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Fitness Fixes: The Shin-Core Connection
EXPERIENCELIFE.COM
Yes, the ache is in your lower legs, but your weak core muscles may be to blame.

The term “shin splints” describes a chronic irritation of tissues in the front of the lower leg — a nasty ache that can interfere with your workouts.

Typical causes include training on hard surfaces, running uphill or downhill, and having weak dorsiflexors (the muscles that pull the toes upward). Overtraining, having tight calves, and wearing old, ratty shoes tend to make matters worse.

Accordingly, many physical therapists prescribe calf stretches, toe lifts and towel toe curls for the condition. But while these exercises do strengthen the dorsiflexors and small muscles of the feet and lower legs, they don’t do much to treat what some high-profile physical therapists are now saying is often the root of the problem: the core.

“Most people who get shin splints,” says Bill Hartman, PT, CSCS, “are poorly conditioned runners with weak, stiff hips, weak gluteus maximus muscles, and weak core musculature.”

Such weaknesses promote excessive pronation of the foot, in turn causing an overload of the deep posterior compartment of the calf. This results in what pain physicians often label as shin splints.
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Most shin-splints sufferers, Hartman contends, would benefit most from strengthening their hips and core with exercises like these:

Side Bridge 

Lie on your side propped up on your elbow, body in a straight line, feet stacked on top of one another.
Lift your hips off the floor so you’re supported on your forearm and the side of your bottom foot. You should be aligned in a straight line from nose to toes and from ear to hip to knee to ankle.
Hold for a count of five, lower, and repeat for 10 to 12 reps. Perform two to three sets, three to five times a week.
Glute Bridge 

Lie face up with knees bent about 90 degrees.
With your arms at your sides, press them into the floor while pushing your hips upward until your body is in a straight line from shoulder to knee.
Hold for a count of five, lower, and repeat 10 to 12 times. Perform two to three sets, three to five times a week.

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Back Pain Solutions:  <<== CLICK HERE for excellent spinal health advice from Runner’s World online magazine.

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Question:  Can chiropractic treatments help improve my fitness level?

ExperienceLife.com/ EXPERIENCE L!FE pg 27, March 2013

Answer:  There is reason to believe it can.  Chiropractic care was founded on the premise that a properly functioning nervous system is essential to the overall health and function of the body.  “Chiropractic adjustments improve spinal biomechanics, range of motion and posture, all of which are essential to a properly functioning nervous system,” says Christopher Erickson, DC, chiropractor at the Life Clinic in Eagan, Minn.  “Without optimal function of the nerves exiting the spine, you’re more susceptible to injury and your body has to work harder to respond to your fitness routine.”  So basically, a healthy, responsive nervous system means a body more readily able to adapt to the demands placed upon it during exercise.
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There’s also the structural piece to consider.  “Fitness endeavors can often jar and misalign the spinal column.  Impact to the legs, feet, head, shoulders and torso often transfers stress back toward the spine,” says Erickson.  “Misalignment of the spine creates nerve interference, which in turn affects organs and tissues throughout the entire body, leading to discomfort, disease, disharmony, weakness and imbalance.  When you remove the interference with adjustments, the body can heal itself and perform optimally.”

Research demonstrates an association between chiropractic care and decreased back and neck pain, and less pain means you’re able to be more active, perform better and move more efficiently.  Plenty of pro sports teams employ full-time chiropractors to work on athletes, presumably for this reason.

Which Road Leads to Spine Surgery?

“…since the 1990s,”  (a study by Keeney, et al.,⁴) found that Washington state workers with an occupational back injury who visited a surgeon (orthopedic, neuro or general) first were significantly more likely to receive spine surgery within three years (42.7 percent of workers) than workers whose first visit was to a DC (1.5 percent of workers). This association held true even when controlling for injury severity and other measures.”
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Which Road Leads to Spine Surgery?

Even Harvard Medical School Says It’s Time to Work Together:

The Harvard Medical School special health report, “Low Back Pain – Healing Your Aching Back,” outlines factors leading or contributing to LBP and suggests therapeutic options for patients who live with it. Chiropractic is listed as a viable therapeutic option for patients suffering from acute LBP, noting that chiropractic relieves pain and reduces the necessity of medication for some of these patients.
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The report quotes “a 2010 review of 12 different studies involving 2,887 people with low back pain,” which concluded that “chiropractic care improved short- and medium-term pain more than other treatments, including exercise, physical therapy, and medication …People who saw chiropractors also reported being less disabled over the short term (one month) compared with people who received other treatments such as standard medical therapy.”
News You Can Use by Dr. Keith Overland, ACA