Pickleball and Hamstrings
Author: Barbara Wintroub, Retrofit Pilates Posted: October 19, 2011 Website: http://retrofitpilates.com
What muscle group causes the most trouble for athletes like us
pickleball players? - Hamstrings!
The Hamstring muscle group consists of three muscles attached
from your sitting bones to the back of your knees on both sides
of your lower thigh bone (femur). Two of the Hamstring
muscles attach on the inside of your lower leg and one attaches
on the outside of your lower leg. (See illustration right).
Everybody complains of tight hamstrings no matter how much
we seem to stretch them. Most of us don’t stretch them at all.
Here are a few things you need to know.
Tight hamstrings can come from prolonged sitting (sounds like all of us), not stretching
before physical activity (sound familiar?), over-use (hello, pickleball), lack of glute
strength (buns of mush instead of buns of steel) and muscle imbalance because of using
mostly the quads (the front of your thighs). The ratio between front and back muscles
should be 60 to 40. How many of us are at that ideal ratio??!! Weak but tight hamstrings
can create pressure on the sciatic nerve, causing radiating pain down the back of your hip
and leg and lead to lower back problems. (For more detailed information, Google
‘hamstrings’. Just be careful doing the exercises on those web sites).
So now you’re ready to work on those hamstrings. First, determine how much time you
have to put into your hamstring program. If you have only limited time available, here
are a few exercises to strengthen and stretch your hamstrings without gym equipment.
Fitness Position 1
Sit toward the front of a stable chair. Extend your right leg in
front of you, placing your heel on the floor, toes pointed
toward the ceiling. Pretend you’re pulling your heel back to
the chair, firing your hamstrings with an isometric contraction
(no movement). Hold for a count of 10 while breathing out.
Turn your toes and leg to the right and pull for a count of 10.
Turn your toes and leg to the left, pull for a count of 10. That
is one set. Repeat the set 3 times.
Fitness Position 2
Now stretch the hamstrings by pointing the toes toward the
ceiling, sitting up very straight, flatten your back and bring your
chest toward your knee. Hold for a count of 10. Turn your leg
and toes to the right and follow the same instructions above for
the stretch. Finally, turn your toes and leg to the left and
follow the stretching instructions. Repeat all exercises on left
leg.
Fitness Position 3
Now let’s turn our attention to those mushy buns. The
exercises are called ‘bridges’. Lay supine (on your back with
knees bent, feet flat) on your bed. Slowly lift your buns off the
bed and squeeze a pretend 100 dollar bill between them. Hold
in this plank position for a count of 5 before releasing and doing
the exercise again. Do this exercise 10 times or to exhaustion,
whichever comes first.
Next put the bottoms of your feet together, knees apart. Lift
your buns off the ground holding tight to that pretend fitness
position 4100 dollar bill. As above, hold in this position for a
count of 5 before releasing and doing the exercise again.
Repeat 10 times or to exhaustion, whichever comes first.
These exercises are easy to do, should not hurt your back and
could give you those steel buns.
If you have time for a slightly longer exercise program, here is another set of hamstring
strengthen-and-stretch exercises for the serious-minded.
Fitness Position 5
To strengthen, lay down on the floor with your feet on your
bed, knees slightly bent. Lift your buns off the floor, hold for a
count of 10, and then slowly lower buns back to the floor. This
exercise works buns and hamstrings.
Fitness Position 6
If this is too easy, then place one foot on the bed and the other
foot in the air. Repeat this exercise until pooped.
Fitness Position 7
Now for the stretch. Find a wall space; get on the floor with
both legs raised on the wall, buns on the floor. As you are
stretching your hamstrings, you can open your legs, slowly
stretching inner thighs. Hold for 5 to 8 minutes or longer if you
wish, until you hamstrings have relaxed.
About Barbara Wintroub: Barbara makes her home in Palm Desert, California. As a member of the
BABY BOOMER GENERATION, Barbara is considered an “Active Aging Expert”. She is nationally
ranked in three sports; Tennis, Pickleball and Paddle Tennis. Barbara has successfully completed a
marathon on all seven continents, placing her in the 7 Continents Club, an elite group of 40 women
worldwide who have achieved this goal. She has finished 60 marathons, two Ironman triathlons, two ultra
marathons and hundreds of short course races. She gives free lectures on osteoporosis through American
Bone Health.
Disclaimer: The material (including but without limitation, advice or advice and/or recommendations) in
this website is provided solely as a general educational and informational purpose. It is neither medical
nor healthcare advice for any individual problem. It is also not intended to be used for any medical
treatment. Always seek the advice of your physician or other qualified healthcare providers regarding your
particular situation.