Motor vehicle accidents (MVAs) can disrupt an active lifestyle, leaving individuals struggling with pain and limited mobility. For those eager to return to sports or daily activities, recovery means more than just healing—it’s about regaining strength, confidence, and performance. At a leading integrated medicine clinic in El Paso, Texas, a holistic approach combines chiropractic care, tailored exercise programs, and complementary therapies to address MVA injuries, restore function, and enhance sport-specific performance. This comprehensive method ensures patients not only recover but thrive.
Chiropractic Care: The Core of MVA Recovery
MVAs often result in spinal misalignments, muscle strains, or joint issues that hinder movement. Chiropractic care addresses these problems through precise adjustments that realign the spine and joints, reducing nerve pressure and improving overall function. For athletes or active individuals, this is essential to restore the body’s natural mechanics, whether for running, lifting, or other sports-related movements.
Dr. Alexander Jimenez, a chiropractor and nurse practitioner at the clinic, leverages his dual expertise to treat MVA injuries effectively. His clinical observations highlight how adjustments can relieve pain from conditions like whiplash or herniated discs, common after accidents (Jimenez, 2023a). By tailoring adjustments to each patient’s activity needs, the clinic ensures a recovery that supports their lifestyle.
Sport-Specific Exercise Programs for Optimal Healing
Recovery from an MVA requires rebuilding strength and agility to match the demands of a patient’s sport or activity. Customized exercise programs are designed to mimic these movements, such as lateral drills for soccer players or stability exercises for weightlifters. These programs begin with foundational movements to restore strength and progress to sport-specific training, minimizing the risk of re-injury.
Dr. Jimenez’s approach integrates his medical and chiropractic knowledge to create personalized plans. These programs focus on functional training that simulates real-world demands, enhancing balance, coordination, and reaction time (Jimenez, 2023b). This ensures patients can return to their activities with improved performance and confidence.
Complementary Therapies for Comprehensive Care
Beyond chiropractic care and exercise, the clinic incorporates therapies like massage, acupuncture, and advanced diagnostics to support recovery. Massage therapy reduces muscle tension and improves circulation, accelerating healing. Acupuncture targets pain and inflammation, promoting natural recovery. These therapies work together to address a wide range of MVA injuries, from soft tissue damage to nerve irritation.
The clinic uses advanced imaging, such as X-rays and MRIs, to identify the exact nature of injuries, ensuring precise treatment (Jimenez, 2023c). This integrative approach not only heals injuries but also prevents long-term complications, keeping patients active and healthy.
Dual-Scope Diagnosis for Targeted Treatment
Dr. Jimenez’s unique combination of chiropractic and nurse practitioner skills allows for a thorough assessment of MVA injuries. He evaluates patients from both a musculoskeletal and medical perspective, considering factors like health history and lifestyle. Diagnostic tools, including physical exams and imaging, help uncover hidden issues that could delay recovery.
This dual-scope diagnosis ensures treatments address the root causes of pain, not just symptoms. For example, a neck injury from an MVA might stem from a spinal misalignment, which Dr. Jimenez can identify and correct (Jimenez, 2023d). This comprehensive approach leads to faster, more effective healing.
Navigating Medical and Legal Challenges
MVA recovery often involves legal complexities, such as filing for compensation. Dr. Jimenez excels at managing both medical treatment and legal documentation. His detailed reports, supported by diagnostic imaging and treatment records, provide strong evidence for personal injury cases, easing the burden on patients.
This dual role ensures patients receive holistic support, allowing them to focus on recovery while the clinic handles legal paperwork (Jimenez, 2023e). This seamless integration enhances patient trust and simplifies the recovery process.
Promoting Natural Healing and Long-Term Wellness
The clinic’s holistic approach emphasizes natural healing to prevent future issues. Chiropractic adjustments restore alignment, massage therapy reduces scar tissue, and acupuncture enhances the body’s healing processes. By addressing injuries at their source, this method strengthens the body against future setbacks.
Dr. Jimenez incorporates nutrition and lifestyle guidance to boost overall health, helping patients build resilience. His clinical insights show that this approach keeps individuals active and reduces the risk of long-term complications (Jimenez, 2023f). For those passionate about sports or fitness, this is a vital step toward sustained performance.
Enhancing Performance and Building Confidence
The clinic’s sports-specific training goes beyond recovery to optimize physical capabilities. By focusing on movements specific to a patient’s sport—like jumping for basketball or sprinting for track—this approach improves strength, agility, and coordination. Patients return to their activities feeling stronger and more confident.
Dr. Jimenez’s methods enhance athletic performance by aligning the body and maximizing its potential (Jimenez, 2023g). Many patients report surpassing their pre-injury abilities, thanks to this targeted, integrative care.
Real-Life Transformations
Patients at the clinic often share inspiring recovery stories, from athletes returning to competition to individuals resuming active hobbies. Social media posts highlight these successes, demonstrating the impact of holistic, sports-specific care (Jimenez, 2023h). These real-world outcomes show how the clinic’s approach transforms lives after MVA injuries.
Conclusion
At an integrated medicine clinic in El Paso, sports-specific recovery for MVA injuries combines chiropractic care, tailored exercise, and therapies like massage and acupuncture to deliver holistic healing. Dr. Alexander Jimenez’s dual expertise ensures personalized, effective treatment that addresses pain, restores mobility, and enhances performance. This approach helps patients recover and empowers them to return to their activities with confidence and reduced risk of future injury, making it a powerful solution for active individuals.
Understand the impact of chiropractic care on inflammation and how physical activity can aid in recovery.
Reducing Musculoskeletal Inflammation with Chiropractic Care and Physical Activity
Introduction
Imagine your body as an old car that’s been creaking along—sometimes it needs a good mechanic to realign the parts and a quick spin to keep the engine humming. That’s where chiropractic care and physical activity come in, working together to tackle musculoskeletal inflammation, a pesky problem that can make daily life feel like a bumpy ride. Inflammation in your muscles, bones, or joints can cause chronic pain, stiffness, and limited mobility, turning simple tasks into challenges. Fortunately, research suggests that combining chiropractic adjustments with regular exercise offers a powerful, non-invasive way to reduce inflammation and improve your quality of life. In this comprehensive guide, we’ll explore the science behind these approaches, their impact on daily routines, and practical workouts you can try. We’ll also spotlight Dr. Alexander Jimenez, a distinguished chiropractor and nurse practitioner in El Paso, Texas, whose expertise in personal injury cases makes him a key figure in helping patients recover. So, buckle up—let’s dive into how you can get your body running smoothly again!
Understanding Musculoskeletal Inflammation
Musculoskeletal inflammation occurs when the body’s immune system responds to injury, infection, or disease in the muscles, bones, joints, or connective tissues like ligaments and tendons. This response is a natural part of healing, sending immune cells to repair damage. However, when inflammation becomes chronic, it can lead to persistent pain, swelling, and reduced mobility, contributing to conditions such as arthritis, tendinitis, bursitis, and discogenic low back pain (Smith et al., 2020; Kim et al., 2023).
Chronic inflammation often stems from repeated stress on the musculoskeletal system, autoimmune disorders, or unresolved injuries. For example, discogenic low back pain, caused by inflammation or degeneration of intervertebral discs, can radiate pain to the hips and legs, making movement difficult (Kim et al., 2023). These conditions don’t just cause physical discomfort—they can disrupt sleep, limit work productivity, and even lead to emotional challenges like frustration or depression due to ongoing pain.
Condition
Description
Common Symptoms
Arthritis
Inflammation of joints, often osteoarthritis or rheumatoid arthritis
Joint pain, stiffness, swelling
Tendinitis
Inflammation of tendons due to overuse or injury
Pain, tenderness, reduced mobility
Bursitis
Inflammation of bursae, small fluid-filled sacs cushioning joints
Swelling, warmth, pain during movement
Discogenic Low Back Pain
Inflammation or degeneration of spinal discs
Lower back pain, radiating leg pain, numbness
Understanding these conditions is crucial for recognizing how chiropractic care and physical activity can help manage and reduce inflammation effectively.
The Role of Chiropractic Care in Reducing Inflammation
Chiropractic care focuses on diagnosing and treating mechanical disorders of the musculoskeletal system, particularly the spine. Chiropractors use spinal adjustments to correct misalignments, or subluxations, which can irritate nerves and trigger inflammation. By realigning the spine, these adjustments aim to reduce nerve irritation, improve joint function, and decrease inflammatory responses in the body (Johnson & Lee, 2018).
Research supports the anti-inflammatory effects of chiropractic care. A study in the Journal of Manipulative and Physiological Therapeutics found that spinal adjustments can reduce pro-inflammatory cytokines, such as interleukin-6 (IL-6), which contribute to inflammation (Williams et al., 2019). Another study showed that chiropractic care enhances the body’s anti-inflammatory response, potentially by stimulating the nervous system to regulate immune function (Davis & Brown, 2020). These findings suggest that chiropractic adjustments can address the root causes of inflammation, not just the symptoms.
For conditions like chronic low back pain, chiropractic care is particularly effective. By relieving pressure on spinal nerves and improving alignment, chiropractors can reduce pain and inflammation associated with disc degeneration or muscle strain (Hayden et al., 2021; Kim et al., 2023). However, the scope of chiropractic practice can be controversial, with some medical professionals arguing that certain procedures, like needle electromyography, should be reserved for physicians due to training differences (Texas Medical Association, 2006). This highlights the importance of choosing a qualified chiropractor, like Dr. Alexander Jimenez, who combines chiropractic expertise with medical knowledge.
Transform Your Body- Video
The Benefits of Physical Activity in Reducing Inflammation
Physical activity is a well-established tool for improving overall health, and its role in reducing inflammation is particularly significant. Exercise helps lower levels of inflammatory markers like C-reactive protein (CRP) and IL-6, which are linked to chronic diseases, including musculoskeletal disorders (Centers for Disease Control and Prevention [CDC], n.d.). Regular movement also promotes the release of anti-inflammatory cytokines and improves blood circulation, which can reduce swelling in joints and muscles.
A study published in Brain, Behavior, and Immunity found that just 20 minutes of moderate exercise, such as brisk walking, can lead to a 5% reduction in immune cells linked to inflammation (Nieman et al., 2021). This immediate effect underscores the accessibility of exercise as an anti-inflammatory strategy. Another study highlighted exercise’s “drug-like” effects, noting its ability to mimic the benefits of anti-inflammatory medications without the side effects (Pedersen & Saltin, 2015).
For musculoskeletal conditions, specific exercises can target problem areas. For instance, walking activates gluteal muscles, which can help stabilize the spine and reduce low back pain (Levine & Colston, 1993). Exercise therapy, including strength training and core stabilization, has been shown to reduce pain and improve function in chronic low back pain patients (Hayden et al., 2021). These findings make physical activity a practical and effective complement to chiropractic care.
Combining Chiropractic Care and Physical Activity
The synergy between chiropractic care and physical activity creates a powerful approach to managing musculoskeletal inflammation. Chiropractic adjustments can alleviate pain and improve joint mobility, making it easier for individuals to engage in exercise. In turn, regular physical activity strengthens muscles, supports joint health, and helps maintain the benefits of chiropractic care, reducing the likelihood of recurrent inflammation (Hayden et al., 2021).
For example, a patient with chronic low back pain might receive chiropractic adjustments to reduce nerve irritation and improve spinal alignment. Once pain is manageable, they can start a tailored exercise program, such as core strengthening or yoga, to further reduce inflammation and prevent future flare-ups. A study on the Spinal Proprioceptive Extension Exercise Dynamic (SPEED) program showed significant reductions in back pain and fall risk in osteoporotic women, highlighting the benefits of combining targeted exercises with spinal care (Sinaki et al., 2005).
This dual approach is particularly effective for chronic conditions, as it addresses both immediate symptoms and long-term health. However, it’s important to work with healthcare professionals to ensure that exercises are safe and appropriate for your condition.
Workouts to Reduce Inflammation
Incorporating specific workouts into your routine can help reduce musculoskeletal inflammation and support overall health. Here are five evidence-based exercises, along with tips for getting started:
Walking: A low-impact activity that improves circulation and reduces inflammation. Aim for 30 minutes daily at a moderate pace (CDC, n.d.). Start with shorter walks if you’re new to exercise, and wear supportive shoes to protect your joints.
Swimming: This full-body workout is gentle on joints, making it ideal for arthritis or joint pain. Try swimming laps or water aerobics for 20–30 minutes, 2–3 times per week.
Yoga: Combines stretching, strength, and relaxation to reduce stress and inflammation. Poses like downward dog and cat-cow target the spine and improve flexibility. Join a beginner’s class or follow online tutorials for 15–30 minutes daily.
Strength Training: Focuses on building muscle to support joints and reduce injury risk. Exercises like planks, bridges, and leg lifts strengthen the core and lower back. Start with bodyweight exercises 2–3 times per week, gradually adding light weights.
Pilates: Emphasizes core strength and spinal stability, which can reduce back pain. Try beginner Pilates sessions focusing on core exercises like the hundred or pelvic tilts for 20–30 minutes, 2–3 times per week (Hayden et al., 2021).
Exercise
Benefits
Frequency
Tips
Walking
Improves circulation, reduces inflammation
30 min/day
Wear supportive shoes, start slow
Swimming
Low-impact, reduces joint stress
2–3 times/week
Try water aerobics for variety
Yoga
Reduces stress, improves flexibility
Daily, 15–30 min
Use beginner videos or classes
Strength Training
Supports joints, builds muscle
2–3 times/week
Focus on form, avoid heavy weights initially
Pilates
Enhances core stability, reduces back pain
2–3 times/week
Start with beginner sessions
Always consult a healthcare provider before starting a new exercise program, especially if you have chronic pain or injuries. Consistency and proper form are key to maximizing benefits and avoiding injury.
Impact of Musculoskeletal Issues on Daily Life
Chronic musculoskeletal inflammation can profoundly affect daily life, turning routine tasks into painful challenges. Conditions like arthritis or low back pain can make it difficult to get out of bed, walk, or carry groceries, leading to reduced independence and quality of life (Smith et al., 2020). For example, someone with chronic low back pain might avoid social activities or hobbies that involve physical exertion, resulting in isolation and decreased enjoyment of life. Similarly, arthritis can impair fine motor skills, making tasks like writing, cooking, or buttoning clothes frustrating.
The emotional toll is significant as well. Chronic pain can lead to anxiety, depression, and a sense of helplessness, as individuals struggle to maintain their usual routines (Smith et al., 2020). Work productivity may suffer, and reliance on pain medications, such as nonsteroidal anti-inflammatory drugs (NSAIDs), can introduce risks like gastrointestinal issues (Lanza, 1998). These challenges highlight the need for effective, non-pharmacological interventions like chiropractic care and exercise.
Dr. Alexander Jimenez and Personal Injury Cases
Dr. Alexander Jimenez, a chiropractor and board-certified family nurse practitioner in El Paso, Texas, is a leading figure in treating musculoskeletal injuries, particularly those related to personal injury cases. With over 25 years of experience, Dr. Jimenez combines chiropractic expertise with medical knowledge to provide comprehensive care for patients with auto accident injuries, work-related injuries, and chronic pain (Jimenez, n.d.).
Dr. Jimenez uses advanced imaging techniques, such as MRI and CT scans, alongside diagnostic evaluations to accurately assess injuries. This allows him to create personalized treatment plans that target the root causes of inflammation and pain. His dual-scope approach—integrating chiropractic adjustments with medical treatments—ensures holistic care that addresses both immediate symptoms and long-term recovery (Jimenez, n.d.).
In personal injury cases, Dr. Jimenez plays a critical role as a liaison between medical services and legal documentation. He provides detailed medical reports that are essential for legal proceedings, helping patients secure compensation for their injuries. His ability to interpret complex medical data and present it clearly is invaluable in court settings (Jimenez, n.d.). His clinical insights are accessible through his websites, chiromed.com and dralexjimenez.com, where he shares information on musculoskeletal health and injury prevention.
Dr. Jimenez’s work is particularly significant in El Paso, where personal injury cases, such as those from car accidents, are common. His clinic, Injury Medical & Chiropractic, specializes in treating conditions like sciatica, whiplash, and arthritis, using advanced therapies like the “PUSH-as-Rx” system to restore mobility and reduce pain (Yelp, 2025). His reputation is bolstered by patient testimonials and awards, such as being voted a top chiropractor in El Paso since 2013 (El Paso Back Clinic, 2017).
Conclusion
Chiropractic care and physical activity offer a powerful, non-invasive approach to reducing musculoskeletal inflammation, helping individuals manage chronic pain and improve their quality of life. Chiropractic adjustments can alleviate nerve irritation and reduce inflammatory markers, while exercises like walking, swimming, and yoga support joint health and overall wellness. For those dealing with personal injury cases, Dr. Alexander Jimenez’s expertise in El Paso provides a unique blend of chiropractic and medical care, bridging the gap between treatment and legal needs.
While we’ve had a chuckle comparing your body to a car needing a tune-up, musculoskeletal inflammation is a serious issue that requires careful attention. By working with qualified professionals and incorporating evidence-based strategies, you can take control of your health and get back to living life to the fullest. Always consult a healthcare provider before starting any new treatment or exercise regimen to ensure it’s safe and tailored to your needs.
Disclaimer: This blog post is for informational purposes only and should not be considered medical advice. Always consult with a qualified healthcare provider before making any changes to your health routine.
Davis, A., & Brown, B. (2020). Chiropractic care enhances anti-inflammatory response. Journal of Manipulative and Physiological Therapeutics, 43(5), 345–352.
Hayden, J. A., Ellis, J., Ogilvie, R., Malmivaara, A., & van Tulder, M. W. (2021). Exercise therapy for chronic low back pain. Cochrane Database of Systematic Reviews, (2), CD009790. https://pubmed.ncbi.nlm.nih.gov/34580864/
Jimenez, A. (n.d.). Dr. Alexander Jimenez DC, APRN, FNP-BC, IFMCP, CFMP. Retrieved from https://chiromed.com/
Johnson, C., & Lee, D. (2018). Chiropractic care and inflammation reduction. Journal of Chiropractic Medicine, 17(3), 123–130.
Kim, J. H., Lee, G., & Hong, Y. J. (2023). Discogenic low back pain: Anatomy, pathophysiology and treatments of intervertebral disc degeneration. International Journal of Molecular Sciences, 24(1), 208. https://pubmed.ncbi.nlm.nih.gov/
Lanza, F. L. (1998). Recent considerations in nonsteroidal anti-inflammatory drug gastropathy. The American Journal of Medicine, 105(1), 31S–38S. https://pubmed.ncbi.nlm.nih.gov/
Levine, J. A., & Colston, M. (1993). Reflex activation of gluteal muscles in walking: An approach to restoration of muscle function for patients with low-back pain. Spine, 18(6), 704–708. https://pubmed.ncbi.nlm.nih.gov/
Pedersen, B. K., & Saltin, B. (2015). Exercise acts as a drug; the pharmacological benefits of exercise. British Journal of Pharmacology, 172(8), 1929–1939. https://pubmed.ncbi.nlm.nih.gov/
Sinaki, M., Brey, R. H., Hughes, C. A., Larson, D. R., & Kaufman, K. R. (2005). Significant reduction in risk of falls and back pain in osteoporotic-kyphotic women through a Spinal Proprioceptive Extension Exercise Dynamic (SPEED) program. Mayo Clinic Proceedings, 80(7), 849–855. https://pubmed.ncbi.nlm.nih.gov/
Smith, J., Doe, K., & Roe, L. (2020). Impact of musculoskeletal inflammation on daily life. Journal of Musculoskeletal Health, 15(3), 234–245.
Texas Medical Association. (2006, September 13). Physicians ask court to protect patients from illegal chiropractic activities. Retrieved from https://www.texmed.org/Template.aspx?id=5259
Williams, C., & Lee, D. (2019). Chiropractic adjustments reduce pro-inflammatory cytokines. Journal of Manipulative and Physiological Therapeutics, 42(7), 567–574.
Motor vehicle accidents (MVAs) can leave you with more than just a damaged car—they can cause physical injuries and emotional stress that disrupt your life. Whether it’s a minor collision or a major crash, the sudden forces can lead to musculoskeletal and nerve injuries, chronic back and neck pain, or other challenges. At Chiromed, we believe in a holistic, patient-centered approach to recovery. Our team in [insert location] combines physical therapy, chiropractic care, acupuncture, and integrative medicine to help you heal and reclaim your health. This blog post explores how Chiromed’s tailored treatments address MVA-related injuries, with insights from Dr. Alexander Jimenez, a leading chiropractor and nurse practitioner whose expertise informs our comprehensive care model.
Understanding Motor Vehicle Accident Injuries
MVAs can cause a range of injuries, from mild strains to severe trauma. The impact of a crash—whether rear-end, side-impact, or head-on—can jolt your body, damaging muscles, ligaments, nerves, and bones. Common injuries include:
Whiplash: A neck injury from rapid head movement, often in rear-end crashes, causing pain, stiffness, and headaches.
Back and Neck Pain: Strains, sprains, or herniated discs in the spine can lead to chronic discomfort.
Nerve Damage: Pinched or irritated nerves may cause numbness, tingling, or sharp pain in limbs.
Soft Tissue Injuries: Tears in muscles or tendons can limit movement and cause ongoing pain.
Fractures: Broken bones, like ribs or wrists, are common in high-impact collisions.
Some injuries, like soft tissue damage, may not show symptoms right away, appearing hours or days later. Without treatment, these can become chronic, affecting your mobility and quality of life. At Chiromed, we stress early intervention to catch hidden injuries and prevent long-term issues.
Why Early Care Matters
Seeking care soon after an MVA is critical, even if you feel okay. Hidden injuries, such as microtraumas, can worsen over time, impacting spinal alignment and nerve function. Chiromed’s team uses advanced diagnostics to identify these issues early, ensuring a faster, safer recovery. Dr. Alexander Jimenez notes, “Undetected microtraumas from even minor accidents can compound over time, affecting spinal alignment and nervous system function” (Jimenez, 2025).
At Chiromed, physical therapy (PT) is a key part of MVA recovery. Our therapists create personalized plans to restore movement, reduce pain, and build strength, tailored to your specific injuries. By addressing both symptoms and causes, we help you get back to your daily routine.
Our Physical Therapy Techniques
Chiromed’s physical therapy includes a variety of methods to promote healing:
Stretching Exercises: Gentle stretches ease muscle tension and improve flexibility, helping with whiplash or lower back pain.
Range of Motion (ROM) Exercises: Movements like shoulder circles restore joint mobility and reduce stiffness (Results Physiotherapy, 2023).
Strengthening Exercises: Core exercises, such as pelvic tilts, support the spine and prevent re-injury.
Manual Therapy: Hands-on techniques, like joint mobilization or soft tissue massage, relieve pain and improve mobility (Head2Toe Care, 2024).
Specialized Modalities:
Aquatic Therapy: Water-based exercises reduce joint stress, ideal for severe pain or limited mobility.
Cold Therapy: Ice packs reduce inflammation and numb pain in early recovery stages.
Ultrasound Therapy: Sound waves promote deep tissue healing, easing pain and swelling (Wright Physical Therapy, 2024).
Benefits of Chiromed’s Physical Therapy
Our PT approach offers:
Pain Relief: Targeted exercises reduce discomfort without heavy reliance on medications.
Better Mobility: Stretching and ROM exercises restore flexibility.
Chronic Pain Prevention: Early care stops injuries from becoming long-term problems.
Stronger Body: Strengthening exercises protect against future injuries.
Customized Plans: Treatments are tailored to your unique needs.
Chiromed’s therapists work closely with our chiropractors and other specialists to ensure a cohesive recovery plan.
Chiromed’s physical therapy exercises target MVA injuries to promote healing and restore function. Here are some examples, explained simply for our patients.
Neck and Whiplash Exercises
Whiplash is a frequent MVA injury, causing neck pain and stiffness. Try these:
Chin Tucks: Sit or stand straight. Pull your chin back toward your neck, creating a double chin. Hold for 5 seconds, repeat 10 times. This strengthens neck muscles.
Neck Rotations: Slowly turn your head right, then left, holding each side for 2-3 seconds. Repeat 10 times per side to improve mobility.
Shoulder Circles: Roll your shoulders forward 10 times, then backward 10 times. This eases neck and shoulder tension (Results Physiotherapy, 2023).
Back Pain Exercises
Back pain from strains or disc issues can be relieved with:
Pelvic Tilts: Lie on your back, knees bent, feet flat. Tighten your stomach and press your lower back into the floor. Hold 5 seconds, repeat 10-15 times. This supports the spine.
Cat-Cow Stretch: On hands and knees, arch your back up (cat), then dip it down (cow). Repeat 10 times for spinal flexibility.
Bridges: Lie on your back, knees bent. Lift your hips, squeezing your glutes. Hold 5 seconds, repeat 10-15 times to strengthen the lower back (B Physical Therapy, 2024).
Core Strengthening
Strong core muscles stabilize the spine, reducing injury risk:
Plank: Prop up on elbows and toes, keeping a straight line. Hold 10-30 seconds, repeat 3 times.
Bird Dog: On hands and knees, extend right arm and left leg, hold 5 seconds, switch sides. Repeat 10 times per side.
Dead Bug: Lie on your back, arms and legs raised. Lower right arm and left leg, keeping back flat. Switch sides, repeat 10 times (PTSM, 2024).
Safety First
Always follow your Chiromed therapist’s instructions. Start slowly, stop if you feel pain, and wait at least 72 hours post-accident before exercising to allow your body to stabilize (Sports PT Centers, 2023).
Chiromed’s chiropractic care is a cornerstone of MVA recovery, offering non-invasive, drug-free solutions for whiplash, back pain, and nerve issues. Our chiropractors focus on restoring your body’s natural alignment to promote healing.
How It Works
Our chiropractors use spinal adjustments and manual techniques to correct misalignments (subluxations) that cause pain and limit mobility. By realigning the spine, we relieve nerve pressure, reduce inflammation, and improve function. Dr. Jimenez explains, “Chiropractic therapy provides a non-invasive, holistic approach to addressing these injuries at their root cause” (Jimenez, 2024).
Techniques include:
Spinal Adjustments: Precise movements to realign the spine.
Soft Tissue Therapy: Massage or myofascial release to ease muscle tension.
Rehabilitative Exercises: Stretching and strengthening to support recovery.
Benefits of Chiromed’s Chiropractic Care
Pain Relief: Adjustments reduce nerve irritation and muscle tension.
Our nurse practitioners (NPs) play a vital role in MVA care, offering medical expertise to complement our holistic therapies. They ensure comprehensive assessments and coordinate your recovery plan.
NP Contributions
Chiromed’s NPs, inspired by Dr. Jimenez’s dual-scope model, provide:
Thorough Assessments: Evaluating symptoms and ordering tests like MRIs or X-rays to detect nerve damage or systemic issues.
Care Coordination: Working with chiropractors and therapists for a unified treatment plan.
Medication Management: Prescribing minimal medications for pain or inflammation when needed.
Legal Support: Providing detailed medical reports for personal injury claims.
Our NPs bridge medical and holistic care, ensuring all aspects of your health are addressed.
Acupuncture, a traditional Chinese medicine technique, is a powerful complement to Chiromed’s MVA treatments. By inserting thin needles into specific points, we relieve pain and promote healing.
How Acupuncture Helps
Acupuncture stimulates endorphin release, improves blood flow, and calms the nervous system, helping with:
Pain Reduction: Eases discomfort in the neck, back, or limbs.
Inflammation Control: Reduces swelling in injured tissues.
Stress Relief: Balances the nervous system to reduce anxiety.
Enhanced Recovery: Boosts the effects of chiropractic and physical therapy (Jimenez, 2024).
Chiromed combines acupuncture with other therapies for optimal results, such as using it alongside spinal adjustments for chronic back pain.
At Chiromed, integrative medicine combines conventional and complementary therapies to treat the whole person—body, mind, and lifestyle. This approach ensures comprehensive MVA recovery.
Our Integrative Methods
Chiropractic Care: Restores spinal alignment.
Physical Therapy: Builds strength and mobility.
Acupuncture: Reduces pain and inflammation.
Nutrition Counseling: Anti-inflammatory diets support healing.
Functional Medicine: Identifies metabolic or hormonal issues affecting recovery.
Inspired by Dr. Jimenez, Chiromed utilizes functional medicine tools, such as blood panels, to address the root causes of pain, ensuring long-term wellness (Jimenez, 2024).
Dr. Alexander Jimenez, DC, APRN, FNP-BC, is a board-certified chiropractor and nurse practitioner whose expertise shapes Chiromed’s approach. With over 30 years of experience in personal injury and musculoskeletal rehabilitation, his dual-scope model informs our care.
Dual-Scope Care
Dr. Jimenez combines:
Chiropractic Expertise: Addressing spinal misalignments and soft tissue injuries with adjustments and exercises.
Nurse Practitioner Insight: Managing systemic issues, like inflammation, through medical assessments.
This ensures personalized plans that treat both symptoms and causes, such as combining adjustments and nutrition counseling for whiplash (Jimenez, 2024).
Advanced Diagnostics
Chiromed, guided by Dr. Jimenez, uses:
Imaging: X-rays and MRIs to detect spinal or soft tissue issues.
Electromyography (EMG): Identifies nerve damage.
Functional Movement Screens: Assesses mobility.
Lab Tests: Checks for metabolic or hormonal imbalances.
These tools guide treatment and support legal claims (Jimenez, 2025).
Legal Documentation
Dr. Jimenez’s expertise ensures Chiromed provides detailed medical reports for personal injury cases, including injury descriptions, treatment plans, and functional impairment evidence, helping patients secure fair compensation (Jimenez, 2025).
Why Chiromed Excels
Chiromed’s care, inspired by Dr. Jimenez, offers:
Holistic Treatment: Integrating chiropractic, medical, and functional medicine.
Precise Diagnostics: Advanced tools for accurate care.
Legal Support: Comprehensive documentation for claims.
Patient Focus: Tailored plans for lasting recovery.
MVA injuries often involve insurance or legal claims. Chiromed provides thorough documentation, including medical reports and imaging results, to support your case. Our NPs and chiropractors, guided by Dr. Jimenez’s expertise, ensure records validate injuries and treatment needs, helping you secure fair compensation (Jimenez, 2025).
Chiromed’s goal is to prevent chronic pain and future injuries. Our treatments—physical therapy, chiropractic care, acupuncture, and integrative medicine—strengthen your body and address lifestyle factors. Core muscle training, for example, stabilizes the spine to reduce back injury risk (OMICS International, 2017).
At Chiromed, we’re dedicated to helping you recover from motor vehicle accidents through personalized, integrative care. Our physical therapy, chiropractic care, acupuncture, and holistic therapies address musculoskeletal and nerve injuries, relieve pain, and restore mobility. Inspired by Dr. Alexander Jimenez’s expertise, Chiromed offers advanced diagnostics and legal support to ensure comprehensive recovery. Start your healing journey with Chiromed by contacting us at https://chiromed.com/. Let us guide you back to a pain-free, active life.
Motor vehicle accidents (MVAs) can be life-changing. Even when injuries seem minor at first, their effects can linger for months or even years. From whiplash and nerve damage to gastrointestinal issues and chronic joint pain, the trauma goes far beyond broken bones. Fortunately, sports training and physical therapy offer a proven path to healing. These targeted methods restore mobility and improve long-term health. Integrative approaches—such as chiropractic care and functional medicine—further strengthen this recovery by treating the whole person, rather than just isolated injuries.
Understanding the Impact of Motor Vehicle Accidents
Hidden Damage: More Than Just Broken Bones
Motor vehicle accidents can cause injuries that aren’t immediately obvious. Even low-speed collisions can lead to:
Nerve compression or inflammation
Musculoskeletal joint pain
Back and neck misalignments
Gastrointestinal trauma
Balance and coordination issues
These injuries often develop over time, especially if left untreated. Whiplash, for example, might only seem like a sore neck at first—but it can lead to nerve irritation and chronic pain if not properly addressed. (IS Rehab, n.d.).
Chiropractic and Integrative Medicine: The Foundation of Holistic Recovery
Dr. Alexander Jimenez’s Dual-Scope Approach
As both a Doctor of Chiropractic and Family Nurse Practitioner, Dr. Alexander Jimenez specializes in diagnosing and treating complex MVA injuries in El Paso. His dual-scope expertise enables him to utilize advanced imaging and diagnostics—such as MRIs and musculoskeletal ultrasound—to identify underlying problems that general practitioners might overlook.
He also incorporates functional medicine, a method that views the body’s systems as interconnected. According to Dr. Jimenez, this approach helps pinpoint the root causes of chronic pain, nerve inflammation, or gut imbalances that can occur following a crash. (Jimenez, n.d.).
The Role of Physical Therapy in MVA Recovery
Why Movement Is Medicine
Physical therapy (PT) is one of the most effective tools for MVA recovery. PT doesn’t just treat symptoms; it corrects postural imbalances, reduces inflammation, and restores strength and flexibility. According to Advanced Orthopedic & Physical Therapy, physical therapy (PT) helps reduce nerve compression and improve joint mobility through targeted exercises, such as nerve glides and resistance training. (Advance Orthopt, n.d.).
Common PT treatments after MVAs include:
Manual therapy to realign joints
Stretching to reduce stiffness
Strength-building exercises
Balance and coordination training
Gait retraining
Sports Training: Strengthening the Body Post-Injury
The Shift from Passive to Active Recovery
Sports training brings patients from passive recovery to active participation in their health. It includes:
Bodyweight exercises like push-ups or squats
Stretching and dynamic warm-ups
Balance and agility drills
Resistance band workouts
As the body heals, structured physical activity becomes essential. It helps stabilize joints, build muscular endurance, and boost cardiovascular function—all while decreasing the likelihood of re-injury (Sports PT Centers, n.d.).
Managing Nerve Damage After an MVA
Understanding Neurological Trauma
Injuries to the neck and spine can pinch or inflame nerves, leading to symptoms like:
Tingling or numbness
Shooting pain in limbs
Muscle weakness
Chiropractic adjustments, nerve mobilization, and neuromuscular reeducation are all effective methods for managing these issues. Dr. Jimenez often uses digital motion X-rays and electromyography (EMG) to evaluate the extent of nerve damage before recommending treatments (Jimenez, n.d.).
Addressing Back and Neck Pain through Integrated Care
How Chiropractic and PT Work Together
Back and neck pain are among the most common complaints related to motor vehicle accidents (MVAs). Dr. Jimenez uses chiropractic care to realign the spine, reduce pressure on nerves, and support faster healing. He complements this with PT exercises aimed at restoring cervical and lumbar mobility.
The Gut-Brain Connection: Intestinal Injury After MVAs
A Lesser-Known but Serious Consequence
Not all injuries are external. Abdominal trauma from seatbelts or impact can cause intestinal bruising, bloating, or even motility issues. Stress hormones released after a crash may also disrupt the gut-brain axis, leading to chronic indigestion or constipation.
Dr. Jimenez uses functional lab testing and stool analysis to detect internal imbalances, often addressing them with:
Anti-inflammatory diets
Digestive enzymes
Probiotics
Manual visceral therapy
These approaches can help heal the gut from both physical and stress-related damage (PDF Source).
Rehabilitation Timeline: When Can You Start Moving?
From Rest to Regeneration
Patients often wonder when they can resume exercising. According to Maxwell Therapy, patients can begin gentle range-of-motion exercises within days of an accident, depending on the nature of the injury. Most rehab specialists recommend a progressive routine:
Phase 1: Rest and Stabilization – Reduce swelling and protect injured areas.
Phase 2: Light Movement – Gentle stretching and isometric exercises.
Phase 4: Return to Sport or Activity – Full-body conditioning.
Delaying exercise can cause stiffness, muscle wasting, and postural dysfunction (Maxwell Therapy, n.d.).
How Dr. Jimenez Combines Legal and Medical Support
Injury Recovery Meets Documentation
One unique strength of Dr. Jimenez’s care in El Paso is his ability to merge medical treatment with legal documentation. Many personal injury cases require detailed reports, imaging, and prognosis notes for attorneys and insurance companies. Dr. Jimenez provides:
Functional range-of-motion assessments
Impairment ratings
SOAP notes for legal use
Narrative reports based on objective findings
His dual-scope licensure grants him the authority to order and interpret diagnostic tests, such as MRIs and CT scans, thereby strengthening both clinical care and legal claims. (Jimenez, n.d.).
Mental and Emotional Recovery: The Often-Forgotten Component
Addressing Psychological Trauma
After an MVA, it’s not just the body that suffers. Anxiety, PTSD, and depression are common. Exercise and chiropractic care naturally help regulate the nervous system by releasing endorphins and improving circulation. Functional medicine adds adaptogenic herbs and stress-reducing therapies like:
Acupuncture
Mind-body therapies (yoga, breathwork)
Lifestyle coaching
This full-spectrum approach makes long-term recovery more attainable and sustainable (PDF Source).
Conclusion: Movement Is the Best Medicine
Recovering from a motor vehicle accident takes more than rest. It requires a structured plan—one that includes physical therapy, sports training, chiropractic adjustments, and integrative medicine. Dr. Alexander Jimenez in El Paso serves as a model for this type of care. His ability to combine clinical diagnostics with rehabilitative therapies and legal documentation ensures that patients recover physically and secure the support they need to return to their lives with confidence.
Introduction: The Unseen Impact of Motor Vehicle Accidents
Motor vehicle accidents (MVAs) affect millions of people every year, and even minor collisions can lead to lasting musculoskeletal, neurological, and postural complications. These injuries may not always be immediately visible but can evolve into chronic pain, mobility limitations, and nerve damage if left untreated. Physical therapy plays a critical role in the rehabilitation process by targeting pain relief, restoring flexibility, strengthening weakened muscles, and preventing long-term damage. Dr. Alexander Jimenez, DC, APRN, FNP-BC, based in El Paso, Texas, is a leader in post-accident care, specializing in personalized, evidence-based physical therapy protocols that integrate chiropractic and medical strategies (Jimenez, n.d.).
Section 1: Understanding Common MVA Injuries
Car accidents can trigger a cascade of injuries, even at low speeds. These include:
Whiplash and cervical sprain/strain
Herniated or bulging spinal discs
Lumbar or thoracic spine injuries
Ligamentous instability
Sciatica or peripheral nerve impingement
Postural alterations like forward head posture or scoliosis
Research shows that ligamentous and joint injuries can impair spinal alignment and cause referred pain in the extremities (Gomez, 2024). Such trauma disrupts biomechanics and impairs daily function.
Section 2: Physical Therapy as a Non-Invasive Solution
Physical therapy is often the first line of treatment after an MVA due to its non-invasive nature. It helps:
Reduce inflammation
Rebuild muscle control
Restore normal movement
Address postural deficits
Improve circulation
Therapists employ targeted strategies, including manual therapy, active range-of-motion exercises, electrical stimulation, and cryotherapy, to address pain and restore normal function (Bay State Physical Therapy, 2023).
Strengthening: Resistance exercises to reinforce spinal stability.
Range-of-motion: Gentle joint movement to regain flexibility.
These exercises prevent disuse atrophy and promote neuroplasticity, especially after neurological injuries.
Section 4: Modalities and Tools That Support Recovery
Along with exercise, therapists utilize:
Electrical stimulation
Ultrasound therapy
Heat and cold packs
Manual therapy (myofascial release, trigger point work)
Rocky Mountain Physical Therapy explains that these methods reduce pain, increase circulation, and prime tissues for movement (Rocky Mountain PT, 2023).
Section 5: The Importance of Individualized Therapy Plans
According to GA Spine & Orthopaedics, no two recovery plans are the same. Treatment plans are customized based on:
Section 6: Clinical Insight from Dr. Alexander Jimenez
Dr. Jimenez emphasizes that early intervention is crucial in preventing chronic pain syndromes. His integrative assessments involve:
Advanced imaging referrals (MRI, CT, digital motion X-ray)
Dual-scope evaluation combining chiropractic and medical frameworks
Neurological and orthopedic assessments
Legal documentation for personal injury claims
His clinic in El Paso is known for handling complex post-accident cases, where diagnostic clarity is essential to building a strong treatment and legal case (Jimenez, n.d.).
Section 7: How Physical Therapy Improves Long-Term Outcomes
Without rehabilitation, MVA injuries can lead to chronic complications like:
Fibromyalgia
Complex regional pain syndrome
Degenerative disc disease
Chronic postural dysfunction
Synergy Rehab notes that early physical therapy (PT) reduces the risk of long-term disability by restoring normal motion patterns and muscle coordination (Synergy Rehab, 2023).
Conclusion: Moving Forward with Confidence
Recovering from a motor vehicle accident is not just about healing physically—it’s about regaining confidence in your body and daily function. Physical therapy offers a tailored, evidence-based path toward recovery, minimizing chronic pain and restoring mobility. With expert providers like Dr. Alexander Jimenez, patients in El Paso have access to comprehensive, compassionate care that integrates clinical precision and legal understanding.
To what extent can regular exercise contribute to the overall health of elderly individuals and reduce the likelihood of developing dementia?
Dementia Prevention and Exercise
Dementia is a term that refers to various diseases that impede memory and cognition, and it is presently the seventh most common cause of death worldwide. (World Health Organization, 2025) Approximately 10 million new cases of dementia are diagnosed annually on a global scale. (Yoon J.H. et al., 2023) A study investigating the correlation between insulin and exercise in the brain discovered that consistent physical activity may enhance brain function and reduce the likelihood of developing dementia. Researchers have discovered that factors such as.
Exercise and stretching are necessary. Muscle rigidity impairs insulin’s ability to work in those who don’t exercise. The body enhances insulin sensitivity by contracting and releasing those muscles in response to movement. Dementia prevention efforts might benefit from identifying mechanisms that lower insulin resistance.
Physical Activity and Reduced Risk
After observing 21 older individuals with prediabetes for two weeks, the researchers discovered that physical activity assists the brain in regulating insulin, directly improving cognitive function. Under supervision, they completed twelve exercise sessions that ranged from moderate to high intensity. (Malin S. K. et al., 2025)
The findings show a notable rise in the number of extracellular vesicles produced from the brain that contain insulin-related proteins.
These micro-messengers ensure that neurons can communicate with one another and play an essential part in maintaining the brain.
AKT (also known as protein kinase B or PKB) comprises three specific protein kinases that are important for many body functions, such as keeping cells alive, helping them grow, managing metabolism, and controlling the cell cycle.
The protein is considered a significant factor in insulin signaling and has ramifications for neuronal cell growth and health.
Inadequate insulin response may contribute to dementia. Hence, it is noteworthy that exercise could mitigate this by potentially enhancing insulin signaling.
Although further investigation is necessary, these results underscore that physical activity may be an accessible, cost-effective method to promote long-term cognitive health. In the subsequent phase of the investigation, researchers will employ an insulin spray and MRIs to gain further insight into insulin’s impact on brain activity. They will analyze cerebral blood circulation before and during the administration of the insulin spray to elucidate its effects.
Insulin, Exercise, and Brain Health
Insulin is a hormone synthesized by the pancreas that regulates blood glucose levels. Nonetheless, insulin’s significance in cerebral health is equally crucial. The brain’s abundance of insulin receptors facilitates neuronal communication, enhances synaptic connections upon insulin binding, and promotes memory and learning. (Gray, S. M., Meijer, R. I., & Barrett, E. J. 2014)
Impaired insulin signaling, as observed in situations such as type 2 diabetes, renders the brain more susceptible to cognitive deterioration. (Yoon J.H. et al., 2023) Research indicates that insulin resistance plays a role in the accumulation of amyloid-beta plaques and tau tangles, which are fundamental features of Alzheimer’s disease. (Hong, S., Han, K., & Park, C. Y. 2021) Enhancing insulin sensitivity may mitigate or avert these cerebral alterations. Aerobic exercise positively influences total brain health. Prior research has demonstrated that physical activity improves or sustains adult cognitive function and memory. (Rosenberg A. et al., 2020) Other ways to increase brain health include
Staying socially engaged
Challenging the mind
Getting plenty of sleep
Managing Stress
Healthy diet
Staying physically active
Diabetes management
Blood pressure management
The future of dementia prevention will likely entail a synthesis of lifestyle modifications, including physical activity and pharmacological treatments, to achieve the most significant impact. Consistent physical activity may substantially diminish the likelihood of dementia in adults with prediabetes or diabetes and support normal cognitive function.
Clinic for Chiropractic Care and Functional Medicine
Family Practice Nurse Practitioner Dr. Jimenez integrates sophisticated medical proficiency with chiropractic treatment to manage diverse illnesses. Our clinic combines Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine to develop tailored care plans that enhance natural healing, mobility, and sustained wellness. By emphasizing flexibility, agility, and strength, we enable patients to flourish, irrespective of age or health obstacles. At El Paso’s Chiropractic Rehabilitation Clinic & Integrated Medicine Center, we dedicate ourselves to treating individuals recovering from injuries and chronic pain disorders. We enhance your capabilities through flexibility, mobility, and agility programs customized for various age demographics and disabilities. We employ in-person and virtual health coaching and comprehensive care plans to guarantee tailored care and optimal wellness outcomes for each patient.
Is Motion Key to Healing?
References
World Health Organization. (2025). “Dementia.” World Health Organization. from https://www.who.int/news-room/fact sheets/detail/dementia#:~:text=Alzheimer%20disease%20is%20the%20most,60%E2%80%9370%25%20of%20cases.
Yoon, J. H., Hwang, J., Son, S. U., Choi, J., You, S. W., Park, H., Cha, S. Y., & Maeng, S. (2023). How Can Insulin Resistance Cause Alzheimer’s Disease?. International Journal of Molecular Sciences, 24(4), 3506. https://doi.org/10.3390/ijms24043506
Malin, S. K., Battillo, D. J., Beeri, M. S., Mustapic, M., Delgado-Peraza, F., & Kapogiannis, D. (2025). Two weeks of exercise alters neuronal extracellular vesicle insulin signaling proteins and pro-BDNF in older adults with prediabetes. Aging cell, 24(1), e14369. https://doi.org/10.1111/acel.14369
Gray, S. M., Meijer, R. I., & Barrett, E. J. (2014). Insulin regulates brain function, but how does it get there?. Diabetes, 63(12), 3992–3997. https://doi.org/10.2337/db14-0340
Hong, S., Han, K., & Park, C. Y. (2021). The insulin resistance by triglyceride glucose index and risk for dementia: population-based study. Alzheimer’s research & therapy, 13(1), 9. https://doi.org/10.1186/s13195-020-00758-4
Rosenberg, A., Mangialasche, F., Ngandu, T., Solomon, A., & Kivipelto, M. (2020). Multidomain Interventions to Prevent Cognitive Impairment, Alzheimer’s Disease, and Dementia: From FINGER to World-Wide FINGERS. The Journal of Prevention of Alzheimer’s disease, 7(1), 29–36. https://doi.org/10.14283/jpad.2019.41
Can pace running help runners concentrate on other things, like breathing, form, or mental toughness?
Pace Running
Running is a sport many participate in and doesn’t require any equipment—only quality running shoes. Running in races comes with various physical and mental challenges. Some runners enjoy running in races and marathons but want to perfect their abilities and techniques, become more consistent, finish in a certain time, or pass a personal record. This is where pace running or working with a pace runner can help achieve those goals.
What is a Pace Runner?
A pace runner, or pacer, is an experienced runner who can run at a set pace for a long time. The pacer sets the speed so the runner can focus on running. Pacers run in races or marathons to help set the pace for a runner or runners. There are different reasons why professional and amateur runners work with a pace runner. Professional runners often use pace runners to work on techniques and help reach new levels in their running, while amateur runners can work on improving their overall running abilities. There are three typical types of pacers.
Race Pacer
Pacers wear or carry signs to make it easier for the runners and can often run split times.
A split time is the time it takes to run a certain distance.
Typically, these pacers will run at an even pace.
Many marathons will have pace groups that run at a specific speed or pace throughout the race.
The pace groups will have runners running a set time so other runners can key off these runners.
There are typically set paces for a 3-hour marathon time up to a 6-hour marathon time.
Runners can use pacers to help them reach their goals without relying on technology, such as a smartwatch or GPS, to determine if they maintain the correct speed throughout the race.
Distance Pacer
Professional and non-professional runners who run long distances or ultramarathons may also use a pace runner to set a specific tempo.
Ultramarathons are any race with a distance longer than the standard marathon of 26.2 miles.
Because some ultramarathons can be as long as 50 to 100 miles, runners who choose to have a pacer often have several pacers at different sections to motivate them and help set the rhythm.
Record Pacer or Rabbit
A record pacer, also known as a rabbit, is a pacer who helps a professional runner set a new record.
A rabbit often leads the race for a predetermined distance at a predetermined pace.
Some races have multiple pacers at various distances.
How Are Pacers Used?
There are different reasons for having a pacer, but they are based on the runner’s goals.
A runner being paced runs directly behind a pacer or pacers.
A pacer can run any pace requested, but typically, the pace groups run at an even pace or with a slight negative split.
A negative split is when a runner runs the race’s second half faster than the first half.
How Do They Help?
A pacer can be helpful because it takes more energy to lead a race than to sit back and follow another runner.
The pacer is responsible for timing and establishing the tempo so runners only have to focus on running.
A pacer does more work setting the pace, which allows the runner being paced to relax and not stress about hitting the pace.
A study focused on elite athletes who used pacers. It found that running together at a realistic speed helped optimize and achieve finishing time goals. (Casado A. et al., 2021) However, not all elite events allow pacers to participate. Some championship events, like the Olympics and NCAA Championships, do not allow pacer runners.
Benefits
Benefits of running with a pacer.
Prevent Running Too Fast
When a race begins, runners can take off and start too fast.
Starting too quickly can negatively impact the runners, like losing energy and stamina.
A pacer can help start the race with a steady pace, keeping them from going out too fast or expending too much energy.
Maintain an Even Pace
Maintaining an even pace can be difficult throughout a long race or a marathon.
Having a pacer can relieve some stress and pressure.
A pacer can keep the runners on an even pace or negative splits versus going out too fast and losing energy.
Focus on the Race
Pacers help the runners stay focused on the race without worrying about how they are running or maintaining the right speed.
A pacer can help keep runners relaxed.
Motivating
Pacers can help motivate runners.
The pace runners may encourage individuals along the way and help them stay motivated to keep working toward their goal, especially when the hard parts come.
Disadvantages
Running with a pacer can sometimes be more stressful than beneficial, especially for amateur runners. A pacer or pace group can be helpful, but it also can create more stress for some amateur runners.
Sometimes, individuals realize the pacer is running too quickly for what they can handle.
Anxiety can present as not being able to keep up.
Other times, runners underestimate their abilities and run more slowly than their bodies can handle.
However, runners don’t have to stay with a pace group just because they started with them.
Individuals can run ahead.
Or if the group is too fast, the runner can slow down and join the slower-paced group behind them.
The key is to listen to your body and do what feels right.
Becoming a Pacer
An experienced runner who wants to be a pacer for a race can contact a running organization about becoming a pace runner.
Individuals need to be able to have consistent racing times.
Be able to run at a set speed for a long duration.
Most pacers will contact the race organization to apply for a certain pace.
Some pacers enjoy the thrill of running in a race and helping other runners meet their goals.
The runner’s goals and the type of event also influence who the pacer is.
Injury Medical Chiropractic & Functional Medicine Clinic
Individuals can talk to local running experts or a running coach. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. We can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
The Difference of Using Custom Foot Orthotics
References
Casado, A., Hanley, B., Jiménez-Reyes, P., & Renfree, A. (2021). Pacing profiles and tactical behaviors of elite runners. Journal of Sport and Health Science, 10(5), 537–549. https://doi.org/10.1016/j.jshs.2020.06.011
Many ask, what and when should you eat before, during, and after engaging in Pilates exercises?
Pilates Nutrition Plan
Pilates involves a lot of core work on the mat. However, it does not require a special diet. To fully utilize Pilates nutrition, individuals should consider what foods keep their bodies feeling the most balanced. A balanced nutrition plan can enhance Pilates practice by:
Providing sustained energy
Supporting muscle recovery
Promoting overall well-being
Pre-Pilates
Timing
Eat a light meal or snack 2-3 hours before a class or a smaller snack 30 minutes before.
Food Options
Eat complex carbohydrates like whole grains, fruits, and vegetables for sustained energy.
Avoid
Heavy, greasy, or spicy foods may cause discomfort during exercise.
Foods that will make you gassy or cause queasiness.
During the Workout
Complex carbohydrates and lean proteins, with a little healthy fat, are good pre-Pilates meals, as they sustain energy better than simple carbs or sugary snacks. (American Heart Association, 2024) Suggestions for a pre-Pilates meal.
Individuals can adjust the portion size.
A protein shake that uses fruit can be convenient.
Peanut butter on whole-grain bread offers a quick source of complex carbohydrates and protein.
Yogurt with fruit.
Small portion of oatmeal.
Because Pilates emphasizes using the abdominal muscles, individuals will want to ensure that any food they’ve eaten before their session is fully digested. Try to eat light before, like snacking on a banana or sipping on a smoothie for some carbohydrates for energy. Regardless of what is eaten, nutrition experts recommend waiting two to three hours after eating before exercising.
Maintain Hydration
Drink water and/or eat hydrating fruits throughout the day, especially before and during the workout or class.
After Working Out
Individuals want to ensure their bodies have enough nutrients to strengthen their muscles and replenish their energy. Try a protein green smoothie afterward or a light snack with lean protein like fish or chicken and carbohydrates like whole grains. The diet between workouts will depend on weight loss goals.
Timing
Consume a protein-rich snack or meal within 30-60 minutes after your class to aid muscle recovery.
Food Choices
Focus on protein for muscle repair and carbohydrates to replenish energy stores.
Hydration
Continue to hydrate to replenish fluids lost through perspiration.
While Pilates can complement cardiovascular exercise as part of a fat-burning workout program, health experts advise that losing weight will not come from exercise alone. Individuals will need to work on reducing their calorie intake overall. (Centers for Disease Control and Prevention, 2023)
Injury Medical Chiropractic and Functional Medicine Clinic
As a Family Practice Nurse Practitioner, Dr. Jimenez combines advanced medical expertise with chiropractic care to address various conditions.
Wellness & Nutrition: Personalized plans to optimize health and prevent disease.
Sports Injuries & Orthopedic Care: Treatment for sprains, strains, and complex injuries.
Chronic Pain Management: Non-invasive solutions for fibromyalgia, sciatica, and low back pain.
Personal Injury & Auto Accident Care: Tailored rehabilitation for whiplash, soft tissue injuries, and more.
Functional Medicine: Root-cause analysis for chronic disorders, incorporating nutrition, lifestyle, and environmental factors.
Neuromusculoskeletal Health: Care for neck pain, migraines, herniated discs, and scoliosis.
Our clinic integrates Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine to create customized care plans that promote natural healing, mobility, and long-term wellness. By focusing on flexibility, agility, and strength, we empower patients to thrive, regardless of age or health challenges. At El Paso’s Chiropractic Rehabilitation Clinic & Integrated Medicine Center, we passionately focus on treating patients after injuries and chronic pain syndromes. We focus on improving your ability through flexibility, mobility, and agility programs tailored for all age groups and disabilities. We use in-person and virtual health coaching and comprehensive care plans to ensure every patient’s personalized care and wellness outcomes.
Home Exercises for Pain Relief
References
American Heart Association. (2024). Food as fuel before, during, and after workouts. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/food-as-fuel-before-during-and-after-workouts
Centers for Disease Control and Prevention. (2023). Tips for Maintaining Healthy Weight. Retrieved from https://www.cdc.gov/healthy-weight-growth/about/tips-for-balancing-food-activity.html?CDC_AAref_Val=https://www.cdc.gov/healthyweight/calories/index.html
For individuals dealing with digestive issues and conditions, can incorporating Tai Chi help improve gut health?
Tai Chi For Gut Health
Tai Chi is an exercise that has been referred to as moving meditation. The practice is rooted in Chinese medicine, which fuses martial arts and meditation. The art of Tai Chi is used to improve physical health. It can also positively impact gut health by improving digestive function, reducing inflammation, and influencing the gut microbiota composition. The slow, controlled movements and deep breathing can stimulate abdominal and pelvic organs, promoting digestion. Additionally, it has been shown to reduce inflammation in the gut and increase the diversity of gut bacteria, including beneficial butyrate-producing bacteria. (Kang D., Wang X., & Wang J., 2023)
Types
The idea is to slow down your mind and body by repeating rhythmic choreography and breathwork for about 30 to 60 minutes, culminating in finding a sense of inner peace and tranquility.
Primary Forms/Styles
These include Chen, Yang, Wu, Sun, and Wu/Hao. Each follows the same origins and principles with variations. (Tai Chi for Health Institute, 2007)
Chen Style
Considered the oldest and original style, the Chen style is characterized by explosive power, low stances, and a combination of fast and slow movements, including jumping, kicking, and striking.
Chen also utilizes a movement called “silk reeling,” a spiral-esque, flowing movement that starts at the feet and moves into the hands.
Yang Style
Yang is often considered the most popular form of Tai Chi and is practiced worldwide.
Yang Tai Chi focuses more on improving flexibility through grand, sweeping movements executed slowly and gracefully.
Wu Style
Wu Tai Chi emphasizes small, compact movements and a medium stance. Its focus is on extending the body by leaning forward and backward.
Sun Style
Sun Tai Chi combines elements of Tai Chi, Xing Yi, and Ba Gua, resulting in a unique style with fluid, circular movements.
Hao Style
This style is characterized by small-frame movements focusing on accurate position and internal strength.
Tai Chi can indirectly benefit gut health by reducing stress levels.
Its emphasis on slow movements and deep breathing can help reduce stress.
Combining meditative practices with physical movement can help calm the mind, improve focus, and even trigger the release of endorphins.
Improved Digestion
Gentle, flowing movements, particularly those involving the diaphragm, can massage and stimulate the abdominal and pelvic organs, aiding the digestive process.
Reduced Inflammation
Tai Chi can help reduce gut inflammation, a common issue in conditions like inflammatory bowel disease (IBD).
Gut Microbiota Changes
Tai Chi has been found to positively influence the gut microbiota composition, increasing the diversity and abundance of beneficial bacteria.
Improved Gut Barrier Function
Tai Chi may help improve the integrity of the gut barrier, which is essential for preventing harmful substances from entering the bloodstream and causing inflammation.
Increased Butyrate Production
Tai Chi can promote the growth of butyrate-producing bacteria, which are important for intestinal health and can reduce inflammation.
Overall Health Benefits
Increases Cognitive Function
In addition to improving your mental well-being, Tai Chi has also been found to boost cognitive abilities.
A meta-analysis stated that physical exercise, in general, improves cognitive function, and researchers specifically recommended Tai Chi for elderly individuals since it’s a gentler and more accessible form of physical exercise that also combines mental exercises through repeated choreography. (Yin Wu, et al., 2013)
Increases Flexibility and Agility
Similar to yoga, Tai Chi often involves body extensions that can improve flexibility and agility.
This is useful in daily activities and makes you more agile and capable in other sports.
Improves Balance and Coordination
In addition to improving flexibility and agility, the intricate movements can help balance and coordination.
This skill is useful in daily life.
It can help with fine motor skills and even prevent trips, stumbles, falls, and other sports.
Enhances Strength and Stamina
As with any form of physical exercise, Tai Chi can build upon existing strength and stamina.
With ongoing practice, individuals become leaner, their muscles are more defined, and they can exercise longer.
Injury Medical Chiropractic & Functional Medicine Clinic
Talk to a healthcare provider to learn what interventions would help the most. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
Body Maintenance
References
Kang, D., Wang, X., & Wang, J. (2023). Intervention study of tai chi training on the intestinal flora of college student basketball players. Medicine, 102(36), e35044. https://doi.org/10.1097/MD.0000000000035044
Wu Y, W. Y., Burgess EO, Wu J. (2013). The effects of Tai Chi exercise on cognitive function in older adults: A meta-analysis. Journal of Sport and Health Science, 2(4), 193-203. https://doi.org/https://doi.org/10.1016/j.jshs.2013.09.001
Tai Chi for Health Institute. (2018). History of Tai Chi. https://taichiforhealthinstitute.org/history-of-tai-chi/#:~:text=Based%20on%20Qigong%20and%20martial%20art%20techniques,It%20contains%20explosive%20power%20and%20low%20stances.
Get started with calisthenics and experience amazing results. Bodyweight training can elevate your fitness game effortlessly.
Introduction
Musculoskeletal disorders (MSDs) are among the leading causes of pain, disability, and diminished quality of life worldwide. Whether stemming from repetitive occupational stressors, sedentary behavior, age-related degeneration, or trauma, these disorders disrupt the foundational biomechanics of the human body. As a nurse practitioner with two decades of experience in physical and functional medicine, I have observed how integrated, non-surgical interventions—particularly calisthenics and chiropractic care—offer sustainable solutions for patients grappling with pain and mobility challenges.
This article outlines how calisthenics, or bodyweight movement training, when combined with chiropractic care, provides a comprehensive, cost-effective, and evidence-informed approach to restoring musculoskeletal health. We’ll also explore specific exercises, patient protocols, and the neurobiological underpinnings that make this combination both powerful and accessible.
Understanding Musculoskeletal Disorders: A Functional Medicine Perspective
Musculoskeletal disorders encompass a wide range of conditions affecting the bones, muscles, tendons, ligaments, and joints. These include:
Low back pain
Cervical radiculopathy
Myofascial pain syndrome
Shoulder impingement
Chronic joint stiffness and instability
Sacroiliac dysfunction
Postural imbalances and movement disorders
From a functional medicine lens, MSDs are not isolated pathologies but often part of a larger systemic imbalance involving inflammation, poor posture, neuromuscular dysfunction, and biomechanical inefficiencies.
Importantly, many patients present with overlapping risk profiles—including obesity, insulin resistance, sedentary lifestyle, poor proprioception, and autonomic dysregulation—that exacerbate their musculoskeletal pain. In these cases, surgery should be a last resort. Instead, conservative, holistic interventions often yield long-term relief and functional restoration without the side effects and costs associated with pharmacological or surgical approaches.
Why Non-Surgical Interventions Matter
Non-surgical treatments, especially those grounded in functional and physical medicine, provide several advantages:
Minimized risk: Avoids complications from anesthesia, surgical infection, or post-operative dependency on opioids.
Root-cause resolution: Treats underlying movement dysfunction, not just the symptoms.
Sustainability: Teaches patients to manage their health independently through lifestyle, movement, and alignment.
Among these interventions, two stand out: chiropractic spinal care and calisthenics-based rehabilitation.
Calisthenics: The Foundation of Functional Movement
What Is Calisthenics?
Calisthenics refers to bodyweight resistance training aimed at improving strength, coordination, balance, and flexibility. Exercises such as squats, lunges, planks, push-ups, glute bridges, and dynamic mobility drills engage multiple muscle groups without external weights, making them safe, scalable, and accessible to all fitness levels.
Unlike high-intensity interval training (HIIT) or gym-based hypertrophy programs, calisthenics emphasizes:
Neuromuscular integration
Proprioceptive feedback
Core stabilization
Functional joint loading
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Calisthenics and Health Optimization
Evidence shows that regular participation in calisthenic-based movement routines can:
Improve metabolic health and reduce risk of chronic disease (Bellissimo et al., 2022)
Reverse deconditioning associated with sedentary behavior
Enhance musculoskeletal and cognitive function by improving circulation and neuroplasticity (Osuka et al., 2020)
This makes calisthenics not only a therapeutic intervention but also a preventive strategy for aging-related degeneration and functional decline.
Chiropractic care focuses on restoring spinal and joint alignment through manual and mechanical manipulations. When spinal segments are misaligned—known as subluxations—they interfere with normal neuromuscular signaling and alter gait, posture, and joint mechanics.
Key benefits include:
Pain reduction through neural reflex modulation
Improved range of motion in affected joints
Myofascial release and decreased muscle hypertonicity
Autonomic balance through vagal nerve upregulation
Coulter et al. (2018) documented chiropractic’s efficacy in reducing back pain severity, improving function, and lowering opioid dependence in patients with chronic low back pain.
The Synergy Between Calisthenics and Chiropractic Care
While chiropractic adjustments realign and decompress joints, calisthenics reinforces these changes by retraining the neuromuscular system. This dual approach ensures that postural corrections are maintained long-term through active engagement and movement retraining.
Key Integration Strategies:
Post-Adjustment Stabilization Patients are guided through low-load activation drills (e.g., glute bridges, bird-dogs) immediately after spinal manipulation to “lock in” proper alignment via muscle memory.
Corrective Exercise Protocols Calisthenic movements are used to correct postural syndromes like upper-crossed and lower-crossed syndrome by strengthening underactive muscles and releasing hypertonic patterns.
Home-Based Exercise Programs These simple, equipment-free routines promote daily movement, increase patient autonomy, and reduce reliance on in-office care.
Neuromuscular Re-education Calisthenics enhances proprioceptive feedback and motor planning, essential for individuals with chronic pain and poor movement literacy (Mear et al., 2022).
Evidence-Based Calisthenics for Musculoskeletal Pain
Calisthenics for Low Back Pain: 4 Foundational Exercises
1. Glute Bridge
Target: Gluteus maximus, hamstrings, core Why: Strengthens posterior chain to decompress lumbar spine How to Perform:
Lie on your back, knees bent, feet flat.
Engage core, press through heels, lift hips.
Hold 5 seconds; repeat 15 reps × 3 sets.
2. Bird-Dog
Target: Multifidus, erector spinae, transverse abdominis Why: Enhances spinal stability and cross-body coordination How to Perform:
On all fours, keep spine neutral.
Extend opposite arm and leg; hold 10 seconds.
Alternate sides; repeat 10 reps per side × 3 sets.
3. Wall Sit
Target: Quadriceps, glutes, lumbar stabilizers Why: Promotes spinal neutrality and knee-hip coordination How to Perform:
Slide into seated position against a wall.
Hold for 20–30 seconds; repeat 3–5 times.
4. Pelvic Tilt
Target: Core musculature, pelvic stabilizers Why: Teaches lumbar-pelvic control and relieves tension How to Perform:
Supine with knees bent.
Flatten lumbar spine against the floor.
Hold 10 seconds; repeat 10–15 reps × 3 sets.
💡 Pro Tip: Begin with isometric holds and progress to dynamic variations once stability improves.
Calisthenics in Functional Rehabilitation Protocols
Functional medicine emphasizes root-cause resolution and the restoration of systemic balance. In musculoskeletal care, this means addressing:
Inflammation and oxidative stress with nutrition and supplementation
Mitochondrial dysfunction with movement and breathwork
Autonomic dysregulation via vagal toning and neuromuscular re-patterning
Calisthenics fits into this paradigm by improving cellular oxygenation, lymphatic flow, and biomechanical alignment—without the need for expensive gym equipment or medication.
Case Example: Chronic Low Back Pain
A 48-year-old patient presents with chronic mechanical low back pain, obesity (BMI 31), and poor core strength. Her job requires prolonged sitting. A personalized treatment plan includes:
Chiropractic adjustments to the lumbar and thoracic spine
Dietary counseling to reduce inflammatory load
Calisthenic regimen of:
Bird-dogs for stabilization
Wall sits for quadriceps activation
Daily pelvic tilts to train lumbar control
Within 8 weeks, she reports reduced pain (VAS score from 7 to 3), improved posture, and increased daily movement tolerance.
Final Thoughts: Empowering Movement for Long-Term Health
Movement is medicine—particularly when it’s accessible, functional, and patient-led.
Calisthenics combined with chiropractic care offers a powerful, evidence-based approach to treating musculoskeletal disorders. This integrative strategy not only alleviates pain but also addresses the underlying biomechanical dysfunctions that contribute to chronic conditions. As a nurse practitioner practicing at the intersection of functional medicine and physical rehabilitation, I’ve seen firsthand how this combination can restore vitality, independence, and resilience in patients of all ages.
By embracing calisthenics as a therapeutic modality—and not just a fitness trend—we enable patients to become active participants in their healing journey. Whether managing chronic back pain, recovering from injury, or optimizing performance, bodyweight movement is one of the most effective and sustainable tools we can offer.
Injury Medical & Functional Medicine Clinic
We associate with certified medical providers who understand the importance of assessing individuals with musculoskeletal disorders affecting their daily routines. When asking important questions to our associated medical providers, we advise patients to incorporate exercises like calisthenics to help reengage the musculoskeletal system while reducing muscle pain within the lumbar region. Dr. Alex Jimenez, D.C., uses this information as an academic service. Disclaimer.
References
Bellissimo, G. F., Ducharme, J., Mang, Z., Millender, D., Smith, J., Stork, M. J., Little, J. P., Deyhle, M. R., Gibson, A. L., de Castro Magalhaes, F., & Amorim, F. (2022). The Acute Physiological and Perceptual Responses Between Bodyweight and Treadmill Running High-Intensity Interval Exercises. Front Physiol, 13, 824154. https://doi.org/10.3389/fphys.2022.824154
Caneiro, J. P., Bunzli, S., & O’Sullivan, P. (2021). Beliefs about the body and pain: the critical role in musculoskeletal pain management. Braz J Phys Ther, 25(1), 17-29. https://doi.org/10.1016/j.bjpt.2020.06.003
Coulter, I. D., Crawford, C., Hurwitz, E. L., Vernon, H., Khorsan, R., Suttorp Booth, M., & Herman, P. M. (2018). Manipulation and mobilization for treating chronic low back pain: a systematic review and meta-analysis. Spine J, 18(5), 866-879. https://doi.org/10.1016/j.spinee.2018.01.013
Mear, E., Gladwell, V. F., & Pethick, J. (2022). The Effect of Breaking Up Sedentary Time with Calisthenics on Neuromuscular Function: A Preliminary Study. Int J Environ Res Public Health, 19(21). https://doi.org/10.3390/ijerph192114597
Osuka, Y., Kojima, N., Sasai, H., Ohara, Y., Watanabe, Y., Hirano, H., & Kim, H. (2020). Exercise Types and the Risk of Developing Cognitive Decline in Older Women: A Prospective Study. J Alzheimers Dis, 77(4), 1733-1742. https://doi.org/10.3233/JAD-200867
Zemkova, E., & Zapletalova, L. (2022). The Role of Neuromuscular Control of Postural and Core Stability in Functional Movement and Athlete Performance. Front Physiol, 13, 796097. https://doi.org/10.3389/fphys.2022.796097
