Core Conditioning

CORE CONDITIONING

By Darren Macfarlane, Sports Injury & Rehabilitation Specialist

Ask yourself what you know about your core, most people think of core conditioning, they think of doing crunches on a Swiss ball to have the perfect six pack. There are sports magazines and books with hundreds of ways to do abdominal exercises. There’s abs blast classes devoted to nothing but trashing peoples abdominal muscles. Are these classes or these exercises any benefit to the way you look or function or in reducing your chances of back pain?

What the core is made up of and how does it work?
To fully understand the core we need to know what muscles are involved in the core and where is the core. The core of the earth is the centre of the earth, the core of the apple is the centre of the apple, so the core of the human musculoskeletal system is the centre of it which is the trunk. If you take away the arms, legs and your head you are basically left with the core. The core is made up of muscles in layers, the deepest layers known as the inner unit and top layers known as the outer unit. The inner unit is made up of the transverse abdominus, multifidus, diaphragm and pelvic floor. These are the bodies own natural weight belt. The inner unit stabilizes the low back and pelvis before any movement of the arms or legs occurs. The outer unit is made up of the external and internal Obliques which allows movement of the body in rotational and side bending and rectus abdominals which allows body to bend forward.

One disturbing trend in abdominal workouts today is that many only target the rectus abdominus the so called six pack and Obliques with poor quality crunch style exercises. Most fitness professionals immediately think of the rectus abdominis strengthening for the lumber spine support. However it’s the transversus abdominis (tva) that acts as a corset for the lumber spine during functional activities .The TVA is the first muscle to fire when performing any movement which prevents the spine from shaking which can lead to lower back pain.

Research has shown that the inner unit is under separate neurological control from the rectus abdominus, Obliques and psoas muscles. In fact the rectus abdominus is part of the outer unit and this shows by targeting these muscles which are not part of the inner unit by crunches and sit ups you are not conditioning your core properly .Exercising these muscles is not providing the correct strengthening of the core muscles i.e. the Multifidus, Transverse abdominus and pelvic floor. Also by doing crunches and sit ups the rectus abdominus becomes shortened and pulls the chest downward altering the posture which can lead to injury i.e. shoulder dysfunction and impingement of nerves in shoulder. By strengthening and shortening the hip flexors i.e. psoas and quadriceps in sit-ups can lead to the pelvis been tilted anterior altering the natural curves of lower back which can lead to lower back pain not reduce it. The most basic exercise the crunch doesn’t target the transverse abdominus.

Research as shown those attending abs classes and doing high volumes of crunches have a harder time recovering from back pain and show little improvement in postural dysfunction.98% of those tested with back pain had weaker lower abdominal and transversus abdominis muscles*. To alleviate back pain clients where told stay away from any form of sits up or crunch type exercises and do only exercises for lower abdominal and transversus abdominis. The clients showed great improvements with there back pain which either decreased or was completely alleviated and posture improved.

How core works

The inner unit is the bodies own natural weight belt. When you go to lift up something it contracts automatically without us knowing tighten up in a weight belt fashion. This stabilizes the joints of the spine and pelvic girdle before or in response to any movement of the arms or legs occurs and it safely transfers the load up or down the body without injuring the spine or pelvis. Without the stability begin provided by the inner unit we are in danger of injury from daily function of our bodies and from stresses from our sport. In simple terms to have a strong core is to have a stable spine and pelvis so the body, including arms and legs can move what ever way your sport of life requires without causing damage to joints or tissues.

Only strengthening prime movers
By only developing strength in the prime movers (outer unit) it can eventually lead to injuries over time. Core exercises are more functional and sports specific, and help develop the strength in the core and stabilizer muscles. What you do in the gym will carry over to the playing field. Improvement of core strength leads to improved conditioning and performance. Strengthening the core can have tremendous benefits very quickly. There is also the benefit of preventing lower back pain from both poor posture in everyday life and overloading the core muscles during sporting activity.

Always develop core strength before the extremities. Strengthening the core will help you lift more, avoid injuries and generally allow you to make more demands on the body in any sporting situation. Strengthening these muscles will help support the spine and improve your posture which can dramatically decrease lower back pain. It allows the body to function the way it was designed to, allowing it to move in a coordinated fashion and to dissipate harmful forces acting on it thereby preventing injury development. Exercising the big muscles (prime movers) does not provide the correct strengthening of such small muscles as the multifidus transverse abdominis and pelvic floor. The more you strengthening the prime movers they become stronger and the inner unit becomes weaker.
Without a stable spine the nervous system fails to recruit the muscles of the extremities efficiently and functional movements cannot be performed properly.

Why Should you have your Core Assessed & Retrained?

To get the inner unit to fire automatically you need to do specific isolation exercises and then when its activating it then must be programmed into all movements. Failure to condition the inner unit can result in back pain and spinal injury due to instability. This is the first stage of core stability training which begins within the athlete learning to stabilize the abdominal wall. Proper activation of these muscles is considered vital in the first stages of core stability program before progressing to more dynamic and multi- planar activates. Once assessed the weak portions of the core, outer and inner unit are isolated to gain neural function, teach the brain how to operate them again. Once these are achieved the muscles are integrated into all functional movements’ patterns and exercises. Once the stabilizing muscles have been re-trained the muscles of the arms and legs will have a more stable base to work from. This allows you to carry out arm and leg movements with more control and will improve the quality of your movement. The only time muscles should be isolated is when there is a weakness in a certain area. This is vital part core training since you cannot strength a muscle that your nervous system isn’t using. Training comes before strengthening. Don’t hop on a Swiss ball if your TVA isn’t working you will damage your self.

Benefits of a strong core

• It will provide more support for your back and will reduce the risk of back injuries
• It will provide a more stable base for arm and leg movements, improving the control and quality of your movements
• It will improve your muscular co-ordination during movement
• As the stabilizing muscles gain more endurance you will be able to perform movements without your technique deteriorating excessively due to fatigue
• Your ability to hold off opponents in contact sports is much improved

BACK PAIN

The most common source of back pain can be traced to muscle imbalance in the abdominal structure. With proper corrective strengthening exercises for any imbalance you have in the core you can minimize or remove back pain related to core imbalance.

The lifestyle we lead today involves spending more time sitting down in cars on buses or at our desks in work all day, this leads to our core muscles becoming progressively weaker over time.

Before beginning a core conditioning program have your core assessed to determine where the weaker portions of it are and more importantly that it is working properly. This is important to provide spinal and pelvic stability needed to protect you from damaging forces as a result of gross movement during exercised.

FOR A FULL FUNCTIONAL CLINICAL ASSESSMENT AND THERAPEUTIC CORRECTIVE EXERCISE PROGRAM CONTACT DARREN AT OUR GALWAY CLINIC ON 086 1957378

www.sportsinjurytherapy.ie

Running and jogging – How to prevent Injury?

By Darren Macfarlane, Sports Injury & Rehabilitation Specialist

Running is an effective way to exercise and is a great way to keep healthy and fit, it has also been proved as a way of preventing high blood pressure and cardiovascular problems. Perhaps the most frustrating thing that can happen once you are training and competing, is to suffer an injury. However, running injuries are common although injuries are less frequent than injuries from other sports. They tend to be overuse injuries and usually develop slowly over many weeks. Running is a sport of passion; why else would you put your bodies through miles of punishment each week. About one in every three recreational runners will have a running-related injury at some stage in their life.

Many jogging or running-related injuries occur in the lower leg because of the repetitive stress that running places on the lower leg. . Roughly three out of every four running-related injuries occur in the lower leg. Common sites include the knee, ankle, shin and foot. Blisters, shin pain, soft tissue injuries such as a pulled muscle are common problems. Runners are also likely to experience back and groin injuries. The best way to avoid running injuries is to prevent them. It is important to pay attention to your body don’t ignore the early warning signs of an injury.

Running does have a risk of injury but if you follow some simple guidelines like warming up, wearing the right clothes and not pushing yourself too hard, most injuries can be prevented.

Common injuries include:

• Blisters – caused by the foot sliding or rubbing inside the shoe.
• Shin pain – pain and inflammation in the muscles and tendons that run the length of the shin.
• Soft tissue injuries – such as a pulled muscle or ligament sprain.
• Skin injuries – such as bruises. Falling over while running or jogging can cause cuts and abrasions.

Some of the factors that can increase your risk of injury include:  

·        Training errors: the most common errors are sudden changes in running activity, such as increased distanced or intensity. An example would be a novice runner how starts running regularly and attempts too much too soon, resulting in an overuse injury. Persistent high-intensity training without taking easy days with lower intensity. Repetitive hill training. Overtraining – running beyond your current level of fitness can put muscles, tendons and ligaments under strain. Shin pain is a common overuse injury in runners. It is important to pay attention to your body and to avoid the terrible too’s .Too much too soon, too often, too fast, too hard combined with too little rest. The key is to avoid doing too much too soon.

• Incorrect technique: poor running style can increase the risk of injuries. For example, running flat-footed pulls on the shin muscles and may cause small tears.
• Incorrect shoes: the wrong type of shoe can increase the risk of various injuries including blisters and shin pain. Properly fitting running shoes can help prevent injuries. Look for light-weight shoes that breathe well and offer good arch and ankle support also with good shock absorbing capacity to help in injury prevention.
• Incorrect clothing:  wearing the wrong clothes can contribute to overheating, sunburn or cold injuries.
• Hard surfaces: the impact of running on hard surfaces, such as bitumen, can cause injuries including shin pain and stress fractures.
• Other environmental factors: such as running surfaces that are too loose and unstable. Colder weather needs a longer warm up. Athletes who don’t risk injury due to cold inflexible muscles.
• If you feel particularly tired, whether from overtraining, work, or post cold or flu, do not train hard.

If you develop an ache or pain, it is likely to be one of the following common running injuries:

Ankle Sprains: the most common of all ankle injuries that runners experience, an ankle sprain occurs when there is a stretching and tearing of ligaments surrounding the ankle joint.
Achilles Tendonitis: is a painful condition of the tendon in the back of the ankle. Left untreated, Achilles tendonitis can lead to an increased risk of Achilles tendon rupture.
Blisters: Runners often develop blisters - fluid-filled sacks on the surface of the skin - on their feet.
Delayed-Onset Muscle Soreness: Also called "DOMS," this muscle pain, stiffness or soreness occurs 24-48 hours after particularly intense exercise or a new running program.
Hamstring Pull, Tear, or Strain : Hamstring injuries are common among runners and can range from minor strains to total rupture of the muscle at the back of the thigh.
Illiotibial Band Syndrome: IT band friction syndrome often results in knee pain that is generally felt on the outside (lateral) aspect of the knee or lower.
Patellofemoral Pain Syndrome: This term usually refers to pain under and around the knee cap.
Plantar Fasciitis: Plantar Fasciitis is the most common cause of pain on the bottom of the heel due to inflammation of the thick ligament of the base of the foot and usually defined by pain during the first steps of the morning .A tight, inflamed plantar fascia can cause pain when walking or running, and can lead to the formation of a heel spur
Pulled or Strained Calf Muscle: calf strain occurs when part of the muscles of the lower leg (gastrocnemius or soleus) is pulled from the Achilles tendon. It is similar to an Achilles tendon rupture, but occurs higher up in the back of the leg.
Shin Splints: Shin Splints describes a variety of generalized pain that occurs in the front of the lower leg along the tibia (shin bone). Shin Splints are considered a cumulative stress injury.
Sprains and Strains: These are acute injuries that vary in severity but usually result in pain, swelling, bruising, and loss of the ability to move and use the joint.
Stress Fractures: Stress fractures in the leg are often the result of overuse or repeated impacts on a hard surface
Some tips to help prevent injuries include:

·         Warm up before running. Include plenty of slow and sustained stretches. Make sure you thoroughly stretch the muscles in your thighs and calf’s.

·         Cool down after running. Incorporate stretches into your cool-down routine.

·         Drink plenty of water before, during and after your run.

·         Don’t push too hard beyond your current level of fitness. Plan to gradually increase how long and how often you run over a few months.

·        Start slowly at a pace at which you can have a conversation without breathlessness.

·        Wear layers of clothing on your upper body to avoid overheating. Wear loose cotton clothing.

·        Listen to your body .Reduce your intensity, duration and exercise frequency when experiencing muscle soreness.

·        Consider having regular professional sports massage to relax tight, sore muscles to prevent injuries.

·        Avoid running near roads. Inhaling vehicle exhaust fumes can cause a range of breathing-related (respiratory) problems.

·        Run on a clear, smooth, even and reasonably soft surface. Avoid uneven surfaces, sand and concrete.

·        Gradually introduce surface changes.

·        Don’t wear regular runners when running. Professionally fitted shoes designed for running will support your feet and reduce your risk of injury. Take your old runners with you when purchasing new ones so the salesperson can identify where your shoes wear the most and choose the right footwear to suit your feet. Replace your running shoes frequently. Shock absorbing capability will diminish gradually and may be inadequate after 350 to 550 miles. The upper of the shoe may not show much wear, but the shock absorption may still be gone. If you are running 20 miles per week, you should be replacing your shoes between 4 and 8 months depending upon your shock absorption needs. It is always cheaper to replace shoes than having months of treatment for a running injury.

·        Pay attention to your body.

·        Don’t ignore what your body is telling you. If something is hurting pay attention to it, find out why, and change what is making it hurt. Rest if necessary, but if the pain doesn’t go visit a sport injury specialist.

What to do if you injure yourself

·                    Stop running. Trying to push through the pain will only make the injury worse and delay your recovery.

·                    Treat soft tissue injuries such as ligament or muscle sprains with rest, icepacks, compression and elevation (raising the injured area above the level of your heart).After three days and pain does not ease, see a sport injury specialist for assessment and treatment.

·                    See your sports injury and rehabilitation specialist promptly for diagnosis and treatment.

·                    Do not run again until the injury has been treated and completely healed. In the meantime, switch to a low impact form of exercise that doesn’t aggravate the injury, such as swimming.

·                    When you return to running after illness or injury, be cautious and work up gradually to your former level.

Ask your, sports injury and rehabilitation specialists for advice before you start running again.

FOR MORE INFORMATION ON RUNNING INJURIES AND TREATMENT CONTACT OUR GALWAY CLINIC ON

086 1957378    

www.sportsinjurytherapy.ie