Overtraining the Core: Injuries, Recovery, and How Integrative Chiropractic Care Helps Skip to main content

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Overtraining the Core: Injuries, Recovery, and How Integrative Chiropractic Care Helps

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Training your core is great—but overdoing it can cause strains (groin/adductors, abdominals, hip flexors), tendinitis, rib stress fractures, and even full rib fractures. It can also set off a chain reaction of tight hamstrings, IT-band problems, and weak stabilizers. The fix isn’t “more planks.” It’s smarter loading, better recovery, and whole-body care. Integrative chiropractic teams—using spinal manipulation, soft-tissue therapy, rehab exercise, and modern imaging—can refine the diagnosis, alleviate pain, restore motion, and rebuild strength so you can train hard again without breaking down (Dr. Jimenez, dual-scope DC + APRN, does exactly this in El Paso). (Cleveland Clinic, n.d.; Vincera Institute, n.d.; PhysioAdvisor, n.d.; Integrative Chiropractic, n.d.; Jimenez, 2025). El Paso, TX Doctor Of Chiropractic+4Cleveland Clinic+4Vincera Institute+4

What “the core” really includes—and why it matters

Your core is not just your six-pack. It’s a cylinder of muscles and connective tissues that includes your diaphragm (top), pelvic floor (bottom), deep abdominals (front), spinal extensors/multifidi (back), and the hip complex (glutes, adductors/groin, and hip flexors). When the core times its contractions well, it stabilizes the spine and pelvis, allowing your arms and legs to move powerfully and safely. When it’s overworked or mis-trained, the system gets out of balance, and tissues upstream or downstream (like hamstrings and the IT band) start complaining. (Pelvic Exercises, n.d.; DISCMD Group, n.d.). Pelvic Exercises+1

How core overtraining happens

Overtraining the core usually isn’t one heroic workout—it’s the slow drip of too much volume or intensity with not enough recovery. Common patterns include:

  • Load spikes: Adding too many sets of heavy core work too fast, or suddenly layering weighted planks, ab-wheel rollouts, and hanging leg raises on top of heavy squats/deadlifts in the same week. (Cleveland Clinic, n.d.; RPS Hospitals, n.d.). Cleveland Clinic+1

  • Monotony: Repeating the same exercises over and over (e.g., endless sit-ups) that stress the same fibers and tendon insertions without enough variation. (Muscle & Motion, n.d.). muscleandmotion.com

  • Under-recovery: Poor sleep, low energy intake, and skipped rest days turn normal soreness into chronic pain and performance drops. (Cleveland Clinic, n.d.; Healthspan Elite, n.d.; Tonal, 2023). Cleveland Clinic+2healthspanelite.co.uk+2

  • Technique and timing issues: Poor movement patterning or weak stabilizers shift stress to the wrong tissues (e.g., hip flexors doing the abs’ job), inviting tendinitis and strains. (DISCMD Group, n.d.; Pelvic Exercises, n.d.). Discmd Group+1

  • Sport-specific overload: Rowers, baseball throwers, runners, and gymnasts generate repetitive trunk forces that can overload ribs and abdominal/hip attachments—especially with high volumes and minimal rest. (Better Health Channel, n.d.; PhysioWorks, n.d.). Better Health Channel+1

  • Hypermobility or joint laxity: People with extra joint play can exceed safe ranges, straining soft tissues if strength/control aren’t built gradually. (JR Physiotherapy, n.d.). James Rind Physiotherapy

Early warning signs include body-wide stiffness, sleep changes, mood dips, slower times/weights, more frequent colds, and persistent soreness—signals to dial it back. (Cleveland Clinic, n.d.; Tonal, 2023). Cleveland Clinic+1

The injuries you can get from core overtraining

1) Muscle strains (groin/adductors, abdominals, hip flexors)

  • What it is: Microscopic tearing in muscle fibers from excessive tension or forceful contractions.

  • Where you feel it:

    • Groin/adductors: inside upper thigh/pubic area; aggravated by cutting, sprinting, or squeezing legs together.

    • Abdominals/rectus abdominis: front trunk; worse with coughing, sit-ups, serving/throwing.

    • Hip flexors/iliopsoas: front of hip; worse with running, kicking, high-knee drills.

  • Why core overtraining causes it: Fatigued deep stabilizers “tap out,” and bigger movers (adductors/hip flexors/rectus) try to stabilize and move at once—an energy-hungry, injury-prone job. (Herlong Sports PT, n.d.; Vincera Institute, n.d.; DISCMD Group, n.d.). Herlong+2Vincera Institute+2

2) Tendinitis and tendinopathy (especially hip)

  • What it is: Irritation and later degeneration of tendon tissue from repeated overload.

  • Why it happens: Poor biomechanics and weak gluteal/core stabilizers shift load to the hip flexors and lateral hip tendons until they become inflamed. (DISCMD Group, n.d.). Discmd Group

3) Rib stress fractures and rib fractures

  • What it is: Repetitive bending/torque to the rib cage or heavy pulling from trunk/arm muscles creates micro-damage; if unhealed, it can progress to a stress fracture or complete fracture.

  • Who gets it: Rowers, throwers, and athletes who crank high volumes of trunk rotation or pulling.

  • Clues: Localized rib pain that worsens with deep breaths, coughing, rowing, or trunk rotation; point tenderness.

  • Why core overtraining causes it: Excessive repetitive force through the trunk without adequate recovery. (Better Health Channel, n.d.; PhysioAdvisor, n.d.; Physioworks, n.d.; Apex Sports Clinic, 2025). apexsportsclinic.sg+3Better Health Channel+3PhysioAdvisor+3

4) Stress reactions/fractures elsewhere

  • An overloaded pelvis or thoracolumbar junction can also develop stress reactions if the training plan stacks too much volume, intensity, and impact without rest. (Cleveland Clinic, n.d.). Cleveland Clinic

5) System-wide consequences (tight hamstrings, IT-band issues, general pain/weakness)

  • When the core is overtaxed, muscle imbalances cause helpers (hamstrings, TFL/IT band) to become over-tight and overactive, while stabilizers go quiet. This combo creates a tug-of-war at the pelvis, changing gait and running mechanics. (Pelvic Exercises, n.d.; Muscle & Motion, n.d.). Pelvic Exercises+1

6) Youth athletes and specialization risks

  • Kids and teens who train year-round in one sport are at higher risk of overuse and overtraining injuries—especially when training ramps quickly. (Boston Children’s Hospital, n.d.). Boston Children's Hospital

How to tell the difference between “good sore” and “too much”

  • Good sore (DOMS): peaks 24–72 hours after new or harder work; eases gradually; no major performance drop.

  • Overtraining/overuse: persistent soreness and stiffness beyond 72 hours, performance stall, irritability, poor sleep, frequent minor illnesses. Time to deload and recover. (Cleveland Clinic, n.d.; Tonal, 2023; Healthspan Elite, n.d.). Cleveland Clinic+2Tonal+2

Red flags (see a clinician): Sharp or pinpoint rib pain, pain with deep breathing/coughing, sudden pop in groin/abdomen, night pain, swelling, or pain that persists >2–3 weeks despite rest. (PhysioAdvisor, n.d.; Better Health Channel, n.d.). PhysioAdvisor+1

Smart prevention: train hard and recover harder

  1. Progress gradually: Add volume/intensity in small weekly steps so tissues adapt. (RPS Hospitals, n.d.). RPS Hospitals

  2. Vary your core menu: Rotate anti-extension (dead bug), anti-rotation (pallof press), anti-lateral flexion (suitcase carry), and hip-dominant work (glute bridge) to spread load. (Muscle & Motion, n.d.). muscleandmotion.com

  3. Balance movers and stabilizers: Train glutes and deep trunk (diaphragm/pelvic floor/transversus) so hip flexors and adductors don’t carry the whole job. (Pelvic Exercises, n.d.). Pelvic Exercises

  4. Sleep and nutrition: High-quality sleep and adequate protein/carbs speed repair and reduce overtraining risk. (Tonal, 2023). Tonal

  5. Respect rest days: Plan deload weeks and low-impact cross-training. (Healthspan Elite, n.d.). healthspanelite.co.uk

  6. Technique first: Use video or coaching to fix rib-torqueing habits in rowing/throwing and avoid lumbar hyper-extension in ab work. (Better Health Channel, n.d.). Better Health Channel

Step-by-step recovery plan (what good care looks like)

This is a general roadmap; your plan should be personalized after a proper exam.

Phase 1: Calm pain, protect tissue

  • Short rest from provoking moves (not total bed rest).

  • Relative unloading (e.g., swap hanging leg raises for dead bugs; pause rowing sprints).

  • Pain-modulating manual care: joint mobilization/manipulation when indicated, soft-tissue therapy to reduce tone and guarding. (DrKal, n.d.). drkal.com

Phase 2: Restore motion and breathing mechanics

  • Diaphragm-first breathing, gentle thoracic mobility, pelvic control drills.

  • Low-load isometrics for adductors/hip flexors; graded trunk endurance (side bridge progressions).

Phase 3: Rebuild strength and tendon capacity

  • Progressive eccentric and heavy-slow resistance for involved tissue (e.g., Copenhagen adduction, hip-flexor eccentrics) under guidance.

  • Anti-rotation carries and chops/lifts to bring timing back to the trunk.

Phase 4: Return to sport with guardrails

  • Gradual increase in total weekly trunk load (sets × reps × intensity), reintroduce sport-specific power, and monitor symptoms/performance.

  • Technique tweaks (rowing stroke, throwing mechanics) to offload ribs and abdominal attachments. (Better Health Channel, n.d.; PhysioWorks, n.d.). Better Health Channel+1

How integrative chiropractic care supports core injury recovery

Integrative chiropractic teams blend spinal manipulation/mobilization, soft-tissue techniques, and targeted rehab to improve spinal alignment, muscle function, and nervous-system communication. The goals are to relieve pain, restore motion, normalize muscle timing, and build durable capacity so the injury doesn’t boomerang. (DrKal, n.d.; Integrative Chiropractic, n.d.). drkal.com+1

What that looks like in practice:

  • Precise assessment: Posture, gait, segmental motion, rib and pelvic mechanics, and tissue palpation—plus when to order imaging. (DISCMD Group, n.d.). Discmd Group

  • Spinal/thoracic/rib manipulation (when indicated): To restore motion where it’s locked down and reduce nociceptive drive. (DrKal, n.d.). drkal.com

  • Soft-tissue therapy: Myofascial release and instrument-assisted work to reduce tone in overactive hip flexors/adductors and desensitize painful points. (DrKal, n.d.). drkal.com

  • Rehab exercises: Progressions from motor control to strength to power; anti-rotation drills to prevent rib overload; graded adductor and hip-flexor loading for strains/tendinopathy. (Integrative Chiropractic, n.d.). Integrative Chiropractic & Wellness

  • Load management: A week-by-week plan that respects tissue healing timelines and your sport calendar. (Cleveland Clinic, n.d.). Cleveland Clinic

Special case: Rowers, throwers, and rib injuries

Rib stress injuries are classic in rowers and sometimes throwers because repetitive trunk forces and powerful muscle pull on the rib cage add up. Prevention highlights: technique coaching, periodized loading, thoracic mobility, scapular/trunk strength balanced with rest. Recovery requires imaging when indicated, modifying activity, and implementing a progressive return plan. (Better Health Channel, n.d.; PhysioAdvisor, n.d.; Physioworks, n.d.; Apex Sports Clinic, 2025). apexsportsclinic.sg+3Better Health Channel+3PhysioAdvisor+3

Youth athletes & parents: simple rules that protect the core

  • One day off per week; one season off per year from a single sport to cut overuse risk.

  • Watch for early signs—persistent groin/ab pain, breathing pain, or performance dips.

  • Use sport-appropriate equipment and progress skill + load together. (Boston Children’s Hospital, n.d.). Boston Children's Hospital

Dr. Alexander Jimenez’s dual-scope, integrative approach (El Paso, TX)

Dr. Alexander Jimenez, DC, APRN, FNP-BC, combines chiropractic and nurse-practitioner training to connect what he sees in movement with what shows on advanced imaging (when needed)—MRI/ultrasound for muscle/tendon injuries or suspected rib stress injuries—and then guides a staged plan that includes spinal/segmental care, soft-tissue work, rehab progressions, and load management. His team handles cases related to work, sports, personal injury, and motor vehicle accidents (MVAs), and provides medical-legal documentation of injury and recovery. (Jimenez site & posts, 2025; LinkedIn profile). LinkedIn+3El Paso, TX Doctor Of Chiropractic+3El Paso, TX Doctor Of Chiropractic+3

How does that help with core injuries?

  • Better differential diagnosis: Distinguishes adductor vs. abdominal vs. hip-flexor strains—and screens ribs/thoracic spine if breathing or coughing hurts. (Jimenez site, 2025). El Paso, TX Doctor Of Chiropractic

  • When to image: Persistent focal rib pain or suspected tendon tear → imaging and adjusted loading plan. (Jimenez site, 2025). El Paso, TX Doctor Of Chiropractic

  • Whole-system plan: Aligns spine/pelvis, unloads hot tissues, then rebuilds capacity with graded progressions—documented for sport clearance, work duties, or MVA insurers as needed. (Jimenez site, 2025). El Paso, TX Doctor Of Chiropractic

A simple self-check flow (not a diagnosis)

  1. Pain map: Point with one finger. If it’s rib-specific and hurts to breathe/cough → clinician now. (PhysioAdvisor, n.d.). PhysioAdvisor

  2. Movement test: Can you plank/bridge without hip flexor grabbing? If not, regress to dead bugs/side bridges and address breathing.

  3. 48–72 hours rule: If pain/soreness isn’t easing after 2–3 days of deload + sleep + gentle mobility → call a provider. (Cleveland Clinic, n.d.). Cleveland Clinic

Sample 2-week deload & rebuild (generic template)

  • Week 1 (deload):

    • Replace sit-ups/hanging leg raises with dead bugs, side planks (knees), and bird dogs.

    • Walk, easy stationary bike, or pool work.

    • Soft-tissue (foam roll TFL/hip flexors), gentle thoracic mobility (open books).

    • Aim for 8–9 hrs sleep; hit protein targets; hydrate. (Tonal, 2023). Tonal

  • Week 2 (rebuild):

    • Add suitcase carries, Pallof press, glute bridge (pause), and Copenhagen plank (short lever) if groin tolerated.

    • Re-introduce sport skills at lower volume; stop before pain returns.

    • Plan next week’s load to increase by 10–15%, not 50%. (RPS Hospitals, n.d.). RPS Hospitals

(If pain spikes or localizes sharply—especially at the ribs—see a clinician.) (PhysioAdvisor, n.d.). PhysioAdvisor

Key takeaways

  • The core is a system, not a single muscle.

  • Overtraining causes strains, tendinitis, and rib stress injuries—plus imbalances that tug on hamstrings/IT band.

  • Smart programming (progression + variety + recovery) prevents most cases.

  • Integrative chiropractic care excels at combining joint care, soft-tissue work, rehab, and imaging when needed—so you heal well and come back stronger. (Cleveland Clinic, n.d.; DrKal, n.d.; Integrative Chiropractic, n.d.; Jimenez, 2025). El Paso, TX Doctor Of Chiropractic+3Cleveland Clinic+3drkal.com+3


References

Dr. Alexander Jimenez—Clinical Observations & Dual-Scope Care

Additional peer-reviewed resources

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The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, and physical medicine, as well as wellness, sensitive health issues, and functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and the jurisdiction in which they are licensed to practice. We utilize functional health and wellness protocols to treat and support care for injuries or disorders affecting the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters and issues that directly or indirectly support our clinical scope of practice. Our office has made a reasonable attempt to provide supportive citations and identified relevant research studies that support our posts. We provide copies of supporting research studies upon request to regulatory boards and the public.

We understand that we cover matters that require an additional explanation of how they may assist in a particular care plan or treatment protocol. To discuss the subject matter above further, please contact Dr. Alex Jimenez or us at 915-50-0900.

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Email: coach@elpasofunctionalmedicine.com

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Professional Scope of Practice * The information on this blog site is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Blog Information & Scope Discussions Welcome to El Paso's Premier Wellness and Injury Care Clinic & wellness blog, where Dr. Alex Jimenez, DC, FNP-C, a board-certified Family Practice Nurse Practitioner (FNP-BC) and Chiropractor (DC), presents insights on how our team is dedicated to holistic healing and personalized care. Our practice aligns with evidence-based treatment protocols inspired by integrative medicine principles, similar to those found on dralexjimenez.com, focusing on restoring health naturally for patients of all ages. Our areas of chiropractic practice include Wellness and nutrition, Chronic Pain, Personal Injury, Auto Accident Care, Work Injuries, Back Injury, Low Back Pain, Neck Pain, Migraine Headaches, Sports Injuries, severe sciatica, Scoliosis, Complex Herniated Discs, Fibromyalgia, Chronic Pain, Complex Injuries, Stress Management, Functional Medicine Treatments, and in-scope care protocols. Our information scope is limited to Chiropractic, musculoskeletal, physical medicine, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and has identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies that are available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how they may assist in a particular care plan or treatment protocol; therefore, to discuss the subject matter above further, please feel free to ask Dr. Alex Jimenez, DC, APRN, FNP-BC, or contact us at 915-850-0900. We are here to help you and your family. Blessings Dr. Alex Jimenez DC, MSACP, APRN, FNP-BC*, CCST, IFMCP*, CFMP*, ATN* email: coach@elpasofunctionalmedicine.com Licensed as a Doctor of Chiropractic (DC) in Texas & New Mexico* Texas DC License # TX5807 New Mexico DC License # NM-DC2182 Licensed as a Registered Nurse (RN*) in Texas & Multistate  Texas RN License # 1191402  Compact Status: Multi-State License: Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP*, IFMCP*, ATN*, CCST