Hip tightness through ski mountaineering

  • Creator
    Topic
  • #61994
    Dada
    Participant

    Hi guys,

    Yesterday, I did an extended skitour. After the skitour I had problems to stand fully upright (little hip hinge all the time). I had felt that tightness very often before but this was a new level (that tightness actually impairs my skiing abilities downhill as well). What helped a little, is to stretch the Iliacus at the summit.

    Is this Iliacus? Psoas? Quadratus Lumborum? All of them?

    Is there a way to reduce the tightness during skitour?

    Cheers
    Dada

Posted In: Injury & Rehab

  • Participant
    Jim Prager on #62018

    Hi Dada,

    I’ve had this happen on occasion.

    For me, it has occurred when I significantly step up the elevation gain of my tours quickly at the start of a season. In the field, I have “rolled” my hip flexors and quads with my skip pole and used the classic lunge stretch while squeezing my glutes hard. This seemed to help.

    At home, I followed up with a soft ball on the iliopsoas, quads (esp. rectus femoris), and TFL.

    Hope this helps,
    Jim

    Participant
    Dada on #62039

    Thx, I’ll try this.

    Dada

    Participant
    Pete Dickinson MS,PT on #63077

    After prolonged sitting is it difficult to stand straight, or is it just with a lot of hip flexor activity?
    Cheers,
    Pete

    Participant
    Dada on #63088

    Hi Pete,

    Just with a lot of hip flexor activity.

    Dada

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