The Connection Between Core Strength, Joint Health, and Injury Prevention

Despite the importance of core strength, it’s estimated that only 24.2% of U.S. adults met the CDC’s Physical Activity Guidelines for muscle-strengthening and aerobic exercise. Some adults only get the aerobic exercise guidelines, but 46.3% of adults don’t get either. The older an adult, the less active they become.

Current guidelines are for adults to get at least 150 minutes of moderate aerobic exercise per week. At least two workouts each week should involve all of the muscle groups in the body. This is important for so many reasons, including heart health, maintaining a healthy weight, and improving balance. All of this helps keep your joints healthy and prevents injury. If you don’t know where to start on your fitness journey, talking to a doctor at Premium Sports and Orthopedics can help you start off on the right foot. 

What Are the Core Muscles in the Body?

The human body has a lower quadrant core and an upper quadrant core. They work together to support the kinetic chain, pelvis, and spine. The hip and trunk comprise the lower quadrant core, while the upper quadrant core includes muscles supporting the glenohumeral and scapulothoracic joints, such as the arm, back, and shoulder muscles. 

The kinetic chain is the collection of joints and muscles within the body that are responsible for how the body moves. The kinetic chain starts with the cervical spine and continues down the spine (thoracic and lumbar) to the hip joints, knee joints, and ankle joints.

How Does Core Strength Keep Joints Healthy?

Joints rely on muscles to keep joints healthy. Muscles absorb some of the shock from impact, which projects the joints from that impact. Muscles also help reduce the amount of pressure on a joint. This helps protect a joint from injury.

When you have toned muscles, your posture is better. You’re not walking around in a slumped position that puts more weight on certain joints.

A strong core also helps with balance. If you have a weak core, you have a higher risk of a fall. Instead of recovering if you slip or trip, you end up falling and twisting something. You might damage the joint as tendons and ligaments are torn. You could end up with a dislocation or bone fracture, too.

Muscle-Strengthening Exercises Aren’t All You Should Focus On

Core strength isn’t the only thing that keeps your joints healthy. You should also maintain a healthy weight. If you’re overweight, joint pain is more likely as your joints were not designed to continuously carry an extra load. If you’re overweight, working with a doctor who specializes in weight loss is a good idea. 

Before a game, practice, or exercise routine, take time to warm up. Don’t jump right in. You need to get your heart rate up and prepare your body for a workout. 

Finally, don’t overlook the impact that chronic stress has on your body. Stress and inflammation go hand in hand, and that can make the joints ache. Stress can also lead to muscle tension that adds to the discomfort. Learn how to manage stress as best you can and seek therapeutic services if you’re struggling with excessive stress at work or home.

Tips for Gaining Muscle Strength Without Causing Harm

You need to make sure that you’re doing exercises correctly. If you’re not using the correct form, you could end up doing more harm than good. Never use weights that are heavier than you’re ready for. Start small and increase as your muscles strengthen.

Eat a healthy diet that supports joint health and muscle maintenance. You need enough protein, and that’s an area where many people don’t get enough. You also want plenty of fruits and vegetables for the antioxidants. Fiber is important for gut health. In addition to a healthy diet, drink enough water. Men should aim for about 3.7 liters per day, and women need at least 2.7 liters. The foods you eat do account for some of your daily hydration.

In addition to exercise, you need to get enough sleep. People need at least 7 to 9 hours of sleep each night to give their bodies time to repair any damage to cells and muscles. You also should take a day off here and there. While 150 minutes of exercise is the recommendation, there’s also a maximum recommendation of 300 minutes.

What Are the Best Exercises for Building Core Strength?

The truth is that there are many options. Some of the best exercises for building core strength include Bird Dogs, Dead Bugs, Flutter Kicks, Glute Bridges, planks, Russian Twists, side bends, and sit-ups. Not sure how to do some of these? We can help. 

Bird Dog – Get on your hands and knees so that your knees are directly below your hips and your hands are below your shoulders. Raise one arm straight out, and lift the opposite leg so that it’s also pointed straight behind you. Slowly lower them, and repeat that pose with the other arm and leg.

Dead Bug – Lie flat on your back with your upper leg perpendicular to the floor and your knees bent so that your legs lower resemble a table. Raise both arms straight to the ceiling and slowly lower one arm behind you to the floor while extending the opposite leg straight out. Bring them back to the starting position and repeat this with the opposite leg and arm. 

Flutter Kicks – Lie flat on your back with your heels on the ground. Lift both heels off the ground for small kicks towards the ceiling with one foot gently kicking up while the other lowers.

Glute Bridge – Lie on your back, but leave your legs bent at the knees. Place your arms flat against your side. Lift your pelvis off the floor and push your hips towards the ceiling. Slowly lower to the starting position and repeat.

Russian Twists – Sit on the floor with the legs bent. Holding a weight in both hands twist to the side and lower the weight so that the wrist almost touches the ground. Immediately twist in the opposite direction and repeat.

Maintaining the proper form and following precise techniques is crucial to avoid injuring yourself while building core strength. This is why it’s important to consult a doctor before starting any new fitness routine.

Older adults or people looking to lose weight and improve their health benefit from a doctor’s expert guidance. There’s too much risk of injury involved if you exercise too quickly or use the wrong movements that don’t provide the benefits you’re aiming for. 

Premium Sports & Orthopedics offers the services that ensure you don’t overdo it as you build core strength. Book an appointment today and work with our doctor and physical therapists to ensure aerobic and muscle-strengthening exercises are done correctly to optimize core strength and joint health.