By Shireesh Bhalerao
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| | Shireesh Bhalerao is a licensed chiropractor practicing in Portland, Oregon. He is the tournament director of the Portland City Squash Open, hosted by the Lloyd Athletic Club, and is always looking for advice about his game. |
It is all too common to see players arrive at the club just minutes before a match or training session, whip off their work clothes, whip on their squash gear, grab their racquets and run onto the court claiming to be ready to play. This might work for some people (i.e., juniors) but for most of us it is a recipe for disaster. Many times, it is these same players who rush onto the court that rush off the court holding their low backs and wincing in pain. What follows is a brief warm-up and stretching routine (as performed by this author) that is sure to help prevent certain low back injuries from occurring on the court.
The Warm-Up
To increase blood flow to all tendons and muscles and to increase joint ranges of motion, a minimum 5-minute warm-up period is recommended before vigorous exercise. Start by slowly riding a stationary bike, using a stair stepper, jogging on a treadmill (with little resistance) or just plain old jogging on the spot. Whatever activity you choose, do it for 2-5 minutes and at a very low intensity level before moving into the stretching routine.
Trunk Rotations
Stand in one spot with your feet shoulder-width apart and toes pointing forward. Slowly rotate your trunk both clockwise and counter-clockwise. Repeat in both directions 5-10 times.
Trunk Rotations
Stretching Exercises
There are several categories of stretching techniques but the focus of this article will be on what is called static stretching, which involves the gradual lengthening of muscles and tendons as a body part moves around a joint.
The following recommended stretching routine includes brief explanations followed by photos of each stretch. Players should assume each position slowly until tension within the muscle is achieved. The stretch should be held at this point for at least 10 seconds, preferably up to 30 seconds without any bouncing whatsoever.
Even though most squash players are tougher than other athletes (biased opinion), it is emphasized that pain felt at any time during a stretch is an indication to stop that stretch immediately. This type of pain is likely indicative of damage occurring to the muscle being stretched, so never force it!
Hip Flexors
While squatting (and, if necessary, using a support for balance), place the leading leg forward with the knee forming a 90-degree angle while having the other leg stretched back with the knee touching the floor. You should feel a stretch on the front of the thigh of the hind leg. To increase the stretch, lean your pelvis and trunk slowly forward.
Hip Flexors
Quadriceps
This stretch can be performed either in a standing position or while lying on your side as depicted in the picture. If performed standing, use a chair or wall to aid in balance. Grab the ankle of the leg you want to stretch and slowly pull towards the buttock of the same leg (you can pull toward the opposite buttock as well). Try to keep your knees together and your low back as straight as possible.
Quadriceps
Hamstrings
With your toes pointing upward, place the heel of the leg you want to stretch on a raised, flat surface that is at or below the level of your support leg knee. Paying special attention to keeping your lower back as flat as possible and avoiding any trunk rotation, slide your upper torso forward as if being pulled by a string attached to your chest. This will mainly stretch the middle portion of the hamstrings. To stretch the other parts of the hamstrings, you can simply repeat the stretch but alter the angle at which your leading leg is placed on the chair.
Hamstrings
Buttocks (piriformis/gluts)
As pictured, while sitting on the floor with one leg straight and the other crossed over at about the level of the knees, pull the bent leg toward the opposite shoulder. You should feel a stretch in the buttock region of your bent leg. You can choose to perform this stretch while lying on your back as well.
Buttocks
Back extensors (quadratus lumborum)
In a kneeling, prayer-like position, be sure to lower your torso such that you can feel the heels of your feet touching your buttocks. Maintaining this position, slowly turn your back in one direction keeping the arms extended with palms of both hands flat on the floor. You should feel a stretch in the low back musculature on the side opposite to that which you turned.
Back extensors
Don't Forget the Post-Match Stretching
As tired as you may be, it is essential to perform the stretches shown above at least one more time after playing. Many practitioners argue that stretching shortly after exercise is just as important as stretching before. In terms of maintaining muscular health, improving recovery between matches or training sessions, and preventing future injury, I recommend stretching both before and after hopping on the courts. |
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