Core Stability

Core Stability

Chris Lawson, PT, DPT

Fit For Life Physical Therapy

The core is an often-overlooked area for runners and walkers.  Core stability refers to the ability to hold and control a neutral position of the low back and pelvis while doing an activity, such as running or walking.  There is a key difference between core strength and core stability.  Someone may have six pack abs but may still have trouble stabilizing or holding a neutral spine while running.  So how does core stability affect runners and walkers, how can you test it, and how can you improve it?

When running, core stability is responsible for maintaining a neutral back and pelvis.  This is important because running is a very repetitive activity and any breakdown in stability can increase stress on certain structures and contribute to overuse injuries.  Common ways that impaired core stability can affect runners include possible contribution to injuries in the hamstring, low back, hip, knee, and even ankle. 

For example, if someone is arching their back (lumbar lordosis) or their pelvis is tilting forward (anterior pelvic tilt) as they run, this will place more of a stretch on the hamstrings as the leg swings forward.  If the hamstrings are also weak or tight, this repetitive motion can overwork them and lead to injury.  Additionally, impaired core stability can cause the back extensor muscles to work harder to maintain an upright position and contribute to low back pain.

To evaluate core stability, try laying on your back with your hips bent 90 degrees and feet off the ground.  Then, tap one heel gently to the ground, lift it back up, and alternate sides.  Did you feel your back arch or a loss of pressure against the ground?  If you can’t tell, place a hand underneath your back for more feedback.  Did you feel a change in pressure on your hand?  If so, you may have impaired core stability and would benefit from working on it.

There are many exercises that can help improve core stability.  Check out Fit For Life Physical Therapy’s runner’s and walker's 10, which includes leg thrusts and planks, to get started.  If leg thrusts are too difficult you can bend the knees and alternate tapping a heel down, or start with both feet on the ground and march one leg at a time.  If planks are too difficult you may start on your knees.  The main focus with all of these exercises should be to keep your low back in a neutral position, but it is also important to avoid holding your breath.  See how many reps or how long of a hold time you can do without losing stability.  Having a partner watch your form can help with this.  Then, try to gradually increase repetitions or hold time to challenge yourself as long as you can maintain that neutral position.

If you are having aches or pains with running, contact Fit for Life Physical Therapy for a free 10 minute injury screen.  Fit For Life Physical Therapy cares for people of all activity levels - to help prevent, recover from, or rehabilitate sports & orthopedic injuries.  We are proud to move people every day.

Please visit our website https://www.fitforlifephysicaltherapy.com/, email us at info@fitforlifephysicaltherapy.com, or call or text us at any of the phone numbers for our three convenient locations inside Fleet Feet/FrontRunner stores:

Polaris:  1270 East Powell Road Lewis Center, Ohio 43035 ~ 614-981-2065

Upper Arlington:  1344 West Lane Avenue, Columbus, Ohio 43221 ~ 614-981-1979

New Albany:  5792 North Hamilton Road, Columbus, Ohio 43230 ~ 614-581-7441