Strengthening Your Core Can Stave Off Injury

May 7, 2012

A strong core can protect your body from certain injuries when training for the annual Bellin Run 10K.

Bellin Health running specialist, Nate Vandervest, explains the importance of strengthening your core as you train for 8 a.m. Saturday, June 9, Bellin Run.

“People think their core is just their abs or six-pack muscles, when in reality that’s just a part of the picture. The core consists of the abdomen, hips, pelvis, glutes, and upper and lower back muscles. Strengthening your core helps to stabilize your body.”

The following are common injuries you can generally stave off with a strong core, and some exercises to get you there.

•    Hamstrings – When you have an unstable core, your hamstrings will work harder to help stabilize you while you run. This can leave your hamstrings tight and vulnerable to injury.

To strengthen this area, try Glute Bridges – Lying with your back on the floor, bend your knees with your feet on the ground. Lift your hips and back off the floor forming a straight line from your knees to your shoulders. Hold for 10 seconds and lower yourself back down. Repeat.

Also try squats and lunges.

•    Lower Back – The vertebrae in your lower back absorb a lot of force when you run. Lower back pain can ensue with a weak core.

To strengthen this area, try Superman – Lying flat on the floor with your arms and legs extended, draw core muscles in then lift both arms and legs off of the ground, in an attempt to form a “U” shape with your body. Hold for a few seconds and slowly lower yourself back to your starting position. Repeat.

Also try front and side planks.

•    Knees – With an unstable core, there may be unnecessary movement in your torso when you run. This extra movement can put undue stress on your joints especially at the knee. This can lead to patellar tendinitis.

To strengthen this area, try the Front Plank - Lie flat on your stomach. Position your elbows close to your sides with your palms down. Lift your body off the ground. Focus on drawing your core in and doing a slight pelvic tilt to put the spine into neutral. Tighten your abdominals and glutes as much as possible. Slowly lower yourself back to your starting position. Repeat.

Also try side planks and the superman.

If you have or think you may have suffered an injury, call the Bellin Run Injury Hotline at (920) 676-1511 for a free injury consultation.

For additional training resources contact Bellin Health XL Athletic Performance at (920) 430-4722, the official training site for the 2012 Bellin Run.