5 Reasons Why You Should Focus on Building Your Core

5 Reasons Why You Should Focus on Building Your Core

November 01, 2020

Building a strong core takes more than a few crunches...
Just because you're strong, doesn't mean you have a strong core!

Your core is not just those six-pack abs, but the stability your deep internal core muscles also provide, it's your body's powerhouse and it's foundation. 
I like to think of humans having two cores. First, our "outer" core. Those abs everyone sees on the outside which can appear all strong and muscular looking. And second, our "inner" core. The deeper, internal core muscles close to our spine, providing our trunk with stability. These "inner and outer" cores work together to create our powerhouse and help us pretty much do everything. But, if one portion is doing more work than the other, we don't know how to properly use our core, or don't have the strength and control in our core, we lose that strong support system and our whole body can be negatively affected! 
Here are 5 Important benefits of building your core:
1. Help prevent injuries. Building a stronger core builds a stronger foundation and the more stable you are, the better it can help us move and protect us through motions. 
2. Improve your posture: Improving your core stability and strength can help you maintain a better functional posture in your trunk, build your confidence, and provide you with the support a healthy posture needs. 
3. Lift Heavier, Perform Better: Improving your core activation, stability, and strength will provide you with more trunk stability, and stronger foundation to lift and move with, and better muscle recruitment that can help make you lift, play, move more efficiently!
4. Protect your internal organs & CNS: Improving your core health can help to keep your internals protected too! Building muscular strength and stability of your deep core muscles can help improve the environment around your body and with all the pressures we put on our bodies everyday, can help to provide better support to our trunk every time we move. 
5. Move better daily: Learning to use your core properly and building its stability will help you move better daily. From carrying the groceries to bending down and tying your shoes, having a strong core can help improve you day to day activities. 
What Steps Do you Should Take To Improve Your Core Health:

1. Learn how to properly activate and use your core
2. Build control first and increase your core stability
3. Once you have the stability, build your muscular tolerance and increase your core strength
Here are three of my favourite intermediate core exercises for building core stability and strength:
1. Rotational planks
2. Reverse Crunches
3. A well-executed dead bug 
Remember, just because you're strong, doesn't mean you have a strong core.Think about working from the inside out. It really is something everyone can work on. 
In health,

Katrina Dittmann, BSc. Kin, C-PT, PN1, SFMA
Practicing Kinesiologist 
Lead Orthopedic Brace Fitter
Certified Compression Therapy Fitter 
Book your apppointment today


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[OLD] Sizing Charts

FOOTWEAR:

European Sizing chart conversion:

*Please note that these conversion charts serve as a general guideline, actual fitting may vary by style.

Women’s

US

4.5-5

5.5-6

6.5-7

7.5-8

8.5-9

9.5-10

10.5-11

11.5-12

12.5-13

EU

35

36

37

38

39

40

41

42

43

 

Men’s

US

7.5-8

8.5-9

9.5-10

10.5-11

11.5-12

12.5-13

13.5-14

14.5-15

EU

41

42

43

44

45

46

47

48

 

SOCKS :

Sockwell

Brooks

Sock Size

US Men's Shoe Size

US Women's Shoe Size

Euro Shoe Size

Small

 

4 - 6.5

34 - 37

Medium

6 - 8.5

7 - 9.5

38 - 41

Large

9 - 11.5

10 - 12.5

42 - 45

XL

12 - 14.5

 

46 - 49


ANKLE BRACES:

 

Bauerfeind

 

Professional Orthopedic Products (POP)

  

DJO - Roboboots – Short and Tall

SHOE SIZE MEN

SHOE SIZE WOMEN

SIZE

Up to 4

Up to 5

XS

4 - 7

5 - 8

S

7 - 10

8 - 11

M

10 - 13

11 - 15

L

13+

15+

XL

 

 

 

DJO- Aircast Airsport

DESCRIPTION

MEN

WOMEN

SIZE

Left

Up to 5

Up to 5

X-Small

Right

Up to 5

Up to 5

X-Small

Left

5.5 - 7

5.5 - 8.5

Small

Right

5.5 - 7

5.5 - 8.5

Small

Left

7.5 - 11

9 - 12.5

Medium

Right

7.5 - 11

9 - 12.5

Medium

Left

11.5 - 13

13 - 14.5

Large

Right

11.5 - 13

13 - 14.5

Large

Left

13.5 +

15 +

X-Large

Right

13.5 +

15 +

X-Large

  

KNEE BRACES:

 

Bauerfeind

 

 

 

Ossur

Size

Circumference*

*Circumference measured 6” above mid-patella

XSmall

11.5" (29cm) to 13.75" (35cm)

Small

13.75" (35cm) to 16" (41cm)

Medium

16" (41cm) to 18" (46cm)

Large

18" (46cm) to 20.5" (52cm)

XLarge

20.5" (52cm) to 22.5" (57cm)

XXLarge

22.5" (57cm) to 24.75" (63cm)

XXXLarge

24.75" (63cm) to 28.5" (72cm)

XXXXLarge

28.5" (72cm) to 32" (81cm)

 

DJO

*Measurements taken 6” above mid-patella

SIZE

MEASUREMENT

XS/S

13" - 18.5" (33 - 47 cm)

M/L

18.5" - 23.5" (47 - 60 cm)

XL/XXL

23.5" - 29.5" (60 - 75 cm)

XXXL

29.5" - 31" (75 - 79 cm)


 

ELBOW BRACES:

Bauerfeind

 

 

HAND BRACES:

 

Professional Orthopedic Products (POP)

 

Size

Wrist Circ.

X-Small

4 ¾" - 5 ½"

Small

5 ½" - 6 ¼"

Medium

6 ¼" - 7"

Large

7" - 7 ¾"

X-Large

7 ¾" - 8 ½"


 

Orliman (thumb brace)

 

Size

Wrist

Circumference

in CM   (A)

 

Length

in CM   (B)

Small

14 - 18

11

Large

18 - 22

13