In my 24 years of practice in Sports Medicine I have treated a variety of hip, knee, foot, and low back pain clients, and though the body parts may differ, the one common weakness they have is the core. When the core is weak, other muscles need to compensate which leads to poor posture, changes in the way we walk, and ultimately pain. But what is this core that we speak of so often you ask? Our core has three-dimensional depth and functional movement in all three planes of motion.
Many of the muscles are hidden beneath the exterior musculature people typically train. The deeper muscles include the transverse abdominals, multifidus, diaphragm, pelvic floor, and many other deeper muscles. How does it work? Your core most often acts as a stabilizer. With core control and stability, we are less likely to injure ourselves during sports related activities.
The 5 top exercises to address this weakness are the following:
1) Planks, in the forward and side positions
2) Bridging with 2 legs then to one
3) Clams/Fire hydrants
4) Sideline hip abduction
5) Post pelvic tilts with marching
You can start slow and progress with weights or therabands. Good form is very important to make sure that you are doing the exercises correctly. You can view the proper form of these exercises on the web, youtube , or even better, come on into OSI and we’ll make sure that your core strength is addressed. Before you know it, you will be on your way to being a core master.
Thanks for reading!