Stay Fit & Stable

Did you know that your core is where all movement in your body originates? Mr. Hareesh Prabahakar, Physiotherapist at Royal Bahrain Hospital, highlights that many researches have concluded that core stability is essential for the maintenance of an upright posture, especially for movements and lifts that require extra effort such as lifting a heavy weight from the ground to a table. “Without core stability the lower back is not supported from inside and can be injured by strain caused by the exercise. It is also believed that insufficient core stability can result in lower back pain, poor posture and lethargy.”

“Nowadays, even though core exercises are known to be an important part of the exercise program aside from routine pushups and sit-ups it is more often neglected. The core muscles include the muscles around your pelvis, lower back, hips and abdomen, where the center of gravity is located. Core exercises help to train these muscles to work in harmony, leading to better balance and stability for all of your activities. Strong core muscles make it easier to do many physical activities.”

According to Hareesh, any exercise that involves the use of abdominal and back muscles in coordinated fashion counts as a core exercise, making it unnecessary for special exercise equipment. Basic exercises that will enhance the core fitness include bridge, abdominal crunch, plank and quadruped. Doing balancing activities on a fitness ball is a fun alternative to the basic core strengthening routine.

“Core strength exercises can be done on a carpeted floor or mat. Special attention is to be taken to breathe freely and deeply during each core-strength exercise.  For starters, each core strengthening exercise can be done at least three times a week for five repetitions, which is slowly progressed to 10 -15 repetitions as core strength improves.”

Hareesh also provides tips for optimal results. “Choose exercises that work your core muscles simultaneously, rather than isolate each muscle group in your trunk. Also, focus on quality of movement rather than quantity. When starting out, take it slow and learn how to properly perform each exercise with optimal technique. It’s important to breathe freely while doing each of the exercises in your core strengthening workout, even though instinct may be to hold your breath during an exercise.” Additionally, Hareesh advises that you take a break when muscles feel tired, and to wait at least a day between workouts if you feel fatigued.

“A physiotherapist will be able to point out correct body position and alignment, which is crucial to performing core strengthening exercises. Most importantly core strengthening is just one part of a complete fitness program which also includes aerobic exercise and flexibility training.”

 Mr. Hareesh Prabahakar [BPT], is a Physiotherapist at Royal Bahrain Hospital. To book your appointment call 17246800 or visit www.royalbahrainhospital.com

Running Leg Cramp

Have you ever developed a sharp pain in the buttocks, felt your hamstring get tight and sore, with the pain persisting when you’ve been out on your usual routine jog? Or perhaps when you’re sitting at your favorite post-run hangout felt a tingling sensation in the back of your thigh and calf?

If you have experienced these symptoms then you require a specialist’s attention since these are the signs of Piriformis syndrome, often linked to sports that involve a great deal of running, changing of direction or weight bearing sports.

Piriformis syndrome has been a controversial diagnosis since its initial description in 1928.  The piriformis muscle lies deep behind the gluteal (which lies deep inside the buttocks) and is responsible for the external rotation of the hip joint. When the muscle becomes too tight, it can affect the sciatic nerve (which supplies the lower extremities with motor and sensory function). The resulting pain often radiates from the buttocks, down the thigh, and up into the spine. It is tricky to diagnose because it’s often confused for a herniated disc, sciatica, or another back issue.

The causes of Piriformis Syndrome can be because of errors in training methods. Faulty body and foot mechanics are one of the main reasons, such as running or walking with toes pointed outwards. Poor posture or even sitting still or cross-legged for a long time can also be the trigger. Additionally, sports that require a lot of running, weight bearing activities or change of directions are often the main causes. Also, starting exercise after an inactive period, exercising on uneven ground or hard surfaces, wearing the unfitting or worn out shoes can also lead to Piriformis Syndrome.

Fortunately the treatment is not complicated. If you feel this pain after a run, rest the muscle apply ice on and off for 15 to 20 minutes at a time for two to three days. After this, massage the area daily to warm it and circulate the blood, applying a hot towel will also speed up the healing process. Gentle stretching to loosen the muscle once the pain is gone is allowed. Once you feel the muscle is relaxed and loosened, you can start running again, starting on a slow phase and then progressing. Along with this strengthening of the core muscles of the back and hip is very important.

To prevent Piriformis Syndrome, remember to do warm ups before a jog to relax all your muscles, wear proper footwear and to exercise on even ground. Additionally, rest your muscles after exercise to allow them to recover.

Mr. Hareesh Prabahakar [BPT], is a Physiotherapist at Royal Bahrain Hospital. To book your appointment call 17246800 or visit www.royalbahrainhospital.com