We all want to look slim and be fit. But at what price? On this site we always advocate moderation. Moderation in diet,
exercise and lifestyle. It appears that moderation in doing sit-ups is also a good thing!
Apparently, the actual mechanics of doing a sit-up can be detrimental to your spinal health by placing stresses equivalent to lifting incorrectly on the low back. Because a sit-up is not a natural movement of the body, the abdominal muscles are stressed leading to the strong likelihood of spinal strain.
What is preferable is to exercise in ways that use muscles naturally, as they work in everyday life. For example,
push-ups force the core muscles to stabilise the torso as the arms and spinal muscles move the body. Just as in real life. And, of course, eat sensibly and have a balanced lifestyle.
References: [Why crunches don't work] and [Sit-ups are bad for you]
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Has anybody else noticed the increasing frequency of negative reports and news releases about alternative health
therapies and modalities? Is it just me, or are certain groups feeling threatened, and need to lash out? Most people, if they disagree with something, just shrug their shoulders and move on. If you don’t like a particular dentist, you don’t say that dentistry is bad - you find one you like. If you get a bad hairdresser, you don’t put billboards beside the highway saying that hairdressing is bad.
Actually, having your hair done can cause a stroke. Did you know that having your head back in the basin when your hair is washed is not a healthy position? But is that plastered all over the media? No! Because the incidence is so small it is not statistically significant. Just like the incidence of chiropractic adjustments (performed by properly qualified and licensed persons not people who have completed a weekend course in “manipulation” and calling themselves chiropractors!) causing strokes. The incidence is incredibly small. So why are the media screaming about the dangers of Chiropractic and other forms of “alternative” health care?
Where is the outrage about iatrogenic deaths? “Causes of iatrogenesis include medical error, negligence, and the
adverse effects or interactions of prescription drugs. In the United States, from 120,000 to 225,000 deaths per year may be attributed in some part to iatrogenesis.” Source: Wikipedia [link here]. Do you know why the cost for malpractice insurance for a medical doctor is significantly higher than for a Doctor of Chiropractic? Because the likelihood for a malpractice claim is so much lower for a Chiropractor. It’s safer! In fact, my premiums went down by 10% last year! And insurance companies know the facts about claims.
Who is benefiting by denigrating alternative medicine? Is it simply to prevent freedom of choice, or is there another agenda? I don’t know. But there’s a lot of food for thought here.
References: [link here], [link here], [link here], [link here], [link here], [link here]. And there are plenty more!
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Low Back Pain
There are many causes of low back pain. In the context of this article we will look at excessive muscle tightness in the low back as a result of bilateral pronation of the feet (both feet).
This can cause internal rotation of the tibial (shin) and femoral (thigh) bones which leads to an anterior (forward) tilt
of the pelvis. This changes the body’s centre of gravity. It also increases the natural forward curvature of the lower spine, known as lordosis, to an unnatural degree, generating compensatory muscle tightness of the entire lumbo-sacral area. The thoracic region adapts by generating a backward or kyphotic curve, and the neck follows suit in an attempt to stabilize by generating an excessive forward curve. The body will always try to be in balance.
So now the entire spine has multiple compensatory imbalances, causing subluxations and thus widespread symptoms from the many nerve root irritations.
Should a unilateral or one-sided pronation of the foot occur, this can create what is known as a functional short leg
which will lead to a sideways curvature of the spine or functional scoliosis. No, one leg is not actually shorter than the other, but because one foot is angling inwards it causes the pelvis to lose its horizontal axis thus appearing as if the one leg is shorter. A functional short leg can lead to many chronic subluxation patterns, as once again, the body tries to maintain balance. So you may be uncomfortable with normal activities such as lifting or sitting.
There are two avenues of care. The first is the use of prescribed orthotics to correct the pronation. The second is spinal care. With a sideways curvature or scoliosis, if left for a period of time uncorrected the vertebrae will become deformed. As the excessive pronation of the foot or both feet is lessened, this change will impact on the spinal dynamics and can possible generate back pain of seemingly unknown aetiology. Because once again, the body is apparently unbalanced compared to what had become “normal”. Chiropractic care during this period of restabilization will ensure that recovery is as free from discomfort as possible, and will speed that process.
Now, excessive pronation cannot be corrected. Orthotics will be necessary permanently, they do not cure or reverse this problem, only stabilize. Once pronation or supination is diagnosed, it means orthotics for life, to maintain pelvic balance and correct tibial rotation. Keep your orthotics in good condition, and have them re-checked for balance at least once a year. Your Doctor of Chiropractic or your Podiatrist can do this for you.
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This is something we should all read at least once a week!
Written by Regina Brett of “The Plain Dealer”, Cleveland , Ohio
“To celebrate growing older, I once wrote the 45 lessons life taught me.
It is the most requested column I’ve ever written. My odometer rolled over to 50 in August, so here is the column once more:
- Life isn’t fair, but it’s still good.
- When in doubt, just take the next small step.
- Life is too short to waste time hating anyone.
- Your job won’t take care of you when you are sick. Your friends and parents will. Stay in touch.
- Pay off your credit cards every month.
- You don’t have to win every argument. Agree to disagree.
- Cry with someone. It’s more healing than crying alone.
- It’s OK to get angry with God. He can take it.
- Save for retirement starting with your first paycheck.
- When it comes to chocolate, resistance is futile.
- Make peace with your past so it won’t screw up the present.
- It’s OK to let your children see you cry.
- Don’t compare your life to others. You have no idea what their journey is all about.
- If a relationship has to be a secret, you shouldn’t be in it.
- Everything can change in the blink of an eye. But don’t worry; God never blinks.
- Take a deep breath. It calms the mind.
- Get rid of anything that isn’t useful, beautiful or joyful.
- Whatever doesn’t kill you really does make you stronger.
- It’s never too late to have a happy childhood. But the second one is up to you and no one else.
- When it comes to going after what you love in life, don’t take no for an answer.
- Burn the candles, use the nice sheets, wear the fancy lingerie. Don’t save it for a special occasion. Today is special.
- Over prepare, then go with the flow.
- Be eccentric now. Don’t wait for old age to wear purple.
- The most important sex organ is the brain.
- No one is in charge of your happiness but you.
- Frame every so-called disaster with these words ‘In five years, will this matter?’
- Always choose life.
- Forgive everyone everything.
- What other people think of you is none of your business.
- Time heals almost everything. Give time time.
- However good or bad a situation is, it will change.
- Don’t take yourself so seriously. No one else does.
- Believe in miracles.
- God loves you because of who God is, not because of anything you did or didn’t do.
- Don’t audit life. Show up and make the most of it now.
- Growing old beats the alternative — dying young.
- Your children get only one childhood.
- All that truly matters in the end is that you loved.
- Get outside every day. Miracles are waiting everywhere.
- If we all threw our problems in a pile and saw everyone else’s, we’d grab ours back.
- Envy is a waste of time. You already have all you need.
- The best is yet to come.
- No matter how you feel, get up, dress up and show up.
- Yield.
- Life isn’t tied with a bow, but it’s still a gift.”
Edited to add: Check out Regina’s website [link here]. And read the updated 50 life lessons [here].
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An interesting article caught my eye today: DNA Repair and Chiropractic
We all know that keeping the body functioning at an optimal level by maintaining healthy nerve pathways is imperative. Well, here’s another reason to stay tuned up.
According to this Swedish study, “those patients who were under longer term chiropractic care had statistically significant higher antioxidant levels” and that “disturbances in nerve function could affect oxidative stress and DNA repair on a cellular level”.
We have written previously on this topic [link here]. The research into Chiropractic for overall health and wellbeing gives further validation to its scientific basis.
Reference: [link here]
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Patello-Femoral Syndrome
Definition: Pain under and about the kneecap (patella), caused by improper patella-femoral traction due to internal tibial rotation, associated with excessive pronation.
Excessive pronation will lead to excessive internal tibial rotation which will laterally displace the patella. When the patella or kneecap misaligns in its track over the lower front of the femur (basically, the front of the entire knee joint), it will cause inflammation and pain on the underside of the patella. Eventually the cartilage beneath the patella softens. This will lead to a nagging type of pain beneath or on the sides of the patella during stair walking or other activities which twist the joint. A crunching or clicking sensation may also be experienced.
From a Chiropractic point of view, this condition often results from some sort of load trauma on the knee and its associated structures. Improper running, excessive digging, or a shock to the joint such as missing a step and landing heavily, can create a subluxation of the tibia or the fibula (the two bones of the lower leg). This puts excessive force on the kneecap. The major thigh muscle, the quadriceps, is also an attachment to the patella. It too may be weakened or stressed, putting further strain on the joint.
What to do? Your Doctor of Chiropractic will assess your posture and gait. He will recommend the appropriate course of chiropractic care to align the spine and pelvis. He may use Applied Kinesiology to ascertain which muscles are unbalanced. He will almost certainly supply or recommend custom orthotics to correct the excess pronation.
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A new study has shown that rear-facing car safety seats for children are better at protecting children for all crash types.
It appears to be common practice to switch children to a forward-facing seat when they reach a weight of about 9kg, or about 8 months of age.
A review of US National Highway Traffic Safety Administration data on crashes between 1998 and 2003 involving 870 children concluded that rear-facing seats were better at protecting children up to 23 months of age across all types of accidents. In addition, mounting evidence suggests it is safer for children to use a rear-facing seat until the age of four and parents should be advised accordingly.
A study published in the British Medical Journal states:
“Rear facing car seats cradle a child in an impact with any frontal component, and align the head, neck and spine, spreading the crash forces over all of these body areas.
In a forward facing car seat, a child’s body is held back by the straps, while the head keeps moving forwards, and the relatively large head mass and differences in the cervical spine in young children can lead to excessive stretching of the spinal cord.”
References: [link here] and [link here]
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Plantar Fasciitis
Definition: Inflammation of the plantar fascia caused by traction on the fascial attachment due to excess pronation and lowering of the arches.
The plantar fascia is the tendon which connects the underside of the foot from the calcaneus (the heel bone) to the toes.
Plantar fascitiis is an inflammation of this tendon at the connection or insertion to the calcaneus. Overstretching of this tendon leads to excess traction because a tendon is not elastic like a muscle, and will compensate by tightening and developing scar tissue. This in turn will cause a dull ache or pain in the heel especially when getting up in the morning and for those first few steps. The fascia is least flexible at this time, as it hasn’t “warmed up” yet. This pain is often described as a bruised feeling, as in having stepped on a stone. People who lead a sedentary lifestyle and those who are overweight have a higher incidence of this condition.
Over time, the traction on the underside of the foot can lead to irritation and inflammation of the fascia, thus arch and heel pain. The attachment on the calcaneus can be irritated enough to generate the growth of a “heel spur” or bony outgrowth, which will cause significant pain.
Only in extreme cases should surgery be considered. A more conservative treatment program should involve orthotics, ice and exercises. Your Doctor of Chiropractic may perform specific adjustment to the bones of the heel and foot, as well as supplying or prescribing custom orthotics.
Exercises may include the following:
- Toe raises, where you stand, raise up on your toes, then lower your heels to the floor. Support yourself with a hand on a wall if necessary. Repeat this exercise 12-20 times at least daily (twice is preferable).
- Calf stretching, where you stand facing a wall with both palms against the wall. Put one foot closer to the wall,
leg slightly bent, the other foot flat and leg straight. Lean into the wall, increasing the bend of the leg, until you feel a stretch in the calf of the straight leg. Just a stretch, do not go into pain. Hold this stretch for 20-30 seconds. Repeat with the opposite leg. Do this twice a day.
- Plantar Fascia stretch, where you sit on the floor with the knee bent, the heel on the ground and the toes pointing to the sky. Pull the toes towards you, hold for 15-20 seconds. Repeat at least twice daily.
These exercises will assist in the acute phase of heel and arch pain, and should be performed regularly and often until the pain has eased.
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The human foot was designed to walk on natural surfaces such as earth and sand, not concrete. The hard flat surfaces
we now spend most of our time on force our feet to flatten and twist. This has resulted in a new type of injury.
The normal lower leg has a 3-4° angle of the tibia (very slightly bow-legged) when approaching the ground. Under natural conditions where the foot strikes a surface such as sand, these surfaces yield to accommodate the strike angle of the foot.
However when the foot strikes a hard surface such as footpaths and floors, the foot flattens and pronates (rolls inwards) upon contact.
It is estimated that at least 75% of people suffer from excess pronation. This can disrupt normal knee function and hip alignment, and increase imbalance in the pelvis. And of course the obvious problems with toes, bunions, foot pain, ankle problems, tired and aching legs, and so on.
An orthotic is a special insole for your shoe, designed to correctly align the foot. By supporting the arch and realigning the lower leg to its natural angle, an orthotic can reduce the strain and traction of the underside of the arch (the plantar fascia), reducing excess pronation and decreasing internal rotation of the leg.
Your Doctor of Chiropractic may supply or recommend orthotics for you, depending upon the cause and your level of spinal imbalance.
p.s. I know the correct usage is one orthotic, two orthoses. But everyone just says orthotics!
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Remember years ago, everywhere you went people were jogging? Notice there is not as much activity of this nature
now? Why? In Chiropractic practices around the world it was noticed that ankle, shin, knee, hip and lower back problems were proportionately increased in joggers.
It all has to do with the “JOLT” factor. Jolting causes stresses on all the joints of the lower body, starting with the feet. Ankles begin to ache. Knee joints begin to become stressed as do the hips and lower back. If there is a chronic condition already in existence, pain can manifest quite quickly in these areas. If there is no underlying problem, joggers can be setting themselves up for one years in the future. “But I’ve been jogging for years with no problems!” Well, you are lucky, but you have probably reached the stage where your actions are starting to stress the joints of the body too much.
How to overcome this. Start with a good pair of runners (joggers, trainers), preferably ones which have proper 
orthotics to cushion the pronation (rolling inwards) or supination (rolling outward) of your foot. Make sure you stretch and warm up properly. Walk quickly for 100 metres, then sprint 50-75 metres; repeat until the end of your “jog”.
Walking is a normal action that the body learns and manages easily. Sprinting leans the body forward and causes the jolt energy to be evenly and easily distributed throughout the body. No jamming of the facets in the lower spine and a lot less of a load on the other joints. Jogging, on the other hand, thumps kinetic energy up through the soles of the feet with incredible force which is not dissipated smoothly.
Should you experience problems with this natural type of exercise, consult with your Doctor of Chiropractic for advice and treatment as needed.
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