[Dada]

Hi Thomas et Al.,

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

Is this Iliacus? Psoas? Quadratus Lumborum?

Is there a way to reduce the tightness during skitour?

Topic

[Thomas Summer, MD]

Thomas Summer, MD on January 12, 2022 at 7:22 am #61991

looks like you got tight iliopsoas!? maybe too much forward lean when going uphill?

[Dada]

Dada on January 12, 2022 at 7:34 am #61999

Thx Thomas!

Hm, that existing track was set way too steep, that is correct.

Not sure if I can change the forward lean though.

The same happened to me during freeriding in Fieberbrunn yesterday. I paid attention to my stretching afterwards. Stretching Iliacus helped to stand upright, but there was still a subtle pull on my abdomen. After stretching Psoas, it was fine.

One other thing I discovered, after uphill I have a significant belly. Could this be caused through an anterior pelvic tilt I get during skitouring?

Cheers
Dada

[Thomas Summer, MD]

Thomas Summer, MD on January 18, 2022 at 1:14 am #62288

Do you use a Steighilfe (sorry to all non German speaking people, but I don’t know the english word)? That will even increase the pelvis tilt.
I would recommend stretching the calves and hamstrings. And strengthening back and glutes.

cheerio!
Thomas