Welcome to Core Strengthening!

1. Welcome toCore Strengthening! • Speakers: • Tamara Thornburg, PT, DPT, CSCS • Tamara.Thornburg@bannerhealth.com • Sue Stanfield PT • Sue.Stanfield@bannerhealth.com

2. Top Five Injury Sites • Ankle/Foot • Knee • Thigh • Shoulder • Back

3. What are the four most common injuries? • Achilles Tendonitis • IT Band Syndrome • Patellofemoral knee pain • Shoulder Impingement Syndrome

4. How many hours a week does the average triathlete train? 20 hours! Leading to…. • Overuse injuries!

5. Factors contributing to Injuries • Lack of appropriate muscle strength or endurance • Poor core stability • Muscle imbalance (strong tight muscles versus weak stretched muscles) • Inflexibility • Misalignment or Biomechanical issues (e.g. flat foot, squinting patellae) • Training errors • Faulty technique • Incorrect equipment.

6. Typical Training Regimen • Swimming 3 days a week 1600 - 4400 yards • Cycling 3 days a week 18 – 70 miles each session • Running 5 days a week 5 – 15 miles each session • Strength Training?? • 2 days a week for 30 minutes or less

7. We Love the Core! • Need efficient and effective core strengthening program to off set injuries and lead to successful training and racing!

8. What are the anatomical boundaries of the core? • The roof of the core is the Diaphragm • The base of the core is the Pelvic Floor

9. Muscles of the Core • Muscles include • Rectus Abdominals • Diaphragm • External/Internal Oblique • Multifidi • Transverse abdominals • Erector Spinae • Quadratus Lumborum • Psoas Major • Illicostalis • Longissimus • Pelvic floor muscles • GluteusMuscles

10. The Core’s Role • Responsible for the maintenance of STABILITY of the spine and pelvis and help in the generation and transfer of energy from large to small body party during many sporting activities. • Provide proximal stability for distal mobility • Plays a significant role in almost all extremity activities including running, swimming and cycling and must be evaluated and treated upon injury.

11. How do you incorporate core strength into your training? • Use Dynamic! Functional! And Challenging! Exercises

12. Plank

13. Side Plank

14. Push Up

15. Bridge

16. Hip Lift

17. Sit Up

18. Oblique Twist

19. Lunge with a Twist

20. Squat

21. Superwoman's/Superman's

22. Recap • The core muscles are responsible for proximal stability to promote distal mobility • Achieving and maintaining a strong core positively correlates with successful training and racing • Prioritize core strengthening throughout your entire year

23. Questions? Thank you!

24. References • 1. Collins K, M Wagner, K Peterson, and M Storey. Overuse injuries in triathletes: A study of the 1986 Seafair triathlon. Am J Sports Med. 17(6):675 – 680. 1989. • 2. Fredericson M, CL Cookingham, AM Chaudhari, BC Dowdell, N Oestreicher, and SA Sahrmann. Hip abductor weakness in distance runners with iliotibial band syndrome. Clin J Sport Med, 10:169 – 175. 2000. • 3. Korkia PK, DS Tunstall-Pedoe, and N Maffulli. An epidemiological investigation of training and injury patterns in British triathletes. 28(3):191 – 196. 1994. • 4. McGill S. Low back disorders: Evidence-based prevention and rehabilitation. Champaign, IL: Human Kinetics. 2002. • 5. Moseley JB Jr, FW Jobe, M Pink, J Perry, and J Tibone. EMG analysis of the scapular muscles during a shoulder rehabilitation program. Am J Sports Med. 20:128 – 134. 1992. • 6. Niemuth PE, RJ Johnson, MJ Myers, and TJ Thieman. Hip muscle weakness and overuse injuries in recreational runners. Clin J Sport Med. 15(1):14 – 21. 2005. • 7. O’Toole ML. Training for ultraendurance triathlons. Med Sci Sports Exerc. 21(5): S209 – S213. 1989. • 8. Park L. Top triathletes reveal their ’95 training plans. Triathlete. 131:39 – 47. 1995. • 9. Scovazzo ML, A Browne, M Pink, FW Jobe, and J Kerrigan. The painful shoulder during freestyle swimming. An electromyographic cinematographic analysis of twelve muscles. Am J Sports Med. 19(6):577 – 582. 1991. • 10. Townsend H, FW Jobe, M Pink, and J Perry. Electromyographic analysis of the glenohumeral muscles during a baseball rehabilitation program. Am J Sports Med. 19:264 – 272. 1991.