As a runner, hiker, or skier, you know how important it is to keep your body in peak condition. But if you’re not actively strengthening your core and hip stabilizers, you could be setting yourself up for injury. Those small, often-ignored muscles that keep your body stable and aligned are the secret to avoiding pain and staying in the game. So ask yourself—are you doing enough to protect them?
What Is Your "Core"
In human anatomy, the “core” refers to a group of muscles that keep your spine, pelvis, and trunk stable and strong. These muscles do more than just give you good posture—they help you move better in everything from sitting to running. For example, when you run, your core helps control your upper body and keeps your pelvis steady, so your legs have a strong base to push off from. It also manages all the forces moving through your body, whether from your legs or upper body. And here’s the thing—your core isn’t just your abs! It includes deeper muscles that are just as important for keeping you stable and injury-free.
Key muscles of the core include:
- Transverse Abdominis (TVA): The deepest abdominal muscle, it wraps around your torso like a corset and stabilizes your spine and pelvis during movement.
- Rectus Abdominis: This is the muscle often associated with the “six-pack” look. It helps flex the spine, like when doing a crunch.
- Internal and External Obliques: These muscles run along the sides of your abdomen and help with twisting and bending movements, as well as stability.
- Multifidus: A series of small muscles that run along your spine, providing support to individual vertebrae and contributing to overall spinal stability.
- Pelvic Floor Muscles: These muscles support the organs in the pelvis and help control bladder and bowel movements, while also contributing to core stability.
- Diaphragm: The primary muscle used in breathing, it also plays a role in stabilizing the core during movement.
- Erector Spinae: A group of muscles that run along the spine and help with extending and stabilizing the back.
- Hip Muscles (including the Gluteus Medius and Gluteus Maximus): While technically not part of the “core,” the muscles around the hips are often grouped with core muscles because of their role in stabilizing the pelvis and supporting overall movement.
These muscles work together to keep your body stable, especially during dynamic movements like running, hiking, and skiing. A strong core helps protect against injury, improve performance, and support overall functional movement.
Small & Mighty
Six-pack abs get all the attention- but it’s the deep, stabilizing muscles like the transverse abdominis, multifidus, and pelvic floor that keep your spine and pelvis steady while you run, hike, or ski. These muscles might be hidden, but they’re critical to supporting your movement. If they’re weak, your larger muscles—like your quads and hamstrings—are forced to pick up the slack. And that’s when injuries happen.
Hips Don't Lie
The hip joint is an important component in running, hiking, biking, skiing… really all activities! In running, for example, it enables the swinging motion of the legs as well as internal rotation during the early loading phase. Weak hip stabilizers, like the gluteus medius and piriformis, can throw your body out of alignment.Â
Ever struggled with knee pain, IT band issues, or lower back tension after a long run or hike? That could be your hips crying for help! Strong hips help absorb impact and control leg movement, preventing painful setbacks that can take you out of action.
What Can You Do?
It’s time to ask yourself: Are your core and hips strong enough to keep up with your lifestyle? If your answer is anything less than a confident “yes,” it’s time to act. Don’t wait until injury forces you to hit pause on the activities you love.
