It’s All About Core, People!
First of all, let me introduce myself… My name is Kathryn, I live in Washington, DC and I am almost a physical therapist (Is this a self-help meeting??). Ashley and I went to high school together back in Savannah and have re-connected lately through the wonderful world of blogs and Facebook. She invited me to guest blog and provide some insight on how to maintain and protect your body from the hardships of endurance running/marathon training (Go Ashley!).
Just some background: I have a BS in Exercise and Sports Science from the University of Georgia and I graduate with my Doctorate of Physical Therapy from Marymount University in May. I’m heading into the world of pediatrics, but I don’t graduate with a specialty so I’m educated in all areas across the board. I completed my orthopedic rotation last summer at Penrose Hospital in Colorado Springs, CO, where I had low expectations (because orthopedics wasn’t “my thing”) but I ended up loving it and learning a ton! I’ll try to keep my topics interesting and applicable—I don’t know how much everyone knows, so I hope this isn’t too elementary!
Now, onto the important stuff… Core, core, core, core, core. Did I say that enough? Long before pilates became the hot new fitness routine (Thank you, Jennifer Aniston!), therapists have been stressing the importance of core strength in minimizing back pain and work-related injuries and preventing injuries in athletes.
[Core count: 6]
A foundational exercise and rehabilitation principle we learn is that proximal stability translates to distal stability; it moves down “the kinematic chain”. That is, the stronger your trunk and core, the more stable your hips; stable hips mean stable knees, stable knees mean stable ankles, and so on… Essentially, our core provides the foundation for all functional movement and it needs to be strong to protect our extremities from undue stress.
Research has found a variety of structural differences that exist between the bodies of male and female runners— our hips are closer together, our femurs turned inward, our knees are farther apart, and our tibias are rotated outward– why us?? These structural differences place a higher demand on the female core and also lead to an increased incidence of overuse injuries (IT band syndrome, stress fractures, patellofemoral pain, etc…). But when your core is strong, your back and abdominal musculature are relatively balanced, which helps maintain proper alignment of your hips, knees, and ankles. And if you’re a runner, you know how important proper alignment is! Malalignment leads to muscular imbalances and excessive force on your lower extremity joints in all the wrong places.
[Core count: 10]
So here’s the deal, when we’re targeting our core, we’re not going for a six pack or targeting our rectus abdominus (that long muscle that pops up in the center of your stomach when you do a crunch or sit-up)—so if that muscle pops up when you’re working your core, you’re not working your core! (Side note: nothing wrong with a six pack, it just doesn’t necessarily mean a strong core!) You may not break a sweat and you may not even feel like you’re doing much— but you’re targeting small, very important muscles the wrap around your back and stomach.
If you’re into pilates, you probably don’t need any ideas from me, but if you’re not familiar, here are some of the basics…
Pelvic tilts: Great stretch for your low back and strengthening your abdominals. A very subtle movement and difficult to explain with words. Good demonstration here. I do these all. the. time.
Supine (laying on your back) marching: Lay on your back, knees bent, feet flat on the floor. Keeping your knee bent, lift one foot off the floor just a few inches, and slowly lower it back down. Alternate legs. Keep that low back on the floor and don’t let that rectus pop up!
Pilates bridges: A good old fashioned bridge, laying on your back, knees bent, feet flat on the floor. Lift your bum off the floor, keeping your stomach and gluts tight, and hold for 5 seconds. But when you go back down, roll slowly, moving one….vertebrae…at…a…time…back to the floor.
Pilates circles: Again, flat on your back, knees bent, feet flat on the floor. Straighten one leg, so your knee is extended and lifted off the floor, both thighs lined up parallel. Slowly move the extended leg in small circles, 10x clockwise, 10x counter-clockwise. Switch legs. Great for your core, great for your quads. You can also do these in side-lying with the top leg extended, lifted, and moving in circles.
Quadruped (hands and knees): Assume the hands and knees position, keeping the back straight and neck in line with the spine. Extend one leg, like you’re kicking behind you, while simultaneously extending the opposite arm, like you’re reaching in front of you. Alternate opposite arm and opposite leg. Too difficult? Try it with the arms alone and/or legs alone. Too easy? Try it over a physioball.
The Plank: Must I even explain this one? Tip: if you’re butt’s sticking up or your body is sagging, you’re not doing it right! Try to hold it for 30 seconds. When you’re really good, you can do it for 3 minutes!
Supine walk-outs: Start sitting on a large physioball and gradually walk your legs out, as you lay down rolling the ball up your back. Hold the position as seen below—keep your back in a straight line, don’t arch, don’t sag! Hold for 5-10 seconds, then walk back up to a sitting position.
Prone walk-outs: Same concept as above, but on your stomach. Start out kneeling with the ball in front of you, roll forward so your laying on top of it with your hands on the floor. Gradually walk out onto your hands letting the ball move down your body toward your legs. Walk out as far as you can while keeping your trunk from sagging—if you have to stop with the ball at your hips or can keep going until it’s at your feet, do whichever challenges you. Hold for 5-10 seconds, then walk back to kneeling.
Overall, you want the movement for all of these to be slow and controlled. Always try to keep your low back flat on the floor, when you’re on the floor. Always focus on pushing your belly button into the floor (if you’re on your back) or pulling it into the ceiling (if you’re on your stomach). And a physioball or even a Bender ball will be your best friend for these… Thirty reps or 3 sets of 10, twice a day and voila! Jennifer Aniston abs and buh-bye knee stress. What more could you want?
So that’s it! There are endless benefits to core stability, the reduced stress on your joints and improved alignment are just a few. Now get working on your core, ladies! And then get running…
[Total core count: 17]
Feel free to comment with any questions or if you need any ideas! Good luck!
THANKS MRS. BAREFOOT FOR A GREAT GUEST POST!
