Sweating]. Ceskoslovenska dermatologie vol. 26,3 (1951): 131-7.

Spring allergies are reactions by an individual's immune system to flowering buds, blooming trees, pet dander, weeds, etc. When coming into contact with the allergen, the immune system's reaction can inflame the skin, sinuses, airways, or digestive system. The severity of allergies varies from person to person. The spine and brain communicate with various body parts, including those that affect the immune system and how the body reacts to allergens. Chiropractic adjustments for allergy treatment can help regulate histamine and cortisol levels and offer spring allergy tips for prevention.

Spring Allergy Tips

An allergy occurs when the body's immune system sees a substance as harmful and overreacts (inflammation). The immune system produces substances known as antibodies. A lack of communication between the spine, brain, and other parts of the body can lead to lower immunity meaning the body has a harder time reacting to stressors.

Symptoms

Symptoms vary, but the most common include:

 

• Itchy, red, and watery eyes
• Nasal congestion
• Sneezing
• Runny nose
• Itching nose
• Post-nasal drip
• Coughing

 

The recommended way to determine whether or not seasonal allergies are causing symptoms is to visit a primary care physician and undergo allergy testing. A physician may recommend an allergist for further evaluation to identify specific allergies.

Prevention

Reduce exposure to triggers

• Try to stay indoors on windy days.
• Wind and dry air can make allergy symptoms worse.
• Closing windows can help keep pollen from blowing inside.
• Remove clothes worn outside and shower to rinse pollen from your skin and hair.
• Wear a dust mask when lawn mowing, weed pulling, and doing other chores.
• Don't hang laundry outside; pollen can stick to clothes, sheets, and towels.

 

Seasonal allergy signs and symptoms can flare up with a high pollen count. Certain steps can help reduce the exposure:

 

• Check local TV, radio, or the internet for pollen forecasts and levels.
• If high pollen is forecasted, take allergy medications before symptoms begin.
• Close doors and windows when pollen counts are high.
• Try to avoid outdoor activity when pollen counts are highest.

Indoor Air Quality

Various products can help remove allergens from the air in the home:

 

• Use air conditioning in the house and car when applicable.
• Use high-efficiency filters and follow regular maintenance schedules for heating and air conditioning.
• Keep indoor air dry with a dehumidifier.
• Use a portable HEPA filter in bedrooms.
• Vacuum all floors regularly with a cleaner that has a HEPA filter.

Chiropractic

Chiropractic treatment is highly effective in relieving allergy symptoms and even stopping allergies at their source. The treatments restore balance, so the body is ready to combat allergies. When the spine is out of alignment (which can occur from the coughing and sneezing), it impacts the nervous system, leading to various problems, including allergies and immune system malfunction. A chiropractor can relieve the stress on the nervous system by realigning the spine, taking the pressure off nerves, and allowing the immune system to function at optimal levels. And it makes it easier for the body to fight off infections while recognizing allergens as harmless.

Food Allergies, Hypersensitivity, and Intolerances

 

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

Balon, Jeffrey W, and Silvano A Mior. “Chiropractic care in asthma and allergy.” Annals of allergy, asthma & immunology: official publication of the American College of Allergy, Asthma, & Immunology vol. 93,2 Suppl 1 (2004): S55-60. doi:10.1016/s1081-1206(10)61487-1

 

Bruton, Anne, et al. “Physiotherapy breathing retraining for asthma: a randomized controlled trial.” The Lancet. Respiratory medicine vol. 6,1 (2018): 19-28. doi:10.1016/S2213-2600(17)30474-5

 

Bruurs, Marjolein L J et al. “The effectiveness of physiotherapy in patients with asthma: a systematic review of the literature.” Respiratory medicine vol. 107,4 (2013): 483-94. doi:10.1016/j.rmed.2012.12.017

 

Common seasonal allergy triggers. American College of Allergy, Asthma & Immunology. https://acaai.org/allergies/allergic-conditions/seasonal-allergies. Accessed March 10, 2022.

 

Jaber, Raja. “Respiratory and allergic diseases: from upper respiratory tract infections to asthma.” Primary care vol. 29,2 (2002): 231-61. doi:10.1016/s0095-4543(01)00008-2

 

Wu, Shan Shan et al. “Rhinitis: The Osteopathic Modular Approach.” The Journal of the American Osteopathic Association vol. 120,5 (2020): 351-358. doi:10.7556/jaoa.2020.054

Mindfulness is a valuable tool for reflection and centering/balancing mind and body. Applying mindfulness to fitness can impact the body's physical well-being and can be incorporated into an existing routine to get the most out of every workout. Applying mindfulness to a fitness routine includes increased satisfaction after a workout and a strengthened commitment to engaging in healthy activity.

Applying Mindfulness

The benefits of applying mindfulness to workouts include the following:

 

• Increased emotional control.
• Improved overall wellness.
• Increased coping skills to lower blood pressure and reduce stress.
• Stay more consistent with a fitness routine.
• Workout time builds a stronger relationship between the mind and body.

Mental State

Mindfulness is a mental state that enables individuals to experience their current surroundings uninterrupted by thoughts, worries, or distractions. The objective is to maintain awareness during an activity, such as exercising, and not focusing on judging oneself or the surroundings. It is a form of getting oneself in the zone during their fitness routine that brings an enhanced awareness of the senses like:

 

• Sight
• Hearing
• Smell
• Touch
• Taste
• Awareness of the location and movement of the body in space.

Meditation

Meditation is a mindfulness exercise that can enhance relaxation, increase the ability to focus, and reduce stress. Different types of meditation range from:

 

• Mantra-based meditation - where a word or phrase is repeated to act as an anchor during an activity.
• Movement meditation involves using light exercises like yoga, tai chi, or walking to build a stronger connection with the body.

Benefits

Mental Health

Research has shown that mindfulness is linked to improved overall mental health. One study found that completing a mindfulness-based stress reduction program or MBSR helped increase mental wellness. The analysis discovered that participants who practiced regularly through the program noticed improvements in their quality of life and coping skills during moments of stress. Other mental health benefits include:

 

• Increased short-term working memory.
• Increased focus and attention control.
• Decreased rumination.
• Increased motivation and emotional capacity and regulation.
• Sustains long-term positive behavioral changes.

Physical Health

One study of individuals with chronic hypertension found that engaging in mindfulness training two hours per week for eight weeks resulted in a clinically significant reduction in systolic and diastolic blood pressure readings. Other physical health benefits include:

 

• Positive physical responses in the body.
• Chronic pain alleviation.
• Higher sleep quality.
• Successful long-term weight loss.
• Improved and increased healthy habit-building.
• Increased motivation
• Feeling more connected to your body
• Staying on track with fitness goals.

Workout Implementation

How to apply mindfulness to get the most out of a workout. Exercises like walking, lifting weights, or participating in a fitness class are great ways to practice mindfulness. A few tips for creating a more enjoyable, effective, and mindful workout session includes:

Set A Workout Goal

Before starting a workout, it’s recommended to set an intention (things an individual aims for, strives to achieve, and is related to the mental and physical state. This could be something along the lines of:

 

• Believe in me.
• Keep an open mind.
• Try my best.
• Remember to enjoy the workout.
• A simple and short intention can ground the workout process.
• It has been proven to enhance commitment and completion of regular physical exercise.

 

If you begin to struggle or experience a wandering mind during an activity, remind yourself of the intention to focus on the current moment and get back in the groove.

Practice Visualization During the Workout

Visualization is effective for enhancing mindfulness during physical activity, as it allows the brain to create impulses that help complete the task. It is defined as focusing on movement and visualizing performing the physical routine to the best of your ability.

Mix Up the Workout Environment

The workout space plays a significant role in overall exercise efficacy, especially when working out outdoors. Exercising outdoors, like an outdoor class, hiking, or weight-lifting in the backyard, allows the body to attune to nature and the surroundings. This is an effective and simple way to reduce mental fatigue, improve mood, and decrease the perception of the overall effort to maintain motivation to exercise for longer and with more intensity.

Breathe From the Diaphragm

The importance of timing movements with breathing and breathing from the diaphragm can positively impact the autonomic nervous system to promote increased emotional and psychological control. Breathing from the diaphragm while exercising can intensify relaxation and increase the enjoyment of physical activity. The Injury Medical Chiropractic and Functional Medicine Team can educate individuals on applying mindfulness and develop a personalized treatment and fitness program for restoring, improving, and maintaining overall health.

Mindfulness Workout

 

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

Demarzo, Marcelo M P, et al. “Mindfulness may both moderate and mediate the effect of physical fitness on cardiovascular responses to stress: a speculative hypothesis.” Frontiers in physiology vol. 5 105. 25 Mar. 2014, doi:10.3389/fphys.2014.00105

 

Mantzios, Michail, and Kyriaki Giannou. “A Real-World Application of Short Mindfulness-Based Practices: A Review and Reflection of the Literature and a Practical Proposition for an Effortless Mindful Lifestyle.” American journal of lifestyle medicine vol. 13,6 520-525. 27 Apr. 2018, doi:10.1177/1559827618772036

 

Ponte Márquez, Paola Helena, et al. “Benefits of mindfulness meditation in reducing blood pressure and stress in patients with arterial hypertension.” Journal of human hypertension vol. 33,3 (2019): 237-247. doi:10.1038/s41371-018-0130-6

 

Wieber, Frank, et al. “Promoting the translation of intentions into action by implementation intentions: behavioral effects and physiological correlates.” Frontiers in human neuroscience vol. 9 395. 14 Jul. 2015, doi:10.3389/fnhum.2015.00395