The Physical Therapists at Plaza Physical Therapy, Davenport, recommend these basic strength exercises to keep you strong and injury-free all season long. As temperatures warm up, be sure your leg, arms and back muscles are ready for the demands you’ll make in the field.
Keep arms level with shoulders.
Keep arms level with shoulders.
Tennis and Baseball – Arms and Shoulders
Arm and shoulder soreness and muscle strains can commonly affect fair-weather tennis or baseball players. Tendonitis of the elbow or “tennis” elbow, which is inflammation of the ligament, is also common for tennis players.
Prevention: Pre-season muscle strengthening and stretching exercises are key. Simple exercises that strengthen the shoulder help build the shoulder muscles. Do three sets of 10 of the featured exercises three times a week.
Squat - knees over toes, as if sittimg in a chair.
Hips forward, hold for 10 seconds.
Biking – Lower back and Quadriceps
Quad City cyclists hitting the local river bike paths can experience low back discomfort and quadriceps soreness.
Prevention: Cyclists need to strengthen the lower back and increase distance gradually to prevent muscle soreness in the quad or thigh muscles. Simple exercises include low back extension and quadriceps stretching. Do three sets of 10 of the featured exercises three times a week.
Lay on back with navel pointed upward. Keep abs tight.
Keep feet 12-15" off the floor. Don't arch the back.
Golf – Lower back, stomach and shoulders
Just watching The Masters usually gets most golfers ready to hit the links as soon as local courses open. Typical injuries include low back pain or shoulder/arm soreness.
Prevention: Golfers need to strengthen the low back, stomach and shoulder areas. A regime of low back extension and lower leg raises along with shoulder strengthening exercises can help minimize injury. Do three sets of 10 of the featured exercises three times a week.
Keep back leg straight and heel on ground.
Pull arm across chest until you feel a slight shoulder pull.
Jogging/Walking – Feet, heels and leg muscle groups
Just a whiff of spring air will motivate most joggers out of the winter gym routine and back onto their favorite Quad City routes. (Go to the MVHNews Facebook page and share your favorite running routes with other Quad Citians.) Typical injures experienced are foot, heel and knee pain – especially when transitioning from indoor treadmills to harder road and sidewalk surfaces outdoors.
Keep knee and back straight. Lean until back thigh stretches.
Heel-to-bottom. Keep knees even.
Prevention: Joggers and walkers need to stretch the calf/hamstrings and quadriceps muscles. Simple exercises are calf stretching, hamstring stretch, and quad stretch with heel-to-bottom. Don’t forget to purchase a new pair of shoes. Do three sets of 10 of the featured exercises three times a week.
