Hip Flexibility in Skiing

Have you ever tried to learn some specific ski technique but was unable to perform it no matter how much you practiced? Sometimes there are physical limitations that prevent our body from certain movements.

We will look at the importance of flexibility in skiing. This post will focus specifically on joint motion at the hips. For most of us, flexibility is often over looked; especially those of us who work in sedentary jobs, or jobs/hobbies that put us into long term static positions (eg. skiing). Activities that put us in static positions for long periods at a time can have a profound effect on your muscular and skeletal system. These effects can include reduced range of motion at the hips, reduced muscular strength, and mal-alignment of your spine.  Having a functional range at the hips can decrease the risk of injury and improve your skiing.

Let’s first look at the hip, a bit lower than most people think; not at the top of your waist, but a bit lower. It is a ball and socket joint; which allows for a wide variety range of movements. If you locate the top of your hips then place your palm a bit below on it, move your thigh around, you should feel something moving under your hands. That is where your hip socket is approximately.

These movement ranges are approximate. There will be people outside of these norms as well.

Let’s look at a few examples of how these motions contribute to skiing.

Flexion: Not usually restricted in most people. Instead, the hip flexors are usually shortened reducing potential strength and hip extension. (Skiing most often puts into a shortened hip flexor position). Shortened hip flexors cause the pelvis to tilt forward. 

The problem with a rotated pelvis is its’ attachment to your spine. It causes you to have an increased curvature. This position itself is not a bad thing if intended as it can give great stability to your spine (Think dead lift at gym). Try rotating your pelvis forward and see how much you can bend your body to the side.

Pelvis with posterior tilt: image below. Try to side bend and see if you feel or notice a difference.

*A side note that a forward tilted hip leads to internal rotation of the femur, which can lead to pronation in your foot. But we will look at that some other time. *

Extension: can be limited due to tight hip flexors. It can make it difficult to stand up strait. Meaning your quadriceps muscles are always used. If you try to extend your hips while having tight hip flexors, you end up rotating your pelvis forward.

Adduction: reduced range of this action will result in the inability to bring your leg towards your other leg. This motion is not often restricted.

Abduction: Reduced abduction, which may be the result of weakened abductors (gluteus medius and minimus), or over shortened adductor muscles resulting in a muscular imbalance. High ski edge angles will require the legs to be able to abduct to some extent along with flexion.

Internal rotation: Can be and often restricted due to shorted lateral rotators and deep hip flexor. Lack of rotation will limit your ability to turn your skis under your body.

I remember in a ski camp one year a student was trying to perform short turns but was unable. A quick assessment showed that the student was unable to internally rotate their left hip. The result of not being able to internally rotate was that the leg was not able to turn right without the body following along. In ski terms, the student was not able to create upper and lower body separation. Long story short, that student ended up with knee pain due to trying to rotate using their knees instead. A few weeks of stretching was able to resolve this issue.

Internal rotation is decreased with a forward pelvic tilt. In fact, range of motion is decreased in all ranges.

External rotation: External rotation is typically greater than internal rotation. However, both external and internal rotation is equally important if you are trying to keep your body facing down the hill while turning the skis under your body.

Let’s look at how you can increase that range. These are typical stretches and there are many ways to stretch these muscles.

In conclusion, flexibility can play a large roll in skier movement. 5-10 minutes a day with some simple stretching can improve your skiing as well as reduce your chance of injury. Remember, it's not always you who can't learn how to change your skiing; sometimes it's your body!