Sports Specific Training

"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.

Weight Loss Techniques

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

The spine interconnects the entire body transmitting and receiving messages from the brain allowing for coordinated movement. Maintaining optimal spinal health requires some form of regular physical activity that counts as exercise. There are diverse ways to keep the spine at its healthiest. This includes:

• Stress management
• Healthy weight
• Proper posture
• Regular exercise
• Adequate hydration
• Healthy diet

Exercising and the benefits of exercise for spinal health.

Exercise Increases Spine Health

Regular exercise maintains spinal health and boosts the spine’s durability. Here are a few ways:

• Core strength for the stability of the spine is increased
• The flexibility of the spine increases without strain when moving around
• Poor movement patterns that shift the spine out of alignment decrease
• An improved posture that minimizes unnecessary pressure on the spinal joints and nerves
• The body’s natural endorphins are released and properly circulate to provide natural pain relief
• Increased blood circulation to the spine prevents injuries and helps flush toxins
• Improved health of essential tissues like the discs, ligaments, nerve roots, and the cord

Regular body movement improves the quality of life and spinal health. This is because, like a high-quality engine, all the body's systems are activated and operate at optimal levels.

Guidance

Individuals do exercise but often it is not getting enough exercise that contributes to declining health. Reasons for not getting enough physical activity are related to:

• Pain
• Fatigue
• Motivation or lack thereof
• Not enough time
• Not sure what to do
• Results don't show quick enough

For individuals experiencing generalized fatigue, pain, or problems staying active, the guidance of a sports/fitness chiropractor can make a significant difference.

Chiropractors Can Help

When spinal health is in top form the body can function at its absolute best. A fitness and sports chiropractor can inform/educate an individual, and based on their specific needs, on what type of exercise stretching regimen would benefit them the most. When the spine is in proper alignment, the motivation falls into place for maximizing an individual's exercise routine and spinal health long-term.

Body Composition

Vitamin C

Vitamin C is the most well-known immune-supporting vitamin. It is an antioxidant that reduces free radicals and protects from oxidative damage that can cause chronic diseases. Vitamin C deficiency can increase the risk of developing cardiovascular diseases-CVDs, which include:

• Coronary heart disease
• Ischemic stroke
• Hypertension

Vitamin C plays an essential role in collagen synthesis which helps reduce inflammation and inflammatory diseases. Studies have shown that vitamin C could help lower blood pressure. Vitamin C could also help prevent obesity and related illnesses. Sources of Vitamin C include:

• Tomatoes
• Peppers
• Citrus fruit
• Strawberries
• Sour cherries
• Broccoli

Disclaimer

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the musculoskeletal system’s injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP, CIFM, CTG*
email: coach@elpasofunctionalmedicine.com
phone: 915-850-0900
Licensed in Texas & New Mexico

References

Garber CE, Blissmer B, Deschenes MR, Franklin BA, et al. American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc. 2011;43(7):1334-1359.

McGill SM, Childs A, Liebenson C. Endurance times for low back stabilization exercises: clinical targets for testing and training from a normal database. Arch Phys Med Rehabil. 1999;80(8):941-944.

McGill SM. Low back stability: from formal description to issues for performance and rehabilitation. Exerc Sport Sci Rev. 2001;29(1):26-31.

Yang EJ, Park WB, Shin HI, Lim JY. The effect of back school integrated with core strengthening in patients with chronic low-back pain. Am J Phys Med Rehabil. 2010;89(9):744-754. doi: 10.1097/PHM.0b013e3181e72239.

Walking is the most natural form of physical activity for optimal body health. It is low impact and can provide health and longevity benefits. Walking is second nature, but sometimes individuals can forget how to walk correctly and begin to present with musculoskeletal discomfort and injuries. The proper walking technique increases breathing function, reduces stress on the body and mind, and is a recommended form of self-care for aches and pains, injuries, and conditions. Proper walking techniques rely on the simple form, proper body mechanics, and active adjustments. Walking technique improvement can be achieved through chiropractic musculoskeletal rehabilitation and retraining to keep the body balanced and in top health.

Walking Problems

Forgetting proper walking technique is like forgetting healthy posture, which can lead to problems that include:

• Walking with the head and neck bent down
• Dragging the feet
• Dropping the feet
• Irregular, jerky movements when walking
• Taking smaller steps
• Waddling gait
• Walking more slowly
• Spastic gait pattern

Gait

Gait is the manner or way an individual walks. The average gait could be described as placing one foot in front of the other in a continuous motion from the heel to the ball of the foot. Walking problems are often brought on by poor posture, injury, or physical condition. Typical gait abnormalities:

Propulsive gait

• This gait is a stooped, stiff posture with the head and neck bent forward.

Scissors gait

• This gait is when the legs flex slightly at the hips and knees like a crouch, with the knees and thighs hitting or crossing in a scissors-like movement.

Spastic gait

• This gait is a stiff, foot-dragging walk caused by a prolonged muscle contraction on one side.

Steppage gait

• This gait causes foot drop where the foot hangs with the toes pointing down, causing the toes to scrape while walking, requiring the individual to lift the leg higher.

Waddling gait

• This gait is a duck-like walk that can show up in childhood or later in life.

Walking Problem Causes

Different diseases and conditions can affect gait and lead to walking issues. They include:

• Foot problems, including corns, calluses, and sores
• Injuries, such as fractures/broken bones, sprains, and tendinitis
• Arthritis of the spine, hips, knees, ankles, or feet
• Neurologic diseases - multiple sclerosis and peripheral nerve disorders
• Cerebellar disorders of the brain that control coordination and balance
• Movement disorders like Parkinson's disease
• Infections
• Abnormal development of the muscles or bones of the spine, legs, or feet
• Vision problems

Walking Technique Improvement

Body posture continually needs to be assessed and adjusted. When an individual least realizes it they start to forget healthy walking techniques, posture, and their shoulders begin to bow forward or become rounded or their feet start turning out when they shouldn’t. Poor walking posture leads to body aches and pains. Walking technique improvement consists of:

• Standing up straight like a string is attached to the head maintaining a plumb line with the sky.
• Keeping the chin parallel to the ground.
• Shoulders are back and relaxed to relieve tension.
• There is no arching of the back.
• Wear comfortable footwear.
• Engaging the core.
• Proper arm motion.
• Breathing deep and full.
• Letting the legs and buttocks create a natural stride.
• Focusing on around 15-20 feet in front, so the head follows where the eyes are looking.

The body relies on muscle/form memory. Chiropractic adjustments make it possible to keep the body in alignment, allowing mobility and flexibility without pain. Walking with proper form will strengthen the muscles that support the spine, eliminate stress on the body, and relieve aches and pains. Circulation will improve, bringing vitamins and minerals to the muscles and tissues.

DRX9000 Patient Testimonials Spinal Decompression

General Disclaimer *

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

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

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Buldt, Andrew K et al. “The relationship between foot posture and plantar pressure during walking in adults: A systematic review.” Gait & posture vol. 62 (2018): 56-67. doi:10.1016/j.gaitpost.2018.02.026

Chambers, April J et al. “The Effect of Prolonged Walking With Intermittent Standing on Erector Spinae and Soleus Muscle Oxygenation and Discomfort.” Journal of sports science & medicine vol. 18,2 337-343. 1 Jun. 2019

Hackford, Jessie, et al. “The effects of walking posture on affective and physiological states during stress.” Journal of behavior therapy and experimental psychiatry vol. 62 (2019): 80-87. doi:10.1016/j.jbtep.2018.09.004

Russell, Brent S et al. “Walking Gait Before and After Chiropractic Care Following Fifth Metatarsal Fractures: A Single Case Kinetic and Kinematic Study.” Journal of chiropractic medicine vol. 17,2 (2018): 106-116. doi:10.1016/j.jcm.2018.02.002

Back pain combined with sciatica is the number one cause of temporary disability all over the world. The spine is a complex interconnected system that supports the entire body. Being overweight does not help. Losing weight can help relieve sciatica and prevent future episodes. It can be done through chiropractic health coaching. According to research, overweight individuals have a higher risk of developing sciatica. The more weight the body carries the more stress is placed on the spine and joints, which can irritate/inflame the sciatic nerve.

Causes and Symptoms

To understand how sciatica is affected by the weight of the body one needs to understand how it works. A breakdown of the causes and symptoms.

• The sciatic nerve runs from the lower spine, through the glutes, down the back of the thigh, and is attached under the foot.
• The nerve becomes compressed or irritated where it exits the lower spine. This can be caused by a bulging or herniated disc, narrowing of the spinal canal, or bone spurs.
• Symptoms include a sharp pain that spreads out from the low back and down the back of the leg. It also causes tingling, numbness, and weakness.

Indirect Cause Being Overweight

Being overweight can indirectly cause sciatica. When the body has to support added/extra weight it can cause problems. That extra weight also places tremendous stress on the joints, especially those in the spine. The lower back takes most of the force from this stress, which is how sciatica develops. The stress slowly pulls the spine out of alignment and compresses the discs between the vertebrae, which then compresses the sciatic nerve, causing pain and discomfort.

Sciatica and Weight Loss

Keep in mind that weight loss is not a cure for sciatica. Weight loss will surely help relieve sciatica pain but there are other issues at work that are combined with excess weight and are causing sciatica. Weight loss is only a step in the right direction. The most recommended and effective ways to lose weight and relieve sciatica pain is having a healthy diet, exercise, and chiropractic health coaching. Other things that can be done to relieve sciatic nerve pain include:

• Massage therapy
• Physical therapy
• Home remedies
• Yoga

Exercise With Sciatica

Regular exercise will help reduce the symptoms and strengthen the body's core and leg muscles. There are a variety of things that make sciatica worse like:

• Sitting too much
• Sedentary lifestyle
• Wearing shoes with no support
• Lifting, bending, twisting, reaching, overuse

Exercise is the best antidote to sitting too much and living a sedentary. Exercising with sciatica does not mean a full gym routine but doing the right exercises that will not worsen the condition. The important thing is staying active. Avoiding exercise will only make sciatica worse. For example, yoga is great for sciatica and health in general. A 30-minute session of yoga 3 times a week combined with another form of exercise twice a week can produce optimal results.

Weight Training

Weight training will work with sciatica with certain adjustments and avoiding specific exercises that can cause pain and should be discussed with a doctor, chiropractor, physical therapist depending on the individual's sciatic condition.

Form and Posture

Weight training form is essential. Practice slow repetitions with special attention to physical form. Proper posture, maintaining a neutral spine, and avoiding rounding the lower back will help avoid worsening sciatica, and prevent further injury/s.

Avoid Overhead and Straight Leg Exercises

Not until the sciatica pain reduces avoid overhead lifting exercises and straight leg exercises, as these can cause flare-ups. Also, avoid intensive abdominal exercises that require doing crunches.

Know The Limits

When sciatica is present, the body is in healing mode, the key is to not overdo it. This exercise is minimal, to help in the recovery process, and strengthen the muscles. Too much exercise can prolong the recovery.

Losing Belly Fat

Losing belly fat with sciatica is possible. But it will take a sustained effort that will be well worth it when sciatica. Losing the fat needs concentration on three things:

Nutrition

Eating whole nutritious foods with plenty of vegetables, and staying away from processed and sugary foods. This is where a health coach and nutritionist can offer the greatest recommendations and develop a customized diet/health plan.

Exercise

Weight training, yoga, cardio, or a combination of all is probably best. Whatever regimen is chosen the objective to stick with it.

Lifestyle adjustments

This includes improving posture, workstation set up, adjusting sitting routines, and limiting activities that cause back pain/sciatica.

Chiropractic Health Coaching

The full-body approach outlined is how chiropractic treats sciatica. Chiropractic can relieve the pain quickly with massage, spinal adjustments, and physical therapies. This is why chiropractic health coaching is ideal for those who have a hard time making nutrition, exercise, and lifestyle changes on their own. Numerous studies show that chiropractic promotes weight loss, reduced pain, improved posture, and increased well being. And it is done in a safe, non-invasive, medication-free way.

Body Composition

Eating Out A Significant Contributor For Weight Gain

When eating out, there is a tendency to consume excess empty calories and increase fat storage. This is why preparing food is so important. It gives the individual direct control over what is being consumed and allows trying out different dietary approaches to see which one works best for improving body composition and gut health. Even for those that don’t enjoy cooking, consult a chiropractic health coach to see what options are available.

Dr. Alex Jimenez’s Blog Post Disclaimer

The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*

Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to 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. The provider(s) Licensed in Texas& New Mexico*

References

National Institute of Neurological Disorders and Stroke. (2020.) “Low Back Pain Fact Sheet.” www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet

North American Spine Society. (2012.) “Clinical Guidelines for Diagnosis and Treatment of Lumbar Disc Herniation with Radiculopathy.” www.spine.org/Portals/0/assets/downloads/ResearchClinicalCare/Guidelines/LumbarDiscHerniation.pdf