© ISTOCKPHOTO.COM WORDS: CHRISTINA MACDONALDGETTING TO
THE CORE
A weak core can increase injury risk
and jeopardise your running
technique. Why does this happen and
how can you protect yourself?“The core muscles are those around the tummy area,”
says physiotherapist Mark Buckingham from Witty
Pask & Buckingham wpbphysio.co.uk) and a clinician for
theperformanceteam.co.uk. “ These ‘local stabilisers’ include
the obliques and tranverse abdominis in the abdomen, as well
as deeper muscles around the spine called multifidus and
the pelvic floor. The [muscles on the] next level up are called
‘global stabilisers’ and include muscles such as the psoas
and latissimus dorsi which attaches to the pelvis from the
shoulder blade.”
The role of the core is to provide stiffness and control to
the spine. The rib cage and the pelvis should create a stable
base from which your limbs can move. “They also protect the
spine and the abdomen,” explains Buckingham.CENTRAL PLAYER
“They [the core muscles] keep the pelvis and spine in
a position that protects the spine and enables the most
efficient use of the legs.”
Having a strong core makes you more mechanically
efficient during the leg action, which enables maximum
force applied by the legs to drive you forward. Good core
strength means good running speed!
“Weak core muscles alter your whole leg mechanics
and place the spine at the mercy of the huge forces
absorbed by the body during running,” says Buckingham.
“The pelvis tips forward, the back arches to its full
extension and the vertebrae are concertinaed together.
This irritates the joints and nerves and produces pain.”
“The altered pelvis position makes you stop using
the glutes and your leg rolls in, putting rotational strain
through the whole limb. This risks injury from the hip to the
Achilles and toes.”A STRONGER CORE
Pilates can help to strengthen your core, as it involves
exercises that typically involve leg movements while
controlling the spine.
“The simple four-point kneeling position and
drawing the tummy muscles up and in is a good way
to start feeling the core muscles,” says Buckingham.
“Then you can lie on your back and slowly extend the
legs while keeping the same muscles tight to stop the
back from arching. But it is easy to do these exercises
incorrectly, so I’d recommend you ask a Pilates
teacher to show you how to do them properly.”18 MARCH 2017 womensrunninguk.co.uk⁄ INJURY CLINIC
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