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Shoulder strengthening vs pole plant stress

post #1 of 8
Thread Starter 

Last winter my shoulder hurt. Not doctor bad but enough to make me whinge. I think it started from too aggressive a pole plant - perhaps to avoid a fall or maybe using too much pole plant to force a baby helicopter. Certainly, pole plants aggravated it the rest of the season. PT and rubber bands helped a bit but it's still a bit sore.

 

Any ideas on exercises that would build muscle specifically to make pole plants not hurt?

 

Thanks, Eric

post #2 of 8
Eric, for different reasons unrelated to skiing, I had some pretty kinda sorta bad shoulder issues for awhile. In the end, I got things sorted out in the gym by weight training (dumbells) with relatively light weights while working through a large range of motion to strengthen the muscles around the rotator. It took a while, was painful at times, but am now pain free. Dumbells allow for a multitude of variations of twist, grip, angles, etc. for myself, I don't dally, and a 'set' isn't repeating the same lift for more than 12 reps rest, 12 more of the same etc... in the traditional way, but a series of different motions of 10-12 reps (one set of each) including flys, reverse flys, presses, etc... That make more of a circuit with very little rest between each movement variation. The idea was/is to work quickly and rigorously through a wide range of motion. Seems to have worked very well, and over the course of a year, was able to vastly improve overall shoulder strength and stability. Should help your water skiing too!

Of your pole plants are painful, I'd also try a set of adjustable poles like a Leki Vario and play a bit with length. Long poles can hurt. If you find yourself leaning on them a bit when making short turns, then you're probably a little back and in, though impossible to say without seeing you ski.
post #3 of 8

Exercises that may help in the gym:

 

Pull-ups

Band pull-aparts

Band face pulls

YTWL's with dumbbell (search on YouTube)

Shoulder press (dumbbell, or barbell if you are advanced in weight training)

Push-ups

Barbell/dumbbell rows

Deadlifts

 

Basically anything that helps you improve your posture and shoulder strength/positioning. If you sit at a desk all day (like I do) you may have postural issues.

post #4 of 8
Thread Starter 

It looks like I need dumbbells. Thanks guys for the ideas.

 

The waterskiing is pull focused and my off water training is OK for that. But the push strength is something I've neglected. I hate pushups (they hurt the arthritic joints) but I'll try. The general dumbbell strengthening looks like a straightforward exercise that I can fit into my day. And buy a fresh set of bands.

 

My poles are a bit on the short side. I might be a bit lazy on flat hills but my poles work hard (and reasonably well) on the steeps and bumps. Maybe they drag dorkily in powder - especially if I need a bit of help steering back on balance. I do get back occasionally and push with the poles out of trouble. But some pre season strengthening and maybe some new poles is a lot easier than learning to ski properly!

 

Thanks for the internet help - maybe we can get together if you guys get to Squaw.

 

Eric

post #5 of 8
Don't pole plant ! I stopped pole planting decades ago. I only pole plant when i am scared.
post #6 of 8
Quote:
Originally Posted by timski2 View Post

Don't pole plant ! I stopped pole planting decades ago. I only pole plant when i am scared.


I never started.  I don't need no Schtinking pole plants. ;)

When I have tried pole plants, they hurt my wrist, not my shoulders.  You must be doing it wrong; If it hurts, don't do it.

I'm really fragile, and seem to be able to injure my shoulders simply by falling on them, so I have some experience.  Physiotherapy was very helpful the first time, and the time after that (without instruction, just from memory).   What I did for the last shoulder injury was my karate kata (forms to some of you), but as a Tai Chi set.  

 

:ahijack:BTW anybody seeing me do karate kata, even when I'm not doing it like Tai Chi, thinks I'm doing Tai Chi.  Funny that.

post #7 of 8

your pole plants should be lite for the most part. Not sure what is hurting as your shoulder is a joint that is comprised of a vast combination of muscles, ligaments, tendons, cartilage bones and nerves.  

post #8 of 8

I do lots of pole plants, especially in bumps.  But I also use poles in x country skiing (ski skating) and BC skiing.  Switching to carbon fibre poles for all of these skiing forms has helped a lot.  They are stiff, but do not seem to transfer jarring as much. 


Edited by canadianskier - 10/25/13 at 11:39am
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