Bobsledding was first introduced on the world stage in 1924, in Chamonix, France. It’s one of the few mountain competitions that are held over a two day period. Each run is timed from the top of the course to the finish line, with the athletes pushing the sled from a dead stop to begin the run. The team gets two runs per day, with each run timed and combined for an overall time. The wining team is the one with the lowest time. The start of the run is extremely important, and though the athletes make it look fairly simple, it takes extraordinary leg strength, flexibility and agility to get the bobsled to move forward as quickly and as fast as possible. Amazingly, the sled can be moving at over 25 mph when the athletes jump in!
Darrin Stelle, CEO of the U.S. Olympic Bobsled and Skeleton Federation, noted that explosive power training in the legs is the core of how bobsled athletes prepare for competitions. Capable of speeds up to 100mph with turns repeatedly generating 5 times the force of gravity on the crew, the crashes in the sport can be quite spectacular and very dangerous. Surprisingly, the vast majority of injuries occur at the start, the most common being hamstring pulls.
How Common are Hamstring Bobsledding Injuries?
We asked James Banish, Wellness Director and Personal Trainer at ATI Hamburg, MI, why hamstring injuries are common among athletes.
“Most people just aren’t aware that the hamstring muscle is just as important, if not more so, than the quadriceps (quads are the largest muscle on the body located on the front of the leg). “ said James. “Most athletes focus on the strength and power that the quadriceps provide but neglect the hamstring, not realizing it is just as important. The hamstring stabilizes the leg and knee, and provides the mobility required to maximize the strength of the quadriceps- they work together, not in isolation from each other.”
“Having a weak hamstring compared to a strong quad is kind of like having a loose timing belt in a powerful engine; there is a lot of horsepower happening, but nothing is working the way it should! Too much strength in the leg, and not enough flexibility is usually the result of a hamstring pull. Ideally the hamstring is about 80% as strong as the quad, with flexibility enough to do straight leg deadlifts without significant strain. It requires patience, but it’s very important to stretch the hamstrings for at least 20 seconds before any work out or strenuous activity.”
Hamstring Stretches for Bobsledding
While most of us will not be careening down a bobsled course anytime soon, a 20 second stretch on each leg can do wonders for everyday activities. Have a set of stairs at work or home that presents a bit of a challenge? Got some tight shoulders? Try this and see what a difference it makes!
- Standing upright, with your feet hips-width distance apart, clasp your hands behind your back with your arms straight and locked at the elbows
- Without bending your knees, bend forward at the hips while dropping your chin toward your neck
- Slowly raise your hands up and try to bring them over the top your head- don’t bounce or strain, just raise them as far as you can naturally
- If raising your hands is too difficult, place your hands on the back of your thighs, and bend your knees slightly
- Find a position you can hold for 20 seconds
- Slowly roll up to a standing position when done- don’t do this too fast, take your time rolling back up
- Repeat 2 to 3 times per day