Core Archives - Functional Performance Center

The Importance of Multi-Plane Movement

We live in a multi planar world! We rarely move in just one plane of motion. Yet, when we
go to the gym or train, we tend to get stuck in the same positions time and time again. Just think
about the position you squat in or lunge. Is it always with the same foot position? Always in the
same direction? This is a friendly reminder to break out of single planes and help prevent injury
by doing so.

It doesn’t have to be complicated. For example, when squatting, vary your foot position
every set. Utilize staggered stances, wide and narrow stances, toes in and out. Then, combine
these things in as many ways as you can think of. There are many options. This will help
prepare your legs for any position they might land in during functional tasks, such as walking,
hiking, or housework. When you train your body for all directions of load, you reduce the risk of
injury when you get into those positions in daily life. Below is a picture of some of the stances
mentioned earlier for you to try. Start with body weight or light weight and work up to heavier
weights or maybe start with just the first line and add more as you are able. Safety first!

This same concept can be applied with most exercises, no matter the difficulty level or
intensity. For instance, if you like to walk, try walking sideways or backwards (safely). This will
work different muscle groups and help improve balance in those directions. If you are lifting
upper extremities, try punching in direct directions, not just overhead. Remember, if you want
your body to work in multiple planes, you should train it to do just that!

What Shoe is Right for You?

What activity are you trying to do?

Your shoes should match with the activity you are performing. For instance, the shoe you

wear to hike, would look different than a shoe you wear to work, which would probably

be different than the shoe you wear to the beach. Wearing the appropriate shoe will help

prevent injury and reduce discomfort during activity.

Is your shoe in good shape?

Typically speaking, you should be replacing shoes worn on a regular basis every year.

The more you wear a shoe and the more rigorous the activity the more regularly they

should be replaced. Things to look for to determine if your shoe needs replaced. Is there

tread left on the bottom of the shoe? If the tread is worn flat at all or the depth of tread

throughout is more than 50% reduced, then it is time to replace. Are there tears on the

fabric portion of the shoe? If a tear is bigger than the tip of your pinky, then it is time to

replace. Is the shoe becoming painful to wear, when it typically is comfortable? If there is

new pain, blisters, or red spots on the feet, then it is time to replace.

General things to consider:

There are several things to think about when shopping for shoes. In general the softer or

more cushioned a shoe is, the faster it will break down. If you are going to be doing

anything more than light activity in a shoe, there should be good structure to the shoe.

A couple quick tests to check a shoe for stability are the bend and wring tests. You

should NOT be able to bend the toes of your shoe all the way to the heel of the shoe and

you should not be able to wring the shoe like a towel. If you can do these things, then

your shoe does not have much stability/structure and is not doing much for you during

activity.

What shoe is right for you? One of the places we refer people to, as well as may go to ourselves, is Sole Sports. Check out their website to see if it’s the right place for you. You may also speak to Allison, Brooke or Sara about a possible discount.

The Core Of It All

The core? What’s that? Well, in general, your core is the mid-section of your body, usually referred to as your trunk or abdominals. It’s the area ranging from your hips to your shoulder blades, often forgotten about, but extremely important for most movements. That’s because your core connects everything together. And has the additional job of keeping your spine protected and healthy. The core is like the central station of the body, it helps direct force and muscle activation in all directions, and when not working well, leads to problems throughout the system.

Now that we know what the core is, the next question is how do we strengthen this area? This is where you can get creative, coming up with a routine and plan that is right for you. Exercises like planks and crunches are probably more widely known core exercises. There are a countless number of others to incorporate. The main thing to remember is that the core works in multiple planes of motion, so it is important to strengthen the core in all of these planes too. Starting in a plane that is pain free is the best option, then branch out into others as tolerated. Begin with low repetitions and work into higher numbers as able.

Another thing to consider when exercising the core is mobility. If you are taking the time to strengthen the middle section, you should take the time to make sure the areas above and below are moving well. This means your upper back/shoulders and hips. Doing some stretches of these areas prior to working out your core, would be beneficial. Contact FPC to schedule an appointment. Happy exercising!

Stretches For Your Core

You can do 2-3 sets, 10-20 reps of each of the following stretches.