Lacrosse Stretches and Flexibility Exercises

 

Lacrosse stretching exercises to improve your game and do away with lacrosse injuries for good.

 

The game of Lacrosse is a physically demanding sport first played by Native Indian tribesmen in North America. The object of the game is to score by shooting a small rubber ball into the opposing team’s goal using a long handled racket.

If you’re looking to improve your lacrosse game or just seeking to prevent lacrosse injuries it is important to follow the information in this article. In addition, adding a few simple stretches to your fitness program will also help. To get started on a safe and effective stretching routine that’s just right for you, check out the Ultimate Guide to Stretching & Flexibility.

lacrosse_1Known to First Nation peoples as baggataway, tewaarathon or sometimes deconchigwiis, the game of Lacrosse has deep spiritual roots in native culture. It was largely thought of as “The Creators Game” and they believed that the game itself was a gift to them from the Creator. They valued baggataway for the important lessons it taught in respect, honour, courage and strength and it was often played to settle disputes between rival tribes as well as to train warriors for battle. Tribesmen would often participate in a game of Lacrosse that could last 3 days or longer with teams of several hundred players taking part.

French missionary Jean de Brébeuf named the game Lacrosse in the 1600’s after he’d watched members of the Iroquois tribe at play. It is thought that this term originated from the French name for field hockey, “le jeu de la crosse” however others insist that it was named this because of the rackets resemblance to the crosier staff carried by bishops at the time.

Lacrosse became an organized sport with the formation of the Montreal Lacrosse Club in 1867, founded by William George Beers. Beers is widely considered to be the modern father of the game as he created the rules of play as we now know them. Originally played on large outdoor fields, Lacrosse eventually branched out to include indoor arena play known as Boxla or Box Lacrosse, allowing the game to be played throughout the year.

The sport has been predominantly played in Canada and the United States and on a smaller scale in the UK and Australia. Recent years have seen increased interest in the sport in parts of Europe and Asia. Lacrosse is played in several leagues internationally but is most popular at the university and college level. There are over 500 lacrosse teams sanctioned by the NCAA in various divisions. ESPN entered in to a ten year contract with the professional level Major League Lacrosse (MLL) in 2007, which has also helped to increase the sport’s popularity.

 

Anatomy Involved

Competitive lacrosse players must be in excellent condition due the extremely demanding physical nature of the sport. In order to successfully play the game an athlete must rely on a range of fitness skill sets. Players need strength, endurance, flexibility, and coordination. Cardiovascular health is also an extremely important part of a player’s ability as they are required to sprint 25 to 50 yards at regular intervals as they move their way up and down the 110 yard playing field.

The primary muscles used by participants are the quadriceps and hamstrings (front and back of thigh), trapezius and rhomboids (neck, shoulder and back), calves (lower legs), biceps, triceps, flexor carpi radialis and flexor carpi ulinaris (upper and lower arm). There are several other muscles used to assist this primary group and these include the chest, hip flexors, obliques and abdominals.

The quadriceps are the four major muscles in the thigh region. These consist of the rectus femoris (middle of the thigh), the vastus lateralis (outer thigh), the vastus medialis (inner thigh) and the vastus intermedius, which is situated up top at the front of thigh and lies between the vastus lateralis and the vastus medialis. The quads are important for hip flexion, knee extension and are crucial to running, walking, jumping and squatting; all frequent body movements performed while playing.

Located at the back of the thigh, the hamstrings are actually made up of three separate muscles; the bicep femoris, the semitendinosus and the semimembranosus. Much like the quadriceps, the hamstrings also work to support knee extension and hip flexion. The gastrocnemius and the soleus are more commonly known as the calf muscles, and these too are actively engaged when playing lacrosse.

The trapezius runs down the side of the spine from the base of the skull to the mid back and stretches across the shoulder area. A player actively uses both this and the rhomboids, also located in the back. These muscles work in conjunction with the triceps, biceps and forearm muscles to throw the ball. The forearm muscles and biceps are also the ones used to cradle a lacrosse stick.

The motion of throwing the ball involves the utilization of the core muscles in the torso. The rectus abdominis and obliques in the abdominal region together with the latissimus dorsi in the lower back play an important role in the quality of an athlete’s game. They assist the player in maintaining a good defensive body position and offer support when twisting the body toward the cage while shooting.

The hip flexors are a group of muscles that help to provide free range of motion allowing the body to bend in to the hips, and the hips to be pulled in towards the torso. Squats and abdominal crunches are good examples of the hip flexors in motion. Strong hip flexors can not only increase speed and performance while sprinting, but can also work to prevent injury.

 

Most Common Lacrosse Injuries

lacrosse_2The most common non-contact related injuries reportedly suffered by lacrosse players are strained or pulled muscles, particularly in the groin area, along with various repetitive strain injuries. A repetitive strain injury (RSI) is a musculoskeletal disorder also known as an over-use or repetitive stress injury. This is the result of long term, repeated use of the body in the same motion over and over again.

Tendinitis and shin splints seem to be the most commonly suffered RSI’s among lacrosse players. A tendon is a band of connective tissue that attaches the body’s muscles to its bones. Damaged tendons can lead to a constriction of the muscle it is designed to move. Tendinitis is the inflammation of the tendons and is the most common repetitive strain injury.

The shoulder and back are also areas that take frequent abuse from playing lacrosse as they are subjected to significant force when the player is throwing the ball or taking a shot. Several players suffer a muscle strain or pull in this area.

The hamstring muscles are sometimes at risk of injury if the hip flexors are tight resulting in a weak gluteus maximus. In this case, the hamstrings can easily be pulled or strained as they are forced to compensate for the work that the gluteus is unable to perform.

Groin strains are very common in any sport that requires the athlete to run and are the result of a muscle tear or rupture in the adductors. The five muscles in the adductor group are the adductor longus, adductor brevis, adductor magnus, the pectineus and the gracilis. Groin strains range from mild to severe and are graded from 1 through 3. A grade 1 groin strain is considered to be the least serious with a 3 being uncommon but rather severe. Fortunately there are ways to condition the body to maximize performance and effectively minimize the risk of injury.

 

Injury Prevention Strategies

To help reduce the potential for sports related injuries it is important to condition the body through regular training and exercise.

  • Equipment: Using high quality protective equipment that has been maintained properly will help prevent many injuries.
  • Warm up: It is also crucial to have a regular warm up routine that prepares the body for the physically challenging demands of the activity. Warming up will gradually increase blood flow to the muscles in preparation for more intense activity. Failure to incorporate a warm up routine can not only create severe post activity muscle soreness, it can also lead to more serious and painful injuries that require lengthy recovery periods or even surgery to repair.
  • Strength & Conditioning: Strength training leads to reduced potential for injury as it increases the strength of the muscles as well as that of the supporting joints and tendons. Agility training is particularly helpful to a lacrosse player as it works to improve the ability of the body to quickly adapt to a change in direction, motion and velocity.
  • Stretching: Stiff joints and muscles will ultimately lead to injured joints and muscles so improving the flexibility of the body will also work to decrease the likelihood of injury. Stretching is a key ingredient to any warm up routine and plays an important role in improving flexibility as it increases the range of motion in joints and the elasticity of muscles.

 

The Top 3 Lacrosse Stretches

Stretching is one of the most under-utilized techniques for improving athletic performance, preventing sports injury and properly rehabilitating sprain and strain injury. Don’t make the mistake of thinking that something as simple as stretching won’t be effective. Below are 3 very beneficial stretches for lacrosse; obviously there are a lot more, but these are a great place to start. Please make special note of the instructions beside each stretch.

 

lacrosse-stretch_1Arm-up Rotator Stretch: Stand with your arm out and your forearm pointing upwards at 90 degrees. Place a broom stick in your hand and behind your elbow. With your other hand pull the bottom of the broom stick forward.

 

 

 

 

 

lacrosse-stretch_2Lying Knee Roll-over Stretch: While lying on your back, bend your knees and let them fall to one side. Keep your arms out to the side and let your back and hips rotate with your knees.

 

 

 

 

 

lacrosse-stretch_3Standing High-leg Bent Knee Hamstring Stretch: Stand with one foot raised onto a table. Keep your leg bent and lean your chest into your bent knee.

 

 

 

 

Get more Stretching Exercises here...

The Stretching Handbook, DVD & CD-ROMWhile the recommendations on this page are a good starting point, you'll get a lot more benefit when you include a wider variety of stretches.

To do away with stiff, tight muscles and joints, and improve your full body mobility and freedom of movement, grab a copy of the Ultimate Guide to Stretching & Flexibility (Handbook, DVD & CD-ROM).

In total, they include 135 clear photographs and 44 video demonstrations of unique stretching exercises for every major muscle group in your body. Plus, over 80 printable stretching routines for 22 sports and 19 different muscle groups.

The DVD also includes 3 customized stretching routines (8 minutes each) for the Upper Body; the Lower Body; and the Neck, Back & Core, plus a bonus CD-ROM that allows you to print out over 80 stretching routines that you can take with you wherever you go.

The Handbook and DVD will show you, step-by-step, how to perform each stretch correctly. Plus, you'll also learn the 7 critical rules for safe stretching; the benefits of flexibility; and how to stretch properly. Check out the Ultimate Guide to Stretching & Flexibility for yourself.


Brad Walker - AKA The Stretch CoachAbout the Author: Brad is often referred to as the "Stretch Coach" and has even been called the Stretching Guru. Magazines such as Runners World, Bicycling, Triathlete, Swimming & Fitness, and Triathlon Sports have all featured his work. Amazon has listed his books on five Best-Seller lists. Google cites over 100,000 references to him and his work on the internet. And satisfied customers from 122 countries have sent 100's of testimonials. If you want to know about stretching, flexibility or sports injury management, Brad Walker is the go-to-guy.

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