GET HIP FOR FAST STICKS AND SKATES
GET HIP FOR FAST SKIING

There is a bewildering array of activities in the Methow on any crisp winter day. It's not unusual for visitors and locals alike to strap on skates, skis, and boards all in a single day. Winter also demands a unique set of skills in order to propel yourself on anything that glides.

You only have to look behind yourself to see the secret of success for winter sport. The largest muscle to propel yourself happens to be that which protrudes the most, yes it's the gluteal muscles better known as, the big house. These hip muscles provide the force necessary to climb our Valley trails, breakaway with the puck, or carve any slope. The hip also serves to control knee position, which makes it a large factor in controlling how sore your knees get with activity. Motion and position at the hip also are determinants of proper alignment and position in almost every sport. You'll often hear instructors teaching proper skiing technique as it relates to your hip alignment and position. In training both young and old athletes of the Valley, we utilize very specific hip exercises as the core to any serious strength program. These exercises at have wide application not only in improving technique, but in decreasing both knee and back pain.

One of the most overlooked areas for decreasing back pain is actually the hip region. It's really no surprise. The back is a very poor producer of forceful bending or lifting movements. It's much easier for the hip to bend or extend due to the simple nature of its joint structure (Ball and socket) and the strong muscles that cross it. Simply put, it's better to bend at the hip rather than the back if you're trying to pick up a heavy object. Likewise, if you're trying to push against a ski forcefully, it's better to generate high forces at the hip rather than through bending over with the back.

If you've ever wanted to ski better, much less tighten your posterior, the following exercises will provide the keys to the big house: (As always, check with your physician before starting a new exercise program)

Taking the A Train….
Single leg pick ups:

This exercise is the main one for strengthening the large gluteal muscles of your hip. It's not uncommon to be a little muscle sore the next day walking down stairs. Surprisingly, this exercise takes very little in the way of equipment. Standing on one foot, pick up a book off a small box by bending at the hip, but keeping your back straight. It will help to bend the ankle, knee, and hip while at the same time looking up toward the ceiling. This one legged squat is more demanding if you don't allow your opposite foot to drift behind the foot you are standing on. Most people will do well to start with two or three sets of ten repetitions on each foot. First timers may want to dip down to just chair level. As you become more accomplished you might try this movement all the way to the floor. Its very important that you keep your back straight, a long mirror can help you see this.

It don't mean a thing if it ain't got that swing…..
Sidelying hip rotations:

This exercise is performed sidelying on a bench or on a firm sofa. To position yourself for the start of this exercise, bend both knees together so they form a 90 degree angle with your back. Position the knees so that they are just barely over the side of the bench or sofa. This allows your feet to clear the side of the bench. Now gently lower your feet toward the floor, then lift them back above the bench or sofa. This gentle swinging motion of your feet off the bench will exercise the strong rotators of the hip. You'll notice that the hip against the bench will become more fatigued then the one above it. Perform three sets of 15 -- 20 repetitions. Individuals with knee injuries may want to perform this exercise from the floor, and not off a bench.

When push comes to shove…
Knee push agaist the wall:

This very simple exercise will help your stability and balance on your skis. It is basically an isometric exercise of the deep hip stabilizing muscle. Stand close to a wall, pick up the closest foot to the wall, and push that knee against the wall. If done correctly, you will feel this exercise in the hip of the leg you are standing on. I recommend starting with three sets of 30 seconds. There you have it, three exercises to increase power with your skiing, skating, or board activities. As a bonus, you may even fit into a pair of jeans better!

Peter Dickinson MS, PT, SCS

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