Poor core strength:  It is surprising how many runners have weak core muscles.  Even those who look ‘ripped’ can have relatively weak core muscles.  Just because a runner is skinny doesn’t mean they have a strong core.  The instructor for one of the courses I completed kept repeating, “You cannot shoot a canon out of a canoe.”  A lot of runners only run.  They don’t do anything for the core because they were taught that they have to get on the ground and do sit-ups or crunches for core strength.  We just need to find the exercises you will like to do for your core.  You can do core on the ground, sitting, standing, or using equipment.  Our job is to find the exercises you like.

History:  Too many runners think, “I’m skinny and I run.  I don’t need to do core exercises.”   If you have a sedentary job, there is a fair chance you have relatively weak core muscles.  If your back is sore after hill repeats, long runs, or trail runs, it may be your core.

Self-Exam:  Here are some things you can look for in yourself:

1)      Can you hold a plank for 60 seconds?  Do not sag in the middle or raise your butt up in the air.   VID 

2)      Can you hold a side plank for 30 seconds (don’t forget to test both sides)?  VID . 

Treatment:

1)      Manage the pain:

a.      Do not wear a back brace!

                                                              i.      Your body is really smart.  It will not take long for your brain to realize you can stay upright without using your core muscles.  Your core will get weaker if you use a back brace.

                                                            ii.      Okay, if you are having a lot of pain at rest you can wear the back brace when your back is really sore.  But you need to work the muscles to get them stronger.

b.      Kinesiology taping your low back will relieve some of the pain, increase blood flow and may relieve some of your pain.  LIN

c.       Ice or heat can relieve your pain.

                                                              i.      Ice right after you get done running

                                                            ii.      Heat on non-running days

d.      Continue running but stop if your back hurts too much.

2)      Restore full motion:

a.      First, try some of these tests for flexibility.  If you have tight muscles make sure you stretch them.  Otherwise you will be tight and weak.

                                                              i.      Test hamstrings, quads, hip flexors and ITBs  VID

b.      Stretching does not have to be part of your warm-up or cool-down.  But it HAS to be part of your training program. LIN

3)      Begin non-weight bearing exercises to restore strength.

a.      Exercises to strengthen your core.

                                                              i.      Crunches, bridges, plank, super persons (Politically correct), the selection is endless. VID

b.      You can add exercises like side plank, bicycle, plank punches, single- leg bridges, bicycles, or Russian twists, etc. to your routine if they do not hurt.

c.       You could stay at this level for a long time.

d.      HERE IS THE MOST IMPORTANT PART OF CORE TRAINING.  Find something you like to do and do that exercise a lot!  If you do not like an exercise, you will find every reason in the world to skip it.

4)      Begin body weight exercises with emphasis on control versus strength and power.

a.      There are literally hundreds of exercises which include the legs and the core.  If I get a lot of requests, I will make a video specifically for those exercises. 

b.      One important activity which should be included with all leg injuries.  BALANCE EXERCISES!  It is amazing how quickly our balance deteriorates after any injury to our lower extremities. 

c.       Click here for video to know if you are ready to progress to more aggressive exercises.

5)      Correct running mechanics. 

a.      Gradually return to your previous running.  Start on relatively flat ground or even on a treadmill.  The best part of returning to running with a treadmill is that you can actually hear your footsteps.  Also, a lot of treadmills are in front of a mirror so you can see your hands move and your feet move.  If your arms or legs swing weird, you may want to have a physical therapist complete an evaluation before you return to full running.  Listen and ‘feel’ how you run.  Is one leg hitting the ground harder than the other?  Does one arm swing differently than the other?  Until you can run without pain and with fairly symmetrical running mechanics, you are still at risk of reproducing your old injury or creating a whole new injury to another part of your body.

b.      As soon as you can run without pain and without a limp you can return to your normal running routine.

6)      Return to running speedwork and hills.  After you have been able to run on flat ground for a week with your with your normal training and have not had any pain, you can begin to add speed and hill training to your program.

7)      My favorite step, get back to full running!  Have fun.  Eventually you will bust something else and be back to the website to fix that. 

8)      If you follow the steps on the website for 2-6 weeks (depending on how badly you hurt yourself the first time and on how long you tried to ‘run through the pain’) and your problem does not resolve, then call our clinic for an appointment and we can do something Dr. Google cannot do.  We can complete a hands-on evaluation, in-person evaluation to determine the cause of your pain.