Skiing Recovery Tips for Your First Day Back On the Slopes

in Outdoor Play / by Roofnest Team

Here at Roofnest, our passion for epic adventure is what drove us to start making hard shell roof top tents in the first place. And once winter rolls around in our home base of Colorado, epic adventure means one thing: skiing.

We spend a lot of time hitting the slopes, from the Rocky Mountains’ iconic resorts to the backcountry. And a Roofnest makes a weekend of skiing even better. It keeps us close to the action and first in line for the ski lift and those in-demand backcountry slopes.

Every skier knows that the first day back on the slopes can be a real sore spot — literally. Skiing works your muscles and joints in ways that not many other activities do, which means you might be feeling every berm, bump, and bowl for days.

We’ve put together a few tips on what to do before you get back in your boots to prep your body for the first day of the season. And we’ve also included our favorite tips for speeding up your recovery after your first day back (and yes, a hot tub is a must).

Getting Prepped for the Season’s First Ski

Warming up for your first day back on the slopes this winter is key to avoiding a painful recovery period after the fact.

Follow these 3 steps to get your body prepped for that first day:

1. Stay Fit

• Don’t let those important ski muscles go slack once the season’s over!
• Staying in shape year-round will make life a heck of a lot easier come ski season.

2. Warm-Up Before

• Make sure you’ve got the stamina for a day on the slopes with a regular routine of aerobic, cardio, and strength-building exercises in the weeks leading up to your first ski.
• Some key pre-skiing workouts include leg lifts, planks, and anything that strengthens your core and lower back. Here’s a great video for a 4-week plan to getting “ski fit” »
• On the morning of your first ski, do some stretches just like you would before a run.

3. Start Slow

• Once you’re locked into your skis and ready to go, remember to take it easy at first. Those double black diamonds aren’t going anywhere.
• A few runs on a green won’t take long, and they’ll give you a chance to flex those muscles and tendons you’ll need when you hit the more demanding runs.
• Be sure to stay hydrated throughout the day to help your body stay flexible.

Even with a good warm-up, you might still be feeling a bit sore after your first day of the season. Now for some recovery tips to help ease the pain.

Skiing Recovery Tips After Your First Day Back on the Slopes

Relieving sore muscles after a day of skiing starts with warming down your body, just like you warmed it up. That means stretching after you’re done skiing.

You know how after you go for a long run, you stretch to help take tension out of your muscles? Same thing works for skiing. Your hamstrings, calves, shoulders, quads, and hips are going to be the most important parts of your body to stretch out after a ski.

Yoga moves are pretty effective for achieving most of these stretches, but at the very least get in some toe touches for those hammies, lunges for the hips, and maybe a downward facing dog for good measure.

Check out this handy video guide to a good after-ski stretch »

After you’ve done your post-ski stretches, there are a few important things to do to ensure a quick recovery:

Stay Hydrated

• Before you ski, while you ski, and after you ski, you need to be drinking a lot of water.
• Your body is going to dehydrate faster at altitude, and even faster once you’re shredding the slopes.
• Hydration helps get nutrients to your muscles and keeps your heart rate down, which will help keep you energized.

Hit the Hot Tub

• A soothing soak will in some hot water will increase your circulation and the flow of oxygen to your muscles, which will help speed up your recovery and get you back to the top of the mountain asap.
• A sauna is also a solid choice for this.
• Or hit up some hot springs near the mountain before heading home (find the best ski and hot springs pairings in Colorado here)

Get a Massage

• Book yourself a professional massage for the evening or next morning after your first day back on the slopes.
• Massaging the lower back and knees will help relieve pain and quicken recovery.
• If a professional massage isn’t on the table (pun intended), you can also self-massage with a foam roller.

Ice Your Muscles

• We know, we know — jumping into an ice bath after a cold day on the ski hill does not sound like fun, but your body will thank you for it.
• Cold ice or water will help to stop inflammation in your muscles, which is very important for them to heal quickly.
• You can jump in a bath tub filled with cold water for five minutes, then switch to the hot tub for a bit, then come back for one more cold dip for maximum effectiveness.
• If a full-body dip sounds too intense, use an ice pack on your sorest muscles.

Make Skiing Even Better with a Roof Top Tent

Roofnest’s hard shell roof top tents are perfect for winter. With a bit of insulation, a heavy-duty sleeping bag, and an electric blanket, an off-the-ground roof top tent will keep you warm and cozy for all of your cold-temperature adventures.

That makes them an obvious choice for serious skiers hitting the back country, especially since some of our models have roof racks on top for your gear.

Learn why a Roofnest is a must-have for backcountry skiers »

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