Telemark Talk / Telemark Tips Forum

By about day 25 this season, my 68 year old back and knees were getting pretty sore.
I've found two simple exercises that have solved it for me, and as an added bonus, I'm off ibuprofen!

The first issue was lower back pain and tightness. I stumbled upon this exercise looking for solutions and it was amazing.

The title is "How to Fix “Low Back” Pain (INSTANTLY!)"
I was skeptical, but after the 3 minutes or so it took to do the exercise, it did indeed completely remove my back pain.



It's the kind of pain I also get early season mountain biking, so it's part of my daily routine.

The knee pain was mostly in my right knee and I figured it could be due to the fact that my right patella doesn't move nearly as freely as my left, so I started trying to free both up more, so that they can track properly.



Today was day 49 skiing. I got in 12 hard bump runs today (I usually get in 8 or so, so I'm probably over 250 bump runs for the season) and a couple of groomers, and I'm gassed. But I'm not in pain and I expect I'll be hitting the runs tomorrow without issues.

THANK YOU!

The back pain came out of nowhere and has been bugging me for six months.
Can’t thank you enough!

Stephen wrote: ↑

Thu Feb 04, 2021 11:58 pm

THANK YOU!

The back pain came out of nowhere and has been bugging me for six months.
Can’t thank you enough!

Isn't it amazing? I wish I'd found it sooner....glad it worked for you!

I just do it every day now, before and after skiing.

I wonder if that is the pain I get early season paddling. Keeping up with the Hobies isn't for the faint of heart.

This is the second time in a month where this sort of “fix” has worked for me.

The first time I over stressed my groin muscle (forget name).
Found fix (gotta love the internet) was to squeeze something between my knees (ball, pillow, whatever) 10 times with short hold.
Then, do sustained squeeze with max exertion for 45 seconds.
First time doing it, pain gone.
Kept at it a few days and solved.

This with the back pain cements that technique for me.

I get a pain in my right shoulder, sort of base-of-neck / back-top-of-shoulder when XC Skiing.
(I try to keep my hands and shoulders low, so that’s not it, I don’t think.)
I just need to figure out which muscle it is and what it does, so I can try the same technique.

I'd be interested n seeing the knee video.

bark-eater wrote: ↑

Thu Nov 03, 2022 6:57 am

I'd be interested n seeing the knee video.

Yes me too @Montana St Alum !
Thanks

....and adductor/hip flexor pain.

Ah, the joys of pushing a 70-year-old body!

Opening up new runs at Park City. Unskied after exposure to "crustification" - sun-cold-sun, repeat for a week.
Got some Adductor strain and this has helped. I'll add it to my regimen.

I had same issue beginning of the season one year.
Hurt like heck.

I did find a “hack” that worked to alleviate discomfort and get me functioning again.
Wish I had the direct link to the original content, but I posted about here:
viewtopic.php?f=1&t=3699&p=37482&hilit=Groin#p37482

Also, I have been doing Sumo Squats that really work that area and feel like a good stretch. Important to get the movement dynamics right for that to really work.