It’s all about the Core!
As the weather gets warmer, many people will take to the trails and streets to initiate a running routine. Often people are very ambitious, but their well-meaning attempts will result in overuse injuries such as shin splints, patellar tendinitis, or plantar fasciitis, which are commonly seen in our clinic throughout the spring and summer.
Due to the repetitive and pounding motion of running, the spine has to absorb and disperse a large amount of force during a run. A recent article in the American Physical Therapy Association‘s PT in Motion Magazine discusses low back pain in runners, citing that 14% of American runners experience low back pain each year. This low back pain can lead to cessation of exercise and, in some cases, cause interruptions in daily activities and routines.
While most of us understand the concept that the core is essential in protecting and supporting the lower back, many people think of the core as the superficial “six-pack” muscles that are strengthened through sit-ups and crunches, and the larger back muscles. In fact, it is the deeper, smaller core muscles that we cannot see that function as a natural corset for the spine and help to decrease the risk of injury.
In a recently published study in the Journal of Biomechanics, the authors studied 8 participants who were healthy and reported no recent injuries or history of back pain. While the participants were running, the researchers systematically weakened the deep core muscles and recorded the effects on the other core muscles as well as the change in stress placed on the spine.
The findings showed that a weakness of the deep core muscles required compensation of the more superficial muscles. This compensation eventually leads to overuse and muscle fatigue which places a person at increased risk of injury to these superficial muscle groups.
The study also found that both shear and compressive forces on the upper spine were significantly increased when the deep core muscles were inhibited. Over time, this could lead to damage to the spine.
So why are sit-ups and crunches not good enough? These exercises primarily focus on superficial muscle groups, and strengthening of these muscles alone can actually increase compressive forces on the spine. It is more beneficial to supplement with core stability exercises with a neutral spine such as planks, side planks, or quadruped exercises. If you are unsure of the most appropriate exercises to protect your spine, schedule an appointment with your physical therapist who can show you the best exercises for a strong core. Your spine will thank you!
Dr. Kelsey Hanlon, PT, DPT
WWSPT
Leave a Reply