Sore Legs After Skiing? Try These 3 Things to Reduce Pain After Skiing.

Ski season is officially here and it's time to dust off the equipment and get out on the slopes. But after that first day back on the hill, our legs can feel a little stiff and sore. No need to fret! Having sore muscles is common after returning to a new activity. But it may make it a little difficult to get back on the hill tomorrow. So try these 3 things to reduce soreness after skiing.



  1. Foam Rolling: Foam rolling out our quads, hamstrings and calf muscles can be a great way to reduce pain, improve blood flow and stretch out tight muscles. We always keep a spare roller in our Vermont house and it gets a lot of use in the beginning of the season. Try laying on the foam roller stomach side down, and rolling over your thigh muscles. Bend the knee to increase the resistance. Then flip over and roll the back of your legs and calf muscles but make sure to skip over the back of the knee. Complete this technique for around 5-10 minutes.

  2. Elevate your Legs: Sometimes after skiing we can experience a bit of swelling. This swelling can be related to a number of things, but the point is to quickly reduce it. By elevating the legs above the level of the heart, you can assist the blood flow, reduce lactic acid build-up, and stretch the hamstrings! Try laying on your back close to a wall. Place the legs up on the wall with knees straight. Stay in this position for 5-10 minutes.

  3. Walk the Stairs: It seems counter-intuitive to exercise when the legs are sore, but this technique will actually help reduce pain. By keeping the leg muscles active and moving, blood can better circulate, lactic acid is less likely to build-up, and range of motion is maintained. Try walking up and down the stairs 10 times at a moderate pace.

For more tips about reducing pain or preventing injury during the ski season, visit my website at www.saramikulsky.com

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Dr. SARA MIKULSKY, PT, DPT, NASM-CPT, NASM-FNS, CEAS

Licensed Physical Therapist

Doctor of Physical Therapy

Certified Personal Trainer

Fitness Nutrition Specialist

Certified Ergonomic Assessment Specialist

TRX Certified Fitness Instructor

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Sara Mikulsky Wellness Physical Therapy, PLLC

Email: sara@saramikulsky.com

Tel: 650-544-0116


 

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