Core Strength

Core strength and reduced injury risk are deeply connected.

The Core’s Role in Injury Prevention 

Your core is your body’s central stabilizer, it connects your upper and lower body, transferring force during movement.

When the core is strong and coordinated: 

• Keeps your spine stable and aligned

• Reduces excess stress on joints (knees, hips, shoulders)

• Improves movement efficiency

• Enhances balance and reaction control, preventing falls or awkward motions

When it’s weak, other muscles overcompensate, which often leads to:

• Low back pain 

• Knee injuries (especially from poor hip and trunk control) 

• Hip and shoulder overuse injuries 

 Key Core Qualities for Injury Prevention

A safe and effective core program focuses not just on strength but also:

Stability – resisting unwanted movement. For example, planks.

Endurance – maintaining posture during prolonged activity. For example,, side planks, bird-dogs.

Coordination – syncing upper and lower body. For example, medicine ball throws, dead bugs.

Mobility – allowing safe movement range without stiffness

Example Core Routine for Injury Prevention

3–4 rounds, 2–3 times/week

Dead Bug – 8–10 reps/side (spinal control) 

Side Plank – 30–45 sec/side (lateral stability) 

Glute Bridge March – 10 reps/side (posterior chain strength) 

Pallof Press – 10–12 reps/side (anti-rotation control) 

Bird-Dog – 8–10 reps/side (spine + shoulder-hip coordination)

 A strong, stable core = a protected body. It absorbs force, controls movement, and keeps your joints aligned, reducing injury risk whether you’re running, lifting, or just moving through daily life.

*Disclaimer

Our therapists provide injury treatment, advice, prevention, and rehabilitation exercises through sports massage, deep tissue massage, exercise programming and physiotherapy.

We provide educational content for informational purposes only. Aways seek a medical professionals care and advice regarding injuries.