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Strengthening Core for Injury Prevention in Triathletes: Insights & Techniques

Join Tamara Thornburg and Sue Stanfield as they discuss the importance of core strength in triathletes to prevent common injuries such as Achilles tendonitis, IT band syndrome, and shoulder impingement. Learn about typical injury sites, training regimens, and how to integrate effective core-strengthening exercises into your routine. This session emphasizes the anatomical boundaries of the core and its role in maintaining stability and mobility. Discover dynamic and functional exercises to boost your performance and safeguard against injuries.

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Strengthening Core for Injury Prevention in Triathletes: Insights & Techniques

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Presentation Transcript

  1. Welcome toCore Strengthening! • Speakers: • Tamara Thornburg, PT, DPT, CSCS • Tamara.Thornburg@bannerhealth.com • Sue Stanfield PT • Sue.Stanfield@bannerhealth.com

  2. Top Five Injury Sites • Ankle/Foot • Knee • Thigh • Shoulder • Back

  3. What are the four most common injuries? • Achilles Tendonitis • IT Band Syndrome • Patellofemoral knee pain • Shoulder Impingement Syndrome

  4. How many hours a week does the average triathlete train? 20 hours! Leading to…. • Overuse injuries!

  5. Factors contributing to Injuries • Lack of appropriate muscle strength or endurance • Poor core stability • Muscle imbalance (strong tight muscles versus weak stretched muscles) • Inflexibility • Misalignment or Biomechanical issues (e.g. flat foot, squinting patellae) • Training errors • Faulty technique • Incorrect equipment.

  6. Typical Training Regimen • Swimming 3 days a week 1600 - 4400 yards • Cycling 3 days a week 18 – 70 miles each session • Running 5 days a week 5 – 15 miles each session • Strength Training?? • 2 days a week for 30 minutes or less

  7. We Love the Core! • Need efficient and effective core strengthening program to off set injuries and lead to successful training and racing!

  8. What are the anatomical boundaries of the core? • The roof of the core is the Diaphragm • The base of the core is the Pelvic Floor

  9. Muscles of the Core • Muscles include • Rectus Abdominals • Diaphragm • External/Internal Oblique • Multifidi • Transverse abdominals • Erector Spinae • Quadratus Lumborum • Psoas Major • Illicostalis • Longissimus • Pelvic floor muscles • GluteusMuscles

  10. The Core’s Role • Responsible for the maintenance of STABILITY of the spine and pelvis and help in the generation and transfer of energy from large to small body party during many sporting activities. • Provide proximal stability for distal mobility • Plays a significant role in almost all extremity activities including running, swimming and cycling and must be evaluated and treated upon injury.

  11. How do you incorporate core strength into your training? • Use Dynamic! Functional! And Challenging! Exercises

  12. Plank

  13. Side Plank

  14. Push Up

  15. Bridge

  16. Hip Lift

  17. Sit Up

  18. Oblique Twist

  19. Lunge with a Twist

  20. Squat

  21. Superwoman's/Superman's

  22. Recap • The core muscles are responsible for proximal stability to promote distal mobility • Achieving and maintaining a strong core positively correlates with successful training and racing • Prioritize core strengthening throughout your entire year

  23. Questions? Thank you!

  24. References • 1. Collins K, M Wagner, K Peterson, and M Storey. Overuse injuries in triathletes: A study of the 1986 Seafair triathlon. Am J Sports Med. 17(6):675 – 680. 1989. • 2. Fredericson M, CL Cookingham, AM Chaudhari, BC Dowdell, N Oestreicher, and SA Sahrmann. Hip abductor weakness in distance runners with iliotibial band syndrome. Clin J Sport Med, 10:169 – 175. 2000. • 3. Korkia PK, DS Tunstall-Pedoe, and N Maffulli. An epidemiological investigation of training and injury patterns in British triathletes. 28(3):191 – 196. 1994. • 4. McGill S. Low back disorders: Evidence-based prevention and rehabilitation. Champaign, IL: Human Kinetics. 2002. • 5. Moseley JB Jr, FW Jobe, M Pink, J Perry, and J Tibone. EMG analysis of the scapular muscles during a shoulder rehabilitation program. Am J Sports Med. 20:128 – 134. 1992. • 6. Niemuth PE, RJ Johnson, MJ Myers, and TJ Thieman. Hip muscle weakness and overuse injuries in recreational runners. Clin J Sport Med. 15(1):14 – 21. 2005. • 7. O’Toole ML. Training for ultraendurance triathlons. Med Sci Sports Exerc. 21(5): S209 – S213. 1989. • 8. Park L. Top triathletes reveal their ’95 training plans. Triathlete. 131:39 – 47. 1995. • 9. Scovazzo ML, A Browne, M Pink, FW Jobe, and J Kerrigan. The painful shoulder during freestyle swimming. An electromyographic cinematographic analysis of twelve muscles. Am J Sports Med. 19(6):577 – 582. 1991. • 10. Townsend H, FW Jobe, M Pink, and J Perry. Electromyographic analysis of the glenohumeral muscles during a baseball rehabilitation program. Am J Sports Med. 19:264 – 272. 1991.

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