fit info

April 29, 2007

Cross-Training Prevents Injuries-As Long As You Take A Healthy Approach

Cross-Training and Muscle Balance

By Judi Ketteler

The following is part of an article appearing in this month's Runners World (June 27, 2007) concerning hamstring/quadriceps imbalance. While this article highlights injuries that often plague runners, a pulled hamstring can occur to many of you who are engaging in a variety of activities, especially those that involve running (for example, soccer, softball etc.) and can really ruin your summer too!
˜Christine

Runner's Challenge:  Weak Hamstrings

Cross-Training Fix:  Hamstring Exercises, Cycling

Healthy Approach:  Quads are larger and have more muscle mass than hamstrings, so they generate at least one and a half times more power, says 1993 World Marathon Champoin Mark Plaatjes, a coach and physical therapist with Boulder Running Company. "Running increases this imbalance because it's such a quad-dominated activity that it makes them even stronger," he says. Because the hamstring is weaker and has to work harder to keep up, it's susceptible to pulls and tears. Runners aiming to reduce this imbalance often head to the gym for hamstring curls. The mistake comes in trying to lift equal amounts of weight with the hamstrings and quads. "You can't expect to get your hamstrings to 100 percent of the strength of your quads," says Plaatjes. "A good goal would be to do 50 percent of the strength of your quads," says Plaatjes. "A good goal would be to do 50 percent of what your quads do." Start by curling 20 percent of what you can lift with leg extensions and work up from there.

Cycling and spinning also build leg strength, but unless you wear shoes that clip into the pedals, you'll be building up your quads, enhancing the imbalance. "With toe clips, you're not just pushing down, you're also pulling up-that's what hits the hamstrings," says Alysia Mastrangelo, Ph.D., assistant professor of physical therapy at The Richard Stockton College of New Jersey. Also watch your form. Cyclists who move side to side excessively during the downstroke motion put excess pressure on their knees.

I would add a few other suggestions to this list as well. One good exercise that not only works the hamstrings, but increases flexibility and balance is the Walking Dumbbell RDL. Standing up, hold in each hand a dumbbell weighing 10 lbs (to start). Bend over forward, raising one leg strait backwards as you gently touch the floor in front of you with the dumbbells. Then, when returning to an upright position, you will place the leg that was raised slightly forward. Repeat with the other leg. Try to do enough repeats to travel the length of the aerobics room. Work up to doing three lengths, resting between each one. As you get stronger, gradually increase the weight of the dumbbells. For a good visual of this exercise, go to:    Walking DB RDL

One last additional word of advice, make sure that your hip flexors aren't too tight! Sometimes, hamstring pain isn't caused by the hamstring being too tight, but rather by the hip flexors, the muscles that make it possible to lift your knee towards your chest, being too tight.
Hip Flexor Stretch
˜Christine

back to Swac Fitness Info

Past SWAC Fitness Info Articles