Every sport creates areas of strength and areas of imbalance and weakness for the athlete. This is mainly due to a select group of muscles working repetitively, depending on the sport or activity. Many times, these imbalances impede the athlete’s performance and can also cause injury. While many people are committed to their gym and training routines, most are not exactly sure what will benefit them the most. In the June issue of Natural Nutmeg, we identified syndromes for runners and cyclists. In this article, we identify specific syndromes for tennis players and golfers. Whether you are a weekend warrior or a tennis and golf guru, understanding and correcting these issues will help you have your best season yet!
Tennis
1. Tight groin and hamstrings
Tennis is a game of quick reflexes and explosive movements on the court. Charging the net, getting back quickly for a lobbed ball or moving quickly laterally all depend on muscles that are strong and loose. Tight muscles not only increase the chance of injury, but also compromise strength and dexterity, and a pulled groin or hamstring is all too common for tennis players.
WHAT TO STRETCH? (Do These First)
Hamstrings: Lie on your back with a resistance band looped under the ball of your left foot. With your leg extended and knee slightly bent, pull the resistance band ends backward to bring your leg over your body until you feel tightness in the hamstring. Hold for 30 seconds.
Hip adductors: Sit on the floor with legs spread as far apart as possible, without bending knees. Keep the back straight and lean forward. Hold for 30 seconds.
WHAT TO DO NEXT?
Tight adductors and hamstrings often compensate for weak gluteals and a weak psoas (hip flexor). For the gluteal muscle, kneel on the floor and place hands or elbows/forearms on the floor. Extend the right leg out so the knee is straight and the leg is parallel with the floor. Rotate the leg outward from the hip. Contract the glute and raise the leg up higher without hyper extending your low back. Do 2-3 sets of 12-15 repetitions. For the psoas, lay on the floor on your back with the left knee bent. Rotate the bent leg outward to a 45 degree angle. Slowly raise the leg off the ground until the knee is directly above and in line with the hip. Do 2-3 sets of 12-15 repetitions. An advanced progression of these exercises is to add a 5 lb. ankle weight.
2. Shoulder imbalances
Tennis involves a lot of internal rotation of the shoulder between the serve and the forehand. This repetitive motion causes the internal rotators to become chronically tight which not only leads to rotator cuff tendonitis, but can also hamper power and velocity.
WHAT TO STRETCH? (Do This First)
Stretch the subscapularis by standing in a doorway with one leg forward and your knees slightly bent, raise your right hand as and place your forearm against the door frame. Then lean through the doorway, bending forward at the hip. Continue leaning until you feel a decent stretch in your shoulder, and then hold the stretch for 30 seconds.
WHAT TO DO NEXT?
Strengthen the infraspinatous: In a standing position, step on an exercise band with your right foot and hold with your right hand. Starting position is with your right shoulder and elbow bent at 90 degrees, and your palm is facing behind you. While holding on to the exercise band, rotate your arm from the shoulder so your palm is now facing forward. Your arm should now be in a “sworn in” or “hands up, don’t shoot” position. Strengthen the teres minor: Lying on your left side, hold a dumbbell in your right hand, with your arm and elbow against your right side. Your palm is facing towards your body. Rotate your right arm from the shoulder until your palm is facing away from you, making sure to keep your elbow against your side throughout the movement. Do 2-3 sets of 10-12 repetitions for both exercises.
3. Core strengthening
A strong core is essential for fast, explosive movements on the court, and is where the power of the stroke and serve come from.
WHAT TO DO?
Prone plank with alternating arm and leg raise: Begin in plank position, and slowly raise your right arm to shoulder height and your left leg to hip height. Hold for 2 counts, reaching forward with your fingers and back with your heel. Return to the starting plank position and alternate, now raising the left arm and right leg. Do 6 sets of 6 reps per side.
Side lying plank with rotation: Begin in a side lying plank position on your right side, with your head looking straight ahead. Holding a dumbbell in your left hand, raise your left arm and back, rotating from the shoulder. Do 6 sets of 6 reps per side.
Golfers
1. Stuck in the middle
A strong, accurate swing with proper follow through relies on a strong but flexible abdomen. Many golfers lose accuracy and power because of a restricted diaphragm. When the diaphragm is restricted, it causes the mid-thoracic area of the back to lock up, thus greatly reducing rotation in the torso, and compromising accuracy and distance of the ball.
WHAT TO STRETCH? (Do This First)
Release the diaphragm: Lay on your back with a pillow under your knees for comfort. Fill a hot water bottle with hot water and place on the abdomen, just under the rib cage. Perform deep, continuous belly breathing for about 20 minutes.
WHAT TO DO NEXT?
Standing trunk rotation: Standing with your knees slightly bent, arms straight out in front of you, hold on to a resistance band with your hands chest height. Stand sideways to the point the resistance band is secured. Rotate your upper body 90 degrees away from the resistance band, and come back to center. Do 3 sets of 10-12 reps, alternating sides between sets.
Supine trunk rotation: Lie on a physioball so that your shoulder blades and back are being supported. Hold a dumbbell with your arms straight out in front of you. Slowly rotate your upper body to each side. When you get to the end range of each side, you should be facing sideways with only one shoulder in contact with the ball. Do 3 sets of 10-12 reps.
Lower trunk rotation: Lie on your back with your arms out to each side in a “T” posture. With your knees and hips bent at 90 degrees, slowly rotate your legs to each side so that you touch the floor with your knees at each side, making sure your legs are together throughout the entire movement. Do 3 sets of 10-12 reps.
2. Core Strengthening
A strong core is important to maximize your distance and accuracy of the drive.
WHAT TO DO?
Perform the core exercises as previously described under tennis.
David Priest, LMT and Nancy Sinchak, LMT are licensed massage therapists and co-owners of West Hartford Massage Clinic located at 45 South Main Street in West Hartford. For more information, call (860) 756-5560 or visit www.westhartfordmassage.com.