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Discussion: sore quads

Posted Discussion
March 24, 2008
nurseboy
Men's 50
1 posts
sore quads
I haven't played ball in 25 years. I decided to join the senior softball league. It doesn't seem to matter if I stretch, jog or use deep heat, my quads get strained everytime I play. Any tips on how to prevent this. I've even tried compression shorts. They seem to help a little.
March 24, 2008
Larry S
37 posts
When I first started senior softball at 59, I thought part of the spring ritual was to pull my quads. After 2 years of this I found a stretch exercise that REALLY WORKS. Grab hold of a stationary object to balance with one hand, use the opposite hand to grasp the leg around the ankle and lift it towards your buttocks. Do this for at least :30 sec occasionally pulling your ankle extra hard. You will feel your quad stretch. Try to do each leg 4-5 times after you get to the field. I have never had a quad pull since I started doing this exercise & have had others tell me it really works. Larry VA.
March 24, 2008
terrymac
46 posts
Had the same problem a few years ago, compression shorts cured the problem. Keeps the quads tight.
March 24, 2008
Hit the gap
Men's 60
146 posts
This is a very long post but well worth the read. I saved it from a trainer who forwarded this to me. I get lots of good info from him.

Using Static Stretching to Warm-Up!

There is a belief that by that doing static stretching
exercises (a stretch where you hold a position without
moving for a given amount of time) prior to doing sport
or exercise helps prevent injuries.

The rationale is that by increasing the range of motion
around a joint or muscles, there is less chance of injuries.

NOT TRUE!

We now know that it is not the case. Serious studies
have clearly shown that performing static stretching
doesn't prevent injuries.

Did you read that? Static stretching performed prior to
physical activities DOESN'T prevent injuries.

Even worse, some studies have also shown that it could
be detrimental to the performance of speed-power athletes.

Softball players are speed-power athletes because all of
the actions in our sport have to be done quickly and explosively.

Did you read that too? Stretching potentially decreases
performance on the field!!

READ IT AGAIN.

The reason is that in order to generate speed and power,
our nervous system needs to be "turned on". The problem is
that static stretching does exactly the opposite: it turns
off the nervous system!

Studies have shown that athletes performing static stretching
are losing power for up to an hour afterwards.

Again - you lose power for up to an hour after stretching.

DO YOU want to bat or pitch with less power???

This is really bad news for any softball player! We need
all of the power we can get to perform on the field!

Now, I am not saying you should not warm-up or that
static stretching is bad.

Warm-up is essential to prevent injuries and to prepare
the body to perform while static stretching is an excellent
mean of increasing flexibility.

My point is that we have to reconsider how we warm-up and
when we use static stretching. Static stretching is not a
good way to warm-up.

Moreover, the idea that increased range of motion helps
prevent injuries is still a valid one. However, we need
to increase the range of motion without turning off the
nervous system.

The three main goals of a general warm-up are: (a) warm-up
the whole body gradually, (b) increase the range of motion
around the major joints, and (c) turn on the nervous system.

Most sports conditioning experts now agree that a good
warm-up should mostly be dynamic in nature - NOT sitting around
in a circle and stretching passively!

That means that it should be comprised of movements that
allow us to reach all three goals.

Typically, a good general warm-up will consist of some sort
of activity that brings the body temperature up (i.e. jogging)
followed by exercises that will challenge the nervous system
and also increase the range of motion around the major joints.

These exercises are often described as "dynamic flexibility
exercises", "mobility exercises" or "movement preparation
exercises".

Static stretching is still a great way to improve flexibility
and promote recovery.

The purpose of a warm-up is NOT to increase flexibility but
to prevent injuries and prepare the body to perform optimally.

As a result, the best time to use static stretching is
right after a game or a training session during a
cool-down period.

At that time, muscles are more compliant to flexibility
training (they are warmed) and the body needs recovery.

So, don't make the big mistake of using static stretching
as the core of your general warm-up - do dynamic warm-up
instead.
March 25, 2008
Enviro-Vac
Men's 60
399 posts
Great post Hit the Gap
April 4, 2008
Jetboy
62 posts
Larry,

I should have read your post more clearly. I tried your stretch exercise with both legs at the same time. Ouch.

Gary
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