CORE STRENGTHENING
The ‘core’ muscles are a group of trunk and abdominal muscles that help stabilize the spine. Core muscles come into play every time you move. During running, they provide a strong powerful base for your legs, and make it easier to put more power behind each step and run with less effort. A weak core may result in muscle substitution and compensations during running, which may lead to overuse/stress injuries. Poor core strength also results in increased shear and compressive forces on the spine that may contribute to low back pain.
Beginning a CORE exercise program:
Important Things To Remember:
- Do not hold your breath
- Hold muscle contractions for at least 10 seconds
- Perform exercises throughout your daily routine
- When activating muscles, do not push stomach outwards, but rather bring belly button closer to your spine. Your back should not arch, but rather become more flat.
I. Learn abdominal bracing – contract the below group of muscles to "set the core"
- Deep pelvic floor - those muscles responsible for bowel/bladder control; to contract – tighten the muscles that you use to stop urination flow
- Deep abdominal muscle (transversus abdominis) - this muscle is located in your lower abdomen and wraps around your sides.
- Deep lower back muscle (multifidus) - this muscle lays directly next to the spine. Activate abdominal and back muscles at the same time. (bring belly button towards spine)
- Try to contract all muscles at once. This is "Bracing" or "Setting the Core".
II. Perform abdominal bracing in various body positions and prior to initiating any daily activities:
- sitting
- standing
- supine (lie on your back)
- prone (lie on your stomach )
- hands & knees
- rising from / lowering to a chair
- brushing teeth
- combing/brushing hair
- kitchen activities
- vacuuming & household duties
III. Beginning-level CORE exercises:
Start with the first exercise; progress to next exercise only when you have good control of your core (no back arching). Repeat each exercise 20-30x, or until fatigued. Begin each exercise from the start position.
Start position: Lie down on back with knees bent, and your core muscles "set" before beginning each exercise.
- Lie on back with knees bent, and activate core muscles. Hold 10 seconds. Repeat 20x.
- From start position, lift one foot off floor slowly (3-4 inches off floor); lower. Alternate.
- Pick up your foot and straighten your leg without touching the floor (straighten leg so it is parallel to the floor); return to start position. Alternate legs.
- Lift each knee up and then keep both up together; tap feet alternately to the floor.
- Lift each knee up and keep both up together; alternately straighten your legs (leg should extend parallel to floor) without touching the floor.
- Alternately raise arms overhead.
- Left both feet up; alternately straighten one arm and the opposite leg; alternate with other arm and opposite leg.
IV. Guidelines for progression of CORE exercises:
- slow to fast
- simple to complex movements
- static to dynamic
- Exercises should be challenging, stress multiple planes, and be activity specific
- There are a variety of methods to train your CORE muscles, including mat exercises, pilates, theraball exercises, and wobble-board exercises
- CORE exercises should be included as part of your workouts, and should be done at least three times per week.
By improving your core strength, you can help prevent injury, improve the efficiency of your running, and prevent low back pain.
Always consult a physician before beginning any new exercise program.
