How to recover after a ski session | 2021
If you’re like me, you love skiing. A two to three hour session at your local park isn’t uncommon, and it makes you feel amazing. People ski for all kinds of reasons, but it goes without saying that the health benefits you can gain from skiing like feeling great after a workout, and being challenged and available rewards keep us wanting more. The problem I, and a lot of other skiers encounter, is soreness and pain after a session. This can be especially evident the next day. Some skaters handle it differently than others. It seems that some people are immune to pain and can get up every day and ski like crazy, no matter how much beating they got the day before. For the rest of us, here are some solid tips for getting the most out of your skate sessions without feeling battered the next day.
Ski often: It may seem counterintuitive at first, but skiing is like any physical activity. If you don’t do this for a while, your body will have a hard time getting used to the abuse. Some people live in a cold, rainy climate during the winter, so they stop skiing for a few months until it’s warm again. Then it’s springtime, their body doesn’t get used to all the beating and goes through a phase of pain for a while before it can adjust to itself again. If you ride a skateboard often, your body will still adapt to the abuse, and it won’t hurt much after the session. This doesn’t mean going out every day to jump the 20 stairs because you’ll get better at it. This kind of abuse can lead to serious injuries, but if you ski a little bit each day, and work your way up your learning curves while maintaining a positive attitude, you’ll have a better time and have more fun.
Stretches before and after sessions: It’s easy to get a few toe touches and butterflies after you’ve started skating hard, and right after you’ve stopped skating. In fact, if you don’t make time for stretching, you will have to make time for injuries and pain later. Professional skaters do it all the time. They have to compete, shoot and jump in huge things all the time to make money, so they learn from the best physical trainers in the world. These physical trainers will teach you first that in order to avoid injuries during exercise, you must learn to stretch. If you haven’t stretched much lately, that’s okay. Start now, and take it slow. Stretch in the morning when you wake up, in the afternoon, right after you get ready to ski and right after that, then stretch again before bed. This intense stretching throughout the day will leave your body lean and agile, and will help blood and oxygen flow through your muscles and joints, causing them to repair faster. It’s also a great idea to stretch your upper body like your neck, back, and arms.
Do a warm-up: Just as a warm-up is important in skating to ensure you don’t fall when you first start skating, a warm-up is important to ensure your muscles have a moment to release stress. To do a warm-up, do some light walking. I usually walk around the skate park after I’m done skating. This can be combined with photographing your friends or taking pictures if you are a photographer. It will help blood flow to your joints for some extra recovery.
Eat or drink a lot of protein after a while: I read a lot of blogs and forums about people looking for the best ways to recover, and it’s the same all the time. You should eat or drink plenty of protein, 30-50 grams, right after your workout, along with coconut water or Gatorade. Your body needs protein to rebuild muscle, and the energy drink will replenish glycogen levels and raise insulin levels. Insulin can help restore muscle proteins by inhibiting protein breakdown and stimulating protein synthesis. Since I’m a vegan, I recommend the vegan protein shake. You can find them at your local sprouts, Whole Foods, or online at Amazon.com. True, it’s not cheap, but if you don’t really want to feel pain after a ski session, it might be worth a try. Eating or drinking potassium-rich items after exercise will also help replenish the spent reserves. Coconut water contains a lot of potassium, which makes it an excellent post-workout drink. I get what I have at a local 99 cent store to save money. Make sure to get one without any added sugar. Your body also needs things like sodium and calcium to recharge muscle energy. Bananas and sweet potatoes are great sources of potassium, sodium, and calcium. Add these to your meals after a ski session and you’ll feel better in no time. Grapes and cherries also contain antioxidants that help your body relieve joint soreness. Another tip is to take fish oil or flaxseed oil pills. Omega 3, 6 and 9 do wonders to lubricate your joints.
GET BETTER SLEEP: Sleep is essential for rebuilding muscles, joints and tendons. If you stay up late at parties or watch TV after your ski sessions, you won’t get the benefits that sleep provides. To get the most out of your Z, get at least 8-9 hours of sleep each night. If you’re like me and have trouble sleeping, you can try taking an herbal supplement like melatonin or valerian root (I found a supplement called “relax and sleep” at my local Dollar Tree). Drinking a hot cup of chamomile tea will also help. Plus, committing yourself to a “technological blackout” after 9 p.m. every night will help you fall asleep easier. Whatever it takes, get the sleep you need to make up and you’ll be able to skate every day to your fullest potential!
Reduce stress: Acute stress, like the kind you get from exercise, is good for you. Chronic stress, such as not getting enough sleep, or when you have a paper due at school, is not good for you. To fully recover from your ski sessions as quickly as possible, make time for stress-relieving exercises such as hiking, hanging out with friends, and riding a bike. These are all things known as active recovery, and they can go a long way in helping you mentally recover from a challenging ski session. Connecting with good friends and laughing are the best ways to relieve stress.
Ice, then take a hot bath: Ice your ankles after a 10-15 minute ski session, then take a hot bath will relax your muscles and make it easier for them to recover the next day. Ice reduces the swelling that can occur if you fall hard on your ankles, and hot water relieves tension in your muscles, making it easier for blood to move through them. In addition to post-workout stretching, an ice pack and a hot bath can be an excellent way to recover after a ski session.
Bodyweight squat: Performing an appropriate bodyweight squat during the day and in between a ski session will strengthen the connective tissue around your joints, and in fact have more stability around the joints in your ankles, hips, and pelvis. First, you’ll want to know how to do a proper body weight.
I hope these tips help you to have more fun with skateboarding. No doubt it can be very painful at times, but he overcomes our personal challenges and gets the reward of getting rid of a trick that makes it worth it. I love skateboarding, and I’m sure you do. That’s why if it was up to me, I’d skate all day every day. However, as we age, our bodies don’t recover as quickly, but if you take these 5 tips seriously, your recovery will probably be faster, and you’ll be off skating again in no time!