A Complete Core Workout for Runners
Running can place up to 3 times your body weight of force on the body. Because of this extremely high demand, having a strong core is important. The core muscles include the diaphragm, transverse abdominus, rectus abdominus, obliques, pelvic floor, and multifidus. These muscles provide stability to the trunk when the arms and legs are being used, as well as through an axial load (which occurs during running). A strong core to absorb all of the force described above with running is critical to prevent injuries. Below you will find a complete core workout to help encourage core strength to help prevent injuries.
Tips from a PT: How to Perfect the Plank
Planks are a great way to increase strength and stability in your core musculature. Although there is debate about what muscles are included in the “core,” most people can agree that it at least includes the abdominals. I’ve always believed that the core consists of every muscle in the torso, as they all contribute to some degree to movements that target the “core.” The muscles are fluid in their definition based upon what movement is being performed. The traditional plank is the most known plank exercise, though there are countless other varieties to use depending on your goals.
How Core Strength Can Help with Back Pain
Low back pain is one of the most common and debilitating diagnoses that physical therapy can help improve. It is estimated that 60-70% of people throughout the world will suffer from low back pain at some point during their life. In the United States, it is estimated that 149 billion work days are lost every year from low back pain, costing workers and companies between $100-200 billion dollars each year. Lower back pain or pain in the lumbar spine can be from occupational postures such as sedentary desk work that may lead to poor posture, heavy labor job demands, and being overweight. Evidence shows that core strengthening through a physical therapy program will help alleviate pain.
What is the “Core” of My Body?
The term “core” is frequently referenced when talking about strengthening. For example, you may have been told you need to “strengthen your core,” but what does this mean?