Dr. Jessica Kapungulya DC

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Blaine, MN
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.

01/06/2026

Hurts to step out of the bed in the morning?
🚫Stop massaging your foot
✔️strengthen the foot and calf
It is tempting to stretch and massage areas that feel tight and that hurt, but that only treats the "symptoms" and doesn't address the problem
I find that people with heal pain often have weak foot and calf muscles. Usually caused by a long day of walking, you can fatigue the calf. Once the calf is fatigued, the pressure then goes into the foot. The build up of pressure irritates tendons and fascia because they are now doing a job that isn't made for them.
Solutions: exercise the foot and calf until it gets very burny, almost crampy. Once the calf is more active, the heal can start to relax and feel better.

01/02/2026

New or acute rotator cuff injury?
It probably hurts to even raise your arm.
I have found that they key to starting rehab for these injuries is to first address scapular movement and to practice a movement that doesn't cause pain.
When the rotator cuff is injured, it can't do it's main job, which is to stabilize and centralize the humerous. Which is why there is pain around the hunerous when we raise the arm.
Laying down helps take gravity away from the humeral joint, so that it doesn't cause pain. And only moving the scapula allows that rotator cuff to chill.
Once the shoulder learns "oh, I can move without pain" then the acute phase will die down and you can start doing more dynamic exercises with the shoulder.
Pain shuts certain muscles down because it's trying to protect the body. Rehab should turn them back on (without pain).

12/31/2025

Upper trap pain that won't go away?
I know it seems like massage and sticking a lacrosse ball in there seems like a good idea, but that only provides temporary results.
Why?
Because you're not addressing the problem.
The upper trap gets mad when it's on stretch for long periods. Usually poor posture and sitting causes this over time.
These 3 exercises are my favorite ways to reset the trap back to neutral.

12/27/2025

🤫
The core loves stability.
The trick is to train it in all plans and various conditions. That's what makes it stable.
Why is the core like this?
Because it functions more like a pressurized can because that's how it is shaped.
If one wall of the core is weak, the can can't pressurize fully, so then something will fail.
We will have back pain, hip tightness, neck pain, indigestion, etc.
Teach the can to pressurize by training it in various angles, positions and movements.

12/24/2025

Struggling with groin (adductor) tightness?
I find that a good mix of hip mobility and specific activation of the abductors are a good combination to take tension off the adductors.

12/21/2025

Shin pain with running or jumping?
I find that weakness around the musculature of the shin can cause discomfort around the bone itself.
Why?
Because muscles are meant to take load, like a spring. If that spring isn't very springy (strong) then the load has to go somewhere, so it goes to the bone. Since it's not that bones job to load, it gets mad (pain arises).
So the answer:
Retrain the calf and shin to take load. Activate the muscles that turned off and reload them.

12/20/2025

Helping Nova Classical High School with injuries at the boys basketball game tonight 🏀🤕

12/16/2025

I think that treatment plans should be unique and individualized.
Not everyone will respond well to cupping, adjusting, taping or rehab.
We also don't have to perform 10 services to help someone recover
Treat the cause, keep it simple 💯

12/08/2025

Tired of headaches?
Try this neck exercise routine.
The idea is that you learn how to contract the front of your neck enough to stretch the back of your neck.
The back of the neck is prone to being tight because of poor posture and sitting for too long. So, this is a good way to undo that tightness.
The muscles in the back of the neck attach to the back of the head, so it's common that tension in those muscles can cause headaches.

12/05/2025

The rotator cuff are a group of 4 muscles and they all have to work together in unison to function properly.
I find that poor movements in the scapulas can contribute to the rotator cuff to get over used and strained over time because lack of movement in the shoulder blade makes the rotator cuff work harder.
Use these 3 exercises to keep the scapulas strong and mobile so that your rotator cuff doesn't have to work so hard 💪🏼
If you actively have a rotator cuff strain or shoulder pain, you may not be ready for these exercises yet!

11/26/2025

Sprained Ankle with swelling and bruising?
I love using k-tape to help the swelling and bruising heal faster and more completely.
With the ankle being at the lowest part of the body, swelling likes to stay down there because of gravity.
Also, a lot of the pain that you feel with a sprained ankle is from the swelling. So the sooner you help the swelling out of there, the sooner that you'll start to feel better.

11/19/2025

The warm that I do before running isn't the same every time.
Why?
Because it depends on what my body needs warmed up.
Some days I feel lower back tension, so I do a core warm up. Or if my calves feel tight then I'll do a focused calf warm up.
Today's warm up was reflective on tightness around my hip flexors and groin. So, I used a band to wake up my abductors so that my adductors and hip flexors don't get over worked for this 4 mile run.
I usually stretch after my run/workout because I feel like that's when my muscles are most pliable 💪🏼
How well are you tuned into your body?

Address

10044 Flanders Court NE, Suite 300
Blaine, MN
55449

Website

https://soccer-injuries.com/

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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.