By now most of you have heard the terms, "core" and "core training". We hear about and read these terms more often now than we ever have before. One would be hard pressed to walk into a gym or club and not see people working their core muscles.

In this installment of TRC Newsletter I would like give you some ideas on why a functioning core is so vital to not only performance, but also injury prevention. In Part 2 (next month), I will cover the best ways to train your core as well as explain why some of the more traditional exercises are not as good as most are led to believe.

A strong, stable core plays a critical role in not only performance, but also in keeping you free from injury. It is important to realize that it is not just one abdominal muscle that is at work. Beyond the rectus abdominis ("6-pack muscles") the core encompasses over a dozen other muscles that attach to the hips, ribcage and spine. Collectively, these muscles serve a few major inter-related functions: 
1. Control movement of the spine and hips.
2. Provide a stable base for arm and leg movement.
3. Create stiffness for efficient force transfer between the lower and upper body.

Many activities, including walking properly, require the coordinated effort of multiple muscles of the abdomen, lower back, and glutes/hips, all working to create a stable pelvis. Of course the demands on the core increase and the stakes are raised as the intensity of a given activity increases. A functioning core is truly the foundation for all of your movement, no matter what your level of activity or intensity is. 

All individuals - from competitive athletes to daily warriors hustling out their daily duties (busy moms, etc...) to those rehabilitating injuries - can benefit from a smart, progressive core strengthening approach. While there is no single best approach for each individual, there are a few guidelines that hold true when selecting the appropriate exercises and drills. Programs should begin with establishing proper activation / motor patterns and progress to building joint and whole body stability. Emphasis should be on increasing endurance first and then building strength. Once this is achieved, then attention can be given to further developing speed and power. 

Check in next month for some more ideas, including logical progressions for training core function and reasons to refrain from certain exercises. 



 

 

Consider this:  a 52-year-old male shows up in my office and presents with right knee pain and the x-rays to show why. X-rays of the left knee had also been taken so we could compare the two knees. The left knee looked healthy with good alignment and very little loss of joint space and degeneration.

Now, if you are like me, you are sitting there asking yourself why the right knee is so much worse off than the left knee. After all, both knees are 52-years old, right? Furthermore, if he wears a brace, or gets a cortisone shot, or an even more serious intervention such as a replacement, is it not true that the imbalance or mechanism that led to the degeneration in the first place still there? There are instances when a joint replacement may very well be necessary. That is not my point. My point is that if we want to truly correct the knee problem, we need to figure out and understand why the right knee is hurting.

We need to understand what factors are placing stress on the knee and injuring it. If we understand and can piece together all of the inter-relationships of all the muscles and other structures that affect the knee, then we can come up with an appropriate strategy to take the stress off and subsequently strengthen it to restore proper function.

So, what did I mean by the phrase, "poor vulnerable knee"? The knee is a dependent joint. That is, it reacts to the forces transferred from the foot and hip. The knee joint is made up of two bones - the femur and the tibia. The proximal end of the femur fits into the acetabulum to make up the hip joint, therefore, any muscle that attaches to the femur will affect both the hip and the knee. The tibia sits on top of the talus at the ankle, therefore, any muscle that attaches to the tibia will affect both the foot and ankle and the knee.

When either the hip or foot/ankle is not doing its job and displacing load effectively, the knee is loaded too much. This of course results in compensation and a change in the sequencing and timing of movement. This over time leads to subsequent pain and degeneration of the joint structures. Put simply, if the hip and ankle are not doing their job, the knee is going to suffer.

The word, "drug", in the title doesn't really mean drug. What I am talking about are enzymes, and even more specifically, proteolytic (systemic) enzymes. You may already be familiar with digestive enzymes which work on the food you eat, and help the body break it down into smaller units that your body can use. Proteolytic enzymes are something different. These enzymes break down a number of biochemicals that are intimately involved in pain and inflammation.

Enzyme formulas containing plant ingredients such as bromelain and papain, enzymes chymotrypsin and trypsin, and flavonoids such as rutin can be successfully used against the pain of inflammation and arthritis. Proteolytic enzymes have the ability to turn off the switch that produces inflammatory compounds.

How do they work? Proteolytic enzymes go after and digest what are called circulating immune complexes, which are the cause of all sorts of problems, including achy joints and general joint pain. Enzymes have also been used to maintain healthy joints and for sports injury recuperation. Studies are beginning to show that some formulations may even help protect cartilage from destruction. Proteolytic enzymes actually help reduce the production of inflammatory cytokines (inflammatory chemicals that trigger inflammation) and prevent further destruction of cartilage and joints.

In my opinion, there is another huge benefit. If one is using drugs - yes, this includes NSAIDS - you are only suppressing the symptom and allowing the joint to continue to deteriorate. When you take NSAIDS (non-steroidal anti-inflammatory drugs such as Advil and Alieve) you are suppressing key parts of your body that could be helping you heal. Enzyme formulas, on the other hand, help to reduce local pain and regional swelling, gradually improving joint function. By using them, you are getting at the causes of pain and not merely suppressing pain. Enzymes literally empower the body to heal itself.

I have found two formulas I particularly like; Inflammatone by Designs For Health, and Intenzyme Forte by Biotics. For those suffering from joint pain or battling an acute injury or flare up, I encourage you to give enzymes a try as opposed to NSAIDS. They are safer and in many cases, more effective.