Dr. Jessica Kapungulya DC

Dr. Jessica Kapungulya DC I am a Chiropractor that specializes in sports and athletic injuries. My goal is to help active individuals recover quicker and more fully from their injuries.

My services include cupping, acupuncture, rehab, joint manipulation and taping. Dr. Wark is a board certified Sports Chiropractor that specializes in sports injury and prevention. Even though her passion is with athletes, she is excited to work with anyone interested in Chiropractic care.

03/17/2026

Knee pain with running or jumping?
This combination of exercises will help you re-engage the quad (hopefully without knee pain).
When there is pain around the patellar tendon, the quad will be too afraid to contract with running and squatting because of pain. So it's important to get the quad to re-engage gently.
Also, core. I find that a lot of pain around the knee cap can be derived from core weakness too.
So, train the core to lift the legs better.

03/13/2026

Do you SWEAR that you are lifting with your legs, but still feel strain in your back?
Try using a broomstick to hold your head, mid back and tailbone to as you hinge. If you keep these 3 points on the broom stick and hinge that way, your back won't hurt AND you'll feel it more in your legs.
Use your legs to hinge forward and contract the stretch in the legs to come back up.
Once you master this movement, then add in a knee bend to go into a squat. And that's how you lift with your legs!

03/10/2026

The serratus anterior is an important shoulder stabilizer.
It's job is to hold the scapula onto the rib cage as the humerus raises up and down.
If it isn't able to do it's job (due to weakness or injury), common symptoms arise like upper trap pain, clicking shoulder, rotator cuff irritation and pain reaching over head.
Do you have a strong serratus anterior?

03/06/2026

Feeling "achy", "old" or "stiff"?
This routine may help loosen up why you feel that way.
In today's world, we tend to be sitting or leaning forward for long periods. Over time, that leaning forward posture will put strain on the spinal supporting muscles and give you the sensation that you feel "stiff".
So, undo that forwardness by extending your mid back, activate the posterior chain and isolate the core.
This will help the spinal muscles relax and feel loose again.

02/26/2026

Knees feel tight, stiff, sore?
Try this routine to help the quads reload and take tension off the patella and patella tendon.
I find that a combination of progressive quad loading and hip abduction helps to take a lot of load off the knee.

Trouble controlling your appetite and making healthy eating decisions? The thing with eating foods that are processed an...
02/26/2026

Trouble controlling your appetite and making healthy eating decisions?
The thing with eating foods that are processed and high in sugar is that they don't fulfill the bodies nutrients needs, so you will feel hungry again soon after.
When you eat food that is high in nutrients, the body will feel satisfied, so there is no need for the appetite signal to be released.
So, give the body the nutrients that it needs and it won't ask for more.

02/17/2026

Are you a runner that notices back pain during or after your runs?
Try this routine before running.
This combination will help to relax the adductors so that the abductors of the hip can keep you more neutral as you are running.

02/10/2026

It's been a fun week! 🤓
I've been seeing a mix of injuries lately. My favorite is lower extremity injuries.

02/06/2026

Achilles pain that is lingering?
Try this routine.
Our goal here is to lengthen the calf out then reactive the calf.
The calf is supposed to load as we walk or run. If it's not loading, then the Achilles will take the load.... and then get angry (painful)
So teaching the calf to load without the Achilles hurting is key.

02/02/2026

Bruises can be so painful and feel like they take forever to heal.
Part of the reason that it takes so long is because blood and swelling can pool in that area. When that happens, pain and tenderness also stays there.
To help the swelling and inflammation move out, I love using acupuncture needles to aid in the healing process.
This athlete had his racing snowmobile fall on him from a crash and is bruised in the lower back and side of the hip. He was cleared from the hospital and is wanting to return to racing in 2 weeks.
Applying the acupuncture needles around the perimeter of the bruising helps to move swelling so it doesn't sit stagnant. Afterwards he feels looser and it is less tender as well as easier to move. K-tape is also applied to help draw out swelling.

01/30/2026

Lower back pain that travels down a leg?
You might have an irritated sciatic nerve, a condition called "sciatica".
The nerves that travel into our legs start from our lower back. If a disc or joint is compressing that nerve, we often get back pain with or without leg pain.
These stretches usually help with nerve pain because the leg stretch will help "floss" the nerve back and forth through the tissue of the leg creating a more relaxed nerve.
The press up stretch will help that disc move forward, away from the nerves that exit the back of the spine.
These 2 stretches should be done repetitively at least 20 reps at a time with a goal of doing 100 in a day if your symptoms are acute.

01/29/2026

Sitting for too long?
This routine is for you!
Sitting at a desk will make us lean forward too much over time. So these exercises are directed at "undoing" that forward tension.
20 reps of each

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10044 Flanders Court NE, Suite 300
Blaine, MN
55449

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Meet the Doc!

Dr. Wark is a chiropractor that specializes in sports injury and prevention. Even though her passion is with athletes, she is excited to work with anyone interested in Chiropractic care.