1.  Speakers: › Tamara Thornburg, PT, DPT, CSCS  Tamara.Thornburg@bannerhealth.com › Sue Stanfield PT  Sue.Stanfield@bannerhealth.com

2.  Ankle/Foot  Knee  Thigh  Shoulder  Back

3.  Achilles Tendonitis  IT Band Syndrome  Patellofemoral knee pain  Shoulder Impingement Syndrome

4. 20 hours! Leading to…. Overuse injuries!

5.  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.  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.  Need efficient and effective core strengthening program to off set injuries and lead to successful training and racing!

8.  The roof of the core is the Diaphragm  The base of the core is the Pelvic Floor

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

10.  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.  Use Dynamic! Functional! And Challenging! Exercises

22.  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. Thank you!

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