Shoulders achy after skiing - what's to blame?

[sweetnsnooty]

Can't figure out why my shoulders and upper back are achy after a day of skiing.

Bad posture or ski poles or perhaps a little bit of both?

I'm 5'4 and am using 46" ski poles per an online guide.

I recently got back into skiing after a long break, been out a total of 3 times so far this year. Perhaps my muscles need getting used to skiing?

Just wondering if I need to change some things...

 

[Robyn]

Ski poles should not be purchased with an online height chart. I have very short legs so if I did that I'd be in a world of hurt. My ideal pole length is just under 45 inches and I'm 5'5". To check your pole length stand with the pole upside down and put your hand under the basket. Look at yourself in a mirror. Is your arm at a 90 degree angle? If so you're good. If it's a slightly bigger angle, not too bad. If it's at a smaller angle then your poles are too big and you're using your shoulders to keep them out of the way. IF it looks good then yes, it may just be an adjustment or posture thing.

 

[DeeSki]

I sometimes suffer from this too. Using your poles too much from pushing yourself along can cause this, so I try to skate on my skis and just use my poles for balance. However, I think the main reason I get this is from gripping my poles too tight when I get nervous. When I catch myself doing this, I just try to remind myself to relax!

 

[Jilly]

I think muscle tension and work out is the primary cause here. Many of us "work out" in the off season for this reason. Try some heat. Alot of poling makes my shoulders hurt too.

Poles - too long. I'm 5'5 and my poles are 40". I'm not sure what online source you used. If anything poles are shorter with the shaped skis. This would contribute to poor posture. Infact too long poles puts you in the back seat. Get them cut to whatever length you see after you do Robyn's test.

 

[sweetnsnooty]

Look at yourself in a mirror. Is your arm at a 90 degree angle? If so you're good. If it's a slightly bigger angle, not too bad. If it's at a smaller angle then your poles are too big and you're using your shoulders to keep them out of the way. IF it looks good then yes, it may just be an adjustment or posture thing.

OK, I think the ski poles are OK, the angle appears a bit bigger - am I getting this right? In the mirror, my arm is slightly lower than a perfect 90 degree angle. If I try the 48" pole, my arm is slightly higher than a perfect 90 degree angle.

 

[Robyn]

Wow, you must be long legged! Your hand is just under the basket right? Sounds like you just need to try to relax those shoulders while skiing.

 

[Lori_K]

OK, I think the ski poles are OK, the angle appears a bit bigger - am I getting this right? In the mirror, my arm is slightly lower than a perfect 90 degree angle.

That sounds about right. Remember, your ski boots and skis will make you a bit taller on the snow, and closer to that 90 degree angle.

Lots of poling and skating on flat traverses can cause aching shoulders. Anticipate the flatter sections and try to keep a little bit of speed going if you can.

 

[MaineSkiLady]

Don't forget to do some simple warming up exercises before you get started, and some nice stretching when you're done. This applies to most of the "working body parts" as well!

 

[frenchgirl]

Ski poles should not be purchased with an online height chart. I have very short legs so if I did that I'd be in a world of hurt. My ideal pole length is just under 45 inches and I'm 5'5". .

Poles - too long. I'm 5'5 and my poles are 40".

Yikes! I am 5'5" and my poles are 48". But they fit me just fine. Anything lower and I feel like I am skiing with kids' stuff.

Even if the poles are fine, you may be exercicing the muscles when you use them and your body is not used to that.

 

[bklyn]

Maybe you are unconsciously tensing up in that area? My shoulders tense up if I am cold or nervous.

 

[Jenny]

With me it was always tension in the shoulders. As I got more comfortable skiing, I relaxed and don't usually have shoulder issues now.

 

[Jilly]

I'm short in the legs!! So my short poles are just fine.

I agree with warm-up and relieving tension. I know if I have to pole alot, my arms will feel it. And my rotorator cuff on the right will be screaming at me!

 

[Jerez]

it can also happen from impact up your arm from too hard a pole plant. When it's from having to skate or pole on the flats too much, it tends to be in the triceps instead of the shoulders.

 

[Kano]

MAJOR confession time here:

Watch out for "pole anchors" -- I know I'm getting to the beyond tired stage when I find myself dragging my uphill pole like an anchor, which does NO good, but it seems I try it by the end of almost every ski day!

(I'd follow it up with a whack upside the head with said pole, but my helmet makes THAT useless too!

Sometimes, I get a case of the "pole anchors" in particularly oh-crap-moments too, like when I find myself on a way too-steep or way too-icy stretch!

Karen in Boise