{"id":200473,"date":"2016-05-09T16:00:04","date_gmt":"2016-05-09T23:00:04","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=200473"},"modified":"2017-03-20T15:08:52","modified_gmt":"2017-03-20T22:08:52","slug":"reduce-cramps-improve-your-up-kick-build-your-hamstrings","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/reduce-cramps-improve-your-up-kick-build-your-hamstrings\/","title":{"rendered":"Reduce Cramps, Improve Your Up-Kick, Build Your Hamstrings!"},"content":{"rendered":"

By Dr. G. John Mullen, Swimming World Contributor<\/em><\/p>\n

Cramping is a common issue with swimmers. Foot cramps, calf cramps, and hamstring cramps…oh my! Building strength in the hamstrings may reduce cramping, as cramping is a multi-factorial issue, not simply a nutrient deficiency. The hamstring muscle group\u00a0plays a huge role in swimming, helping balance the body and provide the upward motion during most forms of kicking.<\/p>\n

There are three main muscles of\u00a0the hamstrings, see below:<\/p>\n

 <\/p>\n\n\n\n\n\t\n\n\t\n\t\n\t\n\t
Muscle<\/th>Origin<\/th>Insertion<\/th>Action<\/th>Innervation<\/th>\n<\/tr>\n<\/thead>\n
Biceps Femoris (Long Head)<\/td>Ischial tuberosity
\n<\/td>		Head of fibula\t
\n<\/td>		\t
\nExt hip
\n
\nFlex knee
\n
\nER tibia<\/td>		Tibial nerve
\n<\/td>\n<\/tr>\n
Biceps Femoris
\n
\n(Short head)<\/td>		Linea aspera
\n<\/td>		Head of fibula\t
\n<\/td>		\t
\nFlex knee
\n
\nER tibia<\/td>		Common fibular nerve
\n<\/td>\n<\/tr>\n
Semimembranosus<\/td>Ischial tuberosity
\n<\/td>		Med tibial condyle
\n<\/td>		Ext hip
\n
\nFlex knee
\n
\nIR tibia<\/td>		Tibial nerve
\n<\/td>\n<\/tr>\n
Semitendinosus<\/td>Ischial tuberosity
\n<\/td>		Med to the Tibial Tuberosity via Pes Anserinus\t
\n<\/td>		Ext hip
\n
\nFlex knee
\n
\nIR tibia<\/td>		Tibial nerve
\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n

Often, dryland<\/a> programs have difficulties finding challenging bodyweight exercises for the hamstrings. I recently presented at the Midwestern swim coaches clinic<\/a> and discussed the importance of simple exercise progressions and regressions<\/a>. These progressions and regressions provide systematic progressions and appropriate difficulty for swimmers in a large group.<\/p>\n

The below infographic demonstrates the activation of two hamstrings muscles during common bodyweight exercises. This simple progression of this muscle group can help teams build systematic dryland programs.<\/p>\n

\"Hamstrings

Photo Courtesy: YLMSportScience<\/p><\/div>\n

During any of the below exercises, ensure your abdominals and glutes are braced, keeping the spine straight and protected.<\/p>\n

Single Leg Towel Curl Directions:\u00a0<\/strong><\/h2>\n

On a sliding board or a hardwood surface, place one towel under one foot. Next, raise your hips and your opposite foot in the air. While maintaining high hips, slide the towel back and forth to the glutes.<\/p>\n