Manage your muscle pain with personalized exercises with chiropractic care that support your healing and wellness goals.

Chiropractic Care Combined with CrossFit and Weight Training: A Comprehensive Guide to Reducing Muscle Pain

Welcome to the ultimate guide to tackling muscle pain with a powerful combo: chiropractic care, CrossFit, and weight training! If you’ve ever winced while reaching for your coffee mug or groaned after a long day at the desk, you’re not alone. Muscle pain is a pesky companion for many, often sneaking up due to environmental factors like poor posture, repetitive tasks, or even that one time you tried to “help” your friend move a couch. But fear not! This blog post dives into how chiropractic care, paired with dynamic exercises like CrossFit and weight training, can help you wave goodbye to muscle pain. We’ll explore the science, sprinkle in some clinical insights from Dr. Alexander Jimenez, and even throw in a dash of humor to keep things light. Ready to flex your knowledge? Let’s get started!

Understanding Muscle Pain and Its Causes

Muscle pain, or myalgia, is like that uninvited guest who crashes your party and refuses to leave. It can stem from various environmental factors, which we encounter daily without even realizing it. Let’s break down the usual suspects:

• Poor Posture: Slouching at your desk or hunching over your phone (we’re all guilty!) can strain muscles in your neck, shoulders, and back.
• Repetitive Motions: Jobs or hobbies involving repetitive tasks, like typing or painting, can overwork specific muscle groups, leading to discomfort.
• Sedentary Lifestyle: Sitting for hours on end—like binge-watching your favorite show—can weaken muscles and make them prone to pain.
• Physical Overexertion: Ever tried to channel your inner superhero by lifting something way too heavy? That’s a one-way ticket to Muscle Pain City.
• Stress: Mental stress can tighten muscles, especially in the neck and shoulders, turning them into knots tighter than your grandma’s knitting.
• Environmental Factors: Cold weather, improper ergonomics, or even sleeping in an awkward position can contribute to muscle soreness.

These factors can lead to musculoskeletal pain, which affects the muscles, bones, ligaments, tendons, and nerves. The musculoskeletal system is like the scaffolding of your body—it supports movement, protects organs, and keeps you upright. When it’s out of whack, pain signals start firing, and suddenly, tying your shoes feels like climbing Mount Everest.

The Role of the Musculoskeletal System

The musculoskeletal system is the unsung hero of your daily activities. It’s made up of:

• Muscles: Provide the power for movement.
• Bones: Offer structure and support.
• Joints: Allow flexibility and mobility.
• Ligaments and Tendons Connect bones and muscles, ensuring stability.

When this system is stressed—whether from overuse, injury, or poor habits—it can lead to pain and reduced function. For example, repetitive strain can cause microtears in muscles, while poor posture can misalign joints, putting undue pressure on surrounding tissues. Over time, these issues can create overlapping risk profiles, where one problem (like tight hamstrings) leads to another (like lower back pain). It’s like a domino effect, but instead of cool patterns, you get aches and groans.

References:

• Ojha, H. A., Wyrsta, N. J., Davenport, T. E., Egan, W. E., & Gell, N. M. (2021). Cost-effectiveness and outcomes of direct access to physical therapy for musculoskeletal disorders compared to physician-first access in the United States: Systematic review and meta-analysis. PubMed. https://pubmed.ncbi.nlm.nih.gov/33034899/

Chiropractic Care: Your Pain-Relief Sidekick

Enter chiropractic care, the superhero of non-surgical pain relief! Chiropractic care focuses on diagnosing and treating musculoskeletal disorders, particularly those involving the spine. Chiropractors use hands-on spinal manipulation and other techniques to restore alignment, improve mobility, and reduce pain. Think of it as giving your body a tune-up, like you would a car that’s been making weird noises.

How Chiropractic Care Helps

Chiropractic adjustments work by:

• Restoring Alignment: Misaligned vertebrae can pinch nerves or strain muscles. Adjustments help realign the spine, reducing pressure on affected areas.
• Improving Joint Mobility: Stiff joints can limit movement and cause pain. Chiropractic care loosens things up, making you feel like you’re moving in butter instead of molasses.
• Reducing Muscle Tension: By addressing spinal misalignments, chiropractors can relieve muscle tightness, helping those knots in your shoulders say “adios.”
• Enhancing Nervous System Function: The spine is the highway for your nervous system. Clear blockages and pain signals can take a detour, leaving you feeling better.

Dr. Alexander Jimenez, DC, APRN, FNP-BC, a renowned practitioner in El Paso, Texas, emphasizes a holistic approach to pain relief. His practice at HealthVoice360 integrates chiropractic care with functional medicine, addressing not just symptoms but the root causes of pain. For example, he might adjust your spine to relieve lower back pain while also recommending lifestyle changes to prevent recurrence.

Chiropractic Care in Personal Injury Cases

In El Paso, personal injury cases—like car accidents or workplace injuries—are all too common. Dr. Jimenez stands out as a distinguished practitioner for victims of such injuries. His expertise in advanced imaging (like X-rays and MRIs) and diagnostic evaluations allows him to pinpoint the exact source of pain. He also uses dual-scope procedures, combining medical and chiropractic assessments to create comprehensive treatment plans.

What makes Dr. Jimenez unique is his ability to act as a liaison between legal documentation and medical services. After an accident, victims often need detailed medical reports for insurance claims or legal cases. Dr. Jimenez ensures that injuries are thoroughly documented, linking them to the incident with precision. This not only helps patients get the care they need but also supports their legal journey, making him a trusted ally in El Paso’s personal injury community.

References:

• HealthVoice360. (n.d.). Dr. Alexander Jimenez. https://healthvoice360.com/
• Jimenez, A. (n.d.). LinkedIn profile. https://www.linkedin.com/in/dralexjimenez/

The Science of Motion- Video

CrossFit and Weight Training: The Dynamic Duo

Now, let’s talk about the exercise side of things. CrossFit and weight training are like peanut butter and jelly—different but oh-so-good together. Both can strengthen your muscles, improve mobility, and reduce pain when done correctly. Let’s explore how they work and why they’re a perfect match for chiropractic care.

CrossFit: High-Intensity, High-Fun

CrossFit is like the fitness equivalent of a party where everyone’s invited—beginners, pros, and even your couch-potato cousin. It’s a high-intensity program that combines weightlifting, gymnastics, and cardio into varied workouts called WODs (Workouts of the Day). The goal? Build strength, endurance, and agility while keeping things fresh and fun.

Key CrossFit Exercises and Their Benefits

• Squats: Target the quadriceps, hamstrings, glutes, and core. They mimic everyday movements, such as sitting and standing, to improve functional strength.
• Deadlifts: Work the posterior chain (hamstrings, glutes, lower back). They enhance posture and reduce lower back pain by strengthening supporting muscles.
• Pull-Ups: Engage the lats, biceps, and shoulders. They improve upper body strength and grip, which helps with tasks like lifting groceries.
• Burpees: A full-body exercise that hits nearly every muscle group while boosting cardiovascular fitness. They’re tough but effective!
• Kettlebell Swings: Target the hips, glutes, and core. They improve explosive power and reduce lower back strain.
• Box Jumps: Strengthen the legs and core while enhancing coordination. They’re great for building power without overloading joints.

CrossFit’s variety keeps muscles guessing, preventing overuse injuries. Studies show that CrossFit can improve maximal oxygen consumption (VO2 max) by 12% and reduce body fat by nearly 20% in just 10 weeks (Smith et al., 2013). This makes it a powerhouse for overall fitness and pain reduction.

Why CrossFit Helps Muscle Pain

CrossFit’s functional movements strengthen muscles that support joints, reducing strain. For example, strong glutes developed through squats can help stabilize the pelvis, thereby easing lower back pain. The high-intensity nature also boosts endorphin release, which acts as a natural painkiller. Plus, the community vibe of CrossFit boxes (gyms) keeps you motivated, so you’re less likely to skip workouts.

References:

• Smith, M. M., Sommer, A. J., Starkoff, B. E., & Devor, S. T. (2013). CrossFit-based high-intensity power training improves maximal aerobic fitness and body composition. Journal of Strength and Conditioning Research, 27(11), 3159–3172. https://pubmed.ncbi.nlm.nih.gov/23439334/

Weight Training: Building Strength, One Rep at a Time

Weight training, or resistance training, is the steady, reliable friend who’s always there to help you lift heavy things—both literally and figuratively. It focuses on progressive overload, gradually increasing weight or resistance to build muscle and strength.

Key Weight Training Exercises and Their Benefits

• Bench Press: Targets the chest, triceps, and shoulders. It builds upper body strength, supporting tasks like pushing doors or carrying kids.
• Overhead Press: Works the shoulders, triceps, and core. It improves shoulder stability, reducing pain from poor posture.
• Barbell Rows: Strengthen the lats, rhomboids, and biceps. They counteract forward shoulder slump, easing upper back pain.
• Lunges: Engage the quads, hamstrings, glutes, and core. They improve balance and reduce knee pain by stabilizing joints.
• Romanian Deadlifts: Focus on the hamstrings, glutes, and lower back. They enhance posterior chain strength, alleviating lower back discomfort.
• Calf Raises: Strengthen the calves, improving ankle stability and reducing strain from standing or walking.

Weight training enables targeted muscle growth, which supports joints and helps reduce pain. For instance, strengthening the quadriceps can stabilize the knee, while a strong core can prevent lower back issues. A meta-analysis found that resistance training boosts metabolism and burns more calories post-workout, aiding in weight management and reducing stress on muscles (Falcone et al., 2015).

Why Weight Training Helps Muscle Pain

Weight training strengthens muscles that support the spine and joints, reducing the load on painful areas. It also promotes better posture, which alleviates strain from daily activities. Plus, the controlled nature of weight training allows for gradual progression, minimizing injury risk when done with proper form.

References:

• Falcone, P. H., Tai, C. Y., Carson, L. R., Joy, J. M., Mosman, M. M., McCann, T. R., … & Moon, J. R. (2015). Caloric expenditure of aerobic, resistance, or combined high-intensity interval training using a hydraulic resistance system in healthy men. Journal of Strength and Conditioning Research, 29(3), 779–785. https://pubmed.ncbi.nlm.nih.gov/25162652/

Combining Chiropractic Care with Exercise: The Clinical Rationale

Now, why pair chiropractic care with CrossFit and weight training? It’s like combining a great playlist with a road trip—each makes the other better. Here’s the clinical rationale:

• Synergistic Pain Relief: Chiropractic adjustments correct misalignments, while exercises strengthen muscles to maintain that alignment. For example, a study on isometric exercises showed reduced low back pain by improving muscle activation and stability (Alayat et al., 2018). Combine this with spinal adjustments, and you’ve got a recipe for lasting relief.
• Improved Functional Capacity: CrossFit’s functional movements and targeted weight training exercises enhance strength and mobility, complementing chiropractic care’s focus on joint function. This combo can improve performance on tests like the Timed Up and Go (TUG), which measures mobility and balance (Tucker et al., 2020).
• Reduced Injury Risk: Chiropractic care ensures proper alignment, reducing the risk of injury during intense CrossFit workouts or heavy lifts. Meanwhile, exercise strengthens muscles, making them less prone to strains.
• Holistic Recovery: Dr. Jimenez emphasizes addressing environmental factors like poor ergonomics or stress. Chiropractic care tackles physical misalignments, while exercise boosts endorphins and improves overall health, addressing both physical and mental contributors to pain.

Dr. Jimenez’s approach at HealthVoice360 involves personalized plans that integrate chiropractic adjustments with exercise recommendations. For instance, he might suggest squats and deadlifts to strengthen the lower back after an adjustment, ensuring the spine stays aligned. His use of advanced imaging and diagnostics ensures that treatments are tailored to each patient’s needs, maximizing outcomes.

References:

• Alayat, M. S., Mohamed, A. A., El Fiky, A. A., & Al-Khamees, A. K. (2018). The Effects of Isometric Exercise Types on Pain and Muscle Activity in Patients with Low Back Pain. PubMed. https://pubmed.ncbi.nlm.nih.gov/30214633/
• Tucker, K., Nussbaum, M. A., & Gopal, D. (2020). Timed Up and Go (TUG) test: Normative reference values for ages 20 to 59 years and relationships with physical and mental health risk factors. PubMed. https://pubmed.ncbi.nlm.nih.gov/32660422/

Non-Surgical Treatments to Complement Chiropractic and Exercise

Chiropractic care and exercise don’t work alone—they’re part of a broader non-surgical toolkit. Here are some additional treatments that can reduce musculoskeletal pain:

• Physical Therapy: Direct access to physical therapy can improve outcomes for musculoskeletal disorders, often at a lower cost than physician-first approaches (Ojha et al., 2021). Techniques like manual therapy and therapeutic exercises complement chiropractic adjustments.
• Neuromuscular Electrical Stimulation (NMES): NMES can reduce muscle damage and pain by stimulating muscle contractions, improving strength and recovery (Lepley et al., 2014).
• Backward Walking: This unconventional exercise can reduce pain and improve function in conditions like knee osteoarthritis, as it strengthens muscles differently than forward walking (Alghadir et al., 2019).
• Retro-Walking Programs: A six-week retro-walking program has been shown to decrease pain and disability in patients with knee osteoarthritis, while also enhancing quadriceps strength (Alghadir et al., 2019).
• Behavioral Strategies: For sedentary individuals, strategies like goal-setting and self-monitoring can increase physical activity, reducing pain risk (Gell & Wadsworth, 2017).

These treatments, when combined with chiropractic care and exercise, create a comprehensive plan that addresses pain from multiple angles. Dr. Jimenez often incorporates such therapies, tailoring them to each patient’s needs based on diagnostic evaluations.

References:

• Ojha, H. A., Wyrsta, N. J., Davenport, T. E., Egan, W. E., & Gell, N. M. (2021). Cost-effectiveness and outcomes of direct access to physical therapy for musculoskeletal disorders compared to physician-first access in the United States: Systematic review and meta-analysis. PubMed. https://pubmed.ncbi.nlm.nih.gov/33034899/
• Lepley, A. S., Gribble, P. A., & Pietrosimone, B. G. (2014). Time course of central and peripheral alterations after isometric neuromuscular electrical stimulation-induced muscle damage. PubMed. https://pubmed.ncbi.nlm.nih.gov/25047880/
• Alghadir, A. H., Anwer, S., & Brismée, J. M. (2019). The effectiveness of backward walking as a treatment for people with gait impairments: A systematic review and meta-analysis. PubMed. https://pubmed.ncbi.nlm.nih.gov/30368273/
• Alghadir, A. H., Anwer, S., & Brismée, J. M. (2019). Effect of 6-week retro or forward walking program on pain, functional disability, quadriceps muscle strength, and performance in individuals with knee osteoarthritis: A randomized controlled trial (retro-walking trial). PubMed. https://pubmed.ncbi.nlm.nih.gov/31260626/
• Gell, N. M., & Wadsworth, D. D. (2017). When Adults Don’t Exercise: Behavioral Strategies to Increase Physical Activity in Sedentary Middle-Aged and Older Adults PubMed. https://pubmed.ncbi.nlm.nih.gov/28702291/

Small Changes for Big Results: Dr. Jimenez’s Clinical Insights

Dr. Jimenez’s practice at HealthVoice360 is all about empowering patients with practical, evidence-based strategies. Here are some small changes he recommends to reduce muscle pain:

• Ergonomic Adjustments: Set up your workspace to promote good posture. Use a chair with lumbar support and keep your monitor at eye level to reduce neck and back strain.
• Regular Movement Breaks: Stand up, stretch, or walk for 5 minutes every hour. This helps prevent muscle stiffness and improves circulation.
• Proper Warm-Ups: Before CrossFit or weight training, do dynamic stretches (like leg swings or arm circles) to prepare muscles and reduce injury risk.
• Hydration and Nutrition: Drink plenty of water and eat protein-rich foods to support muscle repair. Dr. Jimenez suggests 1 gram of protein per pound of lean body weight daily.
• Stress Management: Practice deep breathing or meditation to reduce muscle tension caused by stress. A relaxed mind means relaxed muscles.
• Sleep Optimization: Aim for 7-9 hours of quality sleep to aid muscle recovery. Dr. Jimenez notes that poor sleep can exacerbate pain by affecting hormones and mood.

These changes are simple but powerful, like adding a pinch of salt to a dish—it doesn’t seem like much, but it makes all the difference. Dr. Jimenez’s approach ensures that patients can integrate these habits into their daily routines, enhancing the benefits of chiropractic care and exercise.

References:

• HealthVoice360. (n.d.). Dr. Alexander Jimenez. https://healthvoice360.com/
• Jimenez, A. (n.d.). LinkedIn profile. https://www.linkedin.com/in/dralexjimenez/

The Science Behind Exercise and Pain Relief

Exercise isn’t just about looking good in a tank top—it’s a scientifically proven way to reduce muscle pain. Here’s why:

• Endorphin Boost: Exercise triggers the release of endorphins, your body’s natural painkillers, which can reduce discomfort and improve mood (Spielberg et al., 2013).
• Improved Blood Flow: Physical activity increases circulation, delivering oxygen and nutrients to muscles, aiding repair, and reducing soreness.
• Muscle Strengthening: Strong muscles support joints, reducing strain and pain. For example, stronger core muscles can alleviate lower back pain by stabilizing the spine.
• Enhanced Flexibility: Exercises like squats and lunges improve range of motion, reducing stiffness and the risk of injury.
• Reduced Inflammation: Regular exercise can lower inflammation markers, which contribute to chronic pain in conditions like rheumatoid arthritis (Cooney et al., 2019).

CrossFit and weight training are particularly effective because they target multiple muscle groups, promoting balanced strength and flexibility throughout the body. When paired with chiropractic care, these exercises amplify pain relief by ensuring the musculoskeletal system is aligned and supported.

References:

• Spielberg, J. M., & Anderson, B. M. (2013). The effect of a single bout of exercise on energy and fatigue states: A systematic review and meta-analysis. Fatigue: Biomedicine, Health & Behavior, 1(4), 223–242. https://www.tandfonline.com/doi/abs/10.1080/21641846.2013.843266
• Cooney, J. K., Law, R. J., Matschke, V., Lemmey, A. B., Moore, J. P., Ahmad, Y., … & Thom, J. M. (2019). Clinical associations and prognostic implications of the 6-minute walk test in rheumatoid arthritis. PubMed. https://pubmed.ncbi.nlm.nih.gov/30343264/

Integrating CrossFit, Weight Training, and Chiropractic Care: A Sample Plan

Ready to put it all together? Here’s a sample weekly plan combining chiropractic care, CrossFit, and weight training, inspired by Dr. Jimenez’s holistic approach. This plan assumes you’re working with a chiropractor and a certified trainer to ensure proper form and safety.

• Monday:
  • Chiropractic Session: Spinal adjustment to address misalignments.
  • CrossFit WOD: 15-minute AMRAP (as many rounds as possible) of 10 squats, 10 push-ups, and 10 kettlebell swings.
  • Focus: Build full-body strength and endurance.
• Tuesday:
  • Weight Training: 3 sets of 8–12 reps of bench press, barbell rows, and lunges.
  • Focus: Target upper body and lower body strength, supporting spinal alignment.
  • Tip: Use a foam roller post-workout to reduce muscle soreness.
• Wednesday:
  • Rest or Active Recovery: Light stretching or backward walking for 15 minutes to improve gait and reduce joint pain.
  • Chiropractic Follow-Up: If needed, for maintenance or addressing specific pain points.
• Thursday:
  • CrossFit WOD: 12-minute EMOM (every minute on the minute) of 5 deadlifts and 5 burpees.
  • Focus: Enhance posterior chain strength and cardiovascular fitness.
• Friday:
  • Weight Training: 3 sets of 8–12 reps of overhead press, Romanian deadlifts, and calf raises.
  • Focus: Strengthen shoulders, hamstrings, and calves for better posture and stability.
• Saturday:
  • Chiropractic Session: Focus on mobility and pain relief.
  • CrossFit WOD: 20-minute circuit of 10 pull-ups, 15 box jumps, and 20 air squats.
  • Focus: Improve upper body strength and explosive power.
• Sunday:
  • Rest Day: Focus on recovery with light stretching, hydration, and sleep.

This plan balances intensity and recovery, ensuring you reap the benefits of both exercise types while keeping your spine aligned with chiropractic care. Always consult with professionals like Dr. Jimenez to tailor the plan to your needs.

Potential Risks and How to Mitigate Them

Like any superhero team, chiropractic care and exercise come with some risks if not done properly. Here’s how to stay safe:

• Chiropractic Risks: Adjustments are generally safe, but improper techniques can cause discomfort. Work with a certified chiropractor, such as Dr. Jimenez, who utilizes advanced diagnostics to ensure precision.
• CrossFit Risks: High-intensity workouts can lead to injury if form is compromised. Start with scaled movements and work under a qualified coach to master techniques like Olympic lifts.
• Weight Training Risks: Lifting too heavy too soon can cause strains. Follow progressive overload principles and use spotters for heavy lifts.
• Overtraining: Doing too much without rest can lead to fatigue and injury. Follow Dr. Jimenez’s advice to include rest days and prioritize recovery.

By combining professional guidance, proper form, and gradual progression, you can minimize risks and maximize benefits.

The Importance of Consistency and Community

One of the best parts of CrossFit is the community—it’s like joining a fitness family that cheers you on, even when you’re struggling through burpees. Weight training, while often more solitary, can also be social if you join a gym with like-minded lifters. Chiropractic care adds a professional touch, with practitioners like Dr. Jimenez providing personalized support. Consistency is key, and the encouragement from these communities can keep you on track. As Dr. Jimenez often says, “Small steps every day lead to big results.”

Conclusion

In conclusion, combining chiropractic care with CrossFit and weight training offers a powerful, evidence-based approach to reducing muscle pain and improving overall health. Chiropractic adjustments restore alignment and mobility, while CrossFit and weight training build strength and resilience, addressing the root causes of musculoskeletal pain. Dr. Alexander Jimenez’s expertise in El Paso, particularly in personal injury cases, ensures that patients receive comprehensive care tailored to their needs. By integrating small lifestyle changes—like better ergonomics, regular movement, and proper nutrition—you can enhance these benefits and live a pain-free life.

Disclaimer: This blog post is intended for informational purposes only and should not be taken as medical advice. Always consult with a qualified healthcare provider, such as Dr. Alexander Jimenez, before starting any new treatment or exercise program. The information provided is based on scientific evidence and clinical insights, but is not a substitute for professional medical evaluation. Your health is serious—treat it with the care it deserves.

References:

• Alayat, M. S., Mohamed, A. A., El Fiky, A. A., & Al-Khamees, A. K. (2018). The Effects of Isometric Exercise Types on Pain and Muscle Activity in Patients with Low Back Pain. PubMed. https://pubmed.ncbi.nlm.nih.gov/30214633/
• Alghadir, A. H., Anwer, S., & Brismée, J. M. (2019). The effectiveness of backward walking as a treatment for people with gait impairments: A systematic review and meta-analysis. PubMed. https://pubmed.ncbi.nlm.nih.gov/30368273/
• Alghadir, A. H., Anwer, S., & Brismée, J. M. (2019). Effect of 6-week retro or forward walking program on pain, functional disability, quadriceps muscle strength, and performance in individuals with knee osteoarthritis: A randomized controlled trial (retro-walking trial). PubMed. https://pubmed.ncbi.nlm.nih.gov/31260626/
• Cooney, J. K., Law, R. J., Matschke, V., Lemmey, A. B., Moore, J. P., Ahmad, Y., … & Thom, J. M. (2019). Clinical Associations and Prognostic Implications of the 6-Minute Walk Test in Rheumatoid Arthritis. PubMed. https://pubmed.ncbi.nlm.nih.gov/30343264/
• Falcone, P. H., Tai, C. Y., Carson, L. R., Joy, J. M., Mosman, M. M., McCann, T. R., … & Moon, J. R. (2015). Caloric expenditure of aerobic, resistance, or combined high-intensity interval training using a hydraulic resistance system in healthy men. Journal of Strength and Conditioning Research, 29(3), 779–785. https://pubmed.ncbi.nlm.nih.gov/25162652/
• Gell, N. M., & Wadsworth, D. D. (2017). When Adults Don’t Exercise: Behavioral Strategies to Increase Physical Activity in Sedentary Middle-Aged and Older Adults PubMed. https://pubmed.ncbi.nlm.nih.gov/28702291/
• HealthVoice360. (n.d.). Dr. Alexander Jimenez. https://healthvoice360.com/
• Jimenez, A. (n.d.). LinkedIn profile. https://www.linkedin.com/in/dralexjimenez/
• Lepley, A. S., Gribble, P. A., & Pietrosimone, B. G. (2014). Time course of central and peripheral alterations after isometric neuromuscular electrical stimulation-induced muscle damage. PubMed. https://pubmed.ncbi.nlm.nih.gov/25047880/
• Ojha, H. A., Wyrsta, N. J., Davenport, T. E., Egan, W. E., & Gell, N. M. (2021). Cost-effectiveness and outcomes of direct access to physical therapy for musculoskeletal disorders compared to physician-first access in the United States: Systematic review and meta-analysis. PubMed. https://pubmed.ncbi.nlm.nih.gov/33034899/
• Smith, M. M., Sommer, A. J., Starkoff, B. E., & Devor, S. T. (2013). CrossFit-based high-intensity power training improves maximal aerobic fitness and body composition. Journal of Strength and Conditioning Research, 27(11), 3159–3172. https://pubmed.ncbi.nlm.nih.gov/23439334/
• Spielberg, J. M., & Anderson, B. M. (2013). The effect of a single bout of exercise on energy and fatigue states: A systematic review and meta-analysis. Fatigue: Biomedicine, Health & Behavior, 1(4), 223–242. https://www.tandfonline.com/doi/abs/10.1080/21641846.2013.843266
• Tucker, K., Nussbaum, M. A., & Gopal, D. (2020). Timed Up and Go (TUG) test: Normative reference values for ages 20 to 59 years and relationships with physical and mental health risk factors. PubMed. https://pubmed.ncbi.nlm.nih.gov/32660422/