Why do athletes have so many injuries? They are in better shape than a hypotenuse triangle and most can out-run an antelope. Most injuries occur from repetitive stress on the body, which causes muscular imbalances within the body. Many athletes are unaware that they have any imbalances and have no symptoms.
Being a Physical Therapist at Affiliated Foot and Ankle Center, LLP with locations in Howell, Edison, and Monroe, New Jersey for the past 4 years, I have found out the majority of people (not only athletes) do not know the importance of core stability. Injuries are commonly attributed to poor biomechanics and errors in training methods.
Athletes should also consider the cumulative effect that thousand of repetitive motions have on their bodies. I always recommend for children to play different sports for that same reason. Even with good biomechanics and excellent training, athletes are always exposed to a considerable amount of repetitive trauma. It is advisable to be aware of preventative methods.
What is core stability?
The core of your body is where you derive your power; it provides the foundation for all arm and leg movements. Your core must be strong and flexible in its movements to achieve maximum performance.
Core stability is not just about strengthening your abdominals to show a six-pack. Most of the muscles are deep within your torso and start from the hip and go right up to the neck. They connect the pelvis, spine, and shoulders. When strong they can generate powerful movements with the arms and legs, but when an imbalance occurs so can injury.
Training for long hours does not guarantee that you have core stability. Spending too much time working within one plane of motion often creates core imbalances. Many athletes will do gym work to strengthen areas of weakness but the core is complex and works in many planes of movement. Unfortunately, many weight machines only work through one plane of motion.
Exercises to increase your core strength (perform 1 set of 10 reps of each exercise and build up slowly to 2 sets)
- Superman pose – can be done lying face down or on all fours, stretching opposite arm to leg
- Bridging – lying on floor perform pelvic tilt and abdominal push down first then raise bottom off floor, can be advanced to high platform or one leg.
- Basic sit-up – pelvic tilt and abdominal push down with crunch at the end
- Plank – facing the floor pelvic tilt and tighten abdominals raise self on to elbows and toes hold position keeping back straight and lengthening.
- Pelvic tilt and abdominal push down can be used as a strengthening exercise by placing small towel or cushion under lower back and push into towel/cushion and hold for 5-10 seconds. The spine should flatten.
Stretches to increase the flexibility of your core (hold each stretch for at least 10 seconds and perform 2-3 times)
- Knee to chest – lying on your back bring one knee to chest and repeat with other leg, then repeat taking both knees to chest. This can be further advanced to straight leg raise using a towel or belt.
- Hip rotation – lying on your back, knees bent feet flat on the floor slowly drop knees to one side and then the other.
- Awakening– lying on your back arms above head stretch as long as you can
- Childs pose – start in the kneeling position sitting on your heels, slowly lower your chest to the floor and stretch your arms out in front as far as you can
- Cat/Cow pose – position yourself on all fours curve spine upwards like a cat holding for 10 seconds and then curve spine downwards like a cow.
Performing these poses and stretches everyday can help build your core strength. Stretching and strengthening the core is essential in keeping the body in balance and injury free.
By: Valerie Gregory, MSPT, CKTP
