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best remedies for post ski day thigh soreness

post #1 of 19
Thread Starter 

got out on slopes first time yesterday for 4-5 hrs of solid skiing...mostly green/light blue just to warm up and get my technique back...

.afterwords i felt fine but this morning my thighs are somewhat stiff and a bit sore....

one mistake is that i didn't do any stretching afterwords nor  any post ski walking or cycling.

 

that said, however, what are your proven remedies to prevent or dissipate muscle soreness

(esp for the next day) so you can be up and ready asap?

light/moderate bicycling or walking?  ice/heat? stretching?

 

would enjoy reading of proven approaches.

 

 about me:..am 49, intermediate skier.. doing ski fitness too...trying to lose 25 lb as to lessen pressures on lower body

...also going for boot allignment next few wks at whistler's 'top shelf'...hoping to get out 60x this yr and am also

joining 'club linc' at whistler....so trying to be in as good shape as possible to avoid being 'the weakest link' of the group.

 

or is this normal the first few times out?

 

post #2 of 19

best remedy is to keep using the muscles. On ski trips I sometimes  feel a bit stiff the second day but after a run it goes away. If I stay inactive after one days skiing it is always worse. I always think the sitting motionless in a vehicle for hours after a days skiing is the biggest problem.  

post #3 of 19

What I have read and experienced is that the best way to avoid classic thigh soreness after a day or two of skiing is to make sure you get in two or three eccentric exercies beforehand.

 

The best way I found is to do an exercise on the leg press machine where you use two legs to push up a modest weight, then let down slowly with just one leg.  This mimics the eccentric contractions that result in so much soreness. 

 

If I do this just two or three times before a ski trip, I won't really be stronger when skiing like I would with a complete, long-term skiing fitness program, but it certainly reduces that particular (and most noticeable) soreness I used to get on my first few days of skiing.

 

 

post #4 of 19

When it comes to muscle soreness and fatigue, I believe that the "hair of the dog that bit you" approach is second to "bite the dog first".  You're workout ahead of ski season should make the first day of skiing seem easy.  If you are doing that and still have issues, it's probably a technique or boot alignment issues.

 

Consider having someone video you to see if there is a technique issue.  Quad soreness can be caused by being in the back seat and lots of braking.

 

To get rid of the soreness that I might get from doing something I haven't in a while, I usually try to do low reps of the same movements that caused it or at least use the same muscles (i.e. sore quads from just adding lunges to workout - walk up and down stairs a few times).

post #5 of 19

Two words: Hot. Tub.

 

Update.  Three words.  Hot Tub.  Beer.


Edited by JayT - 11/22/11 at 12:05pm
post #6 of 19

two letters. B J

post #7 of 19

Go for a 20 minute to half hour walk. It works. Then bust out the Alleve!  smile.gif

post #8 of 19

I tend to use a liberal application of beer. Don't know if it's the best prescription though.

 

Sport Legs pills seem to help a little though.

post #9 of 19

I agree with some of the above,Do a short work out post skiing. Jog ,bike ,a few air squats.Get the blood pumping and the heart going but keep it light..

Then treat it the same as any other injury

Rest,ice ,elevation.

Ice bath ,then elevate your legs and relax with drink of choice

Add in some fish oil which you should be doing regularly. Stay away from the NSAID's

post #10 of 19

Immediate relief is as far away as a tub and a bag of epsom salts, it is cheap too.

 

Don't laugh, the old farts knew what worked.

 

Bonus, the money you save can go towards beer.

post #11 of 19

Post # 6 is still hands down the winner.

post #12 of 19
Quote:
Originally Posted by canali View Post

got out on slopes first time yesterday for 4-5 hrs of solid skiing...mostly green/light blue just to warm up and get my technique back...

.afterwords i felt fine but this morning my thighs are somewhat stiff and a bit sore....

one mistake is that i didn't do any stretching afterwords nor  any post ski walking or cycling.

 

that said, however, what are your proven remedies to prevent or dissipate muscle soreness

(esp for the next day) so you can be up and ready asap?

light/moderate bicycling or walking?  ice/heat? stretching?

 

would enjoy reading of proven approaches.

 

 about me:..am 49, intermediate skier.. doing ski fitness too...trying to lose 25 lb as to lessen pressures on lower body

...also going for boot allignment next few wks at whistler's 'top shelf'...hoping to get out 60x this yr and am also

joining 'club linc' at whistler....so trying to be in as good shape as possible to avoid being 'the weakest link' of the group.

 

or is this normal the first few times out?

 




Get in shape youngster !        Moosedrool.  Pitcher

post #13 of 19
  1. Second best choice is ibuprofen or similar at maximum dose to reduce both pain and inflammation.
post #14 of 19
Thread Starter 

lmao at some of the replies

 

anyway i took post 2's advice given he was the only one who at that point had replied...i also iced 2x/day and stretched.

then next day went for 25 min brisk walk, then later on did 30 min on cycle and also my ski workout (thought i'd be toast but did it in moderation)

...amazing how 'flushed out' was the stiffness/soreness.

...my 7/10 level of discomfort went down to a 2-3/10.....and the  next day almost non existant

 

 

post #15 of 19

Ideal for me is whirlpool - hot!.  Aspirin and Tylenol.  Bed rest.  Get moving in the morning.  And go back at it.

 

I also usually take time for extra warm-up.  Mobility drills  and some extra stretching during the warm-up usually helps.  I find the warm-up to be much more important as I get older.

 

Soreness is a big problem for me.  On a week long trip I typically miss a day due to fatigue and soreness.  It used to be much worse prior to getting an aggressive fitness plan.

post #16 of 19
Thread Starter 

paul jones....as above

icon14.gif

post #17 of 19
post #18 of 19
Quote:
Originally Posted by Paul Jones View Post

Ideal for me is whirlpool - hot!.  Aspirin and Tylenol.  Bed rest.  Get moving in the morning.  And go back at it.

 

I also usually take time for extra warm-up.  Mobility drills  and some extra stretching during the warm-up usually helps.  I find the warm-up to be much more important as I get older.

 

Soreness is a big problem for me.  On a week long trip I typically miss a day due to fatigue and soreness.  It used to be much worse prior to getting an aggressive fitness plan.



Heat will just increase inflamation (I know it feels great to hop in the hot tub) but you gotta cool that stuff down.

 

post #19 of 19
Quote:
Originally Posted by Gnarlito View Post

Compression tights



These are proably good post skiing.

But compression gear has been shown to shunt blood fron the extremities resulting in cold hands& feet.

If your not worried about that then wear them when you ski.

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