7 Tips For Sore Legs After Skiing
Whether you're a seasoned skier or a novice hitting the slopes for the first time, muscle soreness can dampen your experience. As a company with a decade of experience helping outdoor enthusiasts, we’ll share with you everything you need to know about sore legs after skiing and five tips to help.
Sore Legs After Skiing
Skiing is a downhill sport which ends up putting most of the stress on your legs. It's not uncommon for skiers to experience sore legs immediately after or the following day of skiing.
Understanding the causes of this soreness is essential for both prevention and effective treatment. Here's a detailed look into why your legs feel sore after skiing and how to address it.
Is It Normal To Have Sore Legs After Skiing?
Yes, it's not only normal to have sore legs after skiing or snowboarding, it’s very common. This is a common experience for many skiers, ranging from beginners to the seasoned.
Ranging from beginners to seasoned skiers, the level of your soreness is likely related to how often you ski, how intense you ski, and how much muscle you’ve built in your legs.
Why Are My Legs So Sore After Skiing?
Several factors can contribute to making your legs sore after skiing.
Strenuous exercise, as with skiing and snowboarding, can fatigue and break down the tissue in your muscles.
Potential factors of how your legs are so sore after skiing:
- Lactic acid buildup
- Muscle overuse and strain
- Microtears in muscle fibers
- Dehydration and electrolyte Imbalance
- Cold weather Impact
- Inadequate conditioning
Recognizing these sore leg factors can help you take proper measures and techniques to reduce soreness and enhance your skiing experience.
What Muscles Should Be Most Sore After Skiing?
Your legs will likely be most sore, specifically the quadriceps with the knees constantly bent for skiing. Even walking around in ski boots will work your quads before you hit the slopes.
What muscles could hurt after skiing:
- Quadriceps
- Shins
- Abs
- Calves
- Glutes
- Hamstrings
- Back
Other lower body parts can be sore including your shins, abs, calves, and sometimes back.
7 Tips For Sore Legs After Skiing
Skiing will certainly test your endurance and strength, leaving many with the dreaded soreness!
To help you relieve and soothe your sore legs, we’ve done extensive research to provide you with the best solutions to your discomfort.
7 Tips For Sore Legs After Skiing:
1. Pre & Post Ski Stretching
Stretching is crucial after skiing, and keep even help to do beforehand. This can help prevent muscle stiffness and alleviate soreness.
Focus on stretches that target your quadriceps, calves, hamstrings, and glutes. Gentle, sustained stretching for at least 30 seconds per muscle group can significantly improve flexibility and lower muscle tension.
If you know yoga, incorporating poses that work the legs can also be beneficial. For specific stretches, Outside Magazine details the best ski stretches.
2. Massage
Massaging is a proven method and therapy to alleviate muscle soreness. One study found massage to be 30% effective for alleviating soreness and reducing swelling.⁴
With benefits including everything from improved circulation to decreased muscle stiffness, book a massage at your ski resort hotel or a nearby spa after skiing. You’ll feel much more recovered the next day!
3. Hydrate Adequately
Not only will the dry, high-altitude ski slopes potentially lead to dehydration, you’ll deal with lactic acid. As a byproduct of exercise as with skiing, lactic acid will build up in the body especially in the legs and thighs.²
Drinking water will help flush lactic acid out of the body, and also supply the oxygen needed for the blood and muscles. Hydrate adequately by drinking before, during, and after skiing. Experts recommend consuming half an ounce of water per every pound of body weight each day.
TIP: To help enhance hydration, add sea salt (naturally containing minerals) to your water or food, and take Zaca’s hydration chewables to help hydrate and revive the body.
4. Foam Roller
Foam rolling, considered a form of self-message, has become a go-to method for athletes and fitness enthusiasts. Much like massage therapy, it has a multitude of benefits for muscle recovery and even flexibility.⁵
Whether traveling with a foam roller or seeking out a hotel with a fitness center containing them, this can be a great way to start and end a ski day.
5. Proper Rest & Sleep
OrthoCarolina considers sleep as the secret ingredient to recovery.⁶ Never underestimate the power of good rest and sleep to speed up your muscle recovery time and minimize leg soreness.
Aim for at least 7-9 hours of sleep at night during your ski trip. In addition, if you get plenty of natural sunlight during the day you can help your body with melatonin production at night.
6. Use of Heat and Cold Therapy
Alternating between heat and cold therapy can aid in muscle recovery and soreness. Cold can help reduce inflammation, swelling and even injuries. Hot can help loosen and relax muscles, while increasing blood flow.⁷
Whether cold baths and ice packs, or hot saunas and heating pads, use these as therapies after skiing or throughout your skiing trip to help with any leg soreness.
7. Glutamine Supplementation
As an amino acid found in the body, glutamine plays a vital role in the muscles and performance. Research proved glutamine glutamine to speed up recovery and diminish muscle soreness after exercise.⁹
By incorporating these seven tips for sore legs after skiing, you can enhance your recovery and make your skiing adventure a much better experience.
Glutamine Supplement For Recovery
A revolutionary chewable supplement, Zaca is designed to boost your recovery and bounce back faster. Each berry flavored chewable is filled with key amino acids including glutamine, for improved athletic performance, reduced fatigue, and muscle support. Whether an avid skier or just a mountain resort traveler, Zaca is your secret weapon. Take 2-4 chewables per day while skiing, or as needed. Try Zaca’s chewables supplement today and recover faster.
SOURCES:
1. Even the U.S. Ski Team Gets Sore, Here’s What They Do to Recover
https://www.skimag.com/performance/fitness/recovery-exercises-for-skiers
2. Lactic Acid: What It Is, How To Get Rid Of Lactic Acid
https://recoupfitness.com/blogs/news/lactic-acid-what-it-is-how-to-get-rid-of-lactic-acid
3. The Best Stretches to Do After Skiing
https://www.outsideonline.com/health/training-performance/best-stretches-after-skiing/
4. Effects of Massage on Delayed-Onset Muscle Soreness, Swelling, and Recovery of Muscle Function
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1250256/
5. Reasons why you need to use a foam roller
https://www.everyoneactive.com/content-hub/fitness/10-reasons-why-you-should-use-a-foam-roller/
6. Sleep: The Secret Ingredient of Injury Recovery
https://www.orthocarolina.com/media/sleep-the-secret-ingredient-of-injury-recovery
7. Hot Or Cold Therapy: What’s Best For Muscle Recovery?
https://www.henryford.com/blog/2018/08/hot-cold-therapy-whats-best-for-muscle-recovery
8. L Glutamine Powder Best Brand: Zaca
https://zacalife.com/blogs/blog/l-glutamine-powder-best-brand
9. The Influence of Oral L-Glutamine Supplementation on Muscle Strength Recovery and Soreness Following Unilateral Knee Extension Eccentric Exercise
https://pubmed.ncbi.nlm.nih.gov/25811544/
