This is the time of the year when we are slowly getting ready for the joy of winter sports, including skiing. In some frigid states, skiing time is already here!
After a long day on the ski hills have you ever experienced that dreaded heaviness in your legs, aches in your thighs and muscle cramps all over? If so, this blog has some very useful tips for you. Winter sports accidents are primarily due to the lack of proper preparation of skiers, most of whom do not play sports regularly during the year. Skiing or snowboarding will inevitably cause muscles pains that will generally be felt most intensely 48 hours after the start of activity.
The best prevention is preparation. Even if you are not so athletic, you can consider a simple and effective preparation and treatment.
A good bath!
Skiing and snowboarding mostly uses the muscles of the thighs: the quadriceps in the front and the hamstrings in the back. After an exhausting day on the ski trails, your thighs will need a special treatment the be back in shape the next morning! For this, nothing can replace a good hot bath. Indeed, the heat will have the effect of relaxing your muscles. Also, feel free to raise the water temperature up to 100 degrees to maximize muscle relaxation. In addition to its relaxing effect, the hot bath will cause a dilation of the arteriovenous system within the muscles, which will help cleanse the wastes related to the muscular workout and to bring to the muscles the nutrients they need to rebuild. Finally, if you want to increase the benefits of the hot bath, finish with a cold shower on the legs; this will create a blood pumping effect that has been shown to soothe muscle pain.
After sustained muscular effort, the muscles stay in a shortened position. This shortening is due to a blockage of the actin-myosin bridges that make up the muscle fibers. To unlock these bridges and relax your muscles, do gentle, short stretches lasting less than 30 seconds. For the quadriceps, while standing move your foot back and slowly pull it toward your buttocks. When you reach the maximum tension in the muscle, hold the position 30 seconds and then do the same with the other leg. To stretch your hamstrings (still standing up), put your foot on the seat of a chair in front of you, or even on a table if you are flexible enough, and lean slowly forward to try to touch your foot with your hand. Do not force yourself beyond your comfort zone. When you feel that you have reached your maximum tension setting, even if you do not touch your foot, hold the position 30 seconds. Do the same thing with the other leg.
You have probably already seen athletes rush to go for a massage after a match or a sporting event. A muscular massage is an integral part of sporting performance. It facilitates faster recovery from an intense effort. The massage helps the body purge the toxins which are the waste from muscular metabolism as well as stimulating muscular relaxation, and also has an analgesic effect on muscular pain. Massage your thighs, both in front and back along the length of the muscle, and if you are two people, you can massage each other! Nothing stops you from extending your massage to the calves, buttocks or even back. The muscular massage must be toned, deep, and it can even sometimes be painful when the muscles are contracted.
It is always a great idea to use a muscle relaxer such as Naturisme Cosmetics featured muscle reliever cream “HUSH RUB”. This muscle rub cream uses Black Seed Oil, Rosemary, Arnica, Lavender and Mint to deeply comfort and soothe your body. It is great for sore muscles, joints, aches, pains and muscle cramps. Just massage the lotion into intended areas and rub in until completely absorbed. It can be used on a daily basis since it’s natural, without harsh chemicals. For optimum results, repeat up to 3 times daily for 4 to 5 days. Your body will feel soothed while your skin will feel better hydrated.
If you feel tired, if your legs are heavy and painful, give yourself half a day of rest instead of risking injury. Do not neglect your diet either: a meal low in sugars and providing good hydration will be welcome to prepare you for the next day. Do not abuse alcohol because it causes dehydration. Finally, do not neglect your sleep, because it promotes a good recovery and can even prepare you to face a new day of skiing!