Strong Core | The Podiatrist and yourfeetnz
Our core is much more than just our abdominals. It includes the thoracic and lumbar spine, abdominal muscles, back muscles, pelvic and hip girdle muscles (especially the gluteals) and the thigh muscles.
Core exercises should be a key component of any training program – especially a distance running program. A correctly functioning core will yield proper biomechanics and force production, providing stability (including lumbar, pelvic, and lower limb stability), power and endurance.
When your core is weak, it can lead to increased strain in other parts of your body and could contribute to compensation and overuse movement patterns, over-striding or under-striding with running and increased frontal plane movements (side to side movements) of the lumbar spine, pelvis and hips.
These compensatory movement patterns will lead to overuse injuries and have been linked to various disorders common to runners, including:
Iliotibial band (IT Band) syndrome — The iliotibial band is a thick band of fascia (a thin sheath of fibrous tissue enclosing a muscle or other organ) that crosses the hip joint and extends distally to insert on the patella, tibia, and biceps femoris tendon. Repetitive movements and overuse can cause irritation and inflammation in the knee or lead to snapping hip or hip bursitis.
Patellofemoral pain and dysfunction — The patella, your knee cap, floats within the trochlear groove on top of the femur. If the mechanics of your running is not ideal, then the kneecap may be pushed to one side of the groove when the knee is bent causing pain.
Low back and Sacroiliac (SI joint) disorders — SI joint is responsible for transferring the weight of the upper body to the lower body. It is located in the pelvis connecting the iliac bone (pelvis) to the sacrum (the lowest part of the spine). With a lot of repetitive movements you can cause hypermobility of the joint.
Medial Tibial Stress Syndrome (shin splints) — This refers to the pain in the front of leg that develops when you increase your mileage too fast. Most of the time this is caused by a training error due to fatigue.
Achilles tendinopathy — The Achilles tendon connects the calf muscle to the heel bone. Tendinitis (inflammation) and Tendinosis (microtears in the tissue around the tendon) are common problems.
Plantar fasciitis – This band of tissue runs across the bottom of your foot and connects your heel bone to your toes. It is one of the most common causes of heel pain.
A core strengthening program can help prevent these types of injuries and should progress initially from “open-chain” (i.e. non-weight bearing) exercises toward “closed-chain” (weight bearing) exercises. The goal is to stimulate and train the muscles to function in a manner and position that they would normally when under stress.
In running, our bodies are erect, with weight bearing and landing on our legs, so the strengthening exercises should reproduce these positions and movement patterns. The exercises should also incorporate all planes of movement of the body to allow ideal muscle stimulation and development.
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Posted on May 11, 2015, in Contact a Podiatrist, What is a Podiatrist, Your feet and tagged abdominals, ACC, achilles pain, Achilles tendonitis, arch, arch pain, arch support, arch supports, Athletic shoe, auckland podiatrist, auckland podiatrists, auckland podiatry, auckland podiatry clinic, backpain, bones, Caron Orelowitz, Child, children, children's foot problems, childrens feet, claw toes, core stability, east auckland podiatry, feet, femoral, flat feet, Foot, foot care, foot experts, foot inserts, foot orthoses, foot orthotics, foot pain, foot specialist, foot specialists, Health, healthy feet, heel pain, heels, hips, iliotibial band, iliotobial band, inflammation, inserts, ITB, knee pain, knees, leg, lumbar, lumbar pain, lumbar region, muscles, new zealand podiatrist, north shore podiatry, orthotics, paediatrics, pain, painful feet, patella, pelvis, plantar fasciitis, Podiatrist, podiatrists, podiatry, podiatry new zealand, podiatry nz, PodiatryNZ, pronation, remuera podiatrist, remuera podiatrists, remuera podiatry, running, running injuries, Running Shoes, sciatica, shin splints, Shoe, shoes, spine, stability, stomach muscles, tendonitis, tummy muscles. Bookmark the permalink. Leave a comment.