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Welcome to Core Strengthening!. Speakers: Tamara Thornburg, PT, DPT, CSCS Tamara.Thornburg@bannerhealth.com Sue Stanfield PT Sue.Stanfield@bannerhealth.com. Top Five Injury Sites. Ankle/Foot Knee Thigh Shoulder Back. What are the four most common injuries? . Achilles Tendonitis

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welcome to core strengthening
Welcome toCore Strengthening!
  • Speakers:
    • Tamara Thornburg, PT, DPT, CSCS
      • Tamara.Thornburg@bannerhealth.com
    • Sue Stanfield PT
      • Sue.Stanfield@bannerhealth.com
top five injury sites
Top Five Injury Sites
  • Ankle/Foot
  • Knee
  • Thigh
  • Shoulder
  • Back
what are the four most common injuries
What are the four most common injuries?
  • Achilles Tendonitis
  • IT Band Syndrome
  • Patellofemoral knee pain
  • Shoulder Impingement Syndrome
how many hours a week does the average triathlete train
How many hours a week does the average triathlete train?

20 hours! Leading to….

  • Overuse injuries!
factors contributing to injuries
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.
typical training regimen
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
we love the core
We Love the Core!
  • Need efficient and effective core strengthening program to off set injuries and lead to successful training and racing!
what are the anatomical boundaries of the core
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
muscles of the core
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
the core s role
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.
how do you incorporate core strength into your training
How do you incorporate core strength into your training?
  • Use Dynamic! Functional! And Challenging! Exercises
  • 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

Thank you!

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  • 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.
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