Weekend sports season is officially here. Whether you play softball or golf, it's time to dust off your gear and enjoy some good old-fashioned recreation.
But before you sprint off your front porch and sprain an ankle, let's talk a little about the best way to prepare your body for the coming change in its normal activity patterns.
This week, I'll present a few preseason tips and will introduce a stretch that can be done right in the parking lot before your game.
Weekend warriors are known more for their injuries than their athletic prowess. Most of our bodies were in their athletic heydays a long time ago, but we still have the mindset for competing at that high level. Without adequate preparation, this can be a recipe for disaster.
First and foremost, stretch -- a lot.
Stretching is one of the easiest things bodies can do, but it can have a huge impact on your performance and also injury prevention. Tight, inflexible muscles don't allow your joints to move freely, which can cause sprains and strains.
Embarking on a stretching program two to three weeks prior to the beginning of your season could be the difference between playing in the finals and sitting on the sidelines.
Second, perform some slow-motion but sporty routines. These little 10-minute bouts of exercise are designed to mimic the movements and positions that your body will be need to perform on the field. If your sport is softball, spend some time jogging, running and swinging a bat.
You'd be surprised how many people jump right off the couch and into the batter's box only to tear a hamstring or calf muscle.
Finally, I always recommend core exercises for weekend warriors. A few weeks of lower back and abdominal strength and endurance builders can be incredibly beneficial by the time the season starts. Most sports basic movements involve the core muscles, so it's important to strengthen your foundation and build its endurance.
This week's exercise falls into the stretching category for one of the most frequently strained muscle groups, the hamstrings. The Tailgate Hamstring Stretch can be done on a desk, bed or even the kitchen table. The key is to hold the stretch long enough to create some long-term benefit.
1. Sit on a tailgate (or an exercise bench) with the left leg fully extended lengthwise on the tailgate and the right one hanging off.
2. Lean forward and reach toward your left ankle. You should begin to feel a great stretch in the left hamstring.
3. Hold at a point of mild discomfort for 15 to 20 seconds.
4. Repeat with the right leg.
This is a basic stretching exercise, but weekend warriors should definitely start with the basics. Such foundational movements will prepare your lower body for activity and reduce your chance for "early retirement" from the field this season. Enjoy!
Matt Parrott has a doctorate in education (sport studies) and a master's in kinesiology and is certified by the American College of Sports Medicine.
ActiveStyle on 05/02/2016