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The training payoff:Hamstring injuries are pretty common (if not properly

strengthened and flexible) because hamstrings tend to be weak compared

to quads. Weekend warriors are especially prone to hamstring pulls, usually

when they sprint or jump suddenly, like when they leap for a fly ball during

a game of pick-up softball. Suzanne even had a friend who pulled a hamstring

muscle while bowling, just as he released the ball.

Special tips:Because your hamstrings are susceptible to pulls, make sure

they’re adequately warmed up before you perform strengthening exercises,

and always stretch them after a workout. For tips on warming up, see

Chapter 8.

Our favorite exercises:Seated-leg-curl machine, lying-leg-curl machine,

lunge, and dead-lift. For a good hamstring stretch, see Chapter 5.

Gastrocnemius and soleus ...............................................................

Given names:Gastrocnemius and soleus

Street name:Calves

Whereabouts:Your gastrocnemius,also called your gastroc, is the large dia-

mond-shaped muscle that gives shape to the back of your lower legs. (To see

precisely what the gastroc looks like, pedal behind any top-notch cyclist.)

The soleusresides underneath the gastroc (see Figure 12-10).

Job description:Your calf muscles allow you to stand on your tiptoes and

spring off the ground whenever you jump for joy.

Gastrocnemius Soleus

Tibialis

Anterior

Figure 12-10:
Your lower-
leg muscles.

Chapter 12: Your Muscles: Love ’Em or Lose ’Em 189