Sports Specific Training

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.

Unlocking Athletic Potential

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

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.

Lumbar Sports 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 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

It can be difficult for individuals and athletes to stay motivated, manage stress and prevent becoming overwhelmed. Can mental toughness and a positive attitude help increase potential and performance levels?

Mental Toughness

Athletes and fitness enthusiasts work on conditioning, skills training, and perfecting techniques. Physical training can take individuals far but another necessary part of maximizing athletic potential is building mental toughness and having the right attitude. Like anything, mental training takes time, effort, and regular adjustments to find ways to shift a losing or bad attitude into a positive one that can bring out the best.

Attitude Is Important

If negativity begins to set in like dealing with an injury, getting rid of self-limiting beliefs can be difficult, as well as generate optimism to rise up and succeed. For athletes or individuals who enjoy competitive sports, developing a positive mental attitude will help with:

• Emotions that can affect cognitive functioning strategies.
• Energy levels.
• Other aspects of physical performance.

Mental Strategies

Mood Improvement

Individuals frustrated by a pessimistic perspective tend to dwell on problems or issues. To shift into a positive mood do something to lift your spirits, even if you don't think it will help. 

• Listen to your favorite or uplifting music.
• Watch an inspirational movie.
• Read a sports psychology book.
• Get together or call a teammate or friend that are cheerful and upbeat.
• Play different games just for fun.
• Take a break, go to the park, walk around, and meditate.
• Get into hobbies.
• Relax with a therapeutic massage.

Positive Self Talk

Continuing sports psychology research shows that practicing positive self-talk can improve athletic performance. (Nadja Walter, et al., 2019) Sports psychologists describe this through the idea that thoughts create beliefs, that drive actions. Positive self-talk can take different forms. For some reciting a specific phrase, sentence, or a single word can effectively manage thoughts, push out the negativity, and focus on taking care of business. Anything that inspires can include:

• Focus
• Remember the fundamentals!
• You know what to do!
• You can do it!
• You got this!

Research shows that positive self-talk reduces anxiety and increases self-confidence, optimization, efficacy, and performance. (Nadja Walter, et al., 2019) However, self-talk needs to be practiced and part of a regular routine to be effective.

Visualization

Another strategy is using visualization exercises.

• This means imagining various scenarios in which competition is happening and things are working out. (Mathias Reiser, Dirk Büsch, Jörn Munzert. 2011)
• This could be using all the senses to imagine the venue where the tournament is taking place, the sound of the crowd, the smells, how the ground or court feels, and/or how the ball or specific sports object feels.
• The wisdom is if you can think it, you can do it, once that is determined apply strategies to get there.

Sports Injury Rehabilitation

General Disclaimer *

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

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

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Walter, N., Nikoleizig, L., & Alfermann, D. (2019). Effects of Self-Talk Training on Competitive Anxiety, Self-Efficacy, Volitional Skills, and Performance: An Intervention Study with Junior Sub-Elite Athletes. Sports (Basel, Switzerland), 7(6), 148. https://doi.org/10.3390/sports7060148

Reiser, M., Büsch, D., & Munzert, J. (2011). Strength gains by motor imagery with different ratios of physical to mental practice. Frontiers in psychology, 2, 194. https://doi.org/10.3389/fpsyg.2011.00194

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.

Stronger Body = Better Life

General Disclaimer *

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

Improving Athletic Performance Through Chiropractic

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.

Foundation

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

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.

Strength Training

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.

Table Tennis

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

Sports-specific performance training is an approach to develop an athlete's full potential in their sport. This involves three different factors: physical, technical, and experience. Physical ability is the exercise physiology that consists of strengthening and conditioning the body to handle the conditions of the sport. This includes:

• Strength
• Power
• Speed
• Endurance
• Mobility
• Stability
• Flexibility
• Balance

Technical ability involves the skill sets needed for the sport. This includes:

• Running
• Jumping
• Kicking
• Throwing
• Catching
• Hitting
• Sliding

And finally is the athlete's experience. This takes the knowledge, combined with the physical and technical abilities brought together to perform at optimum levels. However, it all begins with physical ability that needs to be developed. Even naturally gifted individuals need to develop their physical ability.

Sports Specific Performance Training

Strength & conditioning objectives are to develop the whole athlete. This involves:

• Health - Physical and Mental
• Athleticism
• Sports Skills

An athlete's health takes into consideration their body composition and current or past injuries. Along with injuries, the athlete's mobility, flexibility, and stability are examined to determine if these were among the contributors or conditions that caused or could lead to an injury. Strength & conditioning is used so an athlete can return to play and allow them to be more resilient to injuries. Maintaining the body's health means:

• Keeping track of nutrition by making healthy food choices.
• Maintaining proper hydration levels.
• Allowing the body to recover from training thoroughly.
• Keeping the body loose and flexible through chiropractic sports massage or a personal training therapist.

Mobility, Flexibility, and Stability

• Mobility is an athlete's ability to move through a specific range of motion actively.
• Flexibility is an athlete's ability to move through a range of motion passively.
• Stability is the coordination of muscle action that allows a joint to remain in the proper position during movement.

If an athlete is mobile and flexible but not stable, it increases the risk of sustaining an injury. The same can be said of an athlete with stability but limited mobility.

Athletic Mindset

An athlete's mindset can win or lose games.

• Athletes are encouraged to push themselves to see what they are capable of, which relies on mental strength.
• Athletes that doubt their ability become their own worst critics and hold themselves in low self-esteem tend to underperform or become overly cautious when competing.
• This is where a sports psychologist can help an athlete overcome any confidence issues.

Athleticism

Developing athleticism involves strength, power, speed. These physical attributes allow athletes to perform within their technical and strategical abilities.

• It is recommended to spend 10-15 minutes warming up with each sports-specific performance training session. The warm-up:
• Primes for the athlete's nervous system.
• Increases blood flow to the muscles.
• Prepares the joints for optimal function.

Warm-ups can consist of:

• Foam rolling
• Breathing drills
• Static stretching
• Corrective exercises
• Movement preparation
• Movement skills

Speed training addresses linear, lateral, and multi-directional speed. The objective is to keep athletes learning and developing better reaction skills while maintaining high-quality movement. Speed training can last 10 to 15-minutes with the number of repetitions.

Strength training follows an individualized system for each athlete based on an initial evaluation. The objective is to eliminate any weaknesses that an individual may have and develop functional strength, giving the athlete the ability to take that strength onto the field, court, mat, etc.

It is essential to understand how the body moves. Kinesiology and programming parameters involve - sets, repetitions, overall training volume, and the body's response to the stimulus.

Body Composition

Exercise and Blood Pressure

Blood pressure typically rises naturally as the body ages.  The American Heart Association recommends individuals get at least 150 minutes of moderate-intense aerobic exercise or 75 minutes of vigorous aerobic activity each week. This can be split up into 30 minutes per day on at least five days a week or in 10 minute short sessions throughout the day.  Aerobic exercise can include:

• Walking
• Dancing
• Running
• Cycling
• Hiking
• Swimming

Resistance Training

Research suggests that resistance training with bands or weights can supplement aerobic exercise to reduce blood pressure. It is recommended to complete 2 to 4 sets of 8 to 12 repetitions for each major muscle group during workouts. It is recommended that resistance training be spaced out throughout the week to limit the potential muscle soreness that can lead to injury. Resistance training can include: 

• Weight machines like chest press, shoulder press, etc.
• Free weights like dumbbells, barbells, etc.
• Resistance band exercises

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

Bahr, R, and T Krosshaug. "Understanding injury mechanisms: a key component of preventing injuries in sport." British journal of sports medicine vol. 39,6 (2005): 324-9. doi:10.1136/bjsm.2005.018341

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

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

Kraemer, William J, and Nicholas A Ratamess. "Fundamentals of resistance training: progression and exercise prescription." Medicine and science in sports and exercise vol. 36,4 (2004): 674-88. doi:10.1249/01.mss.0000121945.36635.61

Nagorsky, Eugen, and Josef Wiemeyer. "The structure of performance and training in esports." PloS one vol. 15,8 e0237584. 25 Aug. 2020, doi:10.1371/journal.pone.0237584

High school football takes a toll on the body. The sport can cause all kinds of injuries that can range from mild - severe. Areas that are commonly injured include:

• Head
• Neck
• Shoulder
• Arms
• Hands
• Spine
• Legs
• Knees
• Ankles
• Feet

Chiropractic has become a medically recommended form of treatment and rehabilitation for these injuries but also injury prevention. Today all NFL teams utilize a chiropractic team for players and staff. College teams are also discovering the benefits that chiropractic offers. There are significant benefits that high school football players can attain from chiropractic care.

Enhanced Mobility

A chiropractic adjustment, technically known as chiropractic manipulative treatment/CMT, is a primary therapy in sports medicine. It helps to increase flexibility and minimize or eliminate pain during motion/movement. Adjustments have been shown to improve athletic performance.

Injury Prevention

Athletes who regularly use chiropractic experience a decline in sports-related injuries.

Treatment increases flexibility and mobility, allowing for optimal agility that has been linked to preventing injuries. This is because the body is relaxed and stays loose, even when tackled, instead of tensing up, which is a major contributor to strains and injuries. 

Enhanced Strength

Chiropractic adjustments also help increase muscular strength, making the body stronger, and more resistant to injury. It has been shown to promote strength in the muscles after a few sessions effectively. The strengthened muscles also help avoid injury by being able to withstand the hits and recover faster. The strengthened body also helps to increase endurance and stamina.

Pain Relief

Many high school players use chiropractic to ease the general pain that comes from general practice and games. Adjustments and massage are highly effective for pain management and alleviate headaches, especially those that come from constant impact to the head and neck. It helps to alleviate soreness, stiffness, and pain from the entire body.

Sports Hernia

Athletes often experience athletic pubalgia. This is one of the most common causes of injury-related groin pain. Chiropractic can relieve the discomfort within 8 weeks in combination with rehabilitative stretches and exercises. Chiropractic plays a critical role in whole-body care, pain relief and keeps the body operating and performing at the highest level.

Body Composition

Water Intoxication

When an individual overwhelms their body’s ability to excrete water and waste products consumed, water intoxication can develop. Water intoxication causes disturbances in the body's electrolyte balance. This can cause a life-threatening condition known as hyponatremia. With a rapid decrease in the sodium levels in the blood, relative to the amount of water, symptoms can develop rapidly:

• Early symptoms include:
• Confusion
• Disorientation
• Nausea
• Vomiting
• Changes in mental state
• Symptoms of psychosis
• If left untreated, later symptoms can develop into: 
• Seizures
• Coma
• Death

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

Hession, E F, and G D Donald. “Treatment of multiple lumbar disk herniations in an adolescent athlete utilizing flexion distraction and rotational manipulation.” Journal of manipulative and physiological therapeutics vol. 16,3 (1993): 185-92.

Pritchett, J W. “A statistical study of physician care patterns in high school football injuries.” The American journal of sports medicine vol. 10,2 (1982): 96-9. doi:10.1177/036354658201000206

Shane, Eric R et al. “Sports chiropractic management of concussions using the Sports Concussion Assessment Tool 2 symptom scoring, serial examinations, and graded return to play protocol: a retrospective case series.” Journal of chiropractic medicine vol. 12,4 (2013): 252-9. doi:10.1016/j.jcm.2013.08.001

"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

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

• Targeting key points stimulates nerve activity, which can improve quicker reflexes and improve coordination.(Chi-Tsai Tang, Bo Song. 2022) 

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.

Lumbar Spine Injuries in Sports: Chiropractic Healing

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

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

• 2 to 3 sessions per week

Type

• General conditioning. (American College of Sports Medicine. 2009)
• Basic strength and muscle program.

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

• 2 to 3 sessions per week

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

• 1 to 2 sessions per week

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.

Body Transformation

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

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.

Becoming An Olympic Athlete

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.

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

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.

Fitness Health

General Disclaimer *

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

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, 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

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.

Rodeo Training: What It Takes

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

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

Children, teens, and adults participate in organized and recreational sports activities for fun, exercise, and social benefits. Individuals and parents are used to scrapes, bumps, bruises, sprains, and strains. However, internal abdominal injuries from the body colliding with another player or object are less common but dangerous. Abdominal injuries make up less than 4 percent of sports injuries but can be severe when they occur. 

These injuries are common in sports like wrestling, gymnastics, soccer, basketball, football, skiing, snowboarding, BMX freestyle, motocross, skateboarding, ice/field hockey, and lacrosse. Early symptoms are not always obvious or apparent and can be mild or seem to go in a different direction away from the abdominal region, which is why it is essential to know what to look for.

Internal Abdominal Injuries Athletes

There are about 3oo 000 abdominal sports-related injuries. Kids and young athletes risk injuring their abdominal organs because their abdominal wall is thinner and still in development. However, internal abdominal injuries to the stomach, small and large intestine, spleen, liver, and kidneys can and do happen in adults.

Injury Types

Sports-related internal abdominal injuries are considered rare, but studies suggest they are increasing. The most common sites include:

Liver

• This causes pain in the upper right side of the abdomen.
• The liver has two lobes.
• The right lobe is the one that gets injured more often because it is bigger and presses against the ribcage.
• A torn liver can cause severe bleeding.
• Shock can develop from the bleeding, causing heart palpitations, rapid breathing, shortness of breath, and a pale, grey, and/or sweaty appearance.

The liver and spleen are the most commonly injured organs in sports. They are filled with blood and can get bruised, or ruptured, and can cause severe bleeding when torn or cut. Bleeding in the abdomen can irritate the diaphragm, which can cause pain in the shoulder. Sometimes shoulder pain is the only symptom making it difficult to diagnose and because bleeding can take time to develop, the symptoms might not present for several hours.

Spleen

• This causes pain in the upper left side of the abdomen.
• The spleen filters around 10% of the body's blood supply every minute.
• A torn spleen can cause rapid and life-threatening internal bleeding.

Kidneys

• The kidneys can be injured by a blow/hit to the back or flank that causes bruising or laceration.
• This injury can cause flank/side pain, blood in the urine, nausea, and/or vomiting.

Abdominals

• A single organ or multiple organs can be injured.
• This can be the pancreas, diaphragm, stomach, gallbladder, bladder, or intestines.
• Bruising discoloration or bruising, particularly around the belly and flanks.
• This can cause abdominal pain with movement that does not get better that could be accompanied by fever, nausea, or vomiting.

Running into an object, another player, or falling hard can cause bruising, laceration, or create a tear/opening of a bowel wall. Symptoms can be delayed days to weeks after the injury when inflammation or infection develops.

Recognizing Internal Injuries

Signs and symptoms to look for include:

• Abdominal pain
• Bruising around the abdominal area.
• Tenderness over the injured area.
• Rigid abdomen.
• Left-arm and shoulder pain.
• Right-sided abdominal pain and right shoulder pain.
• Blood in the urine.
• Cold, sweaty skin.
• Nausea and vomiting.
• Rapid heartbeat.
• Low blood pressure.
• Loss of consciousness.

Treatment

Chiropractic focuses on whole-body health and can help with abdominal injuries. The nervous and digestive systems are interconnected, meaning that damage could lead to viscerosomatic reflexes even if not directly injured. If internal damage or bleeding has occurred, individuals will be referred to a specialist, surgeon, or another emergency medical professional. If internal damage is ruled out, a chiropractic treatment plan that includes adjustments, massage therapy, manual and mechanical decompression, exercises, stretches, and health coaching will help with tissue injuries and problems that are causing gastrointestinal distress.

Spinal Non-Surgical 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

Arumugam, Suresh, et al. "Frequency, causes and pattern of abdominal trauma: A 4-year descriptive analysis." Journal of emergencies, trauma, and shock vol. 8,4 (2015): 193-8. doi:10.4103/0974-2700.166590

Barrett, Cassie, and Danny Smith. "Recognition and management of abdominal injuries at athletic events." International journal of sports physical therapy vol. 7,4 (2012): 448-51.

Kucera, K. L., Currie, D. W., Wasserman, E. B., Kerr, Z. Y., Thomas, L. C., Paul, S., & Comstock, R. D. (2019). Incidence of Sport-Related Internal Organ Injuries Due to Direct-Contact Mechanisms Among High School and Collegiate Athletes Across 3 National Surveillance Systems. Journal of athletic training, 54(2), 152–164. https://doi.org/10.4085/1062-6050-271-17

Slentz, Cris A et al. "Effects of aerobic vs. resistance training on visceral and liver fat stores, liver enzymes, and insulin resistance by HOMA in overweight adults from STRRIDE AT/RT." American journal of physiology. Endocrinology and metabolism vol. 301,5 (2011): E1033-9. doi:10.1152/ajpendo.00291.2011

Athletes or weekend warriors hate to be sidelined from an injury or physical limitation. This is where chiropractic medicine and physical therapy for athletes can strengthen the body for improved performance and injury prevention. Sports chiropractors and physical therapists are trained and certified professionals that have extensive knowledge of the musculoskeletal system, maintaining and rehabilitating the body. This includes:

• Exercise science
• Physiological factors
• Nutrition
• Sports psychology

Treatment techniques include:

• Massage
• Electrotherapy
• Muscle strengthening
• Water therapy
• Core stability training

Sports medicine professionals include medical doctors, sports chiropractors, physical therapists, athletic trainers, and massage therapists. They are trained in:

• Assessment and diagnosis
• Treatment
• Rehabilitation
• Management
• Referral
• Health coaching
• Injury prevention

Chiropractic physical therapists restore function and mobility, manage or alleviate pain, and return individuals to their lifestyle and athletes to their sport. They understand training demands and advise on injury prevention, relieving pain, and optimizing performance.

Performance Treatment

Chiropractors and physical therapists provide:

• Pre and post-surgery consultation
• Pre and post-surgery treatment
• Pre and post-surgery exercise programs and rehabilitation therapy
• Instrument-guided soft tissue mobilization
• Myofascial release
• Joint mobilization
• Muscle strengthening
• Strength Training Workouts
• Stretching regimen
• Trigger point release
• Plyometrics
• Sport-Specific Training

Benefits

Body Analysis

• A chiropractic physical therapist will go through a series of examination routines to test and assess the body's functionality and mobility, looking for areas of pain and weakness.

Personalized Treatment Plan

The analysis data helps to develop a customized treatment plan that looks at:

• Weaknesses
• Painful areas
• Physical and positional demands of their specific sport.

Alleviate Pain

• This is done through:
• Therapeutic exercises
• Manual techniques
• Instrument-assisted manipulations with:
• Percussive massagers
• Ultrasound
• Taping
• Electrical stimulation
• To relieve pain, restore muscle, and joint function.

Improve mobility

• Stretching and strengthening exercises restore mobility.

Avoid Surgery and/or Expedite Recovery After Surgery

• Effective physical therapy can eliminate the need for surgery, hasten recovery, and reduce healthcare costs.
• Expedite rehabilitation and recovery post-surgery.

Prevention Techniques

Chiropractic physical therapy provides tools and exercises to maintain:

• Strength
• Balance
• Fitness
• To prevent new injuries or injury recurrence.

A customized chiropractic physical therapy program can help individuals return to a high level of performance from a team of professional chiropractors physical therapists. Individuals learn activities and lifestyle changes that will help prevent further injury and improve health and wellbeing.

Body Composition

Skipping Rest Days

Not listening to the body and taking time to recover can have serious consequences. When the body is not allowed to rest, recovery inflammation is not given the time to heal. This can lead to injuries, a weakened immune system, and the potential for muscle mass loss.

During periods of intense stress, like an intense workout, the body's immune system does not fully function. This means the body is compromised when fighting germs and viruses and constantly taking medications. This is why prioritizing rest is necessary. Another side effect of skipping rest days is burnout. Burnout is the feeling that anything is better than working out. It typically happens when individuals forget or choose not to take time off and rest for life outside of fitness.

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

Cullen, Michael-Flynn L et al. "Passive Recovery Strategies after Exercise: A Narrative Literature Review of the Current Evidence." Current sports medicine reports vol. 20,7 (2021): 351-358. doi:10.1249/JSR.0000000000000859

Levy, Emily, and Thomas Chu. "Intermittent Fasting and Its Effects on Athletic Performance: A Review." Current sports medicine reports vol. 18,7 (2019): 266-269. doi:10.1249/JSR.0000000000000614

Reinke, Simon et al. "The influence of recovery and training phases on body composition, peripheral vascular function and immune system of professional soccer players." PloS one vol. 4,3 (2009): e4910. doi:10.1371/journal.pone.0004910

Resnik, Linda, and Janet K Freburger. "Health Services Research: Physical Therapy Has Arrived!." Physical therapy vol. 95,12 (2015): 1605-7. doi:10.2522/ptj.2015.95.12.1605

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

A chiropractic sports massage will reduce the risk of injury, improve flexibility, and the circulatory system. A chiropractic sports massage is a focused treatment that is designed for biomechanical needs and physical demands of individuals that regularly engage in sports/physical athletic activities like:

• Running
• Gym workouts
• CrossFit
• Football
• Basketball
• Raquetball
• Skating
• Cycling
• Soccer
• Yoga

Individuals that stress their body's to the limits through physical activities can benefit from a chiropractic sports massage.

A chiropractic sports massage is not like a spa massage

A chiropractic sports massage is not like a spa massage. There are spa massages for helping individuals unwind and relax. And then there is a massage for healing sore muscles, tendons, ligaments after an intense game, workout, etc. This type of massage helps loosen the muscles/connecting tissues and allows the body to heal a lot quicker. This is done by increasing the blood and nerve circulation around the muscles.

Breaks down scar tissue

For individuals with previous injuries, a sports massage will help break down scar tissue that has developed. This allows for more flexibility and an increase in the muscles' function.

More than a rubdown

The massage therapist might be an athlete or has extensive training in sports injury therapy. A sports massage is more than just a rubdown. Treatment depends on the individual's favorite sporting activity/s along with the number and severity of the injury, sprain, or strain. The massage treatment could include:

• Light resistance exercise
• Stretching
• Gentle mobilization

Can help deal with hormonal changes

Female athletes tend to experience more hormonal changes than women that are not athletic. This massage helps improve the way the body deals with the changes and relaxes the mind while stimulating the body to release serotonin. When mind and body are relaxed, sleep improves helping to improve mood.

Helps prevent soreness

It helps to prevent muscle soreness after intense exercise or an intense game. It can alleviate discomfort and sore muscles. A session after a workout/game can make a significant difference in how the body feels the next day.

Helps remove toxins from the body

One of the benefits is that it will flush the lymphatic system, which removes toxins from the body. Toxins build up around the joints when they are stimulated through a massage. This allows the lymphatic system to get rid of the toxins. If the lymphatic system is stimulated during the massage, it will drain the toxins faster. This improves recovery time and helps prevent lymphedema or edema.

A combination of massage techniques

This type of massage is more than a single type of massage. This is to create the best chiropractic sports massage for the individual. It can consist of a combination of:

• Cross-fiber massage
• Trigger point massage
• Compression massage
• Deep Swedish massage

What to expect

If new to a chiropractic sports massage there will be a little soreness for up to 48 hours afterward. There might also be a thirsty or weak feeling as the body works to remove toxins and begin the healing process. Taking a hot bath/shower and keeping the body hydrated will help the process.

The difference between a sports and deep tissue massage

If experiencing knots in the muscles, a deep tissue massage could be the best option. This type of massage is designed to untangle knots, tightness, and soreness from a set of muscles caused by overexertion. However, a deep tissue massage could be part of the chiropractic sports massage treatment plan.

Massage time

A chiropractic sports massage can last about an hour, but it could be a short 30-minute session for those that have already gone through the initial treatment and are getting regular therapy. Everyone is different, individuals should discuss which session type works better for them with the massage therapist or chiropractor. Our chiropractor and physical therapy team are highly skilled professionals at addressing the source of pain and using a variety of techniques to help heal the body. A chiropractor can also advise on exercise, stretching programs, and diet to help improve performance and help to prevent further and new injury/s.

InBody

Weight loss leveling off is normal

Everyone goes through weight loss plateaus. In a review published in the Journal of the Academy of Nutrition and Dietetics, researchers found the individuals tend to level off around the 6-month mark. The trials assessed eight different types of weight-loss programs that included:

• Diet alone
• Diet and exercise
• Exercise alone
• Meal replacement
• Very-low-energy diet
• Weight-loss medication
• Advice alone

No matter what strategy is being utilized every individual will hit a plateau. It’s easy to become fixated on the end result. Instead, focus on the journey.

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

Massage Therapy Industry Fact Sheet. American Massage Therapy Association. https://www.amtamassage.org/infocenter/economic_industry-fact-sheet.html?src=navdropdown. Released February 2017. Accessed May 17, 2017.

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Irving, Texas – UTEP sophomore Tobi Amusan was named the Conference USA Track Co-Athlete of the Week as announced by the league office Tuesday afternoon.

In her first outdoor race of the season, the sprinter ran the nation’s fastest time this year in the 100m hurdles (12.63).

Before the race could start there was a 30-minute delay due to a camera malfunction, but that didn’t freeze Amusan from running the ninth-fastest time in NCAA (outdoor) history.

The sprinter set the school record and looks to carry that momentum with her to Austin, Texas, where she will compete against some of the best around the nation at the Texas Relays. Amusan will compete in the 4x100m relay and the 100m hurdles on Friday.

This year’s meet will be available online at espn3.com and via the WatchESPN app for smartphones and tables.

For live updates, follow @UTEPTrack on Twitter.