Upper-thigh pain can ruin your day on the ski slopes. A number of factors increase your susceptibility to this problem. These may include muscle imbalances, posture and stance, ski length, boot fit, ski technique and terrain choices. Since many of these factors are interrelated, ski instructors often find it necessary to determine the root cause of the pain. Correcting at least two issues usually solves the problem.
Misconceptions
Body builders and other strong, fit people sometimes get a rude awakening during their first ski lesson. They assume that their powerful leg muscles will shorten the learning curve, but this is not always true. Modern skiing involves balance, finesse, fine-motor movements and the ability to let your body surrender to the forces of gravity. Skiers who try to "muscle" their way down the hill are working against modern ski design, and soon become fatigued.
Modern Ski Function
Your grandfather probably used 215 cm skis, which did require some muscle power. When shaped skis came along in the 1990s, they revolutionized the ski industry. Most shaped skis are between 120 and 185 cm long, and have a shapely sidecut. If modern skis were women, people would describe them as having an hourglass figure. They have small waists, and wider tips and tails.
Whitetail Resort ski instructor Rusty Carr explains that shaped skis turn simply by tipping them on to their edges. They require far less steering and muscle power than their straight ski descendants. Novice skiers, who have not yet mastered the tipping and carving technique, may be skidding and steering their turns, causing upper thigh muscle pain and fatigue.
Effects of Posture
The skier in the photo is in a classic "backseat" alignment. Her hips are over the tails of her skis, which is why she needs to bring her hands so far forward to compensate. She is basically holding a squat position, which will eventually cause extreme upper-thigh pain. Her skis are flat on the snow, in a very slight wedge position, which may indicate an advancing skier who found herself on a trail too challenging for her abilities. Fear is one of the many reasons for the backseat position. The skier literally pulls away from the slope. The position, unfortunately, will not improve her confidence. Her weight is on the tails, which minimizes her control over her movements. Since her center of gravity is not over her feet, she is in an unbalanced position making it likely that she will tense her thigh muscles to gain stability. Aspen ski instructor Weems Westfeldt, author of "Brilliant Skiing," explains that this is bracing, as opposed to balancing. Bracing implies tension and tension implies pain.
Equipment Considerations
Skis that are too long for your height, weight and abilities might cause you to muscle your turns. Proper boot alignment is also essential for comfortable, efficient skiing. Boot alignment, also called canting, differs from boot fit. Alignment pertains to the forward lean on your boot. If the boots have too much forward lean, your body automatically overcompensates and assumes a backseat stance.
Prevention/Solution
Weak hamstrings and potassium loss through dehydration may also cause upper-thigh pain. Many people have a muscular imbalance, with quadriceps significantly stronger than their hamstrings. This makes the quadriceps instinctively take on the working load during skiing, which eventually causes overuse and burnout. Perform extra hamstring exercises such as prone, standing and seated leg curls. High-altitude skiing may also cause dehydration, which, according to the "Merck Manual," may cause potassium loss. Mayo Clinic experts explain that low potassium may cause muscle pain.
Member Comments