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Stretching Can Save Hamstrings in Game
Sept. 1, 2009 – Lisa Cachia
Q. I just read your article in the recent Senior Softball News and found it very informative. Being a 57-year-old player, I was unaware of some of the stretches you describe.I seem to have problems with pulling hamstring muscles, which obviously limits my playing time. Could you recommend an exercise for getting those muscles in shape? I know they don’t strech like they used to!
Shirl Johnson Jr.
Indianapolis, Ind.
A. Thanks for your inquiry. One of the main things you can do to avoid pulling your hamstring is to warm up with 10 to 15 minutes of light cardiovascular exercise before your practices and games to stay warm. That can be as simple as walking the field a few times.
Performing some of the dynamic exercises described in my column in the last edition of Senior Softball News after you warm up and between innings will help you be ready to move when you come to bat. (You can read about the dynamic exercise online. Go to www.seniorsoftball.news, click NEWS, and search for STRETCHING).
If you have access to a gym, I would suggest starting with some leg curls (one leg at a time) and leg presses to strengthen the whole leg and the gluteal muscles. You also may want to consider making an appointment with a trainer to get some hands-on assistance.
If you don’t have access to a gym, there are many exercises you can do at home, such as stationary lunges and standing squats (be sure your knee never extends over your toes). Basics like push-ups and crunches also help.
Human Kinetics has also produced a book with sport-specific information regarding training for softball. Look online at www.humankinetics.com for more information.
Please check with you physician before beginning any new exercise program just to be safe. Hope this helps answer your question – and good luck this season!
Lisa Cachia is a Nationally Certified Personal Trainer/ Group Exercise Instructor and owner of Benefitness Personal Training. Contact Lisa at benefitness@comcast.net.
