Hanging out at the bar after a long, invigorating day on the slopes may provide a pleasant social experience, but, in most cases, it will not relieve sore muscles, dry skin or any of the symptoms associated with exercising in a cold, high alpine environment. Proper recovery after skiing relieves stiff muscles and assures safe and comfortable performance during your next ski day.
Remove Your Boots
The term "comfortable ski boots" is a contradiction in terms. In fact, if your boots feel like bedroom slippers, they probably do not offer adequate ankle support on the slopes. While some people keep their ski boots on during apres ski, this is rarely a healthy practice. Indoor temperatures at a ski bar usually are pretty warm. The contrast between the outdoor cold and indoor heat may cause your feet to swell. Your boots also may cut off circulation to your feet. A few drinks may mask the pain, but you will feel it later. Change into the most comfortable shoes you own.
Hydrate and Moisturize
The thin and dry mountain air, along with the strong ultraviolet rays of the sun, may trigger dehydration. Before indulging in a glass of wine, drink at least one 8-oz. glass of water within 30 minutes after completing your last run. If your ski day involved intense exercise, such as cross-country skiing, mogul skiing or ski racing, you may need a high-electrolyte sports drink. When you get back to your room, apply moisturizer to your face and body.
Active Recovery
Exercise physiologists use the term "active recovery" to describe the tapering off period after a bout of strenuous exercise, explains Courtenay Schurman, author of "The Outdoor Athlete." While the lure of the bar stool or hot tub seduces you to sit still and relax, walking around the ski village accelerates removal of lactate, or waste product buildup, in your bloodstream and prevents next-day muscle soreness. Perform your favorite mode of relaxation after a 10- to 20-minute walk.
Massage, Stretching and Hot Tubs
Most ski towns have at least one or two sports massage therapists and one or two yoga and Pilates instructors. Your ski lodging venue probably has an in-room or public hot tub. All of these methods, if performed after the above-mentioned activities, provide apres ski relief. Inflammation, however, may indicate overuse or an injury. If inflammation is present, avoid any form of heat, elevate the inflamed area and use an ice pack for 20-minute intervals. If the inflammation persists the next day, take a day off. Inflammation accompanied by pain requires a doctor's diagnosis.
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