Sports Specific Training

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.

Improving Athletic Performance

General Disclaimer *

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

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

• Different plyometric exercises are recommended for increasing explosive speed.
• It also improves cardiovascular endurance.

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.

Hitting Mistakes

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

Volleyball is a dynamic game that requires players to be fast on their feet. Players have to be able to quickly shift into various position/s, make quick movements in any direction quickly and reach the ball. Volleyball strength workouts focus on power development and maintaining safe positions when exploding through the plays. Many players include resistance training exercises in their training programs to maximize power and set a solid foundation.

Volleyball Strength Workout

A well-rounded volleyball workout will help players strengthen and maintain optimal body health.

Good Mornings

• This exercise is ideal for gluteal strength, hamstring strength, and improving vertical jumps.
• It is recommended to do three sets of 10 reps.

Single-Leg Roman Dead Lift to Overhead Press

• This volleyball workout works the hamstrings and glutes.
• Helps improve balance and increases jump strength.
• It is recommended to do three sets of 10 reps.

Lunge With a Twist

• This volleyball strength workout builds up the legs and stabilizes the ankles to reduce the risk of injury.
• It also helps with single-leg jumps.
• It is recommended to do three sets of 16 reps, 8 left - 8 right.

Dumbbell Snatch

• The dumbbell snatch helps with jumping mechanics' power development and improves explosiveness.
• It is recommended to do three sets of 8 reps.

Bicep Curl to Overhead Press

• This exercise helps prevent shoulder injuries.
• Attackers develop secondary muscles that strengthen spiking.
• It is recommended to do three sets of 8 reps.

Medicine Ball Throw Down

• Another recommended resistance training exercise that can be done is medicine ball throwdowns.
• The object is to throw a medicine ball down forcefully; the ball bounces, catch and repeat.
• It is recommended to do two-four sets of 6-10 reps.

Band Reverse Lunge to Overhead Press

• A recommended exercise that can be done with a resistance band.
• The exercise does not require a lot of space, so it can be done almost anywhere.
• It is recommended to do two-three sets of  10-15 reps.

It is recommended to consult a professional trainer that can create a diverse fitness program to make exercising/training/working out much more enjoyable.

Body Composition

How Aerobic and Resistance Training Interact

The body adjusts differently to various types of exercise. Aerobic and resistance training each tells the body to adapt in different ways. Both are important for healthy body composition, and when done in combination, it is known as concurrent training. Aerobic is best for losing fat, resistance training builds muscle that keeps the body functioning throughout the day. However, molecular mechanisms involved in aerobic and resistance adaptations can interfere with each other if not appropriately planned. Two steps to minimize any possible interference and maximize aerobic/resistance benefits:

Nutrition

• Adequate protein intake is vital for muscular adaptation from resistance training.
• It stimulates muscle protein synthesis after concurrent training.
• After workout sessions, consume at least 25g of high-quality protein to achieve strength and hypertrophy improvements.

Recovery

• When doing both aerobic and resistance training on the same day, maximize recovery time between the sessions.
• Strength and aerobic fitness gains are low when the two are separated by 6 hours or less.
• Twenty-four hours between sessions is the recommended time, especially if the priority is on endurance.

General Disclaimer *

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

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

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Camera, Donny M et al. "Protein ingestion increases myofibrillar protein synthesis after concurrent exercise." Medicine and science in sports and exercise vol. 47,1 (2015): 82-91. doi:10.1249/MSS.0000000000000390

Cools, Ann M et al. "Prevention of shoulder injuries in overhead athletes: a science-based approach." Brazilian journal of physical therapy vol. 19,5 (2015): 331-9. doi:10.1590/bjpt-rbf.2014.0109

Pereira, Ana et al. "Training strategy of explosive strength in young female volleyball players." Medicina (Kaunas, Lithuania) vol. 51,2 (2015): 126-31. doi:10.1016/j.medici.2015.03.004

Ramirez-Campillo, Rodrigo et al. "Effects of Plyometric Jump Training on Vertical Jump Height of Volleyball Players: A Systematic Review with Meta-Analysis of Randomized-Controlled Trial." Journal of sports science & medicine vol. 19,3 489-499. 13 Aug. 2020

Seminati, Elena, and Alberto Enrico Minetti. "Overuse in volleyball training/practice: A review on the shoulder and spine-related injuries." European journal of sports science vol. 13,6 (2013): 732-43. doi:10.1080/17461391.2013.773090

Silva, Ana Filipa et al. "The Effect of Plyometric Training in Volleyball Players: A Systematic Review." International journal of environmental research and public health vol. 16,16 2960. 17 Aug. 2019, doi:10.3390/ijerph16162960

Villareal, Dennis T et al. "Aerobic or Resistance Exercise, or Both, in Dieting Obese Older Adults." The New England journal of medicine vol. 376,20 (2017): 1943-1955. doi:10.1056/NEJMoa1616338

Here are a few recommended stretches and exercises for relieving herniated disc symptoms. The vertebrae are the small bones that make up the spine. They have cushion discs between each one. These are the intervertebral discs and are the body’s shock absorbers. The discs can be thought of as small balloons that are filled with an elastic gel-type material. There are twenty-three of these cushions.

Functioning as the body’s shock absorbers transferring various forces, weight, and stress from vertebra to vertebra, so that no one is overburdened taking on all the impact the body goes through. But like any machine, the discs can wear down over time, and sustain injury. When this happens the cushioning gel can leak out and press on the nerve roots emerging from the spine. This type of injury is a herniated disc.

Herniated Disc Treatment

A herniated disc can lose its height because of fluid and water loss. This loss affects the bone structures bringing them closer together affecting the ligaments that connect each segment. The ligaments become loose and do not provide the same stability. Ligaments cannot be strengthened with exercise making it more important to strengthen the muscles around the spine to make up for this stability loss. 

Depending on the severity of the injury, the displaced disc can cause pressure to build upon the nerves, resulting in pain and other discomforts. This comes from the loss of the disc's cushion causing the vertebrae to rub against each other. Stretches and exercises designed for herniated discs can work in conjunction with conservative treatment to relieve the pain and discomfort.

Stretches and Exercises for Pain Relief

Consult a medical spine specialist/chiropractor before beginning a stretch and exercise regimen. This is because the herniation can become worse or additional injury/s can occur without proper instruction. Once the injury and clinical considerations have been addressed, gentle stretches and exercises can help reduce the pain and other symptoms. Strengthening the back and hamstring muscles reduces pressure on the spinal column helping to prevent pain and promotes healing by:

• Increasing blood flow to the spine
• Building strength to support the spinal muscles
• Decreases stress on the spine
• Helps relieve the pain
• Improves abnormal postures and awkward body positions

Equipment is not necessary but there are few items that can help the process.

• Yoga mat for hard floors
• A resistance band, a towel will work
• Yoga blocks
• Stable upright chair
• Stopwatch/Timer a phone timer will work

Cervical/Neck Stretches and Exercises

A herniated disc in the neck is usually caused by a forward head posture and a swayback or excessive curvature of the spine.

Isometric hold

• Sit straight
• Relax the shoulders
• Place one hand on the forehead
• Push head into the hand without moving the head
• Hold for 5 to 15 seconds.
• Repeat 15 times

Chin tuck

• Lie on your back on a flat surface
• Place arms at sides
• Tuck the chin in and down toward the chest until a stretch is felt
• Hold for 5 to 10 seconds
• Repeat 15 to 20 times

Lumbar/Low Back Stretches and Exercises

Back flexion stretch

This stretch extends the back muscles to relieve low back pain.

• Lie flat on your back
• Pull the knees toward the chest and wrap your arms around the knees
• Lift head straight up off the floor until there is a stretch across the mid and low back
• Hold for 10 seconds
• Repeat 5 to 10 times

Piriformis stretch

This stretches the small muscle in the buttocks helping to relieve low back pain and helps with sciatica.

• Lie flat on your back on the floor or yoga mat
• Bend the knees
• Plant feet on the floor
• Pick up one leg and rest the ankle on the other leg’s bent knee
• Reach one arm through the leg and use both hands to grasp the bent leg
• Pull the leg toward the chest until there is a stretch in the buttock
• Hold for 30 seconds
• Repeat on the other leg

Prone extension stretch

This stretch helps reposition the disc back to its proper position, expediting the healing process. Start slowly and if pain presents, stop immediately.

• Lie face down on the floor or yoga mat
• Place the forearms on the floor next to the body
• The elbows should be at a 45- degree angle
• Slowly prop the body up, being sure to keep the hips on the floor
• Keep pressing upward until the elbows are at a 90-degree angle
• Hold the position for 10-15 seconds
• Return to  starting position
• Repeat the stretch 10 times
• Gradually increase the upward position hold time until it can be maintained for 30 seconds

Performing these stretches and exercises or similar types will help with herniated injury recovery and prevent worsening or creating new injuries.

Body Composition

Benefits of yoga

Yoga benefits mental and physical health. Yoga helps improve individual physical health. Specific poses can help:

• Improve balance
• Flexibility
• Build/Tone muscle
• Prevent injury
• Improve sense of well-being

Yoga stretches the muscles while relieving physical and emotional stress. Practicing yoga regularly can prevent obesity, and reduce the risk of developing metabolic syndrome. Yoga can help decrease leptin which is a hormone that helps control appetite. This is important for individuals going through chronic stress who are twice as likely to develop metabolic syndrome. 

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

Skiing sports require balance, strength, endurance, and muscle power. It is recommended to start training for ski season about eight to twelve weeks before heading to the slopes. However, any amount of training is better than no training; as long as you stay consistent and focus on exercises that enhance skiing or snowboarding, even a few weeks of fitness training can make a difference. A ski conditioning workout can help you ski better, stay out longer, prevent injuries, and have more fun.

Skiing

Before beginning any training plan, check with your doctor or a certified training professional. The recommended strategy is a cardio and strength workout routine that trains and strengthens the lower-body muscles, including the quads, hamstrings, and glutes. This will improve mobility and balance to help control the skis better and support body parts like the knees, which are more prone to skiing injuries.

General Overview of Training

Increase Muscle Power

• Strengthen the quads, glutes, hamstrings, and hips.

Posture and Balance

• Train the core and the muscles around the hips, which helps provide stability.

Increase Endurance

• Condition the body to handle vigorous conditions.

Increase Cardiovascular Function

• Cardiovascular activities include running, biking, or interval training to strengthen the lungs and heart.

Training Schedule

Starting

• With skiing, you'll need a combination of cardio and strength training and enhanced aerobic fitness for the higher altitude.
• Individuals are encouraged to start around six to eight weeks before ski season because it takes around that amount of time to experience the benefits.
• The muscles need time to recover and repair themselves between sessions.
• As aforementioned, you can still exercise even if you have missed the training window.

Cardio

• Cardio increases lung capacity and heart rate.
• The best cardio exercises for getting into ski shape work the entire body.
• Pick an enjoyable activity: jogging, biking, and high-intensity interval training/HITT.
• The goal should be 30 minutes of cardio activity 2-3 times a week to prepare the heart and lungs for downhill runs.

Recommended workouts for getting into ski shape:

• Elliptical trainer - The elliptical trainer is highly recommended for ski training, as it mimics the same upper-body and lower-body movements used in Nordic skiing.
• Stair climber
• Running

Other recommended workouts:

• Biking
• Jumping jacks
• High-intensity interval training (HITT)

Strength Training

Recommended strength training exercises will help with the following:

• Leg strength
• Lower body strength
• Core muscle strength
• Balance
• Endurance
• Muscle power

Keep the following in mind:

• Make the exercises fit your body.
• Move at your own pace.
• If something hurts or doesn't feel right, modify the activity or skip it.
• Increase the number of sets or add more resistance/weight as the training progresses.

Warm-up:

• Start the workout with five to 10 minutes of easy cardio activity.
• This could be a short session on a treadmill, jumping jacks, or a quick jog.

Guidelines as you progress through the workout:

• Inhale during initial exertion, and exhale as you return to the starting position.
• Maintain breathing patterns during faster exercises.
• Rest at the end of each exercise.

Walking Lunge with Rotation Exercise

This exercise works the glutes, quads, hamstrings, and abdominals and improves core rotation.

• Stand with your feet slightly apart.
• Step one foot forward into a lunge.
• As you step forward, rotate your body to the side in the direction of your lead knee.
• Arms should be at chest height, slightly elevated from the sides.
• Drive up and through your forward leg to take the next lunge.
• Repeat ten times on each side for a total of 20.

Tips and modifications:

• If you don't have enough space, you can stay in one spot and alternate lunging.
• Make it easier by keeping the back leg straight.
• Make sure that your knees do not go inward.
• Stay in a straight line with your foot and hip.

Lateral Ski Jump Exercise

This power exercise prepares for the explosive ski movements and energy bursts needed to control the descent.

• Stand with your feet hip-width apart and knees slightly bent, balancing on one leg.
• Jump to the side, landing on the other leg.
• Think about landing softly with your knee slightly bent.
• Jump to the other side, landing softly on the other leg.
• Swing the arms sideways across your body like a speed skater.
• Repeat 15 on each side.

Tips and modifications:

• Make smaller jumps to the side
• Move slower
• Touch your toe to the ground instead of keeping it off the floor.

Chop Exercise

This exercise will strengthen the core to initiate turns using the core rather than the arms or shoulders and help prevent lower back pain.

• Use a resistance band that you can secure slightly above the shoulders.
• Stand sideways to where the band is anchored.
• Position yourself so that you can reach up evenly with your shoulder to grab the free end of the band with both hands.
• Your knees should be slightly bent.
• Pull the band down across your body while turning your body.
• Think about the trunk doing most of the work for this exercise, not the arms and shoulders.
• Keep your arms as straight as you can as you pull the band down
• The arms should act as guides, with the obliques and back muscles generating the pulling and rotating power.
• Do this 15 times, then repeat facing the other way.
• Rest for 90 seconds before moving on to the next exercise.

Tips and modifications:

• Adjust the band resistance level by shortening it to increase resistance or lengthening it to ease resistance.
• The goal is to feel tired at the end of the reps but not so exhausted that you struggle to finish.

Hip Roll Exercise

This exercise strengthens the muscles of the hips, including the glutes, to help prevent knee pain. There’s a direct relationship between hip strength and knee control. When hip strength is weak, the knees tend to shift inward.

• Stand on your left leg.
• Lean your body forward at the hips, keeping the back straight.
• Lift your right leg back behind you, slightly off the ground.
• Rotate or roll your hip away from your standing foot.
• Maintain the body in a straight line as you roll your hips back.
• Repeat 10-15 times on each side.

Tips and modifications:

• If balancing is difficult, hold on to the back of a chair or keep your toes on the ground.

Whether you’re going alpine or Nordic skiing, these are just a few exercises designed to help all types and levels of recreational skiers and snowboarders. Always check with your doctor before starting any exercise routine, and it is recommended to consult a ski instructor or personal trainer for more comprehensive and intense workouts.

Ski Team Workout

General Disclaimer *

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

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

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Laskowski, E R. “Snow skiing.” Physical medicine and rehabilitation clinics of North America vol. 10,1 (1999): 189-211.

Nagle, Kyle B. “Cross-Country Skiing Injuries and Training Methods.” Current sports medicine reports vol. 14,6 (2015): 442-7. doi:10.1249/JSR.0000000000000205

Steadman, J R et al. “Training for Alpine skiing.” Clinical orthopedics and related research,216 (1987): 34-8.

Therell, Terese, et al. “Effects of Core Strength Training on Skiing Economy in Elite Junior Cross-Country Skiers.” Research quarterly for exercise and sport vol. 93,3 (2022): 608-614. doi:10.1080/02701367.2021.1887441

Bicycling at any level is excellent healthwise, but the specific physical repetitive motions and postures can wear on a cyclist's body, causing strains and injury to the:

• Muscles
• Ligaments
• Tendons
• Nerves
• Spine

Injuries can be caused by falls, overused muscles, joints, posture, and/or balance problems, whether riding a bicycle for fun, health, or sport. Chiropractic decompression can treat cycling-related injuries and help prevent common injuries by helping cyclists with conditioning and exercises. Chiropractic adjustments, combined with health coaching and nutrition planning, can maximize the body's overall athletic ability and increase/improve:

• Endurance
• Strength
• Flexibility
• Respiration
• Heart rate variability

Common Cyclist Injuries

Competitive cyclists, commuters, and weekend riders all experience common cycling injuries that include:

• Delayed onset muscle soreness
• Cyclist's palsy, carpal tunnel, and ulnar neuropathy
• Tennis elbow and/or elbow dislocation
• Cyclist's knee
• Quadriceps tendonitis
• Thigh and hip flexor strains
• Foot pain, arch pain, numbness, tingling
• Plantar fasciitis
• Shoulder joint sprains
• Clavicle fractures

Back Soreness and Pain

Many cyclists suffer from back pain overuse injuries that are caused by:

• Incorrect saddle/seat height or an uneven seat/saddle
• Not bending the knee at the end of a pedal stroke forces the cyclist to rock the pelvis side to side to generate enough power, placing added stress on the low back muscles.
• Handlebars that are too far forward can cause over-stretching of the spine.
• Constantly tilting the head can cause neck and shoulder pain.
• Staying in the same position for an extended period strains the spine.
• Repetitive hip flexion causes the muscles to become tight and perform less efficiently, straining the rest of the body to make up for the lost support.
• Hamstrings that become tight can shorten in length, causing the body to pull on the pelvis and the spine.
• Lack of core strength allows more stress to penetrate the glutes, back, and hips.
• Riding on bumpy or rough terrain increases body jarring and spinal compression.

Chiropractic Decompression

Chiropractic decompression for cyclists can rehabilitate the body from injuries, alleviate pain, improve blood and nerve circulation and maintain the body's flexibility. Advanced decompression techniques personalized to the individual realign and release the body from obstructions and toxins in the neural pathways. Nutritional and supplementation recommendations are incorporated to enhance the body's natural healing abilities, and exercise/stretches to sustain the adjustments.

Spinal Decompress

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

Schultz, Samantha J, and Susan J Gordon. "Recreational cyclists: The relationship between low back pain and training characteristics." International journal of exercise science vol. 3,3 79-85. 15 Jul. 2010

Silberman, Marc R. “Bicycling injuries.” Current sports medicine reports vol. 12,5 (2013): 337-45. doi:10.1249/JSR.0b013e3182a4bab7

Streisfeld, Gabriel M et al. "Relationship Between Body Positioning, Muscle Activity, and Spinal Kinematics in Cyclists With and Without Low Back Pain: A Systematic Review." Sports health vol. 9,1 (2017): 75-79. doi:10.1177/1941738116676260

Thompson, M J, and F P Rivara. "Bicycle-related injuries." American family physician vol. 63,10 (2001): 2007-14.

Virtanen, Kaisa. “Cyclist injuries.” Duodecim; laaketieteellinen aikakauskirja vol. 132,15 (2016): 1352-6.

Chiropractic can enhance the effectiveness of an exercise program. Chiropractic works on the neuromusculoskeletal system, which comprises the nervous, muscular, and skeletal systems. It produces an indirect effect on the immune system, involving the body's processes resulting from exercise and muscle development. Most individuals are familiar with the benefits of regular exercise and physical activity. Regular physical activity and exercise:

• Increases circulation
• Improves strength
• Increases immune system function
• Produces brain-boosting endorphins and chemicals
• Improves mood
• Increase muscle mass
• Contributes to enhanced flexibility and mobility

Exercise-boosting practices can multiply the effectiveness of a workout program. Exercise-enhancing methods that are well known include:

• Incorporating rest days
• Staying hydrated
• Consistent and high-quality sleep
• Utilizing supplements that enhance the body's ability to produce and sustain muscle.

A chiropractor can develop a personalized treatment plan to support and enhance an individual's workout/exercise program. This plan can include specific interventions to improve alignment or maintain muscle relaxation and prescribed stretches and movements to decrease the strain from an exercise regimen.

Nervous System

Chiropractic helps to balance the nervous system. Treatment allows pressure to be removed from compressed, bruised, and severed nerves. Chiropractic decreases and eliminates pain originating from inflamed muscles, joints, and tissues. When it comes to exercising, nerve pain usually originates from vigorous movement. Swelling and inflammation in the body can cause nerves to become inflamed or compressed. Misalignment in the spinal structure and joints can occur during strenuous exercise, particularly when weight resistance is involved. It can also constrict/pinch nerves, contributing to sciatic pain, which originates in the lower back and spreads down the gluteal muscles and back of the legs. Chiropractic can help:

• Reduce pain and discomfort
• Improve physical responsiveness
• Decrease inflammation
• Improve immune function

Muscular System

The muscular system is interconnected with the nervous and skeletal systems. Manual chiropractic manipulation helps to:

• Reduce pain in inflamed muscles that have been utilized during exercise
• Release tense and strained muscles
• Remove muscular knots
• Accelerate muscle repair
• Improve exercise performance

Skeletal System

The skeletal system is the foundation for all physical movements and activities. It plays a role in physical activity/exercise, recovery, and the development of strength and musculature. During exercise routines, the joints can become misaligned, especially with weight-bearing or lifting activities. Chiropractic for the skeletal system can:

• Rebalance the system
• Realign bones and joints
• Decrease muscular strain
• Improve posture and form
• Reduce and eliminate pain in the knees, wrists, and shoulders
• Increase the body's capacity for taking on additional weight healthfully

Keep The Chiropractor Informed

To receive enhanced exercise and performance-related benefits from chiropractic care, individuals must keep their chiropractor informed of goals and style of physical activity. The more the chiropractor knows about the types of exercises, the more they will provide a customized treatment plan for an individual's specific needs. Any injury or strain experienced during an exercise session or a specific part of the body seems to be recovering at a slower rate than the rest of the body, inform the chiropractor. They can survey posture, stance, determine imbalances, and discover other body areas that may be over-straining to compensate.

Time Sessions Appropriately

Depending on the type of physical activity and exercises, individuals may be advised to seek care on rest days or the same days of the workout. Discuss with the chiropractor what days of the week are best for treatment and before or after workouts.

Health Goals

Movement and exercise practices are unique and vary with each individual. Individuals have different goals for their regimens that range from:

• Increasing flexibility and agility
• Building strength, endurance, and muscle mass.

Identify health goals and share them with the chiropractor. Depending on the purpose of the exercise routine, treatment may vary to support and enhance specific objectives.

Body Composition

Improve Insulin Sensitivity

When consuming carbohydrates, it is broken down into sugar. The body needs a certain amount of sugar to function. However, cellular damage occurs if the levels become too high for too long, like in diabetes. Insulin's role is to guide excess sugar - glucose into the safety of the cells. However, more individuals are experiencing high blood insulin levels, called hyperinsulinemia. It's dangerous to let glucose levels remain elevated, which is why more insulin is produced to bring the blood sugar down. After a time, constant hyperinsulinemia results in a condition called insulin resistance, where the cells become resistant to the effects of insulin and less effective.

Insulin Sensitivity and Weight Loss

A high insulin level in the blood can trigger weight gain and make it difficult to shed excess fat. Research shows that high insulin:

• Inhibits lipolysis
• Hinders the breakdown of fat
• Increases possible fat accumulation
• Increases the risk of regaining weight loss following a low-calorie diet

Improve Insulin Sensitivity

• Consume whole, low glycemic foods
• Eat healthy fats
• Incorporate regular exercise
• Focus on gut health
• Manage stress

General Disclaimer *

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

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

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Erion, Karel A, and Barbara E Corkey. "Hyperinsulinemia: a Cause of Obesity?." Current obesity reports vol. 6,2 (2017): 178-186. doi:10.1007/s13679-017-0261-z

Hawk, Cheryl et al. "Best Practices for Chiropractic Management of Patients with Chronic Musculoskeletal Pain: A Clinical Practice Guideline." Journal of alternative and complementary medicine (New York, N.Y.) vol. 26,10 (2020): 884-901. doi:10.1089/acm.2020.0181

Hoogvliet, Peter et al. "Does the effectiveness of exercise therapy and mobilization techniques offer guidance for the treatment of lateral and medial epicondylitis? A systematic review." British journal of sports medicine vol. 47,17 (2013): 1112-9. doi:10.1136/bjsports-2012-091990

Peluso, Marco Aurélio Monteiro, and Laura Helena Silveira Guerra de Andrade. “Physical activity and mental health: the association between exercise and mood.” Clinics (Sao Paulo, Brazil) vol. 60,1 (2005): 61-70. doi:10.1590/s1807-59322005000100012

The deadlift is a weight training exercise that helps build muscle, strength, and stamina. It works legs, core, buttocks, and the back when performed correctly. Using an improper form or overdoing it can cause injury to the lower back. Recovering from a deadlifting injury usually takes a couple of days or a week. However, this depends on the severity of the injury. Recovery can be helped through:

• Home remedies
• Chiropractic treatment
• Massage
• Natural back pain relief tips

Back Injury After Deadlifting

Most individuals will feel sore after a strenuous workout. But there is a difference between soreness and injury. Most of the time injuries from deadlifts are caused by not using proper form. Getting the form right is not easy, it does take practice, so do not feel bad if an injury presents.

Soreness vs Injury

Most of the time telling the difference between natural soreness from a workout and pain from an injury is pretty straightforward. But sometimes it is not as easy to tell the difference. Soreness is typically characterized by:

• Stiffness
• Tightness
• Muscle ache
• Fades after two or three days

Muscle soreness tends to be shallow and spread out over a muscle group. Pain from an injury causes sharp and persistent pain, especially with certain movements. Injury pain is deeper and can be described as stabbing or sharp.

Common Deadlifting Injuries

The deadlift has a wide range of motion and incorporates several different joints. Most injuries sustained during a deadlift are low-back injuries. Usually a sprain or a strain. But it is possible to sustain a more serious injury like a herniated disc.

Sprains vs Strains

Sprains and strains are different although many use the terms interchangeably.

• A sprain happens when the ligaments that hold a joint together tear.
• A strain happens when the muscles tear or are overworked to the point of injury.

Herniated Disc

A herniated disc happens when the gel-like fluid cushion between the vertebrae begins to protrude out. This can cause pain from the disc pressing on surrounding nerves or go unnoticed. Fortunately, sprains, strains, and herniated discs can all be treated conservatively. Seeing a medical professional is recommended to rule out serious conditions.

Injury Lower Back Pop

Some individuals experience an audible pop in the spine during a deadlift. For those that experience a pop but no pain accompanying it, it is likely gas escaping from a joint in the back. Those that experience discomfort or pain with the popping are encouraged to seek out medical attention.

Healing a Back Injury

Healing a back injury depends on the severity. The more severe, the longer it will take to heal. Most injuries can be addressed at home. Individuals that cannot stand up straight or there is debilitating pain with normal movements should see a medical professional like a:

• Physical therapist
• Chiropractor
• Physician

Rest and let the body recover

It can be tempting to get back to the gym as soon as possible, but this is not recommended until the back truly feels normal. It is recommended to rest for a few days, allowing any swelling, inflammation to go down.

Ice and heat

Applying ice to the back every few hours for 15 to 20 minutes is recommended for the first three days, then heat can be incorporated. After three days if there is still pain, incorporate heat to get more blood flowing in and around the area. Use the ice for 15 to 20 minutes, wait 30 minutes, then apply the heat for 15 minutes.

Chiropractor

Seeing a chiropractor during any stage of recovery can be beneficial. As chiropractors are musculoskeletal specialists that can realign the body back to its proper form. If four days or more have passed and the pain is not going away, make an appointment with a certified chiropractor or spine specialist.

Time of Recovery

Most individuals recover within a week or two. For more severe injuries, like a herniated disc can take 6 to 8 weeks. Seeing a medical professional can help speed the process and promote healing. Additional tips include:

• Setting up the bed for back injury recovery
• Anti-inflammatory diet
• Gentle stretching
• Avoiding lifting heavy objects
• Maintaining proper posture

Safety

Deadlifting can be done safely and properly without sustaining an injury. A personal trainer or a sports chiropractor can analyze an individual's lifting form and offer recommendations to prevent injury.

Body Composition

Foods Good for Collagen Production

Healthy nutrition can facilitate optimal collagen synthesis without supplementation. Protein sources that work with non-essential amino acids contribute to increased collagen production. High-quality protein sources support this process. Vegetarian protein sources include legumes or tofu are good alternatives. Collagen synthesis requires vitamin C, copper, and zinc.

• Vitamin C regulates the synthesis pathway
• Zinc stimulates the body to produce more collagen
• Copper activates an enzyme that helps mature/strengthen the collagen
• Sources of copper include nuts, seeds, whole grains, and chocolate

Most importantly is plenty of vitamin C-rich foods like:

• Bell peppers
• Broccoli
• Citrus fruits
• Leafy greens
• Tomatoes

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

Bengtsson, Victor et al. “Narrative review of injuries in powerlifting with special reference to their association to the squat, bench press and deadlift.” BMJ open sport & exercise medicine vol. 4,1 e000382. 17 Jul. 2018, doi:10.1136/bmjsem-2018-000382

Core strength training helps manage back pain: Journal of Physical Therapy Science (March 2015) “Core strength training for patients with chronic low back pain.” https://www.jstage.jst.go.jp/article/jpts/27/3/27_jpts-2014-564/_article/-char/ja/

Millions of Americans experience back pain each day: Centers for Disease Control and Prevention (2020) “Acute Low Back Pain.” https://www.cdc.gov/acute-pain/low-back-pain/

Free weights come with a greater risk of injury, compared to machines: National Strength and Conditioning Association (December 2000) “Roundtable Discussion: Machines Versus Free Weights.” http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.451.9285&rep=rep1&type=pdf