The trouble with the core

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 The trouble with the core


Firefighter Interval Workout Options… | Fire Rescue Fitness

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Throughout a tactical athlete’s career, he/she will experience physical pain at some point throughout their service, whether working in fire, EMS, law enforcement, or the military.  The pain may range anywhere from mild to debilitating, and can last anywhere from a few minutes to many years.  However, physical pain is a common experience had by most, if not all, tactical athletes.  Some of this pain is unavoidable and may occur unexpectedly, or by accident.  However, some of this pain is preventable pain. 


Home Remedies to Relieve Joint Pain | eNutrition

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The core muscles are more than just the “6-pack muscles” that many often associate with a strong core.  The core muscles actually consist of all the muscles in upper and lower back, the abdominal region, and those muscles that surround the hips and pelvis.  I also include the muscles at the scapulothoracic joint (i.e. the muscles that attach the shoulder blades to the rib cage) as part of the core.  Everything within the human body is connected, and may be compared to a chain.  When something within the chain is missing, broken, or is not working properly, everything else is affected.  Therefore, when one or more of these core muscles are weak, it places a great deal of stress on all joints within the human body.  With increased stress at the joints, there may be an increase in pain. 


9 Common Core Training Mistakes Athletes Make And How To Avoid Them

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Strength and endurance within the core means that everything in the body works synergistically together.  The core muscles connect the upper and lower body, and it also helps to coordinate movements in the arms, legs, pelvis, and spine.  Maintaining the strength and endurance in these centralized muscles, tactical athletes will demonstrate enhanced balance and stability.  Additionally, strong core muscles also assists in sustaining correct posture, as well as with preventing chronic and acute injuries.  “Core strength is less about power and more about the subtleties of being able to maintain the body in ideal postures – to unload the joints and promote ease of movement.”  Harvard Health


Functional and job related tasks associated with a strong core

  • Lifting and transferring patients
  • Maintaining balance while climbing the ladder, working on the roof, and while working on wet and uneven surfaces
  • Stability of the body while moving in dark environments
  • Stability while repelling out of a high rise or down the side of a cliff/mountain
  • Mobility and speed while chasing after a suspect
  • Getting an unruly suspect under control
  • Movement in the water during a water search and rescue/recovery


Abdominal Plank | The Small Business Community Network (SBCN)

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Core exercises should be part of a well-rounded fitness program.  There are more than just the traditional crunches or sit-ups for developing core muscle strength and endurance.  The plank is a great exercise that works on many core muscles at once.  Core exercises are often low-impact, and you don’t need special equipment to complete core exercises.  Regularly performing core strengthening and endurance exercises helps to promote a variety of functional and job related tasks, as well as prevent pain within the tactical athlete. 


Check out New England Tactical Sports Medicine's latest core workout on our YouTube channel: https://www.youtube.com/watch?v=zlfNHcrPrN4 


By:  J. Scott, DPT, ATC, TSAC-F


Sources: 

Marshfield Clinic Health System

Harvard Health

The Mayo Clinic 

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