INJURY PREVENTION – CASE STUDY

TIME TO BIN THE OLD SIT-UP REGIME? CORE STABILITY IN THE FOOTBALLER

By David Binningsley, MCSP

Current medical research has highlighted the need to focus on the conditioning of the abdominal muscles as a whole, rather than developing the more visible and aesthetically muscle responsible for the ‘six pack’, rectus abdominus. However the growing number of Gilmore`s groin injuries, particularly among footballers has shifted attention towards the other abdominal muscles responsible for the core stability of the body. This article outlines a core stability programme with a focus on injury prevention, followed by premier league club, Middlesbrough FC.

While the prevention of injury is important to all athletes the commercial aspects and popularity of football where transfer fees regularly reach millions of pounds, has made it particularly important. According to a report published earlier this year by the Football Association, the value of the Premiership players alone was £425 million and their wages for the 1998/1999 season estimated at £241 million. The FA’s audit of injuries indicated that on average 10% of a squad can be unavailable to train each week due to injury which alone costs pro- fessional football around £40 million a year in lost games and training, without accounting for medical fees, insurance pre-

miums, reduced income from lower match attendences and diminished prize money received as a result of the final league position. As a result football training pro- grammes focusing on injury prevention are becoming increasingly popular. The impor- tance of good core stability has been iden- tified as a particularly important factor in preventing injuries such as Gilmore’s groin.

Aetiology of Gilmore`s groin ● torn external oblique aponeurosis ● conjoined tendon torn from pubic tubercle

● dehiscence between conjoined tendon and inguinal ligament

Box 1: Core stability programme 1

Straight leg side crunches (left and right) – side lie, propped up on the elbow, keeping the body straight. Slowly lower the hip to

the floor then return to starting position 2

Abdominal hollowing in four point kneeling (3 reps, 5 second hold) – in four point kneeling, slightly pull in the naval, arching

like a cat 12 3 floor 3

Pelvic raises – lying in supine with hands by side for support, lift both legs togeth- er into the air lifting the pelvis off the

● 10 16 SportEX

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10 9

Superman (upper-body/lower-body/ both together) – lie prone, arms in front, upper body – lift arms and

upperbody off floor, same with lower body. Both – involves reciprocally lifting arms and legs together

9

Foot squeeze – lie prone, knees at 90º, feet together but with knees slightly apart, light- ly contract the abdominals, holding this, squeeze the feet together

8

Supported crunch – feet against wall, knees at 90º, perform normal trunk curls

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