| Alleviating Forearm Soreness In Water Skiing | |
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"I CAN’T HOLD ON TO THE HANDLE ANYMORE!" I cried from the water. It is common knowledge that skiing uses leg and back strength, skiing also creates tension in the arms. If this condition is so common how can we alleviate the soreness in our arms.
Water Skiing requires use of the forearm muscles to grip the handle. No matter what kind of handle you own, there is still tremendous stress to the forearms. The two groups of muscles in the forearm are the flexors and the extensors. These muscles contract in order for one to use your elbows, wrists and hands. The flexors attach to the inside of the elbow joint and the extensors attach to the outside. Due to extended use these muscles can tighten and get sore, similar to working out.
If you experience forearm soreness after skiing try these stretches. For the wrist extensor stretch, sit at a table with your forearm supported. Straighten your elbow completely, with your palm down. Gently pull your hand down and towards you with your other hand as far as possible. Hold for 20 to 30 seconds, repeating 3 times. To stretch your wrist flexors sit again with your arm supported. Straighten your elbow completely with your palm up. Gently pull your hand down as far as possible. Hold for 20 to 30 seconds, repeating 3 times.
For added benefits you may want to strength the forearm muscles. The wrist extension exercise should be performed seated, with the elbow at the side (bent to 90 degrees). Starting with a 1 pound weight, hold the weight in your hand with your knuckles upright. Slowly raise (extend) and lower your wrist (flex). Do three sets of 10 repetitions with a minute of rest between these sets. Build up the weights daily until you are lifting 10 pounds. Once you are comfortable with 10 pounds, you can gradually extend the elbow from the 90 degree position towards full extension. If pain occurs, continue the program with the elbow bent. Try again at a later date to extend the elbow with weights. The goal is to eventually lift the weight with the arm fully extended, without pain at the elbow site.
For wrist rotation you should be seated in the same position, rotate your wrist back and forth, as if you were turning a key in a lock with a 1 pound weight. Do three sets of 10 repetitions. Gradually increasing the weight and again changing from a bent arm position to an extended one. Wrist deviation is the third and finally exercise to be performed for forearm strengthening. With your elbow at your side as in the above exercises, turn your wrist from side to side. Your knuckles should be upright with your palm down, turn your wrist towards the thumb side of your hand and then towards the pinky side.
The above stretches should be performed every day at least once a day. The exercises should be started with a one pound weight after doing stretches, performing them 3 to 4 times per week. You should notice a difference in 2 to 3 weeks with a decrease in soreness after hitting the water.
To stretch the wrist extensors, hold arm out with palm facing down. Pull hand down and back towards arm.
To stretch the wrist flexors, hold arm out with palm facing up. Pull hand up and back towards arm.
To strengthen the wrist extensors, brace forearm against thigh with palm facing down. Holding dumbbell, curl wrist up.
To strengthen the wrist flexors, brace forearm against thigh with palm facing up. Holding a dumbbell, curl wrist up.
Jennifer Ward and An Troung A.T.C. are the senior trainers at the C.S.I Performance Enhancement Clinic in Westlake Village, California. They specialize in strength and conditioning of the elite athlete. All programs are sports specific. www.Chiropractic-sports.com
Have you ever experienced forearm pain from waterskiing? Post to the forum.
Article and photos courtesy of Dr. Terry Weyman - www.chiropractic-sports.com
Thanks to Jim Cara for making this material possible.
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Forever In Your Wake,
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- Waterskiing / Wakeboarding Guide