Hips Don’t Lie | Why Having Strong Hips is Important for Figure Skaters
The gluteus medius, perhaps an often-overlooked muscle compared to its widely known friend, the gluteus maximus, is considered by physical therapists to be one of the most important muscles for figure skaters. It is responsible for stabilizing the hip joint and pelvis as well as internal and external rotation, and abduction. The gluteus medius connects the hip joint to the pelvis. Since skating involves a significant amount of weight transfer from one leg to the other, there are several muscles working simultaneously to maintain proper alignment of the lower extremities (hip, knee, ankle, foot). You can look to the gluteus medius for controlling the alignment and stability of the lower extremities.
In figure skating, the gluteus medius helps keep the hip in proper alignment so it does not drop when performing turns such as three turns or brackets. If the hip drops, the skater may not be able to maintain the edge into or out of the turn which would alter the cleanness of the turn. Also, the stabilizer muscle plays a critical role in the jump take off. If the hip drops on the take-off of the lutz, for example, the skater could end up on the inside edge resulting in the “flutz.” When a skater is in a landing or stroking position, the proper alignment of the knee is to track over the second and third toes. If the knee is out of alignment, pressure is placed on the knee (and ankles), which could result in injury.
Having balance and proper alignment of the lower extremities will result in better control in your jump landings, control of your turns, and proper positioning of the take-off. Additionally, and perhaps more importantly, proper alignment reduces the risk of injury.
Off-ice training which focuses on strengthening the gluteus medius is beneficial for success on the ice. A few exercises that target this stabilizer of the hip and pelvis include:
1. Standing Side Hip Extensions: Place a resistance band above your ankles. Stand on one leg and lift the free leg to the side and return back to a neutral position. Repeat on both legs.
2. Standing Back Hip Extensions: Place a resistance band above your ankles. Stand on one leg and move the free leg backwards and return back to a neutral position. Repeat on both legs.
3. Sideline Leg Lifts: Place a resistance band above your ankles. Lay down on one side so the whole body is in a straight line with the face, bellybutton, knees facing forward. Lift your top leg keeping a straight line between the feet and return to a neutral position. Repeat on both sides.
4. Fire Hydrants: Place a resistance band above your knees. Place yourself in a tabletop position (both knees and hands on the ground- knees under hips, wrists under shoulders). Gently lift one leg by lifting the knee (keeping a bent knee position) up and out. Return back to a neutral position. Repeat on both sides.
5. Single Leg Squat: Stand on one leg, place the other leg in front of you. Lower down into a squat position (sitting back into your hips) while keeping your knee over your toes. Repeat on both sides.
6. Bridge Ups: Place a band above your knees. Lay on your back. Push your knees out and raise your hips. Lower back down, maintaining outward tension on the band.
To read my article, The ABCs of Jump Landings, visit: https://coachstephaniesiclari.com/in-the-loop-blog/f/abcs-of-jump-landings
To learn more about balance training and off-ice classes, please visit my website.
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