In the last few years many training programs have evolved with a focus on strengthening the “CORE”.  What is the core?  What benefits will I reap by strengthening the core?  How do I correctly train the core?

The core or trunk consists of the abdominal, hip and spinal musculature.  This is where the body’s center of gravity is located and where weight bearing movement begins.  Many of the peripheral muscles of the arm and legs attach to the spine or pelvis - the core.  If the core is stable, the peripheral muscles are biomechanically more efficient; thus reducing the risk of injury and improving performance.  An increase in core strength results in improved balance and stability of the pelvis and spine.  This allows an athlete to have the ability to generate more power not only from the core muscles but from the shoulder, arms and legs - because these muscles are anchored to the core.  Core strength is a prerequisite to optimal sports performance.  Running, lifting, jumping, twisting and throwing will all benefit from strengthening your trunk and you will be less susceptible to injuries.

How do I strengthen these crucial muscles?  Many people do sit ups or abdominal crunches.  This is a good beginning exercise but it does not simulate the actual athletic endeavor ( I can not think of a sport that takes place lying on one’s back).  Olympic lifts, medicine ball exercises and physio balls can be used to effectively strengthen the core musculature.  Please call FreeMotion Physical Therapy to make and appointment for your personal evaluation and training session.  We will help you efficiently strengthen your core and enhance your athletic performance plus reduce your risk of injury.

Snowboarding is the fastest growing winter sport in the United States. Approximately 20% or 3.4 million visitors at ski resorts are snowboarders.

Snowboarding involves riding an epoxy-fiberglass board with both feet affixed to the board. Balance is the key to matering this sport. Beginning snowboarders are predisposed to injury due to their lack of balance.

Common Snowboarding Injuries

• Wrist fractures and/or sprains: A typical first snowboarding experience consists of a cycle of brief rides followed by falls; since both feet are affixed to the board the puuer extremity must break the fall.
• Ankle sprains:  Ankle sprains are more likely to occur in snowboarders than in skiers due to equipment differences. Ski boots are solid and prevent motion at the ankle. Snowboarders have a variety of boot types to choose from - soft shell, hard shell and hybrid boots.  Soft shell are worn by 75% of recreational boarders because they offer increased maneuvering ability and comfort, however, this places the ankle at an increased susceptibility to injury.  The hard boots provide greater ankle support and increased control and are primarily used by races.   The hybrid boots are newcomers to the sport and offer the benefits of both of the other boots.
• Ankle fractures:  Ankle fractures are more common in snowboarders than skiers as well due to equipment differences.  Although not very common, a fracturee of the lateral process of the talus (often missed by a normal X-ray) is of the utmost importance because if left untreated it can lead to significant disability.

Prevention of Snowboarding Injuries:

1. Wear the proper protective equipment - wrist guards, helmets, elbow and knee pads.
2. Perform pre-season conditions - please stop by FreeMotion Physical Therapy for specific snowboarding stretches and exercises.
3. Enroll in snowboarding lessons from a licensed instructor.

Have a great snowboarding season and please be safe on the slopes!