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How to Help Soreness After Skiing

It’s not uncommon for skiers and snowboarders to experience muscle pain after spending the day on the slopes. Whether beginner or expert, you can find yourself sore in muscles you didn’t even know you had. There’s a lot you can do to prevent unwanted soreness, but the fact is most of us ski only a small portion out of the year, so some soreness is inevitable. To help with your soreness after your next ski trip, we’ve compiled a list of helpful tips!

Stretch before and after skiing

Stretching is probably the most overlooked health benefit of all time. Most of us recreational athletes don’t put much effort, energy, or even thought into stretching our muscles on a daily basis. But the truth is stretching can be a huge benefit in reducing soreness and preventing injuries.
 
When it comes to skiing, our legs use each and every muscle to turn the skis. Even if it doesn’t seem strenuous, the repetitive motion alone can cause soreness. It’s not every day, or even every month that we strap weights to our feet to fall down a mountain, so if your body isn’t used to the motion, be prepared to experience some soreness. Stretching before and after you hit the slopes will ease muscle pain.
 
Although we suggest focusing on the legs, don’t neglect the upper body. The muscles that would hurt after skiing will likely be in the lower body, but snowboarding and skiing affect the whole body, so adding in some simple back and arm stretches will go a long way. At the end of the day, you’ll be thankful for spending even 5 minutes doing stretches.
 
If you’re planning a trip of back- to- back days of shredding, check out Outside Online’s article The Best Stretches to Do After Skiing for ski-specific stretching recommendations from a Colorado-based physical therapist. 

Ice Your Muscles

Once you have accepted the fact that you will be sore after an entire day of shredding, there are some things you can do to help alleviate the soreness and recover quicker.
 

The first thing you can do to recover after skiing is to ice your muscles. Ice helps reduce inflammation in the body. You can ice your muscles with an ice pack, ice bath, or even snow to help soothe muscle soreness.

 
To learn other measures that can be taken to help recovery, check out New to Ski’s article Why Skiing Makes You Sore (7 Tips to Recover Fast) for recommendations from a seasoned skier on how to recuperate after skiing.
 

Soak in a Hot Tub

Another step in the recovery process can be to take a soak in a hot tub. Warming your muscles by relaxing in a hot tub, particularly one with jets,  can help with muscle pain after skiing. The jets provide a mini massage for your legs and back. You can even do some minor stretching while in the hot tub. 
 
If you’re staying at a hotel or resort, check to see if they have a hot tub available for guests. Bear Creek has several indoor and outdoor hot tubs that overnight guests can utilize free of charge.
 
If you haven’t booked accommodations for your trip just yet, we highly suggest searching hotels nearby that include pools and hot tubs as amenities. They will not only help soothe your muscles, but also provide a relaxing night after an adventurous day on the mountain.

Post-Skiing Massage

If you become sore after skiing, getting a professional massage can help alleviate muscle pain and work out any knots and tightness you may have.  Booking a massage at a spa after a ski vacation, mid-season, or after you crash on the packed-powder, is a great tool to reduce soreness.
The more you exercise, the tighter your muscles get, so we suggest scheduling a massage every now and then. The Spa at Bear Creek offers a variety of massage types. You can choose the one that best suits your needs.
The frequency of massages will depend on the individual. Generally the more activity you do and the more strenuous activity you do, the more often you want to think about booking a massage. If professional massages are too costly, there are also at-home massage devices that can help spot treat any trouble spots. Check Amazon for a wide selection of affordable massage products.

Stay Hydrated

Staying hydrated is just as important in winter as it is in summer. Our bodies are in constant need of water, not just when we are sweating, so staying hydrated is key to a  healthy body. 
 
Most of us know that exercise can dehydrate your body, but did you know that being out in harsh weather conditions can also cause dehydration? The cold winds that constantly whip your face up and down the mountain can make your body need more water than you think. And even if the temps register below zero, don’t let that fool you into thinking you cannot break a sweat.
 
Make sure to drink plenty of water before, during, and after you go skiing. Staying hydrated will keep your muscles from cramping and will alleviate the effects of soreness. This is especially important if you ski at  high-altitudes.
 
If you need to warm up after a sub-zero day, try drinking warm water with a hint of lemon or honey. Check out other healthy and delicious winter beverages that will boost your immunity to keep your body performing at its best this ski season.

Book at Bear Creek Mountain Resort

Now that you know how to help soreness after skiing, you are ready to pack up your gear and hit the slopes. Bear Creek offers 23 trails of skiing and riding, plus hot tubs for hotel guests, and dining options for those looking to grab a bite to eat before they hit the road.
 
Lift ticket pricing for the 21/22 winter season is now online. Tickets will be available for purchase when the resort determines an opening date. Season passes are now on sale!