Training Tip of the Month
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Hamstring Flexibility
Most aerobic and strength training programs cause muscles to shorten and contract. It is important, therefore, to balance out the shortening of muscle with stretching. Adding stretching into a regular routine can improve performance by increasing range of motion, promoting circulation to help heal, maintain proper posture, relieve muscle stress, and enhance coordination. Stretching may also help reduce the risk of injury. Hamstring injury is probably one of the most common injuries among active individuals and they are also some of the most difficult to heal. Active stretching and warm-ups can also be done with leg swings or long stride stepping.
As an athlete ages they become less flexible so it is even more important to stretch on a regular basis. The following are some guidelines to adhere by when stretching.
· Warm up before stretching. Walk or jog for about five minutes to reduce the risk of pulling a cold muscle.
· Stretch for at least 30 seconds. Stretching isn’t effective unless held for at least this long. A clock or watch could be used to keep time.
· Don’t bounce. Bouncing can cause further injury by pushing a muscle too far and it is not being held for the appropriate 30 seconds so it is not effective.
· No pain. Stretching should not be painful. If pain is felt the stretch was taken too far and should back off until it is pain free.
· Stretch pre and post activity. This will ensure the benefits of stretching are being met.
Hamstring stretches should be done at least 3-4 times a week, if not more, to maintain flexibility. They can be done anytime and anywhere and the benefits are greater than the difficulty of adding stretching into a workout routine.
To get further information on this topic, please call the Watertown Memorial Hospital Sports Medicine Department at (920)262-4220.
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6th Annual
sports medicine symposium
and golf outing
Thursday, August 3rd, 2006
Mark your calendars for our 6th Annual Sports Medicine Symposium and Golf Outing. Once again, the event will be held at Windwood Country Club in Watertown. This FREE symposium will include information to help coaches succeed at all levels of competition. Once the symposium is over, join us for a FREE lunch, and a FREE 9 holes of golf.
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Speed and Agility Camp
Starting June 12th through July 28th
6 weeks excluding the week of July 3rd through July 7th
Mondays, Wednesdays, and Fridays
9:00 AM – 10:30 AM
Cost: $110
WAHS Sports Medicine believes that speed, agility, and conditioning are essential to athletic success. In order to help you achieve your full potential, our highly trained performance enhancement staff at WAHS Sports Medicine has developed a 6 week speed and agility camp.
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Functional Strength and Power Camp
Starting June 13th and ending July 27th
Excludes week of July 3rd through July 7th
Tuesdays and Thursdays
9:00 AM– 10:30 AM
Cost: $85
WAHS Sports Medicine has developed challenging, functional, and effective alternative to weightlifting. Unlike traditional weightlifting, the camp integrates traditionally proven exercises as well as advanced exercises to work all muscle groups in unison, thereby increasing overall strength, power and coordination, while decreasing the risk of injury.
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Related Links
Careers:
www.nata.org National Athletic Trainers Association
www.apta.org American Physical Therapist Association
Health and Injury Information:
www.acsm.org American College of Sports Medicine
www.ncaa.org National Collegiate Athletic Association
www.wiaawi.org/health/nutrition Wisconsin Interscholastic Athletic
Association
www.gssiweb.com Gatoraide Sports Science Institiute
www.iasm.com Institute for Arthroscopy and Sports Medicine
www.physsportsmed.com The Physician & Sports Medicine
www.ORTHOsupersite.com The Orthopaedics Supersite
www.sportsdentistry.com Academy for Sports Dentistry
www.aapsm.org American Academy of Podiatric Sports Medicine
www.biausa.org Brain Injury Association of America
www.subtlebraininjury.com Subtle Brain Injury Website
www.sportsmedresources.com Sports Medicine Resources Website
www.asmi.org American Sports Medicine Institute
www.ortho-u.net Wheeless' Textbook of Orthopaedics
www.lightningsafety.com National Lightning Safety Institute
www.webmd.com WebMD
www.nocsae.org National Operating Committee on Standards for
Athletic Equipment
Strength and Conditioning:
www.athleticsearch.com Athletic Search on Web
www.nsca-lift.org National Strength and Conditioning Association
www.nasm.org National Academy of Sports Medicine
www.coaching.usolympicteam.com Olympic E-Coach Magazine
www.ncsf.org National Council of Strength & Fitness
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