Is Core Conditioning Really Necessary ?

What is the Core ?The core is a group comprising of 29 pairs of muscles , bones , nerves and ligaments and is best though of as a cube with the top being the diaphragm and the bottom being the pelvic floor muscles . It has inner , middle and outer layers the outer layers are the power muscles , the middle are abdominal and back stabilisers and the inner are intersegmental ( small spinal ) and proprioreceptive ( neural feedback ) structures .

However , viewing it as a cube simplifies its complexity - they are all connected to one another , overlap and function together as one unit .

What is its Function ?Before we talk about this we must first look at The Kinetic Chain Theory ( kinetic of , or relating to , or produced by movement ) .When you kick a ball you use your arms to help keep you balanced the arms and legs are anchored to the trunk - this coupling of the musculature of the limbs allows the body to function as a unit . The motions are generated from forces of contractions within the muscles of the limbs which then disperse energy through the trunk . This provides the stability which is required to complete the kick . The dictionary meaning would be ' the interrelationship of muscle activation and translation of forces within the musculoskeletal system ' .

If you imagine that the forces travelling through the body are motorways then the core is a huge multi-level junction through which they must all pass . Before any movement of the body , the core will prepare itself and contract ( one muscle the transverse abdominus - will always contract 30 ms before any shoulder movement ) this makes it the centre of the kinetic chain .

To the Head

To the Arms

To the Legs

They also provide stability in the spine before any movement , they will tighten , reducing any laxity . This is the same as blowing up a tyre as air is added , the walls develop tension , allowing it to roll .

What happens When it Goes Wrong ?We can divide this into 2 areas problems in the outer body and problems within the core itself ;

Problems in the Outer BodyWhen an injury is present , say in one of the limbs , there is decreased postural control and proprioreception ( detection of motion or position ) of the core , kinetic chain and limbs ( it has been shown that athletes with ankle or knee injuries have a delayed firing pattern in the gluteus medius ) . When a dysfunction such as this is present , it is considered as an interruption in the kinetic chain which causes instability in the spine and other joints ( I once knew a cyclist who broke her little finger you wouldn't think it would have any effect but it completely stopped her training for this very reason ) . This is why it is vitally important to have any injuries treated as soon as possible , especially the minor ones , which still allow you to continue your work or sport .

Problems in the Core ItselfProblems here can be caused by overuse , underuse ( sitting in an office or car all day ) and can cause muscles to become tight , weak , inhibited etc. which affects the kinetic chain . I have had to deal with athletes runners in particular who put out the SI joint in the hip because their core is weak . The forces involved don't travel through the chain but get diverted to the bones instead ( soccer players are 20% more likely to develop osteoarthritis than the general population for this very reason ) .When the core lacks strength or endurance for generating power , it can result in decreased efficiency of motion and therefore injury .

When the system works efficiently , the result is appropriate distribution of forces : optimal control and efficiency of movement : adequate absorption of ground-impact forces and an absence of compressive or shearing forces of the kinetic chain . To put it simply , it allows the body to function in the way it was designed to .

If you are Interested in Strengthening your CoreThe last thing that you should is to launch yourself into exercises that you find on youtube or are given by a gym instructor . You then need to go to a strength & conditioning expert as there is a set procedure for working the core . If you are a high level athlete then you need to go one stage further before this and have your core muscles evaluated but , sadly , this can prove to be very difficult as few therapists know how to do this as it is very specialised .

Training balanceWhat separates those athletes who dominate their sport from their peers? Think of Jordan , Ali , Pele , and Bruce Lee and their ability to perform "in balance" . None were muscle bound men who could impress with their bench press ability! Strength cannot be directed to enhance performance if the athlete is off-balance , unable to direct their strength in optimal directions at the right timeand with the optimal region of the body . Furthermore , balance is a dynamic variable in which inertial forces developed during movement add to the challenge of optimizing performance . There is a sophisticated system involved in functional force development that depends on feedback from the visual and auditory systems , vestibular system , and the proprioceptive system . All aspects mustbe challenged and conditioned to achieve optimal performance . Not only are we seeking to control the centre of gravity within the base of support , but also to optimize the ability to develop supreme muscular force and then create force projections that maximize performance .

A final thought addresses the universality of core training . The exercise progressions that our scientificwork has justified over the years to reduce the risk of back injury and to enhance performance , are verysimilar to the progressions shown to reduce the risk of groin injury , sportsmans hernia and knee injury ,particularly to the ACL . All of us working in these areas converged on the same conclusion . No one canafford to neglect this building block of function . Core training to enhance stiffness is the foundation , theunderpinning of one of the most fundamental laws of human motion .So the question at the top of this article has been answered and the higher up the sporting ladder you go , the more imperative it becomes to keep this area strong because of the abnormal stresses that you put your body under .

Val O'HalloranMassage Therapist