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#1
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Good shoulder PT for skiers?
Anyone know any good stretches or exercises for shoulder stress for XC
skiers? I'll look up the stanard rotator cuff info but I'm thinking that XC skiers put unique stresses on shoulders. So that they might need some special exercises---possibly PT people who don't really understand XC might not know the best exercises/stretches to suggest. Ideas? --JP |
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#2
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Good shoulder PT for skiers?
On Feb 8, 7:05 pm, jeff potter wrote:
Anyone know any good stretches or exercises for shoulder stress for XC skiers? I'll look up the stanard rotator cuff info but I'm thinking that XC skiers put unique stresses on shoulders. So that they might need some special exercises---possibly PT people who don't really understand XC might not know the best exercises/stretches to suggest. Ideas? --JP My experience only, having spent a lot of time in PT on both shoulders, one after rotator cuff repair surgery, and the other after a broken clavicle, is that a good PT knows how to rebuild the muscles you need in the shoulders. Once I felt ready from the PT program I immediately moved on to double-poling on rollerskis. Lots of it but building up gradually. I doubt it's a question of the PT understanding XC. If they can't help you build strong shoulders, that's a question of their basic competence as a PT. For the PT folks I've been exposed to, the biggest issue for them is simply getting their patients to do the exercises they assign for them. They're quite used to saying "So how are the exercises going?" and getting a sheepish response with eyes averted that starts off "Well, um, I've been pretty busy this week, etc..." They get really charged up about helping you when you do all the exercises and come back for the next visit with detailed feedback about what went well, what didn't, thoughts about what you need to work more on, etc. XC is important to us of course but it's only a small factor in the overall PT process. Work with your PT first to build up strong shoulders and you'll have no worries about whether they understand XC. When I got to the point that XC specificity even mattered, I showed them what I wanted to do and they helped me customize the exercises and pace my progression so that I was continually improving, and not setting myself up for setbacks due to trying to progress to fast. -Mitch |
#3
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Good shoulder PT for skiers?
PS: It seems that the shoulder injury I recently got from just
slipping when I was standing on my skis hasn't affected my skiing. It hurts in a range of motion that the poling action doesn't seem to involve. I skied 1.5 robust hrs today without noticing anything. Altho if I sit and scrunch my shoulders I can make a pain occur. So something got tweaked but poling doesn't bother it. My complaints aren't bad enough to warrant going to the doc at this point---but I'm interested in preventative measures. I googled some and found serious info---but it all spun over to either tennis or baseball pitching. But in general it seemed to involve conditioning in all directions---so maybe I'll just try that. I think I can do such motions with my TheraBand elastics---maybe I just need to brush up on my core or on motions that aren't dominantly used in poling---I'm sure those are fine. I mentioned XC specifics as I've noticed that I seem to have fine shoulder mobility, strength, etc.---but, as I said, sometimes I notice weakness/soreness when pulling a t-shirt off. Maybe that's a standard shoulder issue---but it seems to flare up during ski season. So I was wondering if anyone knew how that kind of weakness relates to XC and how it might be a problem and how to fix it. Also, if I keep up on all-round strengthening (not just going skiing!) maybe I won't be as likely to get hurt when I just slip'n'fall. Ugh! --JP |
#4
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Good shoulder PT for skiers?
On Feb 10, 4:03 pm, jeff potter wrote:
PS: It seems that the shoulder injury I recently got from just slipping when I was standing on my skis hasn't affected my skiing. It hurts in a range of motion that the poling action doesn't seem to involve. I skied 1.5 robust hrs today without noticing anything. Altho if I sit and scrunch my shoulders I can make a pain occur. So something got tweaked but poling doesn't bother it. Well that sounds familiar. I lived with a torn rotator cuff for 20 years and it didn't really bother me when skiing either, classic or skating. Bothered me a lot during various other activities, particularly swimming, though I did still manage to get somewhat proficient at triathlon for a period during that time. Ski poling is pretty much straight forward and back, which you can get away with. Many other activities have a lateral component that rotator cuff sufferers find painful. My complaints aren't bad enough to warrant going to the doc at this point---but I'm interested in preventative measures. I googled some and found serious info---but it all spun over to either tennis or baseball pitching. But in general it seemed to involve conditioning in all directions---so maybe I'll just try that. I think I can do such motions with my TheraBand elastics---maybe just need to brush up on my core or on motions that aren't dominantly used in poling---I'm sure those are fine. There's a variety of theraband exercises that are appropriate, in the proper order, but one of the bigger preventative measures has to do with re-training the muscle firing sequence. I forget the names of the muscles involved, but the gist of it is that when you injure the rotator cuff, you unknowingly pick up a bad muscle sequencing habit that just makes thing worse. What you have to re-learn is to first contract the muscle in your back that pulls the ball downward out of the shoulder socket before you raise your arm. This opens up the joint enough that the bones aren't grinding away at the tendons when you raise your arm. Any decent PT should be able to set you on the right course, but the important part is to start with very low resistance, just the weight of your arm is plenty, and get the muscle firing sequence working properly first. It's easy to overdo it and just make things worse if you try to self-coach this. -Mitch |
#5
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Good shoulder PT for skiers?
Ah---I recall reading some of this---maybe they call it "setting the
scapula" before doing other motion. Yes, it sounds like real PT is called for in case of real injury. Hopefully mine is just irritation at this point. GR: I have also found that regular push-ups are BAD on my shoulder. Maybe it's time for that "perfect pushup" gadget. --JP |
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