Do you ever feel like this when someone tells you to “strengthen your core?”
Don’t worry, you’re not alone. The “core” is referring to the muscles that support the movement or stabilization of the trunk on the pelvis.
But the thing is…That’s a lot of muscles!
And this picture doesn't even depict all of the core muscles! R.I.P. Glute max.
So where do you even start with strengthening your core? How do you know if your core is weak? And most importantly, how does core strength and stability help improve your performance and decrease your injury risk? Let’s dive in and learn why having a strong core helps you and how to tell if your core is weak.
Why a Strong Core Helps You
Core strength is difficult to measure because it encompasses a lot of muscles. However, there is good preliminary evidence that people who have strong cores have decreased risk of sustaining lower body injuries. (1) The example mentioned in one study found that increased core strength decreased risk of ACL rupture in female ski racers, but the results likely correspond to other sports and populations as well. (2)
Controlling your core allows you to do a few things:
Use your muscles synergistically: you can create more power and force by using more muscles, which is why baseball pitchers use their whole body to put force behind the ball instead of just using their arm
Withstanding external forces: If you were going up for a header in a soccer game or a 50/50 ball in basketball and you make some contact in the air, a stable core can help ensure that you land in a more stable position.
Hitting the target: There are certain movements that we use in a performance context to get stronger or better at a particular activity. Some of those movements, a squat for example, can train particular muscle groups more effectively if performed with a stiff core.
Protecting your spine: Being able to maintain a stiff core also takes some of the pressure off of your spine, especially with high impact activities like ski jumping or field sports
Balance and graceful movements: One of the ways that core strength is functionally measured is by assessing balance and coordination, because the assumption is that those with better core “control” will be able to perform better on those tests.
How YOU Can Test Your Core Strength
Assessing core strength is challenging. As you saw above, there are multiple muscle groups both on the front and back of the body that contribute to a strong core. While these tests aren’t perfect and don't capture the whole picture of core strength, they give us a good ballpark of where you're at and can be implemented at home.
Test 1: Plank
A plank is a simple test of abdominal muscle endurance, and is the first of a few tests that are easy to implement to assess core strength. The key here is to try to create a relatively straight line from your shoulders to your ankles without letting your belly button drop down towards the floor. If you can’t hold a plank for longer than 90 seconds, you may be able to decrease your injury risk by improving your core muscle endurance. (3)
Test 2: Single leg bridge test
The single leg bridge test is a user-friendly way to measure hip extension strength and endurance. (4) The test is performed by using both legs to lift the pelvis off the floor, and then extending one foot out. Once in position, you want to keep your pelvis from twisting, and your hips from dropping more than 10 degrees. If you can’t hold a single leg bridge for longer than 23 seconds, you may be able to decrease your risk of injury by improving your core/hip muscle strength and endurance.
What To Do If You Failed
Don’t panic! It's lucky that you found this deficit now before it contributed to a bigger injury. However, now you have to do something about it. There are a myriad of exercises that you can do to “strengthen your core.” Every person’s deficits are different, and having an individualized strength program is the most effective way to make true gains.
At Alterra, we've helped countless people eliminate their low back pain and improve their athletic performance. If you're local to Boston's Back Bay area and think you need to strengthen your core, we're happy to help! Book a free discovery call to chat with a therapist today.
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Disclaimer: The information in our blog posts is not a substitute for professional medical advice. Consult a healthcare provider before making decisions related to your health. Use our content at your own risk.
Sources
De Blaiser C, Roosen P, Willems T, Danneels L, Vanden Bossche L, De Ridder R. Is core stability a risk factor for lower extremity injuries in an athletic population? A systematic review. Phys Ther Sport. 2018;30:48-56. doi:10.1016/j.ptsp.2017.08.076.
Raschner C, Platzner H, Patterson C, Werner I, Huber R. Hildebrandt C. The relationship between ACL injuries and physical fitness in young competitive ski racers: a 10-year longitudinal study. Br J Sports Med. 2012;46(15):1065-1071
De Blaiser C, De Ridder R, Willems T, Danneels L, Roosen R. Reliability of two functional clinical tests to evaluate trunk and lumbopelvic neuromuscular control and proprioception in a healthy population [published online ahead of print November 10, 2018]. Br J Phys Ther. doi:10.1016/j.bjpt.2018.10.014.
Butowicz CM, Ebaugh DD, Noehren B, Silfies SP. VALIDATION OF TWO CLINICAL MEASURES OF CORE STABILITY. Int J Sports Phys Ther. 2016;11(1):15-23.
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