Exercise of the Week: Happy, Healthy Knees Part IV

Level: Beginner to Advanced

Specificity: Quadriceps strengthening

Goal: Injury prevention/rehabilitation

Equipment: none

This week we'll continue our series on patellar tendinitis or "jumper's knee", the most common overuse injury for volleyball players. The anatomy of the knee can be seen here, and an excellent overview of common knee injuries and rehab exercises to consider here.

The past few weeks we have focused on increasing range of motion in the surrounding musculature of the knee, primarily the quadriceps and hamstrings. This week we'll discuss how to begin strengthening these muscles.

We'll begin our strengthening exercises with the lying straight leg raise. This exercise can be added to your rehab program when the knee pain has started to decrease.


Start position - Lie on your back with your good knee bent so that your foot rests flat on the floor. Straighten your injured leg.

Tighten the top of the thigh muscle of your injured leg. Slowly, raise your leg about 8-12 inches off the floor, hold for a 5 count at the top , and then lower the leg in a controlled manner. Completely relax your thigh muscles and then repeat for a total of 10 repetitions.

Perform up to 3 sets of 10 repetitions every other day, as tolerated.

Remember, this information should be used in conjunction with the advice of your health care provider. Thanks for reading and be sure to check back for the next exercise in our series on Healthy, Happy Knees.

See you on the beach!

Eric Hand, MA, CSCS

Exercise Physiologist and Strength and Conditioning Specialist
Fast Twitch Fitness

"We're all athletes. Some of us are just farther along in our training."

Pictures from health.com

Exercise of the Week: Happy, Healthy Knees Part III

Level: Beginner to Advanced

Specificity: Quadriceps and Hip Flexor flexibility

Goal: Injury prevention/rehabilitation

Equipment: Strap or towel

This week we'll continue our series on patellar tendinitis or "jumper's knee", the most common overuse injury for volleyball players. The anatomy of the knee can be seen here, and an excellent overview of common knee injuries and rehab exercises to consider here.

The lying quadriceps stretch, an excellent exercise for prevention and rehabilitation of patellar tendinitis, is our exercise this week. Remember static stretching exercises, like the lying quadriceps stretch, should be performed after a thorough warm-up. An example of a volleyball specific warm-up can be seen here.


Start position: Lie facedown on the floor with the legs extended. Bend your left knee and grasp the top of your foot or ankle with your left hand. You can use a strap or towel if you cannot grasp your foot. Gradually pull your foot toward your glutes until you feel a stretch along the front of your left thigh. Be careful not to twist your knee.

Hold the stretch for 15 to 30 seconds or 3 to 5 deep breaths. Switch legs and repeat 3 times for each side. It is important to stretch to the point of mild tension and not to over stretch during this movement.

Incorporate the lying quadriceps stretch into your routine 3-7 times per week.

Remember, this information should be used in conjunction with the advice of your health care provider. Thanks for reading and be sure to check back for the next exercise in our series on Healthy, Happy Knees.

See you on the beach!

Eric Hand, MA, CSCS

Exercise Physiologist and Strength and Conditioning Specialist
Fast Twitch Fitness

"We're all athletes. Some of us are just farther along in our training."

Pictures from kinesiology.wikispaces.com

Exercise of the Week: Happy, Healthy Knees Part II

Level: Beginner to Advanced

Specificity: Hamstring flexibility

Goal: Injury prevention/rehabilitation

Equipment: Stool

Last week we discussed patellar tendinitis or "jumper's knee", the most common overuse injury for volleyball players. The anatomy of the knee can be seen here.

This week we'll introduce the standing hamstring stretch, an excellent exercise for prevention and rehabilitation of patellar tendinitis. Static stretching exercises should be performed after a thorough warm-up, demonstrated here.



Start position: Stand in front of a stool, about 15 inches high, with pelvis and shoulders square to the stool. Place the heel of your right leg on a stool with toes pointed up to the ceiling. Keep your right leg straight, or place a micro-bend in the knee if you are prone to hyper-extension of the knee.

Ensure that the left foot is pointed straight ahead.

Reach the crown of your head to the ceiling, creating length in your spine as you slowly hinge at the hips, leaning forward until you feel a mild stretch in the back of your right thigh.

As you lean forward, lead with your chest and look straight ahead, ensuring that you keep your spine long and back flat.

Hold the stretch for 15 to 30 seconds or 3 to 5 deep breaths. Switch legs and repeat 3 times for each side. It is important to just stretch to the point of mild tension and not to over stretch, or hyperextend the knee during this movement. The goal is not touch your toes, but to feel a mild stretch in the hamstrings.

Incorporate the standing hamstring stretch into your routine 3-7 times per week.

Thanks for reading and be sure to check back for the next exercise in our series on Healthy, Happy Knees.

See you on the beach!

Eric Hand, MA, CSCS

Exercise Physiologist and Strength and Conditioning Specialist
Fast Twitch Fitness

"We're all athletes. Some of us are just farther along in our training."

Pictures from floota.com

Exercise of the Week: Happy, Healthy Knees

Did you know the most common overuse injury for volleyball players is patellar tendinitis or “jumper’s knee?” Jumping to spike or block a ball requires a high rate of force production which can stress the patellofemoral joint and patellar tendon, which connects the femur (thigh bone) and patella (knee cap). Patellar tendinitis occurs when the patellar tendon becomes inflamed, due to overuse, resulting in symptoms of pain and swelling localized to the bottom of the patella. Patellar tendinitis increases with time spent playing and is more common in those with a higher vertical jump.

Given the frequent occurrence of this injury, this week we'll begin a series on injury prevention for the knee. The knee is the largest joint of the body and allows for flexion and extension of the lower leg. Without this joint we would not be able to run or jump which really takes some of the excitement out of volleyball, don't you think?

Let's take a quick look at the anatomy and kinesiology of the knee.


Flexion of the knee is performed by the hamstrings. The quadriceps are responsible for knee extension.



Now that you have a solid understanding of the anatomy of the knee be sure to check back in the upcoming weeks as we explore some of the best exercises to promote pain free knees.

See you on the beach!

Eric Hand, MA, CSCS

Exercise Physiologist and Strength and Conditioning Specialist
Fast Twitch Fitness

"We're all athletes. Some of us are just farther along in our training."

Pictures from howstuffworks.com and gla.ac.uk

Exercise of the Week: Scapular Protraction-Retraction

Level: Beginner to Advanced

Specificity: Shoulder stability and strength

Goal: Injury prevention

Equipment: None

This week we'll continue our series on shoulder stability with Scapular Protraction-Retraction. I apologize if the name of this movement brings back haunting memories of high school geometry. The Scapular protraction-retraction movement is designed to promote stability and strength in the shoulder joint. The shoulder joint provides the greatest range of motion of any joint in the human body, but you already knew that from my last few posts. Right?

Anatomy of the shoulder and rotator cuff can be seen here:

Maintaining a healthy shoulder is crucial to success and longevity in volleyball as the shoulder is involved in all the major skills - serving, setting, digging, blocking and hitting. Research shows that weakness and fatigue of scapular-stabilizing muscles (trapezius, rhomboids, serratus anterior) can lead to pain and a decrease in rotator cuff strength. Our exercise this week will promote proper functioning of the scapula.

Start position: Assume a push-up position with hands directly under shoulders and back flat.

Keeping arms straight, retract shoulder blades by squeezing them together as if you were squeezing a tennis ball between them.

Do not go all the way down as you would with a regular push up. This is a rather subtle movement, designed to isolate and strengthen the scapula stabilizers. You will only move a matter of 1-3 inches for this exercise.

Complete the movement by protracting shoulder blades (spread them apart). Now that was easy wasn't it?

Begin with 10-20 repetitions and work up to 50.

To stabilize your scapula and reduce the strain in your neck and upper shoulders incorporate this movement into your routine 1-2 times per week.

Thanks for reading and be sure to check back next week for more beach volleyball conditioning exercises.

See you on the beach!

Eric Hand, MA, CSCS

Exercise Physiologist and Strength and Conditioning Specialist
Fast Twitch Fitness

"We're all athletes. Some of us are just farther along in our training."

Pictures from crossfitinvictus.com fitnessspotlight.com

Exercise of the Week: The Sleeper Stretch

Level: Beginner to Advanced

Specificity: Shoulder stability and mobility

Goal: Injury prevention

Equipment: None

This week we'll continue our series on shoulder stability with the Sleeper stretch. No, this does not mean lying down on the couch and dozing off after a long day of volleyball. The Sleeper stretch is a static stretch designed to promote mobility in the shoulder joint.

The shoulder joint provides the greatest range of motion of any joint in the human body. Maintaining a healthy shoulder is crucial to success and longevity in volleyball as the shoulder is involved in all the major skills - serving, setting, digging, blocking and hitting.

The repetitive actions of serving and hitting in beach volleyball can cause the posterior capsule of the shoulder to tighten over time causing a loss of internal rotation. This loss in mobility can add stress to the musculature of the shoulder joint, increasing our risk of injury.

Any program designed to promote the health and longevity of the shoulder should include a balance of strengthening and stretching exercises. For many of my clients the value of stretching is often overlooked. I don't call stretching the flossing of the exercise world for nothing. It might not always be fun but it's imperative to keeping yourself injury free. Chronically shortened muscles lead to stress, decreased performance, pain and injury. So, if it's been a while since you've "flossed" your shoulders, try this weeks exercise.

The anatomy of the shoulder and rotator cuff can be seen here:

Start position: Lie on your left side forming a straight line with your body. Your shoulders should be stacked directly on top of one another. You may want to use a foam roller or pillow to support your head. Use your left arm as a kickstand by placing your upper left arm on the floor with your fingers pointing to the ceiling. You should have a 90-degree angle with your left arm.



Use your right hand to apply gentle pressure on your left forearm, pushing it towards the floor, without allowing your upper arm to rise.

This is a relatively subtle stretch. Don't expect to be able to place your hand on the floor. Getting to 45-degrees would be...a stretch (ha, ha!) for most athletes.

Hold the stretch for 15-30 seconds. Repeat 3-5 times and switch sides.

Stretching is best performed at the end of a workout after you are thoroughly warmed-up. Include the Sleeper stretch 2-3 times per week as part of your post play routine and before that well deserved nap. Zzzzzzz...........

Thanks for reading and be sure to check back next week for more beach volleyball conditioning exercises.

See you on the beach!

Eric Hand, MA, CSCS

Exercise Physiologist and Strength and Conditioning Specialist
Fast Twitch Fitness

"We're all athletes. Some of us are just farther along in our training."

Exercise picture from www.menshealth.com

Exercise of the Week: Lat Stretch

Level: Beginner to Advanced

Goal: Improved performance and injury prevention

Muscles used: Latissimus Dorsi, Teres Major

Equipment: Physioball, chair or post

Our focus this week is enhancing the effectiveness of our spike by increasing the range of motion in our latissimus dorsi (lats). The lats are the widest and most powerful muscle of the back. The anatomy of the lats can be seen here:


One of the keys to an effective spike is reaching full extension of the hitting arm to achieve a high point of contact.


Who better to demonstrate perfect hitting technique than Misty May-Treanor?

Due to it's insertion on the humerus (upper arm bone) if the lattisimus dorsi muscle is tight or shortened this will impede our ability to reach up for that buttery set. Umm...buttery sets.

So to ensure that you can reach up and get yours try out this stretch:


Start position - begin by kneeling on the floor, with the physio-ball directly in front of you and hands on top of the ball.

Roll the ball forward by extending the arms and allowing your hips to shift backwards.

Continue to extend the arms forward and your hips backwards until a stretch is felt in the upper back, lats, or shoulders.

Gaze down toward the floor to keep your cervical spine neutral.

Hold this position for 15- 30 seconds. Repeat 1-2 times.

You can also perform this stretch with a partner by holding onto their forearms, slowly bending your knees and leaning back.

Thanks for reading and be sure to check back next week for more beach volleyball conditioning exercises.

See you on the beach!

Eric Hand, MA, CSCS

Exercise Physiologist and Strength and Conditioning Specialist

Fast Twitch Fitness

"We're all athletes. Some of us are just farther along in our training."

Pictures from stacktv.com, pgatour.com, uoregon.edu