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Running Races
Core Stability - Dr. Scott Howitt
You need to work your core, or you need to have better core stability……
It seems that "the core" is the new everything in training and rehabilitation circles, but do you know what this "core" actually is – and how working it (or training it) can help you prepare for your next race?
First, let's define stability. The concept of stabilization is essentially the internal ability of the body to control all movements in response to changes in the environment. The process of stabilization begins with the spine and is initiated by deep "local" spinal muscles (transverses abdominus, multifidi), followed by the contraction of more superficial "global" muscles (rectus abdominus, external oblique, quadratus lumborum). Collectively there are 29 pairs of muscles that support the hips, pelvis, and thoracic / lumbar spine which have come to be known as the infamous "core". Assessing the stability of the core must include an evaluation of hip abduction and external rotation strength, abdominal muscle function, and back extensor endurance.
The role of the core is to allow for appropriate distribution or balancing out of forces, to control and promote efficient movement, to provide adequate absorption of ground reaction forces, and to prevent excessive compression, translation or shear forces of the joints within the kinetic chain (lower extremity, spine, upper extremity).
Trainers, coaches and sports practitioners know that a weakness or lack of co-ordination in the core muscles can lead to inefficient movement patterns, improper compensatory movement patterns and subsequent overuse, strain, and injury!
In fact when researchers looked at core stability as a risk factor for lower extremity injuries in athletes it was found that athletes who did not sustain an injury were significantly stronger in hip abduction and external rotation.
Beyond the scope of this piece, I would recommend a thorough biomechanical evaluation of all athletes, which would include both muscle length and strength tests, and an assessment of movement patterns and neuromuscular control. A good therapist should be able to determine over-activity, shortening, weakness, and or inhibition of any of the muscles utilized in your sport.
Phase One: Core Stability Program
A core stability program always begins with the restoration of normal muscle length and mobility to correct any underlying muscle imbalances. Once muscle lengths are balanced the athlete should incorporate simple stability exercises which will teach the core muscles how to activate in a coordinated fashion. Only once a solid base of core strength has been established is the athlete progressed to advanced stability exercises which will incorporate physio balls, balance boards and foam rollers to provide a greater challenge. As with any rehabilitation or specific training program, the final stages inevitably involve advanced functional movements or sports specific exercises which promote balance, co-ordination, precision and of course skill or enhanced performance.
Preliminary therapeutic stretches or soft tissue techniques such as Active Release Technique® (which aims to remove muscular adhesion and restore proper muscle function) are effective ways to restore muscle length or extensibility and subsequent joint mobility.
Phase Two: Basic Stabilization Exercises
Basic or static core stabilization exercises follow to increase stability and to achieve co-ordination or co-activation between the deep abdominal wall muscles. This first stage of training the core and engaging or facilitating the deep muscles is crucial in order to establish a solid base of support on which dynamic exercise can be built upon. The basic stability exercises include lying on your back - bent knee raises, alternate arm leg raises on all fours, bridging and planks. Throughout all of the exercises the maintenance of a neutral lumbar spine and an abdominal hollow must be emphasized (no tilting of the pelvis, or flattening of the spine) in addition to normal rhythmic breathing. These basic exercises would be recommended 2-3x/week for 2-3 sets of 15-20 repetitions. Generally I recommend these exercises to my patients in the fall / winter seasons during their base training phase.
Phase Three: Advanced Stabilization Exercises
Once the athlete demonstrates appropriate stability with the static exercises, they may progress to more advanced exercise which incorporate an unstable surface. As with the static exercises proper positioning and technique is paramount, quality being more important than quantity. The more challenging advanced exercises may include seated marching on a physio ball, crunches on a physio ball, alternate leg bridges on a physio ball, leg curls, abdominal roll out, and reverse crunch ball thrust again utilizing a physio ball. Balance boards or foam rollers may also be used to perform rocking balance exercises, single leg balance, and weight transfer step ups. Again, I suggest 2-3x/week for 2-3 sets of 10-15 repetitions in the latter portion of the winter or early spring as specific race preparation begins.
The functional movements which require acceleration, deceleration and dynamic stabilization are the final phase of a core stability program and most closely resemble sports specific skills. Single leg balance and resisted hip flexion/extension, multi-directional lunges, resisted alternate and multi-directional step-ups, trunk rotations and wood chops with medicine ball or pulley may all be included. These types of exercises are recommended 1-2x/week, for 1-2 sets of 8-12 repetitions throughout your summer or competition phase of your training program.
A triathlon requires powerful movements of the body to propel itself
forward in swimming, cycling and running. These actions require complex
muscular patterns, in which muscular balance and co-ordination is essential.
The intent of this piece is to describe "the core" and discuss
its importance in relation to athletics. Several exercises are mentioned
to help achieve stability, balance and even neuromuscular control.
It is highly recommended that any athlete embarking on a training program
consult a skilled practitioner who understands their sport and can
address their individual needs to maximize their results.
Dr. Scott D. Howitt - Director SPC-Sports
Performance Centres Ltd.