Summer Sports Season Conditioning

Running, biking, hiking, kayaking, canoeing and paddling are just a few of the summer sports in Vermont.  Golf and tennis are discussed under spring sports. Canoeing, paddling and kayaking are all similar in that they involve a lot of core strength and stability to be able to perform rotary movements that are usually one sided. Most of these involve long periods of sitting, while paddling can be done standing. Regardless, the low back takes a tremendous amount of stress in these sports with sitting putting the most pressure on the spine than any other position. Running and biking utilize lower extremity muscles with most of the power for running coming from the gluteal muscles, while biking involves the hamstrings. One needs to gradually increase time and distance with both running and biking, as well as with water sports.

Water sports usually involve lifting heavy and awkward loads so it is imperative that one utilizes proper body mechanics when lowering boats off vehicles, ECT.

Strengthening the core muscles for water sports can be done with medicine balls, kettle balls, bands, free weights and body weight. Some good exercises are:

  • Plank
  • Side plank
  • Hip hikes done in side lying
  • Bridging with leg extension
  • Medicine ball throws
  • Stability ball; leg rolls , leg press
  • Trunk rotation with medicine balls, kettle balls, weights or bands
  • Hands and knees with opposite arm and leg raise reach
  • Back extension over stability ball or bench
  • Push up and pull ups for upper body strength
  • Rowing is also a good upper body cardiovascular exercise.

These shoud be done in the middle of spring, about 4-6 weeks prior to the season. When lifting boats on and off of vehicles, bikes as well, remember to engage your abdominal muscles. This will help to stabilize the lumbar spine. Also, stop and take frequent rests when first starting. Stand up and bend your spine backwards as this helps to lengthen abdominal muscles and move lumbar spine into a different position.

Running and biking involve lower extremity strength. Squats, lunges, step ups, leg press, bridging, and ball work are great exercises to engage the hamstrings, gluts, and quads. Core strength is also important for fast running and biking. Doing many of the above exercises will also be beneficial for biking and running. It is important to have flexible hamstrings, hip flexors, and calves to be an efficient runner. Generally, a light jog or bike ride is preferable, followed by active stretching for 5 minutes. This can involve lunges, kicks, and side steps. Then you are ready to get back on your bike or start running with warmed up muscles.