 Your new post is loading...
Your new post is loading...
Can increasing endurance help individuals who want to improve their physical abilities or extend the time they perform these activities? Endurance Individuals tend to think of endurance in terms of exercise and fitness, such as running, biking, swimming, and strength training. While this is true, endurance is involved in nearly every task we perform. For example, an individual has to have enough endurance to complete a full day of activities. This includes: - Carpooling the kids
- Professional responsibilities
- Home chores
- Preparing dinner
- Helping out kids with homework, etc.
Nearly every activity requires some level of endurance, which means the ability to maintain activity for an extended period of time. When endurance begins to wane, it usually results from not performing certain activities regularly. The body gets used to daily routines and activities. When it stops engaging in certain activities, like walking and exercising regularly, endurance slowly declines, and the ability to perform at the same caliber. What Is It? Endurance is an ability that is acquired after extensive physical and mental training. Physiological and psychological factors reinvigorate individuals to continue doing what they are doing longer. Factors include: Fatigue - Individuals who didn't sleep well the night before or are worn out may have difficulty following through with certain activities that require extensive output or stamina.
Fitness Levels - Current fitness levels are also a predictor of endurance.
- How physically fit an individual is, coupled with their level of training, will impact endurance abilities.
- Genetics is another factor, as everybody has different muscle fibers that can influence physical capabilities. While research shows that individuals can gradually alter the amount of these fibers, it also emphasizes the role of genetics in determining one’s muscle makeup. (de Souza, E. O. et al., 2014)
Individuals who constantly challenge themselves mentally and physically are continually building endurance. Endurance and Stamina Difference Endurance is often used interchangeably with stamina. However, the two are very different. - Stamina refers to how long an individual can perform a certain activity at maximum capacity or without getting tired.
- Endurance revolves around an individual's ability to perform a certain activity without performing at maximum capacity.
Types Endurance can be divided into classifications defined by type. Here are the main types of endurance in physical fitness and what they mean. Cardiovascular - Cardiovascular endurance is the stress an individual's heart can take during physical activity.
- When building cardiovascular endurance, the body becomes more efficient at pumping blood while performing a specific activity.
- Individuals with more cardiovascular endurance can sustain longer and more intense overall training.
Muscular - Muscular endurance is the length of time muscles can continue to contract enough to allow the body to finish a certain activity.
- An individual lacking in muscular endurance will succumb faster to excess lactic acid build-up, causing cramps.
- An individual with significant muscular endurance can lift a weight for more repetitions before failure.
Anaerobic - Anaerobic means without oxygen, so anaerobic endurance refers to how long a muscle can continue working at a certain physical level without much or any oxygen.
- Weightlifting is a great example of this.
- Anaerobic exercise tends to be shorter in duration but more intense than aerobic exercise, like swimming or cycling.
Improvement Through endurance training, individuals can improve their ability to carry out certain activities longer. Recommendations for how to improve include. Interval Training Interval training, or high-intensity interval training, involves increasing the intensity of the workout for a short period of time. - If running, intentionally push the pace harder than normal for 20-second intervals.
- Followed by a slower recovery pace for about a minute.
- This increases endurance and improves insulin sensitivity.
- Pedaling on an air bike is another recommended activity to build strength and endurance.
Rest Less Between Sets - Resting in between certain types of physical activity is beneficial, it can also lower heart rate and endurance threshold.
- Taking less rest between workout sets so that the heart rate stays elevated increases endurance with each workout.
Perform a Few More Reps On Each Set - Whatever the type of exercise being done, one way to enhance endurance is to add one more rep, one more mile, or a few more minutes to the fitness schedule.
- The body will slowly adapt to that level, making it the new norm.
Increase Core Strength - No matter the workout—running, swimming, cycling, or weight lifting—it’s important to focus on strengthening the core. This will help improve endurance in any activity and prevent injuries.
Individuals having trouble taking their workouts to the next level and feeling that their endurance has flattened should consider enlisting the help of a certified personal trainer. If there is any discomfort or pain when working to increase endurance, seek advice from a healthcare professional. Injury Medical Chiropractic and Functional Medicine Clinic uses an integrated approach to treating injuries and chronic pain syndromes. It offers personalized care plans that improve ability through flexibility, mobility, and agility programs to relieve pain. Our providers use an integrated approach to create personalized care plans for each patient, including Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine principles. Our goal is to relieve pain naturally by restoring health and function to the body. If other treatment is needed, Dr. Jimenez has teamed up with top surgeons, clinical specialists, medical researchers, and rehabilitation providers to provide the most effective treatments. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how 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 de Souza, E. O., Tricoli, V., Aoki, M. S., Roschel, H., Brum, P. C., Bacurau, A. V., Silva-Batista, C., Wilson, J. M., Neves, M., Jr, Soares, A. G., & Ugrinowitsch, C. (2014). Effects of concurrent strength and endurance training on genes related to myostatin signaling pathway and muscle fiber responses. Journal of strength and conditioning research, 28(11), 3215–3223. https://doi.org/10.1519/JSC.0000000000000525
"For individuals who want to exercise but have fears or concerns, can understanding what they are scared of help ease their minds?" Overcoming Exercise Fears One reason for the ongoing weight problem is that individuals don't move around enough, and one reason individuals don't exercise is fear (Craig M. Hales et al., 2020). For individuals, physical exertion and moving the body to the point of increased heart rate, heavy breathing, and excessive sweating can cause anxiety and be scary when they haven't done it in a while or have never worked out. Some anxieties and fears individuals may experience include the following: Looking Foolish Anything can happen when exercising. When individuals can't figure out how a machine works or aren't sure if they're doing an exercise correctly, falling off a machine or dropping a weight can cause a feeling of foolishness. Knowing how to use machines and weights takes practice. Ask a gym employee or personal trainer for guidance, as educating individuals on doing exercises correctly and safely is their job. And most individuals working out are happy to help as well. Experiencing Pain Some avoid exercise, fearing intense pain. Exercise is not supposed to be painful, but it will cause soreness because individuals use muscles that they haven't used for a while or at all. For instance, the muscles will experience a slight burning sensation when lifting weights. The body reacts to the workout and adapts to exercise. As the body gets stronger, individuals recognize their body's response and are able to challenge themselves with heavier weights, longer runs, walks, and workouts. When beginning an exercise program, start slow. Some trainers recommend doing slightly less than an individual thinks they can for the first weeks. This helps to build a habit without the risk of burnout. Injuries When starting an exercise program, individuals can feel changes all over their bodies, like everything is pulling and tearing apart. Individuals who haven't exercised much may be unable to distinguish between the normal discomfort from exercising for the first time and pain from an injury. Shin splints, side stitches, or other common side effects may develop from beginning an exercise program. Individuals may need to stop exercising, treat the injury, and start again. - If there are sharp pains in the joints, tearing in the muscles or ligaments, or anything else that doesn't feel normal, stop and seek medical attention.
Exercise Mindfulness - The body will feel something while exercising, but separating real injury pain from normal sensations is important.
- Be aware of how the body feels throughout the workout.
- Follow instructions and pay attention to proper form to minimize the risk of injury.
Proper Footwear - Wearing the right workout shoes is a good idea to avoid and prevent injuries.
- Invest in a quality pair of shoes to give the body the support it needs.
Proper Form - If lifting weights, one way to sustain an injury is using incorrect form or posture.
- If you are unsure how to do the exercises, consult a trainer or gym employee to explain how the machine works.
Warm Up - Jumping into a workout without warming up can lead to injuries that can lead to chronic pain conditions.
- A warm-up specific to the workout is recommended.
- If walking, start with a moderate walk.
- If running, start with a brisk walk.
- If lifting weights, do a little cardiovascular exercise first or a warm-up set with lighter weights.
Workout Within Fitness Levels - Injuries happen when trying to do too much too soon.
- Start with a light program.
- Work up to more intense and frequent workouts.
- For example, if only able to walk for 10 minutes, start there and increase gradually.
Failure When it comes to exercise, failure can be experienced in different ways, like losing weight, failing to make it through a workout, being unable to stick to an exercise program, etc. This is part of the process, but individuals can overcome exercise fears through perseverance. - Setting the bar too high can become an excuse to quit.
- A simple way to deal with this is to set a reachable goal.
- Long-term goals can be set to work toward.
- Do what you can handle now.
Individuals take risks whenever they do something out of their comfort zone. However, taking risks may be necessary to overcome exercise fears, keep going, and achieve success. 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 Hales CM, C. M., Fryar CD, Ogden CL. (2020). Prevalence of obesity and severe obesity among adults: United States, 2017–2018. NCHS Data Brief, no 360. Hyattsville, MD: National Center for Health Statistics. Retrieved from https://www.cdc.gov/nchs/products/databriefs/db360.htm#Suggested_citation
For fitness and sports enthusiasts, weekend warriors, and athletes looking to improve physical performance, can incorporating acupuncture for sports performance be effective? Acupuncture For Sports Performance Acupuncture for sports performance follows the same needle insertion for specific points to treat pain symptoms, alleviate inflammation and fatigue, and enhance blood circulation to improve physical and athletic performance. Acupuncture is based on traditional Chinese medicine principles that focus on restoring the balance of the nervous system and body to activate natural healing and increase energy circulation. (Johns Hopkins Medicine. 2024). - Acupuncture has become a popular alternative treatment for sports injuries as it has shown positive outcomes and recovery from injuries. (George G. A. Pujalte et al., 2023)
- The body's blood and energy pathways, known as meridians, become blocked by inflammation because of illness, injury, or overuse, resulting in pain, stress, and various symptoms. The acupuncture needles stimulate the pathways to clear the blockages, allowing optimal circulation of energy and blood to reduce inflammation and restore balance. (Jiajie Zhu et al., 2021)
- Sports acupuncture works by maintaining optimal circulation of blood and energy through meridians through the arteries, tendons, muscles, and organs for enhanced productivity and ability. (Liang Kang et al., 2021)
- Electroacupuncture involves connecting electrical stimulation from a tens machine to specific points over an area to enhance the needle treatment. (Keitaro Kubo et al., 2020)
Acupuncture Can Help Ways that acupuncture can help include: Increase Range of Motion - Acupuncture can help loosen tight muscles, tendons, and ligaments overused during training or games.(Chi-Tsai Tang, 2023)
- This allows athletes to perform at peak levels without risking worsening or causing further injury.
Increase Flexibility - Acupuncture helps increase elasticity in joints by releasing adhesions within connective tissue for increased mobility.
Improve Reflexes Increase Circulation - Acupuncture increases blood circulation to areas lacking oxygen.
- This expedites muscle recovery after intense physical exertion.(Keitaro Kubo et al., 2020)
Improve Mental Focus - Acupuncture releases endorphins, which reduce pain and also provide an overall sense of calmness and relaxation.
- This enables athletes to stay focused and motivated throughout training and games. (Chi-Tsai Tang, 2023)
Reduce Fatigue - Regular acupuncture for sports performance can help maintain energy levels to help prevent burnout and maintain optimal performance during practice and games. (George G. A. Pujalte et al., 2023)
Relieve Muscle Tension - Acupuncture treatment can help relax tense muscles caused by repetitive use as well as from stress tension that could be caused by anxiety before a game or tournament.
- This helps athletes remain flexible and explosive. (Chi-Tsai Tang, Bo Song. 2022)
For individuals who want to improve their physical performance, sports acupuncture can provide a natural, non-invasive alternative that can help improve athletic performance mentally and physically. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to discuss the subject matter above further, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Johns Hopkins Medicine. (2024). Acupuncture (Health, Issue. https://www.hopkinsmedicine.org/health/wellness-and-prevention/acupuncture Zhu, J., Li, J., Yang, L., & Liu, S. (2021). Acupuncture, from the ancient to the current. Anatomical record (Hoboken, N.J. : 2007), 304(11), 2365–2371. https://doi.org/10.1002/ar.24625 Kang, L., Liu, P., Peng, A., Sun, B., He, Y., Huang, Z., Wang, M., Hu, Y., & He, B. (2021). Application of traditional Chinese therapy in sports medicine. Sports medicine and health science, 3(1), 11–20. https://doi.org/10.1016/j.smhs.2021.02.006 Tang, C. T., & Song, B. (2022). Acupuncture and Dry Needling for Sports Performance and Recovery. Current sports medicine reports, 21(6), 213–218. https://doi.org/10.1249/JSR.0000000000000968 Kubo, K., Iizuka, Y., Yajima, H., Takayama, M., & Takakura, N. (2020). Changes in Blood Circulation of the Tendons and Heart Rate Variability During and After Acupuncture. Medical acupuncture, 32(2), 99–107. https://doi.org/10.1089/acu.2019.1397 Tang C. T. (2023). Practicing Outside the Lines: Using Acupuncture in the Athletic Training Room and on the Field. Medical acupuncture, 35(5), 266–269. https://doi.org/10.1089/acu.2023.0043
Tennis requires strength, power, and endurance. Can combining tennis weight training into a player's fitness regimen that is broken up into phases achieve optimal results? Tennis Weight Training In professional sports that utilize weight lifting, the training is often broken up into seasonal phases. (Daniel S Lorenz, Michael P Reiman, John C Walker. 2010) Each phase consists of specific objectives that contribute to and build upon the previous phase. This is known as periodization. Tennis is played year-round indoors and outdoors. This is an example of a tennis weight training program to build up strength. Pre-Season - In the early pre-season, players prepare to rebuild their strength after a break.
- The emphasis is on building functional strength and some muscle.
Late Pre-Season - In late pre-season, players workout to get ready for the start of the season.
- Here, the emphasis is on building maximum power.
In Season - In season, regular practice, play, and competition get underway and players are in top condition.
- In this phase, strength and power maintenance is the focus.
Season Break - This is when players need to relax for a while.
- However, players need to keep active if they want to maintain some level of fitness.
- The emphasis is on rest and recovery with the maintenance of light activity, like cross-training and light gym workouts.
- Research has shown that taking a break from serious strength training does help the body recover and rebuild. (Daniel Lorenz, Scot Morrison. 2015)
- This is a three-phase all-around program.
- The first phase concentrates on building basic strength and muscle
- The second phase on power delivery.
- Players who play year-round can continue with the power program once they build the basics.
- Players who take a break for longer than six weeks should start again with the strength program.
Pre-Season - Phase One Strength and Muscle - The focus is on lifting heavy weights, but not going full force to begin training the nervous system to work with the muscle fibers.
- Some muscle building or hypertrophy/building muscle size will happen during strength development.
- Strength is the foundation for the power development phase.
Exercises: - Duration: 6-8 weeks
- Workout Days: 2-3, with at least one day, however, two are recommended between sessions.
- Reps: 8-10
- Sets: 2-4
- Rest between sets: 1-2 minutes
- Barbell squat, dumbbell squat, or sled hack squat
- Romanian deadlift
- Dumbbell bent-over row
- Dumbbell triceps extension or machine pushdown
- Cable wood chop
- Lat pulldown to the front with a wide grip
- Reverse crunch
Things to Remember Use the Proper Weight - Adjust the weight so that the last reps are heavy but don't cause a complete failure.
Balance the Lower Half - The posterior chain of the hips, the gluteals/buttocks, the upper legs, and the abdominals are of equal importance and require equal attention. (Eline Md De Ridder, et al., 2013)
- Squats and deadlifts build strength and power in this region.
Follow Proper Form - For upper body exercises like the dumbbell press, lat pulldown, and wood chops the proper form needs to be followed.
- Keep the forearms in a vertical plane with the upper arms.
- Do not extend excessively at the bottom of the movement.
- Remember to protect the vulnerable shoulder joint.
Listen to The Body - Strength training is physically and mentally challenging.
- Individuals who are not able to recover from a session with only one rest day are recommended to move the program to two sessions per week.
- Muscle soreness or delayed onset muscle soreness - DOMS - is normal, however, joint pain is not.
- Monitor arm and shoulder reactions during this phase.
- Stop if any joint pain or discomfort is felt.
Late Pre-Season - In-Season - Phase Two Power Power is the ability to move the heaviest loads in the shortest time and is the combination of strength and speed. In this phase, the player builds on the strength developed in phase one with tennis weight training that will increase the ability to move a load at high velocity. - Power training requires lifting weights at high velocity and with explosiveness.
- The body needs to rest adequately between repetitions and sets so that each movement is done as fast as possible.
- The number of sets can be less than phase one because there is no point in training at this level when the body is fatigued.
Exercises - Duration: Ongoing
- Days per week: 2
- Reps: 8 to 10
- Sets: 2-4
- Rest between repetitions: 10 to 15 seconds
- Rest between sets: at least 1 minute or until recovered
- Barbell or dumbbell hang clean
- Cable push-pull
- Cable wood chop
- One arm cable raises
- Medicine ball push press
- Medicine ball standing twist with a partner or alone - 6x15 repetitions fast and recover between sets.
Reminders When Preparing For the Season Recovery Time - In power training, it's important that the body has relatively recovered for each repetition and set so that the individual can maximize the movement.
- The weights should not be as heavy and the rest periods sufficient.
Push When Possible - Rest is important, at the same time, the player needs to push through reasonably heavy loads to develop power against significant resistance.
- When doing medicine ball twists, do a full set at maximum, then sufficiently rest before the next one.
- If doing the medicine ball exercises alone, use a lighter ball and keep the ball in your hands while twisting.
In Season - Phase Three When the season begins training does not stop in order to help maintain strength and power. Strength and Power Maintenance - Alternate phase one and phase two for a total of two sessions each week.
- Every fifth week, skip weight training to achieve optimal recovery.
Key Points Things to keep in mind during the season. Avoid Overscheduling - Avoid strength training on the same day when practicing on the court.
- If the weight training has to be both on the same day, try to separate the workouts into morning and afternoon sessions.
Plan Time - Rest completely from strength training one week out of every six.
- Light gym work is fine.
- During the season, use intuition when it comes to working out at the gym.
- Individuals with limited time, stick to court skills training instead of tennis weight training.
Off Season If there is an off-season, this is the time for emotional and physical decompression and full-body recovery. - For several weeks, forget about weight training and do other things.
- Stay fit and active with cross-training or other physical activities but keep it light to prevent injuries.
It is recommended to consult a coach, trainer, sports chiropractor, and/or physical therapist to develop a program specific to an individual's needs, fitness goals, and access to resources. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Lorenz, D. S., Reiman, M. P., & Walker, J. C. (2010). Periodization: current review and suggested implementation for athletic rehabilitation. Sports health, 2(6), 509–518. https://doi.org/10.1177/1941738110375910 Lorenz, D., & Morrison, S. (2015). CURRENT CONCEPTS IN PERIODIZATION OF STRENGTH AND CONDITIONING FOR THE SPORTS PHYSICAL THERAPIST. International journal of sports physical therapy, 10(6), 734–747. De Ridder, E. M., Van Oosterwijck, J. O., Vleeming, A., Vanderstraeten, G. G., & Danneels, L. A. (2013). Posterior muscle chain activity during various extension exercises: an observational study. BMC musculoskeletal disorders, 14, 204. https://doi.org/10.1186/1471-2474-14-204
Hiking is a form of exercise accessible to a wide range of physical abilities, which makes it a great outdoor activity for all. The health benefits include improved blood pressure, sleep, and reduced stress and anxiety. However, being out in the elements without conditioning the body can lead to serious injuries and other health issues. Many trails are rough, uneven, and have elevation gain, so even the easiest courses require balance and strength to avoid injury. Hiking training that includes strength, cardio, and practice will help condition the body to allow the trip to be more enjoyable and safe. Hiking Training Two of the most common hiking injuries are rolling the ankle and ankle sprains. Individuals that are out of shape or haven’t been active for some time are recommended to start with basic movements and exercises to warm up the muscles and increase heart rate. Walk/Run Through Sand - This builds the muscles that protect the knees and ankles.
Increase Range of Motion - Using a resistance band will strengthen muscles through their full extension.
- Standing on a tennis ball or balance disc is great as it builds the small stabilizer muscles around the ankles and knees.
Crunches - Building core strength will help maintain balance on uneven surfaces.
Squats and Lunges - Keep the back straight and take each squat and lunge slowly to strengthen the core muscles.
Push-ups - Sufficient upper body strength, especially the back muscles will help on long trips and when carrying a heavy pack.
Cardiovascular - Walking around the neighborhood, on a treadmill, or stationary bike will work to increase cardiovascular ability.
- The objective is to get the heart rate up to build lung capacity.
Step-ups - Before a backpacking trip, weigh the pack - try 20 lbs. - and step up onto a park bench 16 to 18 inches high.
- Add 5 pounds a week until the pack is as heavy as it will be on the hike.
Strength Hiking Training for Backpacking Carrying a heavy pack activates many muscles, including those of the arms and shoulders, and back. Hiking for an extended period with a backpack requires getting used to the weight and feel of it. Nothing conditions the body for a pack better than actually experiencing it. Shoulder and Neck - The trapezius muscles radiate out from the base of the neck.
- This is where the shoulder harness of the pack sits.
- Strong traps help prevent soreness.
- Most of the pack's weight should be on and around the hips, but it doesn't always happen due to pack design and body shape.
Shoulder and Arm - The shoulder of the arm used to put on and take off the pack does a lot of work at awkward angles.
- The rotator cuff of the shoulder is vulnerable to these loads.
Upper Back - The muscles of the upper and mid back contract to stabilize the pack, especially with heavy loads.
- Beginning hikers and backpackers tend to get a dull pain right in the center of the shoulder blades.
Lower Back - The lower back takes the brunt of the force from lifting and twisting the posterior chain of muscles.
Abdominal Muscles Legs - Walking, squatting, and standing with the pack requires strong support from the legs.
- Strong legs, especially thighs, make a difference.
- An all-around beginner's workout is a good place to begin.
Hiking Training: Preparing For A Weekend Hike - Go out for a walk two or three times during the week.
- Make sure to move briskly enough to get the heart rate up, and keep it up for at least 30 minutes.
- Wear a lightly-weighted daypack on weekday walks to prepare for the essential gear.
- Wear the same shoes that you will be wearing on the hike.
- A definite way to get blisters is to walk for a long time in shoes that haven’t been worn in a while or at all.
Take The Essentials For simple day hikes, here are some essentials to have on hand: - Plenty of water
- Simple first-aid kit
- Map - paper type
- Compass
- Food
- Fire-starter or matches
- Multi-purpose knife or tool
- Flashlight and batteries
- Sun hat
- Sunscreen and sunglasses
Start small and go slow until you feel comfortable in the surroundings. Start off with lightweight and short distances and gradually extend to heavier weights and longer distances. Remember to go at your own pace and don’t try to be an expert. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Chrusch, Adam, and Michelle Kavin. “Survey of Musculoskeletal Injuries, Prehike Conditioning, and On-Trail Injury Prevention Strategies Self-Reported by Long-Distance Hikers on the Appalachian Trail.” Wilderness & environmental medicine vol. 32,3 (2021): 322-331. doi:10.1016/j.wem.2021.04.004 Fleg, Jerome L. “Aerobic exercise in the elderly: a key to successful aging.” Discovery Medicine vol. 13,70 (2012): 223-8. Gatterer, H et al. “Effect of weekly hiking on cardiovascular risk factors in the elderly.” Zeitschrift fur Gerontologie und Geriatrie vol. 48,2 (2015): 150-3. doi:10.1007/s00391-014-0622-0 Huber, Daniela, et al. “Sustainability of Hiking in Combination with Coaching in Cardiorespiratory Fitness and Quality of Life.” International journal of environmental research and public health vol. 19,7 3848. 24 Mar. 2022, doi:10.3390/ijerph19073848 Liew, Bernard, et al. “The Effect of Backpack Carriage on the Biomechanics of Walking: A Systematic Review and Preliminary Meta-Analysis.” Journal of applied biomechanics vol. 32,6 (2016): 614-629. doi:10.1123/jab.2015-0339 Li KW, Chu JC, Chen CC. Strength decrease, perceived physical exertion, and endurance time for backpacking tasks. Int J Environ Res Public Health. 2019;16(7):1296. doi:10.3390/ijerph16071296 Li, Simon S W, et al. “Effects of a backpack and double pack loads on postural stability.” Ergonomics vol. 62,4 (2019): 537-547. doi:10.1080/00140139.2018.1552764 Mitten, Denise, et al. “Hiking: A Low-Cost, Accessible Intervention to Promote Health Benefits.” American Journal of lifestyle medicine vol. 12,4 302-310. 9 Jul. 2016, doi:10.1177/1559827616658229
Olympic athletes are so fit they make everything look easy. It is one of the most amazing examples of athletic prowess to behold. Attempting these feats of athleticism could lead to injury without proper training and conditioning. However, you can draw inspiration from these incredible skills and commitment to reach your fitness goals. Individuals can emulate the Olympic athlete's discipline to get the most out of physical activity and workouts. Olympic Athlete Discipline This is not about the literal workout routines these athletes engage in but the mental state and discipline that keeps them motivated, especially when things get tough. This can help individuals get the most out of every workout. When momentum or motivation starts to dwindle, look to Olympic athletes and then apply that discipline to recharge motivation and achieve the goal. Learn to Train Daily Many can succumb to weekend warrior syndrome. After sitting on the couch after a long day of work all week, individuals try to make up for the inactivity by overexerting themselves with hours of exercise on the weekend. This is a perfect setup for injury. - Instead, train, work out, exercise, and move around daily. Professional athletes know they won't get the top results in one shot.
- They approach it in incremental steps for a solid foundation and understanding of the final and optimal result.
- Daily physical activity and exercise maintain body conditioning, strength, and overall fitness.
- And makes the body more efficient at burning fat.
Maintain Goal Focus - Olympic athletes have specific goals in their training. There has to be when competing against the best athletes in the world and winning.
- Individual health and fitness goals may be smaller, but they are just as important and should be treated as such for motivation to exercise each day.
- Keep goals simple, specific, and reachable/doable when setting them.
- SMART goals are Specific, Measurable, Achievable, Realistic, and Time-based.
- Use daily reminders of what the goal is and strategies to achieve it.
Utilize Specific Training - Olympic athletes must have incredible endurance, strength, and skill sets to complete their event.
- They must incorporate specific training drills, exercises, stretches, nutrition, etc., to improve and advance.
- Whatever the goal, make sure the training is appropriate.
- If trying to build muscle, focus on heavy strength training and consuming quality calories.
- If the goal is to lose weight, break down the goal into achievable steps to get there, like.
- What type of workouts are needed?
- Consulting a nutritionist for recommendations.
Fuel the Body for Top Performance - Individuals can be concerned about food and whether it contains too much fat or calories.
- Olympic athletes worry about getting the right nutrients and calories to fuel their bodies for competition.
- Use a similar approach and ask what is the best thing I should eat right now for the workout and...
- What foods will maintain optimal body health?
Listen to The Body and Rest - Olympic athletes have to learn to maintain the balance of maintaining top performance and not getting burnt out.
- This is when they know to listen to their bodies, extend recovery days, or take a mini-vacation.
- Overtraining can lead to injury, frustration, discouragement, and loss of motivation.
- Know the signs of overtraining and take a break.
Focus on Proper Form - Whatever the activity, make sure proper form is followed.
- For example, distance runners hold their heads high, have relaxed faces and upper bodies, have a natural arm swing, and do not overstride.
- Apply the same form principles to stretches and exercises.
General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Casa, Douglas J et al. "Fluid Needs for Training, Competition, and Recovery in Track-and-Field Athletes." International Journal of sports nutrition and exercise metabolism vol. 29,2 (2019): 175-180. doi:10.1123/ijsnem.2018-0374 Bailey RR. Goal Setting and Action Planning for Health Behavior Change. Am J Lifestyle Med. 2019;13(6):615-618. doi:10.1177/1559827617729634 Hackett, Daniel, et al. "Olympic weightlifting training improves vertical jump height in sportspeople: a systematic review with meta-analysis." British Journal of sports medicine vol. 50,14 (2016): 865-72. doi:10.1136/bjsports-2015-094951 Huebner, Marianne, et al. "The Masters' athlete in Olympic weightlifting: Training, lifestyle, health challenges, and gender differences." PloS one vol. 15,12 e0243652. 4 Dec. 2020, doi:10.1371/journal.pone.0243652 Kreher JB, Schwartz JB. Overtraining Syndrome: A Practical Guide. Sports Health. 2012;4(2):128-138. doi:10.1177/1941738111434406 Swift DL, Johannsen NM, Lavie CJ, Earnest CP, Church TS. The Role of Exercise and Physical Activity in Weight Loss and Maintenance. Prog Cardiovasc Dis. 2014;56(4):441-447. doi:10.1016/j.pcad.2013.09.012
Power is the combination of strength and speed over time. Strength is how much force an individual can exert. Power is how fast an individual can exert force. Strength training for power, aka power training, is being able to exert a certain amount of force in a given time. Power can be built with weight training. However, power strength training is not just for weightlifters. Many athletes like football, basketball, and volleyball players, sprinters, dancers, and wrestlers build strength to increase power, improve explosiveness, increase their vertical leap/jump, and give their bodies a break from heavy weight training. Power Strength Training Building strength is one factor, but becoming powerful requires another element in training. Biologically, individuals train the muscles to elongate and contract fast so the body can perform a certain set of movements. Benefits The benefits of power strength training. Promotes Active Body Rest - Power training gives the mind and body a break from heavy training.
- Provides the tendons, joints, and central nervous system a rest.
- Offers a fun and healthy change with jumping, throwing, swinging, etc.
Reduces Risk of Knee Injury Training helps improve: - Hip strength.
- Landing biomechanics.
- Helps reduce the risk of a knee injury.
- Helps strengthen the muscles above the knee.
- A study found individuals with knee osteoarthritis that participated in high-intensity strength training, compared with low-intensity, had a reduction in knee pain symptoms.
Improves Vertical Jump - Vertical jump or leap is how high an individual can jump and is a common parameter for assessing athletic ability.
- It is an integral part of movement training programs to improve sports performance.
- Research has shown that power strength and jump training can improve jump height.
Training Program Before starting any exercise program, it is recommended to talk with a doctor. Key components to focus on when training for power. Frequency - Starting with a schedule of 3-4 times a week is recommended by the American College of Sports Medicine.
- Going above this frequency can be intense on the body and central nervous system.
- Limiting sessions to a few times a week gives the body time to recover.
Equipment - Because power training involves a combination of increasing force and speed, using the right equipment that allows both is important. However, there are ways to improve without equipment.
- For practicing jumps, increase the force by increasing the distance using a taller box.
- For practicing push-ups on the floor, increase the force by pushing with more power so the hands come off the ground.
- To improve power by increasing speed, exercises can be performed faster or with decreased rest between sets.
Weight - The weight depends on an individual's one-rep max or the heaviest weight that can be lifted in a single repetition.
- This is essentially an individual's record for whatever type of weightlifting is being done.
- Power training movement options: Plyometrics, Ballistic, or Dynamic.
- Plyometrics includes activities like squats or jump lunges, common with football and basketball players.
- Ballistic training includes activities like a back squat for football or soccer players.
- Dynamic training works for sports-specific training motions like golf swinging or tennis serving.
Nutrition Whether cardio or strength training, adequate caloric intake is important regardless of workout type, this means having a healthy balance of the three macronutrients: carbohydrates, fat, and protein. - Carbohydrates could be the most important, as research has shown that high-intensity exercise like power training improves when eating carbohydrates before, during, and after the workout.
- Fat is necessary, and a daily intake below 20% of calorie intake can decrease the absorption of various essential nutrients.
- It is recommended to consume 1.2-1.7 grams of protein per kilogram of individual body weight.
As with any exercise, training takes time, and it's important to gradually progress only when the body is prepared. Incorporating the elements of a healthy lifestyle includes a balanced, nutrient-rich diet and proper sleep and rest days. This will help get the most benefits and prevent injuries. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Balachandran, Anoop T et al. “Comparison of Power Training vs. Traditional Strength Training on Physical Function in Older Adults: A Systematic Review and Meta-analysis.” JAMA Network Open vol. 5,5 e2211623. 2 May. 2022, doi:10.1001/jamanetworkopen.2022.11623 Maestroni, Luca, et al. “Strength and Power Training in Rehabilitation: Underpinning Principles and Practical Strategies to Return Athletes to High Performance.” Sports medicine (Auckland, N.Z.) vol. 50,2 (2020): 239-252. doi:10.1007/s40279-019-01195-6 Marián, Vanderka, et al. “Improved Maximum Strength, Vertical Jump and Sprint Performance after 8 Weeks of Jump Squat Training with Individualized Loads.” Journal of sports science & Medicine vol. 15,3 492-500. 5 Aug. 2016 Peebles, Alexander T et al. “Landing biomechanics deficits in anterior cruciate ligament reconstruction patients can be assessed in a non-laboratory setting.” Journal of orthopedic research: official publication of the Orthopaedic Research Society vol. 40,1 (2022): 150-158. doi:10.1002/jor.25039 Suchomel, Timothy J et al. “The Importance of Muscular Strength: Training Considerations.” Sports medicine (Auckland, N.Z.) vol. 48,4 (2018): 765-785. doi:10.1007/s40279-018-0862-z Wesley, Caroline A et al. “Lower Extremity Landing Biomechanics in Both Sexes After a Functional Exercise Protocol.” Journal of athletic training vol. 50,9 (2015): 914-20. doi:10.4085/1062-6050-50.8.03 Westcott, Wayne L. “Resistance training is medicine: effects of strength training on health.” Current sports medicine reports vol. 11,4 (2012): 209-16. doi:10.1249/JSR.0b013e31825dabb8
Mountain and trail biking is a fun way to exercise. Mountain biking requires total body/core strength, explosive power, balance, endurance, and agility to maneuver the bike, build speed, and absorb the rough bumps and terrain. But it also means that certain muscles get overused, causing overcompensation in the body that can lead to musculoskeletal problems and conditions. Strength, cardiovascular, and cross-fit can benefit mountain biking training for improved performance, safer and more confident riding, and injury prevention. Mountain Biking Training A few of the benefits of training are: - Increasing bone density.
- Improving joint health.
- Correcting imbalances and unhealthy posture.
- Weight loss.
- Aging muscle loss prevention.
Maintaining body posture centered on the bike requires core strength to perform the movements when moving the body backward and forwards, side to side, and pushing up and down when different obstacles pop up. The exercises' objective is to work various body parts simultaneously and diagonally, like the movements used on the bike. General Overview of Mountain Biking Training - Build strength - Target the quads, hamstrings, and abdominal muscles to power pedaling strokes.
- Increase endurance - Avoid getting fatigued early because of weakened legs and aerobic performance.
- Improve mountain bike skills - Ride faster and more efficiently by improving bike handling and technical skills.
Example Training Week The terrain determines the intensity, but the same basic principles apply to mountain biking training as other endurance sports. Here's a training example for a beginner that can be adjusted to the rider's needs: Monday - Stretching and training the muscles to relax prevent becoming stiff or cramping up during rides.
Tuesday - Beginner small hills trail ride.
- The hills are equivalent to HIIT training.
- Recover on the flats and downhills.
Wednesday - Light, short ride.
- Focus on pedaling techniques and/or cornering drills.
Thursday - Medium-length trail ride on flat to rolling hills.
- Keep it conversational pace and enjoy the trails.
Friday - Recovery day.
- Stretching, massage, and foam rolling.
Saturday - Long trail ride.
- Go at a conversational pace and have fun.
- Don't let technique fail when the body starts to get tired.
Sunday - Medium-length trail ride.
- Go at a conversational pace.
Basic Skills Practicing technical skills will prepare beginning mountain bikers for success. Here are a few basic skills to get started: Cornering - Riding singletrack means making tight turns.
- Cornering is a critical skill that should never stop being practiced and improved.
Cornering Drills - Pick a corner on a local trail and ride through it until mastered.
- Focus on riding smoothly through the corner, and speed will generate.
- As confidence builds in the corners, do the same on the opposite side.
Straighten Out - Ride to the furthest outside edge when approaching the turn.
- Initiate the turn just before the sharpest point of the corner.
- Stick to the furthest outside point of the corner when riding out of the corner.
Brake Before The Corner - Braking in the corner can cause the tires to slide out of control, causing a slip-and-fall accident.
- Look through the turn as the bike follows where the eyes look.
- Don't stare at the front wheel, which could lead to a falling or flipping accident.
- Eventually, riders can handle this technique, but it's too advanced for beginners.
Smooth Ride Beginners can be amazed at how much terrain bikes can ride over and through. Modern mountain bike suspension and tire systems can handle it. However, using the correct technique is essential to get through or around the obstacles and avoid crashes. - Stay aware of the surroundings.
- Keep the body loose when approaching obstacles.
- Decide how to overcome the obstacle - ride over, pop/raise the wheels, jump, or ride around.
- Maintain confidence.
- When riding over the obstacle, maintain an even balance on the pedals and keep the buttocks slightly off the saddle.
- Keep arms and legs loose and let the body absorb the shock of the obstacle.
- Trust the suspension and tires.
- Ensure enough speed is generated to go over it and that it won't stop the bike and cause a fall.
- Some rough trail areas can require added strength to hold the bike steady.
Braking - There is no need to squeeze the brake handles with extreme force.
- Extreme braking, especially the front, will likely lead to a flip or crash.
- The brakes are made to stop with minimal force.
- Beginners are recommended to learn to use a light touch when braking.
- Improvement will follow with each riding session.
General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Arriel, Rhaí André, et al. “Current Perspectives of Cross-Country Mountain Biking: Physiological and Mechanical Aspects, Evolution of Bikes, Accidents, and Injuries.” International journal of environmental research and public health vol. 19,19 12552. 1 Oct. 2022, doi:10.3390/ijerph191912552 Inoue, Allan, et al. “Effects of Sprint versus High-Intensity Aerobic Interval Training on Cross-Country Mountain Biking Performance: A Randomized Controlled Trial.” PloS one vol. 11,1 e0145298. 20 Jan. 2016, doi:10.1371/journal.pone.0145298 Kronisch, Robert L, and Ronald P Pfeiffer. “Mountain biking injuries: an update.” Sports medicine (Auckland, N.Z.) vol. 32,8 (2002): 523-37. doi:10.2165/00007256-200232080-00004 Muyor, J M, and M Zabala. “Road Cycling and Mountain Biking Produce Adaptations on the Spine and Hamstring Extensibility.” International Journal of sports medicine vol. 37,1 (2016): 43-9. doi:10.1055/s-0035-1555861 Ranchordas, Mayur K. “Nutrition for adventure racing.” Sports medicine (Auckland, N.Z.) vol. 42,11 (2012): 915-27. doi:10.1007/BF03262303
Sports exercise medicine - SEM addresses and treats physical activity/sports-related injuries using chiropractic care, physical therapy, therapeutic massage, functional nutrition, and targeted rehabilitation exercises. Sports medicine aims to prevent injury and keep individuals safe when pursuing their training goals. It combines general medical education with sports science principles, exercise physiology, biomechanics, orthopedics, nutrition, and sports psychology. Sports Exercise Medicine Sports medicine specialists focus on medical, therapeutic, and functional aspects to rehabilitate and strengthen the body to improve physical performance. Conditions include: A sports exercise medicine team can include medical and non-medical specialists. This includes: - Coaches
- Athletic trainers
- Personal trainers
- Chiropractors
- Physical therapists
- Nutritionists
- Physicians
- Surgeons
- Sports psychologists
Sports exercise medicine is not a medical specialty but means the health care providers have undergone training focused on the medical aspects of physical activities/sports, fitness, and exercise. Doctors and Physicians Sports medicine physicians are medical doctors who specialize in diagnosing and treating sports and exercise-related injuries and conditions. These physicians are certified in family medicine, emergency medicine, pediatrics, internal medicine, or orthopedics. They are qualified to treat: - Muscle, bone, joint, and nerve injuries.
- Head injuries.
- Chronic conditions.
- Return-to-play decisions.
- Injury prevention.
- Nutrition and supplements.
Orthopedic surgeons focus on the surgical treatment, repair, and restoration of sports and physical activity injuries. Psychologists Sports psychology focuses on athletes'/sports enthusiasts' mental and emotional states. Athletes go through various stresses that a sports psychologist can train to regulate anxiety and improve focus specifically on their sport. They use tools and techniques like psychotherapy, stress management, and goal-setting to help athletes maintain mental and emotional balance during competition or injury recovery. Professional sports teams employ psychologists to help prepare the team for competition or develop strategies to overcome mental or emotional challenges affecting performance. Sports Science Sports science is the focused study of physiology, anatomy, and psychology related to human movement and physical activity. Exercise science is primarily focused on clinical research, including: - Physiological responses to exercise.
- Effectiveness of exercise techniques.
- Impact of performance supplements.
Chiropractic Sports Physician Chiropractic care is a non-invasive, medication-free treatment alternative that can help individual athletes find relief from various musculoskeletal issues. A chiropractic sports physician has the tools and skills necessary to optimize the performance of an individual's musculoskeletal and nervous systems. This specialized training allows sports chiropractors to provide therapies to heal injuries effectively, maintain strength and prevent injury. The benefits of applying chiropractic medicine include the following: - It is a non-invasive treatment.
- Improves overall range of motion.
- Reduces and alleviates discomfort symptoms.
- Stretches and strengthens the body.
- Assists in post-surgical repair.
- Decreases recovery time.
General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Brown, G J. “Sports medicine at work.” British journal of sports medicine vol. 33,1 (1999): 5. Hsu, Joseph R et al. “Clinical Practice Guidelines for Pain Management in Acute Musculoskeletal Injury.” Journal of orthopedic trauma vol. 33,5 (2019): e158-e182. doi:10.1097/BOT.0000000000001430 Kaufman, Matthew W et al. “The Impact of Supplements on Sports Performance for the Trained Athlete: A Critical Analysis.” Current sports medicine reports vol. 21,7 232-238. 1 Jul. 2022, doi:10.1249/JSR.0000000000000972 King, J B. “Sports medicine.” Journal of the Royal Society of Medicine vol. 79,8 (1986): 441-2. doi:10.1177/014107688607900803 Kreher, Jeffrey B, and Jennifer B Schwartz. “Overtraining syndrome: a practical guide.” Sports health vol. 4,2 (2012): 128-38. doi:10.1177/1941738111434406 McCrory, P. “What are sports and exercise medicine?.” British journal of sports medicine vol. 40,12 (2006): 955-7.
Rodeo has become a sport that is now open to anyone, and there are even programs for weekend warriors. Like all sports, it can offer a rewarding experience but can be dangerous. As the sport grows, individuals and spectators realize the importance of being strong, mobile, and durable. Individuals need to assess their health and ability and be in top shape due to the demands this sport places on the body. Here we look at the muscle groups needed in this sport. Rodeo Training Fitness has always had a place in rodeo and all equine sports, but it wasn't paid much attention. Professional rodeo instructors recommend incorporating a strength, conditioning, and personal training regimen, to keep rodeo athletes, including bull riders, steer wrestlers, and calf ropers, in top form. Even for weekend warriors and hobbyists, increasing strength and mobility will make the hobby much more enjoyable. Body Strength The core strength of the abdominals and lower back is very important. The connection between the upper and lower body and groin strength has to be strong for the athletes to stay on the animal and control their bodies as the animal runs, shifts, and jumps. The focus should be on every muscle needed to move with proper form and control and learning how your body moves. Upper Body Scapula Stabilizers - These muscles help control the shoulder blade and maintain a healthy posture.
- These muscles aid the rotator cuff and deltoid muscles to upwardly or downwardly rotate the shoulder blade/scapula while the shoulder joint/arm is moving overhead, behind the back, or reaching away from the trunk.
- Strengthening these muscle groups prevents the rounding of the shoulders and provides strength when dealing with a strong animal.
- Roughstock riders use these muscles to maintain pressure when lifting their rigging, reign, or rope while maintaining a square posture.
Back and Spine Muscles - The Erector Spinae Group and Quadratus Lumborum muscles play an intricate role in coordinating movement between the upper, core, and lower body.
- These muscles support stabilization, rotation, and side flexion of the spine, which is very important when positioning in a saddle.
- If the balance is shifting, these muscles help the body recover quickly.
Chest Muscles - This group is known as Pectoralis Major and Minor.
- This muscle group needs strengthening, but it is equally important to ensure they're flexible throughout the chest.
- Many individuals have strong chest muscles, but there may be an imbalance of strength and flexibility, causing unhealthy posture.
- The spine and stabilizer muscles cannot work to maintain proper posture or stabilize if the chest muscles are too tight.
- The focus is maintaining balance in the chest's mobility while ensuring they are strong enough to handle the force.
Core Abdominal Muscles - Four major groups comprise the abdominal muscle group, including the rectus abdominis, internal and external oblique, and transversus abdominis.
- These muscles work together with the spine and back muscles to help create core stability.
- Core strength is less important than core stability in rodeo sports.
- The core fundamentals of riding require the hips, pelvis, and low back to move with the animal.
- These muscles coordinate with each other to produce stability.
- Focusing only on strength causes rigid or stiff riding.
- Being excessively rigid through the abdominals and back muscles prevents shock absorption and can lead to lower back symptoms.
Lower Body Hip Adductors - These inner thigh muscles include the gracilis, obturator externus, adductor brevis, longus, and magnus.
- These muscles should typically be the strongest because of their natural riding use.
- Problems with these muscles happen because the athletes generally don't ride horses recreationally and don't know how to strengthen them.
- This leads to various injuries throughout the pelvic floor and hips.
- Balance is required as the muscles can be too weak or too strong.
- Where riders begin to depend/rely too much on them can lead to imbalances with the upper and lower body muscles.
- Too much use/gripping with the adductors can lead to over-rotation of the hip, resulting in the toes-out walking gait and musculoskeletal issues.
Hip Abductors - The outer thigh/hip muscles are the gluteus medius, gluteus minimus, and tensor fasciae latae/TFL.
- They move the leg away from the body and help rotate at the hip joint.
- The abductors are necessary for staying stable when walking or standing on one leg.
- They help stabilize the hip and pelvis and maintain proper leg alignment, allowing correct leg movements without excessive shifting in the saddle.
- Sitting in the saddle with more pressure on one side or leaning to one side when jumping will cause an imbalance in the hip abductors.
Hip Extensors - These are the posterior/back and hip/thigh muscles and are made up of the gluteus maximus and the hamstrings.
- These are the most powerful muscles in the body and are responsible for giving the horse the cues to perform what they need to.
- Strong hamstrings and glutes allow the rider to exert appropriate pressure through the legs to move the horse from a walk, trot, lope, run, and direction change.
- The gluteus maximus acts as a buffer between the hamstrings and the lower back muscles.
- Weakened gluteus maximus muscles can cause tight hamstrings that shift the pelvis and begin pulling on the low back muscles.
- Building strength and mobility throughout the hip extensors will prevent injury.
Understanding which muscles are responsible for each part of the movements needed to compete in this sport is essential. However, rodeo sports are learned by doing, and it is recommended to go to a rodeo school or rodeo clinics as there is no substitute for experience. Some schools hold numerous classes around the country. These are usually taught by championship athletes and are a great way to try rodeo in a safe and controlled learning environment. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Meyers, Michael C, and C Matthew Laurent Jr. "The rodeo athlete: injuries - Part II." Sports medicine (Auckland, N.Z.) vol. 40,10 (2010): 817-39. doi:10.2165/11535330-000000000-00000 Sinclair Elder, Amanda J, and Rachel Tincknell. "Epidemiology of Hip Injuries in Professional Rodeo: A 4-Year Analysis." Orthopedic journal of sports medicine vol. 8,10 2325967120959321. 27 Oct. 2020, doi:10.1177/2325967120959321 Sinclair, Amanda J, and Jack W Ransone. "Physical activity and its relationship to rodeo injury and success." Journal of strength and conditioning research vol. 18,4 (2004): 873-7. doi:10.1519/14623.1 Watts, Melinda, et al. "Characteristics of Injury in Collegiate Rodeo." Clinical journal of sports medicine: official journal of the Canadian Academy of Sports Medicine vol. 32,2 (2022): e145-e150. doi:10.1097/JSM.0000000000000904
Power walking is a fast-paced walking activity quicker than a typical walking pace. It is an exercise technique emphasizing speed and arm motion to increase health benefits. It's not as high impact as jogging but significantly increases heart rate. Adding power walking to an overall health regimen can improve cardiovascular, joint, muscle, and overall wellness. Power Walking - Power walking is considered from 3 mph to 5 mph and focuses on speed and arm motion to increase heart rate.
- Power walking demands more from the cardiovascular system.
- Because it requires more steps per minute, the heart rate will increase more than from a regular walk.
- This makes for a more intense cardiovascular workout that burns more calories.
Benefits Power walking is a great way to improve fitness, heart and joint health, and mental well-being. It has been shown to decrease diabetes risk and lower high blood pressure and some cancers. Other benefits include: Improves Life Span - The National Institutes of Health recognize the benefits of walking, including a reduced risk of all-cause mortality.
Cardiovascular - Power walking will raises the heart rate into the moderate-intensity zone.
- This zone improves cardiovascular health, lowering resting heart rate and strengthening the heart.
Lowers Risk of Health Conditions - Lowers the risk of several conditions like heart disease, dementia, and type 2 diabetes.
- Improves sleep quality, reduces sleep disorders' risks, increases brain function, and supports bone health.
Strengthens Muscles and Bones - It releases pressure from the joints and the muscles and increases the body's overall range of motion.
Quality of Life - It improves the quality of life as the body becomes more fit.
- Reduces risk of illnesses.
- Mental abilities and performance improve with increased circulation.
- Attention, concentration, and motivation improve.
Technique Overview Optimal power walking technique will maximize benefits and prevent injuries. Some recommended guidelines to follow: Posture Awareness The right posture will help the body maintain speed and will help protect/prevent injury. - Eyes forward, shoulders back, and head upright.
- Pull your belly button in toward the spine to engage the core muscles.
- If you start to slump forward, take a moment to correct your body position.
- If you start holding tension in the shoulders and neck, take a moment to relax and release them.
Gently Swing Arms - Arms bent at around 90 degrees.
- Move the arms up and back so the opposite arm and leg advance together.
- If the right foot is stepping forward, the left arm should also go forward.
- Adding arm motion increases speed.
- Focus on controlling the range of motion.
- The hand should not rise higher than the collarbone and should not cross the body's center.
Walking Pattern - With every step, land on the heel and roll the foot toward the toes.
- Concentrate on moving the hips forward and not side to side.
Movement - Use short strides and try for a quick pace.
- Studies have shown that taking more steps per minute can positively impact insulin levels, body mass index, and waist circumference.
- Gradually work up to longer distances and increased speed.
Chiropractic Chiropractic care can improve exercise experience, athletic performance, and sports performance. A few benefits include the following: - Increased limberness of the joints, ligaments, and tendons.
- Increased elasticity and flexibility of the muscles.
- Nervous system support improving response time, speed, and endurance.
Physical activity, no matter what intensity, is vital for health. If you are considering beginning an exercise program, talk to your doctor about developing a training program. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Dunlop DD, et al. (2019). One hour a week: Moving to prevent disability in adults with lower extremity joint symptoms. DOI: 10.1016/j.amepre.2018.12.017 Mayo Clinic Staff. (2019). Walking: Trim your waistline, and improve your health. mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261 Sharma, Ashish, et al. "Exercise for mental health." Primary care companion to the Journal of clinical psychiatry vol. 8,2 (2006): 106. doi:10.4088/pcc.v08n0208a Tudor-Locke, Catrine, et al. "Step-Based Physical Activity Metrics and Cardiometabolic Risk: NHANES 2005-2006." Medicine and science in sports and exercise vol. 49,2 (2017): 283-291. doi:10.1249/MSS.0000000000001100
Long-distance running, also known as endurance running, is a great way to improve fitness and relieve stress. Health experts say long-distance runners' benefits include strong cardiovascular health, low cholesterol, healthy blood pressure levels, and improved metabolism. However, it is not easy and requires specific training, but it is not impossible even for beginners. Here is a beginner long-distance running training guide that goes over the fundamental areas needed to develop. Long Distance Running Training Running is a great form of cardio that offers several health benefits that, includes: - Weight loss
- Stronger muscles
- Stronger bones
- Improved cardiovascular functionality
One of the main prerequisites is building up the body's ability to handle the exercise. To reach the full potential as a distance runner, key areas that need developing include: - Using proper footwear
- Endurance
- Lactate threshold
- Aerobic capacity
- Basic speed
- Running technique
Running Shoes - It's essential to wear comfortable running shoes that can handle the terrain and the distance.
- Improper support can lead to injury and long-term damage.
- Wearing good athletic socks is also recommended.
- Stopping a run halfway because blisters form stops the flow of the workout and impacts stamina and momentum.
- It is important to find the correct size, weight, and comfort.
- Ask the experts for help from local sports or running shoe stores who will look at how you move and recommend a running shoe.
Endurance Base - Endurance base refers to how long an individual can run at a comfortable pace before having to stop.
- Once an individual finds their endurance base, which for beginners could be around five minutes at a time, this can be a starting point to build off.
- On light days, a run could last for 10 minutes before walking.
- On harder days, a run could go for 20 minutes before walking.
- Incremental increases build up an individual's endurance base.
Lactate Threshold - The lactate threshold is similar to the endurance base in that it refers to how long an individual can run before feeling a buildup in lactate.
- Lactate is what makes the muscles cramp and become sore the following days.
- Understanding how much the individual's body can take before this buildup becomes too much is their lactate threshold.
- The threshold will gradually increase with training.
Aerobic Capacity - Maximum aerobic capacity measures the heart and lungs' ability to send oxygen to the muscles.
- Understanding individual maximum cardio capacity will help identify the starting point to slowly and steadily increase running distances.
Basic Speed - Basic speed is how fast individuals can run while holding a conversation.
- Knowing the basic running speed can help determine the starting point.
- As stamina increases, basic speed increases.
Running Technique Running technique is essential for gaining the most speed and endurance. Using the correct form, the body is not expending unnecessary energy. The proper running form includes: - Maintaining an upright spine with the head, shoulders, and hips aligned.
- Focus on maintaining a steady breathing rhythm.
- Follow through on strides.
- Do not cut the movements short.
- Find your natural stride, which could be leading with the heel or running toe to heel.
- Consult an experienced running coach or exercise physiologist for assistance in finding your running form.
Long-Term Goal - The body adapts to the stress of training slowly and over time.
- Physiological adaptations cannot be rushed; however, the training program can be optimized to individual needs.
- The minimum time before seeing an improvement from training is around six weeks.
Gradual Increase - Training load is a combination of distance, intensity, and the number of runs each week.
- The body can only develop with moderate increases over a short time.
- Increasing the load too much and too fast leads to injury, illness, and exhaustion.
- Limiting distance, intensity, or frequency changes is recommended to no more than once a week.
Recovery - Training provides the stimulus to improved fitness, but the body needs recovery time to grow and adapt.
- Often beginners want to train hard every day, trying to cover all the elements at once.
- This common mistake slows progress and can cause various injuries, fatigue, and loss of motivation.
- Rest days are essential to allow the body to recover, develop, adapt, and continue to progress healthily.
- The classic training program alternates a hard training day with an easy day or a rest day.
- Two consecutive hard training days can be done as long as they are followed by two full recovery days.
General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make your own healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Berryman, Nicolas, et al. "Strength Training for Middle- and Long-Distance Performance: A Meta-Analysis." International journal of sports physiology and performance vol. 13,1 (2018): 57-63. doi:10.1123/ijspp.2017-0032 Blagrove, Richard C et al. "Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review." Sports medicine (Auckland, N.Z.) vol. 48,5 (2018): 1117-1149. doi:10.1007/s40279-017-0835-7 Kenneally, Mark, et al. "The Effect of Periodization and Training Intensity Distribution on Middle- and Long-Distance Running Performance: A Systematic Review." International journal of sports physiology and performance vol. 13,9 (2018): 1114-1121. doi:10.1123/ijspp.2017-0327 Tschopp, M, and F Brunner. “Erkrankungen und Überlastungsschäden an der unteren Extremität bei Langstreckenläufern” [Diseases and overuse injuries of the lower extremities in long distance runners]. Zeitschrift fur Rheumatologie vol. 76,5 (2017): 443-450. doi:10.1007/s00393-017-0276-6 van Poppel, Dennis, et al. "Risk factors for overuse injuries in short- and long-distance running: A systematic review." Journal of sport and health science vol. 10,1 (2021): 14-28. doi:10.1016/j.jshs.2020.06.006
Cheerleading and the physically intensive gymnastics and acrobatics put participants' body's/musculoskeletal systems at an increased risk of injury. A wrong move or falling at the wrong angle can cause permanent damage. Cheerleaders must follow a balanced diet and maintain physical fitness, strength, endurance, and flexibility to be successful cheerleaders. Cheerleading conditioning builds the musculature and spinal strength to decrease the risk and prevent injury. Cheerleading Conditioning Cheerleaders must have a solid musculoskeletal system to ensure their safety and the safety of their squads. Workouts include cardio, strength training, and flexibility exercises. Warming Up - Before any workout, the muscles need to be warmed up.
- Spend five minutes jumping rope, running in place, jogging on a treadmill, or doing any mild activity to raise the heart rate.
- After the muscles are warmed up, stretch all major muscle groups.
Cardio - Spend 30 minutes on cardiovascular exercise. This can include:
- Run on a treadmill or elliptical machine, swim, do aerobics, do cardio kickboxing, and dance.
- This prevents fatigue, overtraining, sprains, strains, and other injuries.
- Working out with a goal of 50-75% of maximum heart rate is recommended.
- Use a heart monitor app to keep track of heart rate throughout the workout.
Strength Training Performing partner lifts, pyramids, and basket tosses calls for strong muscles. - Focus on the shoulders, arms, back, core, and legs.
- Strength training workouts can be done with exercise equipment or body weight.
- Bodyweight workouts include pushups, situps, partner leg lifts, squats, and lunges.
- Perform 10 to 12 repetitions each, working up to 75 - 100 reps.
Flexibility - Cheerleading conditioning focuses on the hamstrings, quads, glutes, abdominals, chest, shoulders, back, and pectorals.
- Yoga, Pilates, or regular stretching at home will increase flexibility.
- Incorporate stretches that focus on the major muscle groups.
- Stretch at the end of the workout.
Balance Training Balance is essential. - This is where yoga can improve balance.
- Try tree pose by standing on the right foot, and the left leg bent on the right knee.
- The left thigh should be parallel to the ground.
- Raise arms overhead and make a V motion keeping the abdominal muscles tight.
- Balance for up to one minute.
- Switch to the other foot.
- Once balance is mastered on the ground, try balancing on a cushion to add instability.
- Repeat three to five times on each foot.
Common Injuries Common injuries include: - Hand and finger injuries.
- Ligament sprains in the knees and ankles.
- Muscle strains in the hip, low back, and legs.
Overuse injuries - Cheerleading is becoming a year-round sport.
- Starting with tryouts during spring.
- Teams may hold or go to organized summer cheerleading camps to learn new skills, improve skill sets, and create routines for competition.
- Continuous training and competitions increase the chance of overuse injuries.
- The wrists, elbows, knees, and ankles can be injured by repetitive stress.
More severe injuries are: - The repetitive tumbling places significant pressure on the spine and can cause stress fractures.
- Dislocation of the shoulder or elbow.
Injury Causes - Lack of arm and shoulder, foot, and ankle strength.
- Little to no core and abdominal strength.
- Flexibility problems.
- Improper conditioning.
- Unhealthy diet.
- Performing skills that are advanced for the cheerleader's current level.
Chiropractic Enhancement Chiropractic care can treat injuries and strengthen the body's musculoskeletal system to prevent injuries. Chiropractic's goal is optimal body performance by redistributing blood circulation, nerve energy flow, correct muscle positioning, and skeletal alignment. Many cheerleading teams are incorporating chiropractic. Injury Medical Chiropractic and Functional Medicine Clinic also specializes in sports medicine rehabilitation, strength training, nutrition, and health coaching. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Boden, Barry P, and Christopher G Jarvis. "Spinal injuries in sports." Neurologic clinics vol. 26,1 (2008): 63-78; viii. doi:10.1016/j.ncl.2007.12.005 Miners, Andrew L. "Chiropractic treatment and the enhancement of sport performance: a narrative literature review." The Journal of the Canadian Chiropractic Association vol. 54,4 (2010): 210-21. Mueller, Frederick O. "Cheerleading injuries and safety." Journal of athletic training vol. 44,6 (2009): 565-6. doi:10.4085/1062-6050-44.6.565 Pang, Yanbin, et al. "Premature exhaustion of mesenchymal stromal cells from myelodysplastic syndrome patients." American journal of translational research vol. 9,7 3462-3468. 15 Jul. 2017 Wan, Jing-Jing, et al. "Muscle fatigue: general understanding and treatment." Experimental & molecular medicine vol. 49,10 e384. 6 Oct. 2017, doi:10.1038/emm.2017.194
|
Can a rowing machine provide a full-body workout for individuals looking to improve fitness? Rowing Machine Today, rowing machines are widely recognized as effective fitness tools. They can be found in gyms, fitness centers, physical therapy, and sports rehabilitation clinics. Rowing is low-impact, allowing control of movement and pace, and is recommended for active recovery. It’s sometimes recommended as an exercise for individuals with early stages of osteoarthritis. Benefits The benefits include: - Rowing is a total-body workout that strengthens major muscle groups in the arms, legs, and core and increases cardiovascular endurance.
- The upper and lower body are used on every stroke.
- Strengthens and tones the muscles.
- Rowing burns significant calories without placing added stress on the joints.
- Improves endurance and heart and lung health.
Cardiovascular Fitness Rowing is a rare exercise that involves power and endurance. It is an aerobic exercise that increases the body's heart rate and oxygen, improving cardiovascular fitness. (Hansen RK, et al. 2023) Through continuous, rhythmic movement, which increases oxygen utilization, rowing enhances the heart and lungs' ability to supply oxygen to the body and works on muscular endurance. Full-Body Workout A rowing workout is a comprehensive full-body workout that simultaneously works multiple body areas and muscle groups, specifically the arms, back, core, and legs. The motion moves major muscle groups through the full range of motion, promoting flexibility and muscle tone improvements that are great for individuals with trouble with weight-bearing exercises like running. Rowing can also improve physiological markers, depending on the intensity of the workout and the heart rate zone maintained. Joint-Friendly Rowing is a low-impact exercise, making it easier on joints and suitable for individuals with joint concerns or those looking for a joint-friendly workout. The workout engages the largest muscles in a low-impact way with no pounding on the joints or excessive rotation. Burns Calories Rowing can be an efficient way to burn calories. Its cardiovascular and resistance training combination makes it an effective tool for weight management and weight loss. Alternating between higher and lower intensities can enhance calorie burning during and after the exercise session from excess post-exercise oxygen consumption (EPOC), also known as the afterburn effect. (Sindorf, M. A. G. et al., 2021) Improves Posture Maintaining a healthy posture offers numerous benefits, such as improving breathing ability, aiding in digestion, and preventing injuries. (Kim D, 2015) Rowing can be an effective workout that enhances postural strength and awareness and reduces back pain risks. Proper spine activation is necessary for efficient rowing, which also helps to pull the shoulders back. The hip flexors help to lengthen during the drive phase while the shoulders open. Proper rowing technique involves: - Dorsiflexion of the foot.
- Stretching of the Achilles tendon.
- Engaging the tibialis.
Getting Started Rowing is not too difficult to get started. Following techniques shared by experts will help improve the experience and reduce the risk of injury. Maintaining Upright Posture - The back should be straight throughout the movement.
- Brace the core muscles to keep the back from rounding while bending at the knees and hips during the movement.
- This keeps the body aligned, prevents injuries, and makes the exercise more effective.
Maintain Stroke Sequences There are four parts to the sequence: - The catch - is when you sit at the front of the machine with your knees bent and arms reaching out to hold the handle.
- The drive - is the next step, which involves pushing into the platform with your heels and driving through your legs while engaging your legs, glutes, and core. During the drive, you want to lean back slightly as you push with your legs while pulling the handle to the bottom of the rib cage.
- The finish - lean back a little more while pulling the handle to the lower chest level.
- The recovery - extend your arms forward while bending the hips to bring the torso forward, using your legs to pull back to the starting position.
Adjust Resistance Accordingly Most rowing machines have adjustable resistance settings. Beginners should start with a lower resistance level to focus on proper technique and gradually increase as they become more comfortable so that the resistance provides a challenge without compromising form. On a rowing machine, the individual should feel like they are gliding efficiently over water with strong, powerful strokes repeated for however many reps depending on the workout. Breathing Aerobic workouts require proper breathing. It is recommended to inhale during the recovery phase as you slide the seat forward and exhale during the drive phase when pushing through the legs. Breathing in sync with the rowing motion keeps the oxygen flow going, so the body maintains energy and smooth strokes. Injury Medical Chiropractic and Functional Medicine Clinic As with any fitness program, individuals should consult a healthcare professional or fitness expert, especially if pre-existing health conditions or concerns exist. At Injury Medical Chiropractic and Functional Medicine Clinic, we focus on what works for you and strive to better the body through researched methods and total wellness programs. We focus on treating patients’ injuries and chronic pain syndromes to create personalized care plans that improve ability through flexibility, mobility, and agility programs personalized to the individual. Using an integrated approach, our goal is to relieve pain naturally by restoring health and function to the body through Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine protocols. 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 available. 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 Hansen, R. K., Samani, A., Laessoe, U., Handberg, A., Mellergaard, M., Figlewski, K., Thijssen, D. H. J., Gliemann, L., & Larsen, R. G. (2023). Rowing exercise increases cardiorespiratory fitness and brachial artery diameter but not traditional cardiometabolic risk factors in spinal cord-injured humans. European journal of applied physiology, 123(6), 1241–1255. https://doi.org/10.1007/s00421-023-05146-y Sindorf, M. A. G., Germano, M. D., Dias, W. G., Batista, D. R., Braz, T. V., Moreno, M. A., & Lopes, C. R. (2021). Excess Post-Exercise Oxygen Consumption and Substrate Oxidation Following High-Intensity Interval Training: Effects of Recovery Manipulation. International journal of exercise science, 14(2), 1151–1165. Kim, D., Cho, M., Park, Y., & Yang, Y. (2015). Effect of an exercise program for posture correction on musculoskeletal pain. Journal of Physical Therapy Science, 27(6), 1791–1794. https://doi.org/10.1589/jpts.27.1791
Can participating in a favorite sport several days a week help individuals trying to get fit or maintain a certain level of health? Sports For Fitness Spending hours in the gym can sometimes feel like a chore, especially for individuals who prefer competitive or recreational sports over traditional cardiovascular and resistance training. Various sports activities require only time, energy, sufficient apparel, and the willingness to play. Here are a few sports for fitness that can help improve overall health and wellness. Cycling and Mountain Biking Cycling is one of the best sports for fitness. Whether on roads or trails, fast or slow, it is a fantastic aerobic workout and benefits the leg muscles, specifically the quads, glutes, and hamstrings. Research has shown that, especially for those with diabetes, cycling can lower the risk of premature mortality. (Mathias Ried-Larsen et al., 2021) - There are appropriate bikes for all ages and stages.
- Beginners start with paved trails.
- Intermediate to advanced levels can engage in road cycling and mountain biking.
- Road or mountain bike races for individuals looking to compete.
Racket Sports Racket sports players range from all ages and fitness levels, entry-level to highly competitive, and all provide intense workouts. - Racket sports target the muscles in the back, shoulders, arms, chest, quads, glutes, hamstrings, and core.
- Racquet sports have also been shown to lower the risk of cardiovascular disease mortality. (Pekka Oja et al., 2017)
- Combine that with the endurance, speed, balance, and agility required to compete, and individuals will quickly see how these two sports can give a phenomenal workout while also burning a ton of calories.
Golf For golf to be a fitness sport, individuals must walk all the holes while carrying or pushing the clubs. - What is needed is a supportive pair of shoes.
- Walking the course can have multiple health benefits, including cardiovascular and respiratory health. (A. D. Murray et al., 2017)
- Golf is a sport individuals can participate in at any life stage.
Water Sports Paddleboarding, rowing, kayaking, and canoeing provide a fitness solution for individuals who enjoy the outdoors. These sports increase heart rate, increase muscular endurance and strength, and burn serious calories. (Thomas Ian Gee et al., 2016) Swimming Activities that require upper and lower body muscles to work together rank high in sports for fitness. Swimming is the perfect full-body workout for anyone looking for an intense and competitive outlet that requires strength and endurance. - It is a sport or activity that is gentle on the joints. (Grace H. Lo et al., 2020)
- Swimming can be a year-round sport with various levels of competition.
Triathlon Training Triathlon training is for lifelong athletes looking to improve endurance and strength and exercise beginners who need a goal; it is the ultimate sport for fitness. - Running, biking, and swimming together challenges every muscle and significantly increases aerobic and anaerobic fitness. (Naroa Etxebarria et al., 2019)
- There's something for every fitness level, from short sprint competitions to full Ironman events.
Basketball and Volleyball Basketball and volleyball offer the physical benefits of a hard workout. These sports require sprinting, pivoting, and jumping, which engages the cardiovascular system and strengthens every muscle. Playing volleyball in the sand makes the muscles work harder. - Both sports are appropriate for most levels of fitness.
- Beginners are recommended to learn the basic skills and go through drills before moving to games or matches.
- Both sports require constant movement, increasing the risk of injury, which is why it is important to learn the fundamentals.
Talk to a healthcare provider before starting a new exercise routine or adding a new activity to an exercise regimen. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies that are available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Ried-Larsen, M., Rasmussen, M. G., Blond, K., Overvad, T. F., Overvad, K., Steindorf, K., Katzke, V., Andersen, J. L. M., Petersen, K. E. N., Aune, D., Tsilidis, K. K., Heath, A. K., Papier, K., Panico, S., Masala, G., Pala, V., Weiderpass, E., Freisling, H., Bergmann, M. M., Verschuren, W. M. M., … Grøntved, A. (2021). Association of Cycling With All-Cause and Cardiovascular Disease Mortality Among Persons With Diabetes: The European Prospective Investigation Into Cancer and Nutrition (EPIC) Study. JAMA Internal Medicine, 181(9), 1196–1205. https://doi.org/10.1001/jamainternmed.2021.3836 Oja, P., Kelly, P., Pedisic, Z., Titze, S., Bauman, A., Foster, C., Hamer, M., Hillsdon, M., & Stamatakis, E. (2017). Associations of specific types of sports and exercise with all-cause and cardiovascular-disease mortality: a cohort study of 80 306 British adults. British journal of sports medicine, 51(10), 812–817. https://doi.org/10.1136/bjsports-2016-096822 Murray, A. D., Daines, L., Archibald, D., Hawkes, R. A., Schiphorst, C., Kelly, P., Grant, L., & Mutrie, N. (2017). The relationships between golf and health: a scoping review. British journal of sports medicine, 51(1), 12–19. https://doi.org/10.1136/bjsports-2016-096625 Ian Gee, T., Caplan, N., Christian Gibbon, K., Howatson, G., & Grant Thompson, K. (2016). Investigating the Effects of Typical Rowing Strength Training Practices on Strength and Power Development and 2,000 m Rowing Performance. Journal of Human Kinetics, 50, 167–177. https://doi.org/10.1515/hukin-2015-0153 Lo, G. H., Ikpeama, U. E., Driban, J. B., Kriska, A. M., McAlindon, T. E., Petersen, N. J., Storti, K. L., Eaton, C. B., Hochberg, M. C., Jackson, R. D., Kwoh, C. K., Nevitt, M. C., & Suarez-Almazor, M. E. (2020). Evidence that Swimming May Be Protective of Knee Osteoarthritis: Data from the Osteoarthritis Initiative. PM & R: the journal of injury, function, and rehabilitation, 12(6), 529–537. https://doi.org/10.1002/pmrj.12267 Etxebarria, N., Mujika, I., & Pyne, D. B. (2019). Training and Competition Readiness in Triathlon. Sports (Basel, Switzerland), 7(5), 101. https://doi.org/10.3390/sports7050101
For individuals wanting to improve their fitness routine can incorporating wearable weights and knowing how to use them effectively help achieve health goals? Wearable Weights Adding wearable weights allows individuals to use their body weight with added resistance. This can add strength training to a routine but can also be used during walks or runs to increase cardiovascular health and aid in weight loss. Research studies have found that wearing a weighted vest reduces body weight and fat mass. This is because heavier loads increase energy expenditure for the increase in physical workload. (Claes Ohlsson, et al., 2020) Benefits Wearable weights are easy to use. - Depending on the type, they are compact and can be taken on the go.
- Wearing weights is an option for individuals with injuries or degenerative joint disease like arthritis that makes it difficult to hold or move weights.
- Exercise has been proven to be a useful tool for treating osteoarthritis. (Lei Chen, Yan Yu. 2020)
- There is no age limit for wearable weights.
- Because many are only a few pounds, they are available to anyone from adolescents to the elderly.
- Anyone can benefit from the different types of wearable weights.
Types Three main types of wearable weights include wrist weights, ankle weights, and weighted vests. - Wrist weights can replace dumbbells in some cases.
- They are typically between 1 to 10 pounds.
- Ankle weights can provide extra resistance to leg motions.
- They can be found from 1 pound up to 20 pounds.
- Weighted vests provide a full-body challenge.
- The weight choices for them vary, as most contain pockets where weight can be increased or decreased.
Using The Weights Individuals can use wearable weights as a complement to strength and cardiovascular regimens. Beginners will want to start with lighter weights worn for less time. As the body becomes stronger, it's important to increase the weight to see results. Ankle Weights - Ankle weights can be used during a strength training workout to add resistance to lower body exercises.
- As the body ages, it becomes more important to decrease the risk of falls by increasing lower limb and trunk strength.
- Wearing ankle weights is recommended to build strength, especially in older adults. (Hiroyasu Akatsu, et al., 2022)
- Individuals can wear them during a walk or run to increase the challenge.
- They can be used for a high-level core workout.
Wrist Weights - Wrist weights can be used like dumbbells and worn during a walk or a run.
- Research shows that walking with wrist weights can improve walking gait. (Hyung Suk Yang, et al., 2018)
- Wearing weights on the wrists generates a higher energy expenditure, which allows one to add intensity to a walk or run without having to increase speed. (Catherine T. Campaña, Pablo B Costa. 2017)
Weighted Vests - Wearing a weighted vest during workouts will create a full-body challenge.
- They can be used while walking or running and automatically add more difficulty.
- Another way to utilize a weighted vest is to wear it while completing a regular workout.
- Whether doing HITT, strength training, etc, individuals can wear a weighted vest.
- The weight should be evenly distributed to prevent any injuries or functional disorders to the lower body.
- Studies show no change in gait or an increased risk of injury when used correctly. (Christopher J. Gaffney, et al., 2022)
Individuals want to talk to a healthcare provider before beginning a new fitness program, and adding weights is no different, especially if there are any current or past injuries. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to contact Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Ohlsson, C., Gidestrand, E., Bellman, J., Larsson, C., Palsdottir, V., Hägg, D., Jansson, P. A., & Jansson, J. O. (2020). Increased weight loading reduces body weight and body fat in obese subjects - A proof of concept randomized clinical trial. EClinicalMedicine, 22, 100338. https://doi.org/10.1016/j.eclinm.2020.100338 Chen, L., & Yu, Y. (2020). Exercise and Osteoarthritis. Advances in experimental medicine and biology, 1228, 219–231. https://doi.org/10.1007/978-981-15-1792-1_15 Akatsu, H., Manabe, T., Kawade, Y., Masaki, Y., Hoshino, S., Jo, T., Kobayashi, S., Hayakawa, T., & Ohara, H. (2022). Effect of Ankle Weights as a Frailty Prevention Strategy in the Community-Dwelling Elderly: A Preliminary Report. International journal of environmental research and public health, 19(12), 7350. https://doi.org/10.3390/ijerph19127350 Yang, H. S., James, C. R., Atkins, L. T., Sawyer, S. F., Sizer, P. S., Jr, Kumar, N. A., & Kim, J. (2018). Effects of arm weight on gait performance in healthy subjects. Human movement science, 60, 40–47. https://doi.org/10.1016/j.humov.2018.05.003 Campaña, C. T., & Costa, P. B. (2017). Effects of walking with hand-held weights on energy expenditure and excess postexercise oxygen consumption. Journal of exercise rehabilitation, 13(6), 641–646. https://doi.org/10.12965/jer.1735100.550 Gaffney, C. J., Cunnington, J., Rattley, K., Wrench, E., Dyche, C., & Bampouras, T. M. (2022). Weighted vests in CrossFit increase physiological stress during walking and running without changes in spatiotemporal gait parameters. Ergonomics, 65(1), 147–158. https://doi.org/10.1080/00140139.2021.1961876
Can weight and strength training increase speed and power in athletes that participate in throwing sports? Throwing Sports Top-throwing athletes have amazing arm speed. To succeed in throwing sports athletes need to be able to generate quick explosive power. This means the ability to propel the arm forward with substantial velocity for maximum object delivery like a baseball, javelin, hammer throw, shot put, discus, etc. Combined with sports technique training, throwing strength and power can be increased by training with weights. Here is a three-phase training plan to improve throwing performance. Full Body - The arm provides only one part of the delivery process.
- The legs, core, shoulders, and general flexibility need to work cooperatively to exert maximum thrust and achieve maximum object speed.
- The natural ability to throw fast with power is largely determined by an individual's muscle type, joint structure, and biomechanics. (Alexander E Weber, et al., 2014)
Preparation - Preparation should provide all-around muscle and strength conditioning for early pre-season conditioning.
- Athletes will be doing throwing training as well, so fieldwork will need to be able to fit in.
- It is recommended not to do weight training prior to throwing practice.
- Do the session on a separate day if possible.
Frequency Type Exercises - Warm-up
- Squat or leg press
- Bench-press or chest press
- Deadlift
- Crunch
- Seated cable row
- Triceps pushdown
- Lat pulldown
- 3 sets of 12
- Cool-down
Rest - Between sets 60 to 90 seconds.
Weight Training - This stage will focus more on the development of strength and power. (Nikolaos Zaras, et al., 2013)
- This leads to the start of competition and tournament play.
Frequency Type - Strength and power - 60% to 70% for one-rep max/1RM
- The one-repetition maximum test, known as a one-rep max or 1RM, is used to find out the heaviest weight you can lift once.
- When designing a resistance training program, individuals use different percentages of their 1RM, depending on whether they’re lifting to improve muscular strength, endurance, hypertrophy, or power. (Dong-Il Seo, et al., 2012)
Exercises - 5 sets of 6
- Romanian deadlift
- Incline bench press (Akihiro Sakamoto, et al., 2018)
- Hang clean press
- Single-leg squats
- Back squat
- Lat pulldown
- Pull-ups
- Combo crunches
Rest - Between sets 2 to 3 minutes
Competition - This stage focuses on maintaining strength and power. (Nikolaos Zaras, et al., 2013)
- Throwing practice and competition are the priorities.
- Before competition begins, take a 7- to 10-day break from heavyweight sessions while maintaining throwing workouts.
- Weight training during competition should provide maintenance.
Frequency Type - Power - lighter loads and faster execution than in the preparation stage.
Exercises - 3 sets of 10
- Rapid movement, 40% to 60% of 1RM.
- Squats
- Power hang clean and press
- Romanian deadlift
- Lat pulldown
- Incline bench press
- Crunches
Rest - Between sets 1 to 2 minutes.
Training Tips - Athletes have individual needs, so a general program like this needs modification based on age, sex, goals, skills, competitions, etc.
- A certified strength and conditioning coach or trainer could help develop a fitness plan that can be adjusted as the athlete progresses.
- Be sure to warm up prior to weight training and cool down afterward.
- Don't try to train through injuries or try to progress too fast - it is recommended not to throw or do weights when treating or recovering from an injury. (Terrance A Sgroi, John M Zajac. 2018)
- Focus on the fundamentals and practice proper form.
- Take a few weeks off at the end of the season to recover after hard training and competition.
General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Weber, A. E., Kontaxis, A., O'Brien, S. J., & Bedi, A. (2014). The biomechanics of throwing: simplified and cogent. Sports medicine and arthroscopy review, 22(2), 72–79. https://doi.org/10.1097/JSA.0000000000000019 American College of Sports Medicine (2009). American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Medicine and science in sports and exercise, 41(3), 687–708. https://doi.org/10.1249/MSS.0b013e3181915670 Zaras, N., Spengos, K., Methenitis, S., Papadopoulos, C., Karampatsos, G., Georgiadis, G., Stasinaki, A., Manta, P., & Terzis, G. (2013). Effects of Strength vs. Ballistic-Power Training on Throwing Performance. Journal of sports science & medicine, 12(1), 130–137. Seo, D. I., Kim, E., Fahs, C. A., Rossow, L., Young, K., Ferguson, S. L., Thiebaud, R., Sherk, V. D., Loenneke, J. P., Kim, D., Lee, M. K., Choi, K. H., Bemben, D. A., Bemben, M. G., & So, W. Y. (2012). Reliability of the one-repetition maximum test based on muscle group and gender. Journal of sports science & medicine, 11(2), 221–225. Sakamoto, A., Kuroda, A., Sinclair, P. J., Naito, H., & Sakuma, K. (2018). The effectiveness of bench press training with or without throws on strength and shot put distance of competitive university athletes. European journal of applied physiology, 118(9), 1821–1830. https://doi.org/10.1007/s00421-018-3917-9 Sgroi, T. A., & Zajac, J. M. (2018). Return to Throwing after Shoulder or Elbow Injury. Current reviews in musculoskeletal medicine, 11(1), 12–18. https://doi.org/10.1007/s12178-018-9454-7
Fitness, exercising, weight, and strength training programs use terms like sets, reps, and rest intervals. Knowing what they mean and how to use them for optimal results is important to achieve health goals. An individual's training program will differ in the weights, reps, sets, rest intervals, and execution speed depending on whether the training is for fitness, muscle growth, strength, power, or endurance. Here we offer a strength training guide on understanding these terms and how they apply to a workout program. Strength Training Guide Reps - Rep means repetition.
- A rep is one completion of an exercise, such as one bench press, or one bicep curl.
- So, one bicep curl equals one rep, and 10 bicep curls equals 10 reps.
- Reps make up a set, which is typically the total number of reps done before taking a break.
- A repetition maximum - 1RM is an individual's personal best or the most they can lift once in a single repetition.
- A 10RM would be the most an individual could lift and successfully perform 10 reps with proper form.
Sets - A set is a series of repetitions performed sequentially.
- For example, one set of bench presses could be eight reps
- Sets are designed according to the individual's workout program.
Rest - The rest interval is the time of resting between sets that allow the muscles to recover.
- The rest period between sets can range from 30 seconds to two minutes.
- Exercises can have short or long rests between reps.
- The ideal rest period depends on the objective of the workout and health goals.
- Muscle hypertrophy/building: 30 to 60 seconds
- Muscle endurance: 30 to 60 seconds
- Strength: 2 to 5 minutes
- Power: 1 to 2 minutes
- It's important to time rest between sets.
- Not resting long enough and starting with another set too soon can fatigue the muscles too soon, increasing the risk of injury.
- Resting too long between reps can cool the muscles down and release tension before starting again.
Execution Speed - The speed at which one rep of an exercise is performed is contraction velocity.
- Concentric - shortening of the muscle is often the lifting part of a rep.
- Eccentric - lengthening of the muscle, often the lowering part of a rep helps to build muscle mass.
- Strength: 1 to 2 seconds concentric and eccentric
- Hypertrophy: 2 to 5 seconds concentric and eccentric
- Endurance: 1 to 2 seconds concentric and eccentric
- Power: Less than 1 second concentric and 1 to 2 seconds eccentric
Choosing Weights The distribution of repetitions against a percentage of 1RM maximum lift is as follows. This example uses a bench press where 1RM is 160 pounds. - 100% of 1RM: 160 pounds, 1 repetition
- 60% of 1RM: 96 pounds, warm-up reps
- 85% of 1RM: 136 pounds, 6 repetitions
- 67% of 1RM: 107 pounds, 12 repetitions
- 65% of 1RM: 104 pounds, 15 repetitions
An individual should be able to do one lift at 1RM, six reps at 85%, 15 reps at 65%, and so on. Goals to Build a Program A training program is a schedule of exercise types, frequency, intensity, and volume, for weight training or any other type of fitness training. Individuals can devise various combinations of sets, reps, rest, and exercise types to find what works best for them. A qualified strength and conditioning trainer can help develop a program. The variables can be adjusted and include: - Exercise selection
- Weights or resistance used
- Number of reps
- Number of sets
- Execution speed
- Rest time between sets
- Rest time between training sessions and days of the week
General Fitness - A basic strength training fitness program targets strength and muscle-building.
- Between eight and 15 repetitions for two to four sets will help achieve both.
- Choose eight to 12 exercises, making sure to hit the lower and upper body and core.
Strength - Building strength uses the most weight, the least number of reps, and the longest rest periods.
- The neuromuscular system responds to heavy weights by increasing the body's ability to lift heavy loads.
- For example, individuals with a strength goal could use a 5x5 system.
- This means five sets of five repetitions.
Muscle Growth - Muscle growth and bodybuilding training use lighter weights, more reps, and less rest periods.
- Muscle requires metabolic stress to increase in size.
- This means working the muscles to the point where lactate builds and the muscle suffers internal damage, sometimes called "training to failure."
- Then resting and proper nutrition help muscle repair and the muscle grows larger in the process.
- A program could be three sets of 8 to 12 reps, with loads that reach or near the failure point on the last few reps.
Power - Power training uses slightly lighter weights, takes longer rest periods, and focuses on execution speed.
- Power is the ability to move an object at high speed.
- Each push, pull, squat, or lunge is done at a quick tempo.
- This type of training requires practicing the acceleration of a lift, resting properly, and repeating.
Muscular Endurance - Endurance weight training requires more reps in each set, up to 20 or 30, with lighter weights.
- Individuals should ask themselves what is the day-to-day physical activity that requires the most muscular endurance?
- For example, runners will want to concentrate on increasing endurance in their legs.
- Swimmers may shift and focus on their arms one day then legs another.
General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Liu, Chiung-Ju, and Nancy K Latham. “Progressive resistance strength training for improving physical function in older adults.” The Cochrane Database of systematic reviews vol. 2009,3 CD002759. 8 Jul. 2009, doi:10.1002/14651858.CD002759.pub2 Loturco, Irineu, et al. “Muscle Contraction Velocity: A Suitable Approach to Analyze the Functional Adaptations in Elite Soccer Players.” Journal of sports science & medicine vol. 15,3 483-491. 5 Aug. 2016 Rønnestad, B R, and I Mujika. “Optimizing strength training for running and cycling endurance performance: A review.” Scandinavian Journal of Medicine & Science in Sports vol. 24,4 (2014): 603-12. doi:10.1111/sms.12104 Suchomel, Timothy J et al. “The Importance of Muscular Strength: Training Considerations.” Sports medicine (Auckland, N.Z.) vol. 48,4 (2018): 765-785. doi:10.1007/s40279-018-0862-z Tøien, Tiril, et al. “Maximal strength training: the impact of eccentric overload.” Journal of Neurophysiology vol. 120,6 (2018): 2868-2876. doi:10.1152/jn.00609.2018 Westcott, Wayne L. “Resistance training is medicine: effects of strength training on health.” Current sports medicine reports vol. 11,4 (2012): 209-16. doi:10.1249/JSR.0b013e31825dabb8
For individuals starting an exercise program and professional athletes, training must be well-spent to develop fitness and specific sports skills. It is important to remember basic athletic training concepts to ensure you are making the most of the workouts. Working one-on-one with a sports medicine doctor, chiropractor, physical therapist, or personal trainer can help individuals achieve fitness goals. Athletic Training Checklist Abilities and Interests - Individuals need to enjoy the training to stick with the program long enough to see results.
- Rather than picking a generic program or doing what everyone else is doing, adjust workout time and intensity to fit your lifestyle, current fitness level, and ability to push when needed.
- Choose a workout routine that meets your personal goals.
- Working with a trainer is highly recommended if you don't know where to begin.
- For more advanced individuals, a personal trainer is a great way to fine-tune a fitness plan.
Keep It Simple - Athletic training involves consistency and focus.
- Simplify the training by alternating hard, easy, long, and short workouts and sports skills practice.
- Remember to enjoy the workouts and listen to your body.
Be Mindful of Overtraining - The body does not get stronger by constantly training.
- The body needs to rest and be allowed to recover to develop.
- Fitness is built by alternating workouts with recovery.
- The best way to avoid overtraining is to listen to your body.
- If your heart rate remains elevated after sleeping, or the legs feel heavy, and if motivation fades, more rest may be needed.
- For individuals who train year-round, taking a week off every three months is recommended, and it is also the time to change the training routine.
Variation - Vary the workouts and intensity to enjoy a well-rounded routine that can help avoid burnout or plateauing.
- Alternate training intensity and workout time.
- Even training programs you enjoy can gradually lose physical efficiency if not changed.
- To improve, variation is needed to challenge the body in different ways.
- Workouts should be modified every month.
- Cross-training is another great way to vary a routine and improve fitness.
Training Flexibility - Training consistency is what matters.
- Don't worry if you have to miss a day.
- Continue with the training plan.
Realistic Goals - Finding a balance when setting goals between what you want to achieve and what you can do.
- Be honest about fitness levels and potential.
- If you are new to a sport or fitness routine, take it slow until you know what your body can accomplish to decrease the risk of injury.
Patience - It takes time and consistency to build up fitness and performance.
- Avoid falling into the mindset that more is better.
- This can result in injuries and loss of motivation.
Consistency - Even when starting with short workouts, doing them regularly is important.
- Avoid falling victim to working out hard only on weekends and doing nothing during the week.
- Injuries are much more common when exercise is inconsistent.
Nutrition - Sports nutrition and hydration go are vital to improving your ability to exercise and train.
- Individuals on a regular exercise routine should reassess their nutrition plan.
Proper Equipment - Sports injury prevention begins by using the right equipment.
- Whatever sport or exercise routine, ensure the equipment and footwear work and fit properly.
- Pads, helmets, and mouthguards are made to help protect athletes and should be utilized.
General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References American Dietetic Association, Dietitians of Canada, American College of Sports Medicine, Rodriguez NR, DiMarco NM, Langley S. American College of Sports Medicine Position Stand: Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise. 2009;41(3):709-731. doi:10.1249/mss.0b013e31890eb86. Beaupre, Justin, et al. “Athletic Training and Population Health Science.” Journal of athletic training vol. 57,2 (2022): 136-139. doi:10.4085/314-19 Garber CE, Blissmer B, Deschenes MR, et al. Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults. Medicine & Science in Sports & Exercise. 2011;43(7):1334-1359. doi:10.1249/mss.0b013e318213fefb. Halson, Shona L, and Laura E Juliff. “Sleep, sport, and the brain.” Progress in brain research vol. 234 (2017): 13-31. doi:10.1016/bs.pbr.2017.06.006 Jeukendrup, Asker E. “Periodized Nutrition for Athletes.” Sports medicine (Auckland, N.Z.) vol. 47, Suppl 1 (2017): 51-63. doi:10.1007/s40279-017-0694-2 Kreher JB, Schwartz JB. Overtraining Syndrome: A Practical Guide. Sports Health. 2012;4(2):128-138. doi:10.1177/1941738111434406. Mujika, Iñigo. “Quantification of Training and Competition Loads in Endurance Sports: Methods and Applications.” International Journal of sports physiology and Performance vol. 12, Suppl 2 (2017): S29-S217. doi:10.1123/ijspp.2016-0403
A big part of sports is avoiding and preventing injuries, as injury prevention is far better than rehabilitation and recovery. This is where prehabilitation comes in. Prehabilitation is a personalized, constantly evolving, and developing strengthening exercise program. The program aims to provide sports-specific targeted exercises and activities to maintain athletes' physical abilities and mental preparedness for their sport. The first step is for an athletic trainer, sports chiropractor, and physical therapist to examine the individual. Prehabilitation Everybody is different when it comes to developing an effective prehabilitation program. Every individual's program should be progressive and re-evaluated to adapt and adjust to the athlete's needs. The first step is learning to prevent injuries and following basic injury prevention protocols. Knowing what to do when the body sustains an injury, like home treatment and when it's time to see a doctor. Athletes Athletes of all levels are recommended to incorporate a prehabilitation program into their training. As athletes engage in their sport, their bodies adjust to the physical demands of practicing, playing, and training. Imbalances can happen naturally with normal activity but become more pronounced with each practice, game, and training session and often are the cause of injury. The repetitive movements and regular stresses can cause neuromusculoskeletal symptoms to present. This includes: - Tightness of muscle groups.
- Pain and discomfort symptoms.
- Stabilization issues.
- Strength imbalances.
Program A chiropractic therapist will measure the individual's range of motion and strength, biomechanics, evaluate medical history, and present health status. Individuals with an injury or a condition can also benefit from prehabilitation. - Each program is personalized and will address total body balance, sports-specific needs, and weaknesses.
- The exercises will balance strength, coordination, range of motion, and stabilization.
- The premise is looking at and comparing movements from left to right, front to back, and upper to lower body.
- Activities can be subtle, focused exercises or a complex movement sequence to stabilize or improve a specific skill.
- Programs focus on strengthening and stabilizing the core, abdominals, hips, and back.
- Instability is common and often presents from a lack of core training, as athletes tend to focus on what parts of the body their specific sport utilizes, leaving the core without a regular training routine.
- A prehabilitation program has to be constantly updated to adjust to the individual's progress.
- Tools like foam rollers, balance boards, weights, and exercise balls are used.
Training Prehabilitation should start before any acute or chronic injury occurs, but often it takes a few injuries for individuals to decide to get into a prehabilitation program. Depending on an athlete's training cycle, prehabilitation can be incorporated into practice or as an independent workout and become part of an athlete's training routine. A session can include the following: - Warm-up and cool-down exercises.
- Exercises to perform while resting or waiting during practice.
- A targeted workout on specific weaknesses.
- A complete workout for days off or active rest days.
- Mini workouts for when traveling and recovery days.
For athletes, feeling challenged and motivated can be the difference between success and failure. Working with a trainer, sports chiropractor, and therapists who know sports, understand athletic needs, and communicate well, will contribute to a successful prehabilitation program. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Durrand, James et al. “Prehabilitation.” Clinical medicine (London, England) vol. 19,6 (2019): 458-464. doi:10.7861/clinmed.2019-0257 Giesche, Florian, et al. "Evidence for the effects of prehabilitation before ACL-reconstruction on return to sport-related and self-reported knee function: A systematic review." PloS one vol. 15,10 e0240192. 28 Oct. 2020, doi:10.1371/journal.pone.0240192 Halloway S, Buchholz SW, Wilbur J, Schoeny ME. Prehabilitation Interventions for Older Adults: An Integrative Review. Western Journal of Nursing Research. 2015;37(1):103-123. doi:10.1177/0193945914551006 Smith-Ryan, Abbie E et al. "Nutritional Considerations and Strategies to Facilitate Injury Recovery and Rehabilitation." Journal of athletic training vol. 55,9 (2020): 918-930. doi:10.4085/1062-6050-550-19 Vincent, Heather K, and Kevin R Vincent. "Rehabilitation and Prehabilitation for Upper Extremity in Throwing Sports: Emphasis on Lacrosse." Current sports medicine reports vol. 18,6 (2019): 229-238. doi:10.1249/JSR.0000000000000606 Vincent, Heather K et al. "Injury Prevention, Safe Training Techniques, Rehabilitation, and Return to Sport in Trail Runners." Arthroscopy, sports medicine, and rehabilitation vol. 4,1 e151-e162. 28 Jan. 2022, doi:10.1016/j.asmr.2021.09.032
Too much running can lead to burnout and injuries for even the most hard-core runners and running enthusiasts. Cross-training can be a great way to work through unmotivated phases. Beginners and experienced runners will hit periods when they become bored or uninspired to run. Individuals dealing with injuries need to take time off from running during recovery. Once they are healed enough to engage in physical activity, doctors, trainers, physical therapists, and sports chiropractors recommend low-impact cross-training activities, like swimming or water running/aqua jogging, to lessen the stress on the muscles and joints and help injured athletes maintain their fitness and cope with the frustration of not being able to participate. Cross Training Cross-training is any sport or physical activity/exercise that supplements an athlete's main sport. Whether a beginner or veteran, it balances the muscle groups because it strengthens muscles that don't get worked out and/or are used less during running. This decreases the chances of worsening the injury and prevents future injuries. Added benefits: - Improves other areas of the body.
- Improves cardiovascular fitness.
- Cross-training can help avoid getting bored with running.
- Gives runners a mental break.
- Individuals can continue to train while letting injuries heal.
Individuals dealing with an injury may need to train more frequently as part of a rehabilitation and strength training treatment plan. A doctor, chiropractor, or physical therapist will recommend how much cross-training and type of activities will be the most beneficial for the specific injury. Activities Swimming Swimming is an excellent cross-training activity because it's not weight-bearing, giving the leg muscles and joints a break. - It builds strength and endurance and improves flexibility.
- It balances working the upper body while giving the legs a break.
- Swimming is a good way to recover after a long run.
- Helps individuals prone to running injuries or are healing from an injury.
- Relaxing and meditative.
Water Running - Water running can help with injuries and/or be used in strength training.
- It's also a great way to run during hot and humid weather.
Cycling or Spinning - Cycling and spin classes are low-impact.
- Provide increased cardiovascular fitness and strength.
- Exercises other muscle groups, especially the quads and glutes.
Elliptical Training An elliptical machine provides a whole-body cardiovascular workout with the feel of cross-country skiing, stair climbing, and walking. - The machine can be programmed to move forward or backward to work all the major muscles in the legs.
- The muscles used are similar to those used when running.
- It is a low-impact alternative when injured.
Pilates - Pilates is a form of exercise that emphasizes core strength and flexibility.
- Pilates can help increase flexibility, reduce tight muscles, and be recommended for active recovery.
Rowing Rowing is an excellent cardiovascular, low-impact activity. - Strengthens the upper body, hips, and buttocks.
- Proper technique will maximize the benefits and prevent injury.
Yoga Yoga provides some of the same benefits as strength training. - Uses body weight as resistance to strengthen and stretch muscles.
- Improves flexibility and mobility.
- Way to relax after an intense run or workout.
Taking Time Off Taking days off from running each week to participate in cross-training activities can help maintain motivation. - Recreational runners can supplement three to four days of running with two to three days of cross-training.
- Competitive runners who run four to six days a week can substitute low-intensity cross-training for a light run or a rest day one to two days a week.
- It helps runners add more exercise without risking overuse injuries.
- Increases muscle strength and flexibility, and core stability.
General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to contact Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Alves de Araújo, Maria Erivânia, et al. "The effectiveness of the Pilates method: reducing the degree of non-structural scoliosis, and improving flexibility and pain in female college students." Journal of bodywork and movement therapies vol. 16,2 (2012): 191-8. doi:10.1016/j.jbmt.2011.04.002 Baltich, Jennifer, et al. "The effects of isolated ankle strengthening and functional balance training on strength, running mechanics, postural control and injury prevention in novice runners: design of a randomized controlled trial." BMC musculoskeletal disorders vol. 15 407. 4 Dec. 2014, doi:10.1186/1471-2474-15-407 Casado, Arturo, et al. "Training Periodization, Methods, Intensity Distribution, and Volume in Highly Trained and Elite Distance Runners: A Systematic Review." International journal of sports physiology and performance vol. 17,6 (2022): 820-833. doi:10.1123/ijspp.2021-0435 Claudino, João Gustavo, et al. "CrossFit Overview: Systematic Review and Meta-analysis." Sports medicine - open vol. 4,1 11. 26 Feb. 2018, doi:10.1186/s40798-018-0124-5 Schlegel, Petr. "CrossFit® Training Strategies from the Perspective of Concurrent Training: A Systematic Review." Journal of sports science & medicine vol. 19,4 670-680. 19 Nov. 2020 Tanaka, H, and T Swensen. "Impact of resistance training on endurance performance. A new form of cross-training?." Sports medicine (Auckland, N.Z.) vol. 25,3 (1998): 191-200. doi:10.2165/00007256-199825030-00005
Field hockey is one of the world's oldest team sports, dating back to the classical Greek era. It also is recognized as one of the oldest college sports in America. It is a game where teams composed of 11 players, including one goalkeeper, come together on a field and use hockey sticks to drive a ball into a net to score points. The winner is determined by whoever has the most points at the end of the game. The sport requires high aerobic and anaerobic fitness to provide endurance, strength to position, trap, pass, and hit the ball, push and flick the ball, and acceleration/speed and agility. Here we look at the basic fitness components and chiropractic care benefits. Field Hockey Aerobic Fitness Field hockey players need to have high levels of endurance to perform. The game consists of 2 35 - minute halves, with a 10-minute break, plus stoppages. This consistent use of energy and muscular strength requires the cardiovascular system to supply oxygen through the blood. - A conditioning workout should include long-distance and interval training.
- Long-distance running or biking is a great way to build up the endurance to run back and forth on the field.
- To keep workouts fun, alternate between long-distance and interval.
Strength and Power Players need to be physically strong to power through an opponent, drive the ball, or push the ball out from another player's stick. Incorporating exercises that strengthen the entire body will help. - Body-weight workouts will work if you don't have access to a gym or weights.
- Squats, glute bridges, and lunges can help build a strong lower body.
- Push-ups and tricep dips are great for the upper body.
Lower body injuries are common. The risk can be reduced by 50% through regular participation in a strength training program with a resistance component, such as neuromuscular training. Agility - The ability to change direction quickly is important, as players will change direction at least every 5 seconds during a game.
- Players should include interval training to increase quickness and agility.
- Common agility drills are ladder drills, lateral sprints, and hill climbs.
Flexibility - Healthy hamstring and lower back flexibility maintain stability and balance, which is also important for injury prevention.
- Yoga and simple stretches increase flexibility.
Field hockey fitness is about perfecting moves to become an automatic reaction. Chiropractic Benefits After putting their body through intense training, players can benefit from sports massage and chiropractic. Benefits include: Increased Range of Motion The sport requires a wide range of motion. A misaligned area like the spine and hips causes weakness in the muscles and tendons near the joints causing the player to take on awkward positioning that can lead to various neuromusculoskeletal issues and injuries. Chiropractic reset and realignment maintain body flexibility, muscle relaxation, optimal circulation and strengthen the areas causing weakness. Enhanced Balance and Coordination Balance and coordination are critical as the players sprint, shift, twist, and turn. The eyes and ears are the main balance components, but the nervous system plays a role. Chiropractic spinal alignment increases the nervous system's function of sending signals to the rest of the body. Speeds up Recovery From Injury Chiropractic helps heal injury quicker because fluids and nutrients released after an adjustment will move toward the damage expediting healing. Chiropractic breaks up scar tissue and trigger points to rebuild that strength and stamina without the risk of worsening or further injury. Chiropractic care will improve how the central nervous system communicates with the rest of the body. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Espí-López, Gemma V et al. “Effect of manual therapy versus proprioceptive neuromuscular facilitation in dynamic balance, mobility and flexibility in field hockey players. A randomized controlled trial.” Physical therapy in sport: official journal of the Association of Chartered Physiotherapists in Sports Medicine vol. 32 (2018): 173-179. doi:10.1016/j.ptsp.2018.04.017 Krzykała, M et al. “Does field hockey increase morphofunctional asymmetry? A pilot study.” Homo : internationale Zeitschrift fur die vergleichende Forschung am Menschen vol. 69,1-2 (2018): 43-49. doi:10.1016/j.jchb.2018.03.003 Reilly, T, and A Borrie. “Physiology applied to field hockey.” Sports medicine (Auckland, N.Z.) vol. 14,1 (1992): 10-26. doi:10.2165/00007256-199214010-00002 Tapsell, Liam C et al. “Validity and Reliability of a Field Hockey-Specific Dribbling Speed Test.” Journal of strength and conditioning research vol. 36,6 (2022): 1720-1725. doi:10.1519/JSC.0000000000003700
Table tennis is a sport that individuals of all ages and abilities can play. The small scale and reduced movement make it more accessible. It has become more physical, with professional players making fitness an important part of their training. However, at all levels, it offers moderate-intensity activity, which is good for the heart, mind, and body. Recreational table tennis has been found to increase concentration, stimulate brain function, help develop tactical thinking skills and hand-eye coordination, and provide aerobic exercise and social interaction. Table Tennis The setup and rules are similar to tennis and can be played solo or in doubles. The skills needed to develop are learning to hit and control the ball consistently. Table tennis can be complex, with various shots, spins, and styles, but the foundational skills required include: Proper Footwork - Although the body does not move that far, footwork is essential with the quick movements that are made in a short period.
- Basic footwork techniques include fast dynamic movement, balance, and weight distribution.
Serving - Basic serving is necessary to get the point going.
- There are many types of service in table tennis, but the major ones are the forehand and backhand serve.
Forehand and Backhand Strokes - Different stroke styles can be used, but forehand and backhand strokes are the most common.
- Learning how the body activates and responds to the swing, the point of contact and the follow-through of each stroke is essential to get the most out of each stroke.
Speed and Agility - Table tennis is a fast-twitch muscle sport that utilizes quick bursts of energy and explosive strength.
- Coaches and players use a combination of hybrid, high-intensity, and functional training to condition the body.
- High-intensity interval training incorporates explosive movements, like squat jumps, to activate the muscles and the anaerobic threshold.
Hand-eye coordination - Playing improves hand-eye coordination skills and stimulates mental alertness and concentration.
- This is great for sharpening overall reflexes.
Health Benefits Table tennis offers several health benefits that include: - It is a social sport that provides a fun way to spend time with family and friends.
- The overall risk for injury is low.
- Easy on the muscles and joints.
- Increases energy.
- Improves balance.
- Improves reflexes.
- Burns calories.
- Keeps the brain sharp.
- Relieves stress.
General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Biernat, Elżbieta, et al. "Eye on the Ball: Table Tennis as a Pro-Health Form of Leisure-Time Physical Activity." International journal of environmental research and public health vol. 15,4 738. 12 Apr. 2018, doi:10.3390/ijerph15040738 Picabea, Jon Mikel, et al. "Physical Fitness Profiling of National Category Table Tennis Players: Implication for Health and Performance." International journal of environmental research and public health vol. 18,17 9362. 4 Sep. 2021, doi:10.3390/ijerph18179362 Pilis, Karol, et al. "Body composition and nutrition of female athletes." Roczniki Panstwowego Zakladu Higieny vol. 70,3 (2019): 243-251. doi:10.32394/rpzh.2019.0074 Zagatto, Alessandro Moura, et al. "Energetic demand and physical conditioning of table tennis players. A study review." Journal of sports sciences vol. 36,7 (2018): 724-731. doi:10.1080/02640414.2017.1335957 Zhu, Ke, and Lina Xu. "Analysis on the Influence of Table Tennis Elective Course on College Students' Health." Journal of healthcare engineering vol. 2022 8392683. 17 Jan. 2022, doi:10.1155/2022/8392683
All sports differ in the relative importance of various physical skills contributing to the game and individual performance. Baseball is a precision sport with fast, explosive movements and full-body activity. The ability to repeatedly perform near maximum level with little rest is necessary for baseball players. Baseball training involves a multidimensional approach that focuses on speed, agility, and strength in a way that is relative to the motions and requirements of the sport. Baseball Training Trainers have to assess the unique needs of the sport and determine the time needed to improve each quality within the athlete. They should focus on the following: - Improving core strength and trunk rotation.
- Increasing shoulder stability and strength.
- Improving quick reactive movements.
- Increasing explosiveness.
- Improving running, throwing, and bat speed.
- Injury prevention.
Baseball training workouts are targeted at increasing running speed, bat speed, pitching, and throwing velocity that breaks down the muscle groups for improving performance while decreasing the risk of injury. Training consists of combined conditioning that includes: - Sprinting
- Interval runs
- Jump rope
- High-intensity cardio
- Strength training
Rotational Movements - Players often lack abdominal or core strength.
- One of the main aspects of baseball is the hitting and throwing that is done in a rotational movement and are explosive.
- Players are recommended to train rotationally with light weights and high speed.
- Exercises emphasizing rotating the hips and torso with resistance, including cable and pulley machines, dumbbell workouts, and medicine ball workouts, are effective.
- Abdominal crunches and various rotational twists with a medicine ball can develop a strong muscular base in this area.
- This will improve strength and power in the core area, which is vital for swinging a bat and throwing.
Shoulder and Rotator Cuff Work - High stress is placed on the shoulder joint and the rotator cuff muscles.
- Pitching happens at the shoulder joint and is one of the fastest human movements.
- Repetitive stress increases the risk of injury.
- Exercises that strengthen the anterior and posterior shoulder muscles in a balanced manner are recommended.
- Shoulder flexibility is necessary to allow external rotation when throwing at high speeds.
- Deceleration is the area of pitching where injuries happen most.
- Plyometric shoulder and upper body exercises can help with the explosive pitching motion.
Explosive Speed Bat Speed - Players need increased lower body and core strength to develop power in the swing.
- The muscles require rotational training at a high velocity.
- Strong hip and leg muscles initiate the swing.
- The core area transfers the rotational speed to the torso.
- The arms complete the swing.
- The efficient transfer of force from the lower body to the upper body or the kinetic chain principle requires balance for optimal transfer.
- Strong lats, triceps, and forearms facilitate optimal bat acceleration during ball contact.
- Forearm and triceps exercises, squats, bench presses, and pull-ups are recommended.
Throwing Velocity - Throwing a baseball at high velocity is a full-body movement that requires total body development.
- Strong leg, hip, and core muscles are necessary to transfer power from the ground, up through the lower body, to the torso, and then the arm and hand to generate a fast, whipping ball release.
- Weighted or medicine ball exercises can improve velocity.
- This will improve generating power in the throwing muscles.
- The objective is to build power utilizing a heavy and then a light load to build arm speed, and using proper form will improve throwing velocity safely.
- Proper trunk rotation during arm cocking and strength and flexibility training should involve trunk rotational exercises to develop the obliques so that maximum arm speed can be generated.
Biomechanical Analysis Video analysis of a player includes: - Pitching mechanics
- Hitting mechanics
- Fault correction
- Feedback
- Assessing progress
Mental and Emotional Skills - Mental and emotional skills training helps players deal with success, failure, and game pressure.
- Players have to deal with consistent failure and remain confident.
General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Ellenbecker, Todd S, and Ryoki Aoki. “Step-by-Step Guide to Understanding the Kinetic Chain Concept in the Overhead Athlete.” Current reviews in musculoskeletal medicine vol. 13,2 (2020): 155-163. doi:10.1007/s12178-020-09615-1 Fleisig, Glenn S et al. “Biomechanical Analysis of Weighted-Ball Exercises for Baseball Pitchers.” Sports health vol. 9,3 (2017): 210-215. doi:10.1177/1941738116679816 Rhea, Matthew R, and Derek Bunker. “Baseball-specific conditioning.” International journal of sports physiology and performance vol. 4,3 (2009): 402-7. doi:10.1123/ijspp.4.3.402 Seroyer, Shane T et al. “The kinetic chain in overhand pitching: its potential role for performance enhancement and injury prevention.” Sports health vol. 2,2 (2010): 135-46. doi:10.1177/1941738110362656
Football season is here, and the sport demands healthy, strong bodies. It is explosive, with high-intensity plays lasting between 2-15 seconds. Strength and power are put out in a few moments then the player rests up and does it again. A football training chiropractor can take players to another level with therapeutic massage, body strengthening, and rehabilitation so that players can enjoy a healthy injury-free season. Football Training Stretching and Warm-Up Stretching and a dynamic warm-up are essential to strengthening the body and preventing injury. Stretching is necessary to increase the range of motion in the muscles, especially when the body is in an awkward position; it can adapt. A dynamic warm-up increases the core temperature of the muscles and prepares the muscles, joints, and nervous system for the physical event. The critical muscles are the hip flexors, hamstrings, and calves. The warm-up consists of a series of progressive movement drills that include: Proper stretching, followed by a dynamic warm-up, will maximize performance. Cardio, Aerobic, and Anaerobic Fitness - Cardio training increases oxygen and blood circulation to play for a long time without getting tired.
- Aerobic fitness increases oxygen and provides endurance to break through or enhance tackles, sustained effort, and strength.
- Anaerobic fitness utilizes high-intensity exercises to challenge the body without using a lot of oxygen like cardio and aerobics do.
- All are important, especially for players playing the whole or most of the game.
Core Strength The core is where power and strength come from. It refers to the muscles around the trunk and pelvis, including the diaphragm, abdominal wall, low back, and hips. Reinforcing the core will enhance balance, stability, and efficiency and reduce the risk of injury. The core muscles under the washboard abs link upper-body power with lower-body torque. In-season strength training provides a progressive buildup to optimal fitness and performance. The focus is on the following: - Speed maintenance.
- Aerobic and anaerobic fitness.
- Strength and power.
- Emphasis on injury prevention training stabilizer muscles for balance and agility.
A core workout could consist of the following: It is recommended to allow at least two days between training sessions and games. Avoid strength training on the same day as working out on the field. - Rest entirely from strength training for one week in five.
- Light workouts are fine.
Hydration Football players have unique hydration needs due to the exposure to extreme heat or cold while wearing heavy equipment. Top-rated athletic trainers monitor weather conditions, length and time of day at practice and games, and the hydration levels of each player. Hydration recommendations include: - Hydrate before, during, and after practices and games.
- Two to three hours before the game, drink 17 to 20 fluid ounces of water or a sports drink.
- Ten to 20 minutes before the game, drink seven to 10 fluid ounces of water or a sports drink.
- During practices, drink seven to 10 fluid ounces of water or sports drink every 10 to 20 minutes with the helmet off.
- Post-practice/game, correct any fluid loss, ideally within two hours.
- The hydration should contain water to restore hydration, carbohydrates to replenish glycogen stores, and electrolytes to speed the recovery process.
Football Training Chiropractic Chiropractic care has become integral to NFL players' health and training programs. All 32 teams have a chiropractor, and according to the Professional Football Chiropractic Society, the average NFL team chiropractor gives 30-50 treatments a week. Chiropractic treats conditions like neuromusculoskeletal strain injuries, neck pain, back pain, strains to the hamstring and quadriceps, and injuries caused by whiplash-like movements. Benefits include: - Increased strength
- Increased endurance
- Increased flexibility and mobility
- Enhanced muscle efficiency
- Pain relief
- Injury Prevention
General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make your own healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References https://www.frontiersin.org/articles/10.3389/fphys.2019.00013/full Iaia, F Marcello, et al. "High-intensity training in football." International journal of sports physiology and performance vol. 4,3 (2009): 291-306. doi:10.1123/ijspp.4.3.291 Lorenz, Daniel, and Scot Morrison. "CURRENT CONCEPTS IN PERIODIZATION OF STRENGTH AND CONDITIONING FOR THE SPORTS PHYSICAL THERAPIST." International journal of sports physical therapy vol. 10,6 (2015): 734-47. Robbins, Daniel W. The Normalization of Explosive Functional Movements in a Diverse Population of Elite American Football Players. Journal of Strength and Conditioning Research: April 2012 - Volume 26 - Issue 4 - p 995-1000
doi: 10.1519/JSC.0b013e31822d53b7 Stump, John L, and Daniel Redwood. "The use and role of sports chiropractors in the national football league: a short report." Journal of manipulative and physiological therapeutics vol. 25,3 (2002): E2. doi:10.1067/mmt.2002.122326 Zein MI, Saryono S, Laily I, Garcia-Jimenez JV. The effect of high-intensity circuit training-modified FIFA 11+ program on physical fitness among young football players. J Sports Med Phys Fitness 2020;60:11-6. DOI: 10.23736/S0022-4707.19.09813-X
|
Learn how to enhance your endurance for better performance in all areas of life. Boost your stamina and stay energized throughout the day. For answers to any questions you may have, call Dr. Jimenez at 915-850-0900 or 915-412-6677