Shin splints cannot only be a very nagging and debilitating injury, it can also be a very frustrating one. Most runners know a teammate, friend, or may have even suffered from this nagging injury at some point in their own athletic career. Shin splints are identified as a dull, achy pain in the front of the lower leg. This pain may be present while running only or may be present even after running has concluded. Shin splints are accountable for 13% of all running injuries and are more common when runners ramp up their running distances and with running on harder surfaces such as asphalt.

Try these options to prevent shin splints from keeping you from your favorite running trails and routes:

1. Stretch your calves. Performing a simple calf stretch targeting both the gastrocnemius and soleus muscles will help to maintain normal ankle mobility which will help to reduce overuse of the muscle on the front of your leg that contributes to shin splints.
2. Don’t skip the warm up. Performing a proper warm up prior to going out for a run is important to reduce muscle tightness and will reduce cramping in the legs.
3. Wear proper running shoes. Working out in shoes that are not designed for your sport can cause increased strain to the bone and connective tissue in your lower leg. Don’t mix up basketball, soccer, cross trainer, or running shoes. Also, make sure there is adequate padding and replace shoes as they become worn and no longer supportive.
4. Consider your running surface. Uneven terrain and asphalt place increased strain on the lower leg. In addition, if you run on the road, try to avoid running the same direction. For example, run your route backwards.
5. Get adequate rest. Make sure to vary your routine, add in some cross training and weight training. Overuse will result in muscle fatigue and place you at increased risk for injury.

With “core training” becoming one of the biggest topics in any gym, fitness program, or workout DVD, there have been many claims and promises sent out to people trying to improve their health and looks. Claims like, “this workout will give you the ripped abs and strong core you always wanted.” Or “My training method will give you the six pack you need for a strong core for a healthier back.” Do these sound familiar?

It turns out that the same workouts that give you those sexy, six-pack abs may be the same exercises might be ruining your back.

Doing sit ups put an extreme amount of stress on the structures of your spine, especially the discs. With repeated stress to the discs, it may result in a herniation which may lead to pain, numbness, tingling, and/or weakness in the legs. Doing sit ups do not train your abs to do what they are supposed to do-keeping your spine straight and stable as you perform functional movements like lifting and squatting.

So what is the core? What does it do? How do you strengthen it safely?

The core is the deep and superficial muscles that stabilize, align, and move the trunk of the body, especially the abdominals and muscles of the back. Now when I say abdominals I’m not talking six-pack. I’m talking the deeper muscles that act as a brace for your back when you move, lift, and bend. A good core exercise program should emphasize all of the major muscles that girdle the spine, including but not concentrating on the abs. This includes muscles of the shoulder and neck.

Now take a look at this guy

Ok ladies calm down. For the sake of adhering to privacy policies, we will conceal his identity and we will call this guy “Smichael Sperini”. Look at this guy! He looks like a shorter, darker, more ethnic Abercrombie model or a shorter version of that werewolf dude in those Twilight movies. He must have a strong core right? WRONG! Watch him roll from his back to his stomach (what should be a relatively easy activity for the core)

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He looks like a turtle on his back.

Now look at this guy.

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He still has a six-pack but nowhere near as sexy as Smichael Smerini’s…..

The point is, you shouldn’t do sit ups or try to get a six pack to strengthen the core. The best way to train your core is to challenge the muscles to perform the way they’re designed and expected to work in real life, and not to train muscles in isolation. Strong abs are important but they are not the only thing. You have to strengthen the back extensors, flexors, obliques, and the muscles that stabilize your shoulder blades as well. Working all of these muscle groups- “the core”—is essential to both back health and general athleticism. Visit me next time for an introduction to a few basic core exercises.

As you progress through life you continue to put stress and strain on your joints. In order to help maintain the life of your joints, it is important to make sure you continue to use their full ROM. The most common ways to work through joint ROM including stretching the muscles around the joint, actively moving the joint, or changing positions so joint is not in one position all the time. By maintaining the full motion of the joint the body will be able to maintain its normal mechanics and decrease the abnormal stress on the joint that can lead to pain or OA.

Another way to help maintain joint health is to modify the type of activities that you are performing. As we get older it is important to realize that we are not able to continue to perform all of the same activities we did when we were younger. However, it is also very important to stay active so utilizing low impact activities will help keep you moving while protecting your joints. Examples of low impact activities include walking, biking, elliptical, and swimming. Activities you may want to avoid if you are concerned with joint health would be power walking, stair climbers, running and jumping activities. These tend to increase the forces on the joint and will speed up the degeneration process.

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Not as good:
Finally as we continue to go through life and put stress on our joints with daily or recreational activities it is important to keep the muscles that surround these joints strong. By keeping the muscles strong they are able to help protect the joint and decrease the stresses that are placed upon them. The strengthening does not have to be very intense or stressful but performing exercises with light weights and higher reps can allow the muscles to remain strong and help maintain joint health.

If you are able to follow these few simple steps you will be able to keep moving and maintaining healthy joints for years to come. If you are still in pain or just want to talk to a PT about your specific joint issues please feel free to call for a free Consultation!