guy orthopedic surgeon and sports medicine specialist and I provide education and commentary on sports and exercise injuries and injury treatments and injury prevention for athletes and active people probably much like yourself or maybe your kids are your friends so that you guys can stay healthy and perform your best now I hurt my back recently I was on vacation and I was picking up this suitcase and I kind of twisted awkwardly wasn't a big deal maybe a 40-pound suitcase and I felt this really sharp pain in the middle and off to each side of my lower back no pain that shot down my legs or anything like that but over the next few minutes our so it started to really hurt and I got to where for a few days I mean I can still feel it but for the really the two or three days after that I could barely move I mean getting up from my stool in clinic was difficult sitting down at the computer to type the notes was just brutal and you know the scary thing was that's the second time I've done that many years ago seven eight years ago I had stood up awkwardly from a chair felt this sharp pain in my back and for nine days I had the same type of thing I could barely move I was just miserable and so now that it's happened twice I have really decided it's time to work on core strengthening things to basically strengthen the area to minimize the chance that I keep hurting my back now you hear that term core stability and course strengthen that's kind of a hot buzz term now in the fitness world and in the injury prevention even the sports medicine world you hear people talking about their core and one of the reasons is we think well two reasons really one we think that it might help prevent injuries you know maybe prevent me from hurting my back again but maybe we can improve our performance as well.
now what the
core is it's a group of muscles you know lower back abdominal muscles muscles
around your growing inside of your thigh hip flexors that help to transfer
torque and transfer of momentum to say your upper extremity so say you're
a baseball pitcher and you're you're going through basically a wind-up and then
basically you're transferring that stress of rotation from your trunk into your
arm by having those muscles be strong and and stabilize the basics of the
midsection of your body and your trunk then that all moves as one so that you
basically can have your shoulder and your elbow in the right position and
maximally transfer that force that stress and better velocity also though you
have core weakness you know you don't rotate you don't transfer that
stress in momentum effectively then you're relying more on your shoulder more on
your elbow to deliver that velocity more likely to get hurt especially your
mechanics start to suffer if your core is not working properly when
you're looking at the lower extremities we think that it can aid in what we call
balance and proprioception so you land from a jump all that you know if your
core fires appropriately it has your hips in the right position your
hip muscles fire the way they should to stabilize your
lower extremity so you don't have all that force going to your knee and your
knee gives way where you land and you don't have that core stability your your
ankle gives way so we think that you know basically a core weakness or a
lack of core stability get my play a role in injuries like ankle sprains and ACL
tears but it might also play a role in sort of overuse problems like IT band
issues so you know there's no definitive research that shows that core
weakness leads to an increased risk of certain injuries but we
certainly it makes good sense from a musculoskeletal standpoint and again
there's no proof that doing core stability exercise will definitely prevent
injuries again we think that it's helpful and we've added it actually to a
lot of the rehab programs as people are overcoming injuries and are trying to
get back to sports we add core stability into the later phases of rehab so we
think that it's generally a good thing but even if you've never
suffered an injury adding core stability might be a good idea I
hate it I hate doing ab exercises and lower back exercises but I think there's
pretty good reasons to do these and you can learn to do some you know basically
on your own you know you can do exercises you go online you can
find a lot of core strengthening exercises but you can do plank you can do
supine bridges or side bridges you can get one of those big swiss balls you know
those big round balls you know lay it on the ground and do your
dumbbell presses or your military presses by sitting on that
ball or laying on that ball while you do it so you're working your chest you're
working your shoulders or you're doing bicep curls or tricep extensions to work
your triceps but you're having to engage those core muscles
strengthen those core muscles while you do it and I think that's another way
that you can get some work with a core build your course ability I've seen
people talk about replacing your office chair with one of these Swiss balls to
build your core while you're sitting at your desk doing work
so that's an idea now you can also and I think this is a good idea when you're
starting any core work you talk to you if you have a personal trainer strength
and conditioning trainer they can show you ways to incorporate
core strengthening and core stability into a routine so then it can become
something that you do regularly now do you do core work on a regular basis or
have you been told you need to or are you a sports medicine professional
or personal or strength and conditioning trainer do you
think core stability is important I'd love to hear your thoughts so below this
video share your experience share your thoughts on course ability I love to read
and I share other people that work in this industry or that
deal with these types of problems would love to hear your thoughts as well now
you know I record a number of these videos every single week so if you like
information on sports and exercise injuries and injury treatments and
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dr.
David guy calm at the very top of the page just enter
your name and your email address and I'll deliver those directly to you I look
forward to connecting with you that way as well thank you so much for watching
again I hate core work but I know I need to start doing it I'd
love to hear if you and you know regularly do core work as well and I look
forward.
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