Stretch it out

Get your roll on before you hit the slopes

By Adam Tielinen

2008-01-04

So here we are in 2008. By now you have several weeks of skiing under your belt and are becoming stronger with every new exercise I give you. My goal is to give you the tools you need to become a better skier and possibly teach a family member or good friend what you have learned with each article.

I bet if I was to grab a handful of skiers out there and asked them if they warm-up and stretch before they ski as well as stretched afterwards, a majority of them would probably say no. Many factors, such as lack of time, no space or confusion as to what to do, may cause individuals to skip it all together. Do some jumping jacks, stretch and loosen up before you go out. It will help! From this point on, you have no excuse. So let’s get started with some IT Band Foam Rolling.

The IT (Iliotibial) band is a group of fibers that run along the outside of your thigh. The upper part atttaches with the glutes (your butt) and tensor fascia lata, which are a part of your hip flexor group. The lower part attaches to the tibia, which is just below the knee. Have I lost you yet? It’s function is to help stabilize. With downhill skiing and each swift carve, you are shifting your weight side to side in a lateral fashion which puts this area of the legs to work, big time. With cross-country skiing, the IT band will fire to keep your legs in line as well as stabilized with every stride. Individuals that may have an overworked or inflamed IT band may experience minor knee soreness and/or stiffness. Now don’t get me wrong, I’m not diagnosing your knee pain, I’m just telling you this could be a possibility.

This technique using a foam roller, can help break down some knots and help make this area a little more pliable by increasing blood flow. It’s a great precursor to stretching as well as a cool down exercise after vigorous activity. While doing this exercise, DO NOT roll on the knee itself. Stay between the top of the hip and the knee. Make sure to keep the bottom leg as straight as possible and your toes pointing in the direction you are facing. Use the top foot to help stabilize you and try to maintain normal breathing. Do 10-12 rolls per side will do.

Adam Tielinen is a NSCA-CSCS certified strength and conditioning specialist at Natural Fitness in Falmouth. To learn more about personal training or to purchase a foam roller, contact him at 781-3900 or visit www.naturalfitnessme.com.