A long day on the slopes or cross-country track may trigger muscle strain or delayed onset muscle soreness. If exertion, as opposed to injury, caused the strain, alleviating the soreness is relatively easy. In fact, many ski resorts set up special facilities specifically for this purpose. Before you choose a recovery method, examine upper and lower body joints. Inflammation may indicate an injury, which needs a doctor's diagnosis and treatment.
Hot Tub
The hot tub, an iconic symbol of apres-ski activity, alleviates muscle strain through heat and massaging jets. The immediate relief comes from the heat, since some muscle soreness may result from spending a day in below-freezing temperatures. The water temperature in a hot tub averages 100 degrees Fahrenheit. The heat, along with the massaging actions of the jets, increases blood circulation, which in turn relaxes your muscles. Hot tubs also have a social element that may serve as psychological relief. Talking and joking with a group of friends may take your mind off your muscular strain. Avoid a hot tub if you are pregnant or have high blood pressure. Keep a glass of water nearby for hydration.
Rollers and Bands
Foam rollers combine the benefits of stretching and massage, while stretch bands help you increase range of motion without straining other joints. The quadriceps, located in the front of your thighs, and the hip flexors, which connect your thighs to your pelvis, may feel strain after a long, active day at the resort. Attach a stretch band to your right ankle and lie prone, so that your hip flexors sink into the roller. Hold the position for about one minute, then roll down, so that your quadriceps are on the roller. Gently roll back and forth to massage the muscles, continuing for one minute. Then, hold on to the end of the band, bend your right knee and gradually bring your heel toward your buttocks. Hold for one minute and repeat on the other side.
Sports Massage
Most ski resorts have at least one spa and sports massage facility within close proximity to the slopes. Skilled sports massage therapists understand the potential muscle tensions and imbalances that characterize a specific sport, explains British track and field coach Brian Mackenzie, creator of the BrianMac Sports Coach website. Alleviating tight, overworked muscle groups relaxes your body and may even improve technique and prevent injuries. Sports massage therapists use stroking, kneading and friction techniques to relieve post-skiing muscle soreness.
A Day Off
The price of a ski vacation often makes visitors feel obligated to ski every day of the week, but doing so is inadvisable, especially if you are unaccustomed to daily activity. Daily skiing can cause muscle overuse, fatigue and injuries. Most ski resorts and their surrounding towns offer an endless selection of off-slope activities. Many boast historic mining town locations and feature museums and walking tours. Other towns have art galleries, consignment shops and cultural activities. Taking a day off gives your muscles a chance to rest.
