BLOG

"Tons of Useful Information"

  • Lionel Pannunzio PT / SCS

Many people still don't understand or know what the core is and the importance of the core for Sports like soccer.



Anatomy of the Core Muscles ?




The major muscles of the core reside in the area of the belly and the mid and lower back.

Major muscles included are the pelvic floor muscles, transversus abdominis, multifidus, internal and external obliques, rectus abdominis, erector spinae  and the diaphragm.

The lumbar muscles, quadratus Lumborum, Spinal erectors.


Minor core muscles include the latissimus dorsi, gluteus maximus, adductors and trapezius.

Anatomically it can be divided in two big groups:

The Deep Core Muscles :


Diaphragm, Transverse Abdominis, Pelvic Floor Muscles and Multifidus. These deep muscles wrap around the spine and act as a brace of belt around it.

The Superficial Core Muscles:


Rectus abdominis, internal and external obliques, erector spinae  and the minor core muscles like glutes, Lats, Trapezius. The superficial group assist with spine stability ( avoid excessive motion ) and initiate any movement in the arms or legs.

The core is where your Power, your Strength, your Endurance and your balance originates.


The core allows you to Throw, Kick, jump, walk and all these activities while breathing.


It is very important to understand how the Core and the spine work to be able to deal with pain and back problems choosing better motions , postures and properly loading the spine to avoid damage of the joints ligaments or the discs of the spine.



Function of the Core Muscles





The core  muscles act to stabilize your spine providing a firm support to the spine for all the activities we do.


The core muscles are arranged around the spine and the main function is to STOP spinal movement ( movement in between the vertebraes).


The core muscles are set up in layers forming a “brace “ for the protection  of the spine and to create enough force and stiffness to bear loads , control movements , facilitate breathing and functional movements like squat lift pull push carry .


Your core muscles have to work together in symmetry in order to avoid abnormal movement. Muscle imbalance means that there is not a good equilibrium between muscles that are too tight or loose versus muscles that are weak or strong.  A typical example of this imbalance is when  in the pelvic area hip flexors and lumbar paraspinals are very tight and the gluteal/core muscles are very weak. This combination could result in an anterior pelvic tilt which can cause lower back pain as well as knee and hip problems.


The core is traditionally assumed to originate most full-body functional movement, including most sports.





Core Weakness and Injury





Functional movements are highly dependent on this part of the body, and lack of core muscular development can result in a predisposition to injury.


We must look at core strength as the ability to control the force we produce.


It is important to first achieve core stability to protect the spine and surrounding musculature from injury in static and dynamic movements. Second, we want to effectively and efficiently transfer and produce force during dynamic movements while maintaining core stability.


When the core muscles are inefficient they allow “excessive “ movement in the spine which will cause some type of damage in the lumbar area or down in the kinetic chain: hips, thighs, knees, lower leg, ankle or foot


Core weakness has been associated with every single injury in the back and lower extremity:

ACL tears, Low Back Pain, Groin Pain, ITB syndrome, Patello-Femoral Pain, Ankle sprains, Pulled Hamstrings.


To recover from this condition a good starting point is to train the core properly to set up a good stable base for safe limb movement.



Essential Core Exercises ❗️❗️❗️❗️


Any person, no matter the level of fitness should do these 3 basic but powerful exercises.






1. Modified Curl-up





2. Side Plank or Bridge



3. Bird Dog




Instructions for all 3 exercises

  • Should be done daily.

  • You may start with short holds, like 5 to 10 seconds and 3-6 repetitions and build it from there till you can do 3 sets of 6 reps holding 10 seconds each repetition.

  • Maintain your spine in a pain-free posture and there must be NO movement through the lumbar spine .


What’s the magic of these 3 ?


The superior ability to build up muscle strength and endurance while sparring the back from excessive movement.




Core Strengthening: Functional Movement






Functional movements are highly dependent on this part of the body, and lack of core muscular development can result in a predisposition to injury.


Your core most often acts as a stabilizer and force transfer center rather than a prime mover. Yet consistently people focus on training their core as a prime mover and in isolation.

This would be doing crunches or back extensions versus functional movements like deadlifts, overhead squats, and pushups, among many other functional closed chain exercises.


By training the core with crunches and back extensions, not only are you missing out on a major function of the core, but also better strength gains, more efficient movement, and longevity of health.


We must look at core strength as the ability to control the force we produce. .


It is important to first achieve core stability to protect the spine and surrounding musculature from injury in static and dynamic movements.


Second, we want to effectively and efficiently transfer and produce force during dynamic movements while maintaining core stability.


These are the 6 basic functional movements that any person should be working on:


  1. Squat

  2. Hip Hinge

  3. Lunge

  4. Upper Body ​Press

  5. Upper Body ​Pull

  6. Loaded Carry















Conclusion


  • Core Muscles are one of the most important components for a Soccer player.

  • The core is where your Power, your Strength, your Endurance and your balance originates.

  • Core weakness has been associated with every single injury in the back and lower extremity: ACL tears, Low Back Pain, Groin Pain, ITB syndrome, Patello-Femoral Pain, Ankle sprains, Pulled Hamstrings.

  • Do not underestimate the importance of these basic exercises because they are the key for a strong core musculature, perform better and prevent injuries.

Lionel Pannunzio is a Physical Therapist Certified in Sports Injuries.


With more than 20 years of experience helping athletes return to their sports after an injury.


He is the Owner of White Bay Sports Physical Therapy and Fitness, conveniently located  in the beautiful City of Weston,  where he treats Soccer Player, Runners and Athletes of all ages

Finally we would like to invite you to follow us  at our:

Facebook Page

Google Plus Page

Instagram Page

where you will receive information about your condition and other services we offer, always with the idea of keeping you healthy and fit to enjoy your favorite sport.

Lionel Pannunzio

Physical Therapist

Board-Certified Sports Specialist

Owner of White Bay Physical Therapy

“Keeping Athletes in the game”

#westonlowbackpain #backpain  #core #coremuscles #PulledMuscle #Soccerinjuries #westonsoccer #westonflorida #westonfloridaphysicaltherapy #daviefl #coopercityflorida #pembrokepinesfl #miramarflorida #weston #physicaltherapy #southwestranches #westonfitness #livinginweston #whitebayphysicaltherapy




  • Lionel Pannunzio PT / SCS

Introduction


Today we analyze the most common mistakes people with back pain do. Most of these mistakes and ingrained in myths or popular beliefs that people follow but Science has shown that these myths are incorrect. Learn how to properly manage your back pain for a quicker and long-lasting recovery.

Here you have the 4 most common myths related to Low Back Pain.




MYTH # 1 Rest Is the Best Thing for Pain Management



In the past, doctors used to tell patients to get bed rest to back pain. . Today, I'm here to tell you that this is no true! Several studies now show that bed rest can actually make back pain worse. Instead, manage back pain through movement.

In most cases, moving around or low impact sports like swimming, and walking will help keep you limber and get you through back pain better than resting.






MYTH # 2: My back hurts because of my Arthritis



Arthritis is inflammation of one or more joints that typically causes stiffness and pain. And that’s true! BUT there is no way to know exactly if arthritis is the direct cause of back pain. Studies have looked at the x-rays of people with arthritis and many people have no back pain!






MYTH # 3 : Activity avoidance , you can't lift weights

Back pain should not stop you enjoying exercise or regular activities. In fact, studies found that continuing with these can help you get better sooner!. If you do activities including lifting weights, you should better unload, modify or adapt your exercises but no avoiding doing that! Initially, you may need to reduce the amount of load and then progressively increase the load or intensity, as your body gets better. With time and proper control of exercises for your body, you can get back to normal activities.





MYTH # 4: An MRI is not necessary before starting physical therapy.



A good therapist will identify your problem and will help you manage your pain. The MRI provides a therapist a little value in terms of finding the right exercises for you! If you have any pain, start physical therapy as soon as possible


Conclusion:


  • Rest, expensive MRIs will not help you much.

  • Research shows that active movements as early as tolerated is the treatment of choice for Low back pain

  • After an episode of Low Back Pain, patients need to recover the ability to lift weights even from the floor

  • Physical Therapy is the best initial choice for people with back pain


Lionel Pannunzio is a Physical Therapist Certified in Sports Injuries. With more than 20 years of experience helping athletes return to their sports after an injury. He is the Owner of White Bay Sports Physical Therapy and Fitness, conveniently located in the beautiful City of Weston, where he treats Soccer Player, Runners and Athletes of all ages


Finally we would like to invite you to follow us at our:

Facebook Page

Google Plus Page

Instagram Page


where you will receiving information about your condition and other services we offer, always with the idea of keeping you healthy and fit to enjoy your favorite sport.



Lionel Pannunzio

Physical Therapist

Board-Certified Sports Specialist

Owner of White Bay Physical Therapy

“Keeping Athletes in the game”








#whitebayphysicaltherapy #lowbackpain #Soccerinjuries #westonsoccer #westonlowbackpain #westonflorida #westonfloridaphysicaltherapy #daviefl #coopercityflorida #pembrokepinesfl #miramarflorida #weston #physicaltherapy #southwestranches #westonfitness #livinginweston









Introduction


Many lower back strains occur during everyday activities, such as while exercising or at work.


Repetitive bending and twisting with your lumbar spine can be one of the reason why you have low back pain.


Strain from heavy lifting, twisting the spine, lifting from the ground, or an item overhead could also cause back pain.


Are you repetitively lifting heavy objects from the floor?


Research has shown that lifting heavy objects from the floor by bending over puts a lot of stress in the discs and the joints of your lumbar area.


Stress is even higher if you have a weak or loose core musculature increasing the risk for further damage.


So, best piece of advice for people with low back pain: Do not bend to pick Objects up from the floor !


I’m still amazed by how many people with low back pain don’t know this and almost every patient we see with back pain does not have the knowledge on how to properly use and protect the lumbar spine.


Lifting Techniques


Many people may know these techniques but they barely used them, why ? because the brain and the body will follow the path of least resistance, which is….. Yes, bending over.


But if you suffer from back pain, Take a few minutes and , like in the videos, practice 10 -15 repetitions of these simple lifting techniques so you can train your brain and joints and get used to do them this way.


In the first video ( top of the page ) I explain two very similar techniques: the Power Lift technique and the Diagonal Squat lift


Power Lift Technique


A power lift is good for lifting Heavy Objects off the floor.


To perform a power lift:

  • Position yourself close to the item with your feet about shoulder width apart

  • Pull in your belly button to stabilize your spine and squat down by bending your knees

  • Pick up the item, keeping it as close to your body as possible

  • Make sure you have a firm grip on the item so it does not slip and avoid twisting your trunk when carrying the object.


Diagonal squat lift


A diagonal squat lift is good for lifting MEDIUM WEIGHT objects from the floor or for lifting objects out of awkward spaces.


To perform a diagonal squat lift:

  • Position yourself close to the item with your feet staggered widely around the item to be lifted

  • Pull in your belly muscles to stabilize your spine and place one foot ahead of the other in a staggered stance

  • Pick up the item, keeping it as close to your body as possible

  • Make sure you have a firm grip on the item so it does not slip and avoid twisting your trunk when carrying the object.



Golfer's Pick Up



The Golfer’s Pick Up technique is good for lifting Light Objects from the floor, like golf professionals do when they have to pick up the golf ball from the ground


Here is the breakdown of the technique:

  • Position yourself close to the item you will be lifting.

  • Reach down with your dominant hand while balancing on your leg.

  • Gently tighten your belly muscles and keep your back straight as you pick up the item.

  • Avoid twisting your trunk throughout the movement.



Conclusion


Lifting from the floor is a necessary skill for our every day activities.


If you have back pain, following the techniques I just showed you, will save you and your spine a lot of unnecessary wear and tear.


As everything in life, you have to get in the habit of practicing these technique so they become natural for you, so start practicing them right now.

#lowbackpain #sciatica #crossfitinjuries #corestrengthening #backpainweston

#westonhippain #westonflorida #westonfloridaphysicaltherapy #daviefl #coopercityflorida #pembrokepinesfl #miramarflorida #weston #physicaltherapy #southwestranches #westonfitness #livinginweston


Are you having Low Back Pain while playing soccer ?

Do you want to find out what is causing your Back Pain and solve this problems once for all ?




IF YOU ARE



OR READY TO START



GETTING BETTER



CLICK HERE









Get Started Is Simple
One phone call it takes to schedule your appointment.

CALL US:

Or to ask questions and to see if our treatment approach is right for you, just send us a message below

© 2016 by White Bay P.T. Inc. Proudly created with Wix.com

Thanks for submitting!