If you’re a skier or snowboarder, I think we can all agree that we know that feeling of being unable to walk up our lodge stairs, sit down on a chair, or bend over to do our boots up after day 1 of being on the slopes! This soreness that you experience in your calves, quads, and glutes comes from too much unaccustomed exercise and is known as Delayed Onset Muscle Soreness (DOMS). Below are some tips to help you minimise DOMS:
MOST IMPORTANTLY: There is no substitution for good preparation.
The best way to minimise DOMS is strengthening exercises and specific preparation. If you would like a specific tailored program, contact our reception team and they can book you in with someone to help. But…if you haven’t got around to the preparation, try to do the following to help yourself.
Hydration: On average we should consume about 2-3L of water per day. At the snow, you must remember you’re spending a full day exercising so be for sure to have more water than usual.
Magnesium supplement: Magnesium is a fantastic supplement to help support our musculoskeletal function and improves our ability to recover after exercise. (As always, consult with your healthcare practitioner before taking magnesium.)
Warm up: Active stretches are a great way to get our muscles ready for those first fresh powder tracks. Complete the following before clicking or strapping the boots in:
10 leg swings forward and back.
10 leg swings side-to-side.
10 standing Trunk rotations to each side.
Stretch when you finish:
- Stretch your glutes:
- Stretch your calves:
- Stretch your Hamstrings:
- Stretch your quadriceps: