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Strained forearm


Jetsetr
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Morning all...

When I switch from “don’t know any better straight arm free skier” to the proper “elbows in, handle low” position I ended up severely straining my right forearm...that was several months ago and it’s still affecting my grip and quickly causes fatigue and pain. I’m right hand dominant, tried changing grip to right hand over but doesn’t feel right...

 

Now that winter is getting close, any suggestions for strength training over our off season to get me back in form for next season?

TIA

Dave

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Interested in this thread. This season I too am having a hell of a time with my forearm strength. By the 4th pass I'm already feeling it. I'm only 36 an this never happened for me in the past...the only things I've done differently this season are, I didn't open water ski, I didn't race MX, and worked way to many hours.

 

And no I'm not going to use clincher gloves.

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@Jetsetr

Unfortunately, it sounds like you've misunderstood some coaching. You should not be using arm strength to keep the handle closer to your Center of Gravity. In reality your arms should be straight and your hands should be relaxed.

 

Some people find the idea of pushing the handle down helps them move their pelvis up. You can't actually move the handle down if your arms are straight but thinking about doing it helps some skiers move their pelvis up. If this works for you great but it's still not exactly the right idea.

 

If on the other hand what you are really talking about is keeping your elbows tight on your vest after edge change then you are more on the right track but I can't figure out how that's going to strain your forearms.

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@Horton - I understand what you’re saying...after rounding the ball arms drop to the hips and straighten out for the pull in the stacked position with elbows in, hips up, ankles flexed forward. On the glides/edge change while standing “tall” elbows are in handle low...in the glide there should be no load until after rounding the next ball. I screwed up and went into the pull from a glide position and strained my Rt forearm big time, took the boat load in the wrong position causing the strain. Now it bothers me every time I ski.

 

Now I have to figure out how to rehab and build the strength backup. I have a tendency to death grip the handle, and no doubt that’s not helping any...sounds silly but was never taught how to have a relaxed grip but still be able to hang on...my excessive handle grip might be a lot of the problem...

 

Its probably similar to arm pump when riding my MX bike...I can manage that but with the MX bike it’s more “guiding” the handlebars vs gripping and steering. Not sure how I can translate that to the ski handle.

Suggestions???

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Lots of good forearm workouts with dumbbells, just do a youtube search and many good ones will come up.

 

I would think 1st and maybe most important, now that your season is over, would be a couple months of rest to make sure its fully healed. Then start some of those workouts if you think.

 

On the heals of the injury, there could be some tendinitis. Again, with the off season, some rest will help. Then there are some forearm workouts that are particularly good for tendinitis.

 

But as horton mentioned, with proper position you shouldn't be straining your forearms. If fatigue is an issue, next season try some different diameter handles. Against most advise, I went to a smaller diameter handle, as the larger was causing me forearm fatigue. A bent radius handle may help if tendinitis is an issue. For those of us skiing at slower speeds, there is a little more drag than someone skiing at 34mph, so fatigue can be an issue depending on handle size, but work on relaxing the forearms.

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@Jetsetr I'm going to say that the only advice you should accept from this forum on a real injury is the advice to go see a sports medicine specialist

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@Jmoski: first off this injury was self induced- Totally wrong position for a cut...I hurt it on the second set I did, and like a dumb ass I went for a 3rd set. Couldn’t get out of the water because I couldn’t hang on-again, no ones fault but my own. It really swelled up that evening and I couldn’t hold a pencil/write my name for about 2 days...since then when I ski it bothers me to some degree. Skied “gently” into fall, and other than some minor annoyance it was ok. Due to my work sked I haven’t skied for about 2 1/2 weeks. It really bothered me yesterday. A Dr visit is more than likely going to happen. I ski anywhere between 22-32 mph depending on what I’m working on, and as you stated slower puts much more load on. I think it was more improper technique, death grip on the handle and now a lack skiing to keep the strength up. Tendinitis is a real possibility. I skied behind a different boat and used a different handle yesterday- it could have been larger diameter than mine...
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@Jetsetr - I’ve made the mistake of taking that second set after an injury as well.

 

For me, getting a proper diagnosis and rehab program from specialists has helped me fully recover from serious injuries. The specialists will give you a rehab program to break up the scar tissue, restore range of motion and flexibility and then finally strengthen.

 

Unfortunately this process can take time and you have to be diligent about doing the exercises they give you.

 

Good luck - hope you get it resolved.

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I hate to say it but I agee with Horton. Ski to the handle do not try to pull it or hold it in (turn until the handle is on your hip and the ski has good angle then don't take more load/lean than you can hold comfortably).

My wifes forearm was hurting and the partial tear, tore while she was crossing the wakes. Distal bicep tear. You might want to get an mri.

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@Dirt-I held it in...big mistake...TW forwarded me some great wrist/forearm strengthening exercises...

Going to start those and see how it goes...I did some today and can really feel it working the area that’s sore. Of coarse I used the lightest weight and was very gentle...

Thanks for all the insight...

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I did something this spring to my right forearm after not skiing for a several months. It was getting worse every time I skied so I ended up taking off from skiing for a few weeks until it felt better. No problems after that. I tend to overgrip the handle early in the season. I think this plus lack of exercise is what caused it.
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@Horton...agree 100% with seeing a sports medicine specialist and will do so. I have an awesome surgeon/specialist that put me back together after I shattered my left leg below the knee in 2008.

 

I’m a firm believer that knowledge is power. I don’t see any harm in seeing if other skiers have had the same or similar issue, and hearing what they’ve done to alleviate the issue. Gather as much information as possible from many sources and make a logical decision on a coarse of action.

 

I do appreciate your concern as well as the others on this forum...

Regards...

Dave

 

 

 

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Once you get some rest this winter and your arm heals up I can highly recommend the Captains of Crush grippers. Another baller recommended them to me 2 years ago when I got the handle slowly ripped out of my hands many times in a row. I trashed my grip for a week. I learned that my cheap handle and a direct drive do not mix and so I got a better handle shortly after that.

 

As and older guy i used these grippers over the last few winters to give me really strong grip and it keeps my forearms strong as well. I have moved up 2 sizes on the grippers and my hands and forearms got stronger. Don't over do it though - i found doing 1 day on and 2 days off worked well for me.

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Indoor rock climbing if you have access to that. That will strengthen your forearms big time and way more fun than the gym. There’s nothing like it to strengthen your grip and forearms, besides waterskiing of course! If you do, progress slowly because you could also injure your forearms and make it worse. I like bouldering, most indoor rockclimbing gyms have a bouldering section. It requires more brute strength than endurance and you don’t need someone to spot you because you fall on a thick matress from a max height of 15 feet. Its short but more intense routes to the top of the wall. I enjoy it very much and it works.
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I had a sore forearm the last six weeks of ski season too. Three weeks into season end most of the pain is gone. At its worst I couldn’t hold the rope when on -side wake crossing (sore right arm, RFF). In fact my right arm was needles and pins when walking and my pinky finger was numb constantly! Probably had some rough pull outs and high side falls but nothing memorable.

Time has healed things 99% but to avoid re-occurance I’m also wondering if my hands are still too high and my handle “death grip” are contributors to the pain.

When exactly are your elbows pinned to the vest...at the beginning of the stack, at the white water or directly behind the boat?

Photo is free skiing 51 Air. About the same water temp!

8alugllynuyh.jpeg

 

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