 Poster: A snowHead
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OK - so this year I've swapped gym work for cycling. I've been cycling on my mountain bike - lots of hills etc. 3 x week, 15miles on average each time. So when I went skiing last weekend I was surprised to feel my 'outside' thigh muscles aching - sort of where the seam in your jeans is. I've never had this problem before, so (apart from telling me I'm a bad skier) am I not doing enough exercise or should I be going back to the gym as well?
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Obviously A snowHead isn't a real person
Obviously A snowHead isn't a real person
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It's your "stabiliser" muscles: abductors and adductors (outer & inner thigh).
These aren't really conditioned through cycling so you'll have to get to the gym as well.
Try doing one legged squats/lunges, wobble board etc...
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Well, the person's real but it's just a made up name, see?
Well, the person's real but it's just a made up name, see?
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I do a lot of mountain biking too. It certainly prepares you in terms of aerobic fitness (it's far harder than recreational skiing in this respect), but it doesn't use exactly the same leg muscles. I've been training on the Skier's Edge machine for the last month, so I'll see how that helps next week. Those outside thigh muscles you mention feel stronger, so I hope it's working.
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You need to Login to know who's really who.
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Anyway, snowHeads is much more fun if you do.
Anyway, snowHeads is much more fun if you do.
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You'll need to Register first of course.
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Some time on a wave machine will help build these muscles and will maintain your cardio levels.
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erica2004, you can also do activities on the cable machine, just ask a gym instructor to show you how to work on abductors/adductors, these are especially beneficial as i find they work on core stability and balance as well
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You'll get to see more forums and be part of the best ski club on the net.
You'll get to see more forums and be part of the best ski club on the net.
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I think erica2004 might be describing her ITBs (which do get tight from cycling unless you mix it with other things.) If so, some foam roller action (and the attendant agony) may be called for.
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Arno, anything but pilates 
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snowHeads are a friendly bunch.
snowHeads are a friendly bunch.
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erica2004, The basic leg exercises I do are
1) Leg extensions for quads(front of thighs). Don't fully extend the leg or lock out the knee.
2) Leg curls for hamstrings(back of thighs)
3) Adductor and abductor strengthening using the machine where you sit down.
4) The stepper seems to work aswell so long as I stand upright so as to not support my weight on the handle bars and push down hard with each leg. I don't fully extend the leg because it might be potentially damaging.
I also do squats with light weights for muscle endurance.
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And love to help out and answer questions and of course, read each other's snow reports.
And love to help out and answer questions and of course, read each other's snow reports.
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| Arno wrote: |
| I think erica2004 might be describing her ITBs (which do get tight from cycling unless you mix it with other things.) |
ITBs?? Not a muscle group, but a syndrome.
ITBs usually manifests itself as a sharp pain, not an ache.
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You know it makes sense.
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Thanks - I used to do the adductor/abductor/squats in the gym so I must make sure I do these again.
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Otherwise you'll just go on seeing the one name:
Otherwise you'll just go on seeing the one name:
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Rowing works my abductors - and how...ouch!
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Poster: A snowHead
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Obviously A snowHead isn't a real person
Obviously A snowHead isn't a real person
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laundryman, I don't count turns, I only measure time. I usually do 2 or 3 stints of 10 mins, varying intensity as I feel like. Also got a Concept Rower and bike machine, but they see less action approaching ski season. Been ramping up my time on the skier's edge over the last 6 weeks. Not been out much on the mountain bike due to weather and work. Off for some real snow action at the weekend 
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Well, the person's real but it's just a made up name, see?
Well, the person's real but it's just a made up name, see?
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You need to Login to know who's really who.
You need to Login to know who's really who.
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| Quote: |
ITBs?? Not a muscle group, but a syndrome
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I beg to differ, there is the Tensor Fascia Lata muscle at the top. ITB pain can be brought on by intensifying activity load either through hillwork or increased pace on the flat. erica2004, when did your outer thigh ache make itself apparent - while you were skiing, evening or next morning?
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Anyway, snowHeads is much more fun if you do.
Anyway, snowHeads is much more fun if you do.
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Martin Nicholas, Whilst I was skiing and the muscles were then sore to touch in the evening. It did get easier over a few days. I think I just mucked up my pre-skiing exercises. The muscles that were sore are were in the midway point between my hip and knee.
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You'll need to Register first of course.
You'll need to Register first of course.
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laundryman,
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I can't quite see how.
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As RandomSkier said on another thread, it's like doing masses of squats. Quads, hamstrings, calf muscles, abductors and glutes, it feels as though it's working them all. But not particularly the adductors, I don't think, at least it doesn't feel like it, or maybe a bit, RandomSkier would know better.
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| Martin Nicholas wrote: |
| Quote: |
ITBs?? Not a muscle group, but a syndrome
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I beg to differ, there is the Tensor Fascia Lata muscle at the top. |
ITBs stands for Iliotibial band syndrome and therefore not a muscle group but a syndrome.
I agree that the illotibial band is tissue attached to the Tensor Fascia Lata muscle, but not sure why you beg to differ from the initial statement??
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| Hurtle wrote: |
| Rowing works my abductors - and how...ouch! |
Aren't we talking about the muscles that moves our legs left and right, when viewed from a standing position?
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You'll get to see more forums and be part of the best ski club on the net.
You'll get to see more forums and be part of the best ski club on the net.
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Yes, I can't think how rowing would particularly work the abductors either, not unless you fail to have both legs parallel. You don't necessarily need a machine. I just stand up and raise one leg up sideways, then lift it from a lifted position. So it works the abductor AND gives a good balance workout. If it starts to seem too easy, do it with your eyes closed.
And a roller on that ITB is very good too. I found some very sore spots initially, but they've now gone, after a bit of rolling. The ITB is defined on an orthopaedic website as follows:
[i]The iliotibial band begins at the hip and extends to the outer side of the shin bone (tibia) just below the knee joint. The band functions in coordination with several of the thigh muscles to provide stability to the outside of the knee joint.[i]
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danjunk, ITBs is Iliotibial bands(plural), not to be confused with ITBS(syndrome)
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snowHeads are a friendly bunch.
snowHeads are a friendly bunch.
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And love to help out and answer questions and of course, read each other's snow reports.
And love to help out and answer questions and of course, read each other's snow reports.
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DB, i didnt reallise there wre so many pictures of me on the internet 
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that's horrid - yuk
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You know it makes sense.
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The width of his thighs are certainly going to cause inner tip lead.
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Otherwise you'll just go on seeing the one name:
Otherwise you'll just go on seeing the one name:
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id be more concerned about chafing 
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Poster: A snowHead
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it's debatable whether it is possible to stretch the ITB or not, but it would be worth attempting to stretch TFL and glut max (which attach to the ITB), and quads and hamstrings - you can find some stretches online. also, try massaging along the length of the ITB at the outside of your thigh, and trigger pointing (find the most painful spots and apply pressure with your thumb until the pain eases off). apply an ice pack after cycling too. also, if you have pronated (flat feet), that can put more stress on the ITB so some orthotics for arch support could help.
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FAQ
. Also see this exercise on the power plate 
