{"id":612,"date":"2016-01-06T15:57:55","date_gmt":"2016-01-06T15:57:55","guid":{"rendered":"http:\/\/www.core-condition.com\/?p=612"},"modified":"2020-12-28T22:54:13","modified_gmt":"2020-12-28T22:54:13","slug":"how-to-reduce-muscle-aches-after-a-day-on-the-slopes","status":"publish","type":"post","link":"https:\/\/www.core-condition.com\/?p=612","title":{"rendered":"How to Reduce Muscle Aches after a Day on the Slopes"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p>It is very common to wake up with stiff muscles the morning after a long day of skiing or snowboarding, especially early in the ski season because your body is not yet adapted to the demands placed on it during these popular winter sports.\u00a0 Whether you are an athlete or a weekend warrior, it is very important to spend a little time preparing the body for the demands of your sport.<\/p>\n<p>This means beginning a program combining strength, flexibility, and balance training prior to the start of the season and it also means taking the time to warm up prior to and stretch following a day on the slopes (check out the perfect 15 minute dynamic stretch video from my<strong><span style=\"color: #ff0000;\"> <a style=\"color: #ff0000;\" href=\"https:\/\/www.youtube.com\/c\/MichelleRoots?sub_confirmation=1\">YOUTUBE CHANNEL<\/a> <\/span><\/strong>below!).\u00a0 Properly priming your body in advance will reduce the risk of injury, help you perform better on the hill, prevent fatigue, and lastly, reduce the dreaded muscle aches often experienced the next day.<\/p>\n<p>&nbsp;<\/p>\n<h2><strong>If you are finding this blog because you have muscle aches after a day on the slopes&#8230;..<\/strong><\/h2>\n<p>Give this 15 Minute Dynamic Stretching routine a try and just follow along with me in the video.\u00a0 This routine is also great to do before a day of skiing or snowboarding to reduce muscle aches.\u00a0 Click the video or read the tips below!<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-5049 size-large\" src=\"https:\/\/www.core-condition.com\/wp-content\/uploads\/2016\/01\/dynamic-stretching-exercises-for-desk-job-thumb-YT-1024x576.png\" alt=\"dynamic stretching after skiiing\" width=\"1024\" height=\"576\" srcset=\"https:\/\/www.core-condition.com\/wp-content\/uploads\/2016\/01\/dynamic-stretching-exercises-for-desk-job-thumb-YT-1024x576.png 1024w, https:\/\/www.core-condition.com\/wp-content\/uploads\/2016\/01\/dynamic-stretching-exercises-for-desk-job-thumb-YT-300x169.png 300w, https:\/\/www.core-condition.com\/wp-content\/uploads\/2016\/01\/dynamic-stretching-exercises-for-desk-job-thumb-YT-768x432.png 768w, https:\/\/www.core-condition.com\/wp-content\/uploads\/2016\/01\/dynamic-stretching-exercises-for-desk-job-thumb-YT-600x338.png 600w, https:\/\/www.core-condition.com\/wp-content\/uploads\/2016\/01\/dynamic-stretching-exercises-for-desk-job-thumb-YT.png 1280w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/xJV_otxK2vw\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2><\/h2>\n<h2><strong>Here are some tips to help minimize muscle aches after hitting the slopes:\u00a0\u00a0<\/strong><\/h2>\n<p>1.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Perform a quick warm-up prior to strapping on your board or ski\u2019s.\u00a0 Doing a few jumping jacks, 10 to 15 squats, 15 hip swings per leg (standing on one leg, swing your adjacent leg forwards and backwards through its full range of motion to stretch out the hips), and 10 arm circles forward and 10 backward, for example.\u00a0 Try starting with a few green runs to ease your body into the position required and warm up the specific muscles used in skiing and snowboarding.<\/p>\n<p>2.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Stretch immediately following your day of skiing or snowboarding and before you get back in your car and make the drive down the mountain.\u00a0\u00a0 Hold each stretch for at least 20 to 30 seconds.\u00a0 It is important to focus on muscles of the lower body such as the quadriceps, hamstrings, gluts, hip flexors, and calves.<\/p>\n<p>3.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Take a hot bath or shower, or jump in a hot tub to help soothe sore and aching muscles.\u00a0 This will also help warm you up after a great day of skiing or snowboarding.<\/p>\n<p>4.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Begin a strength and conditioning program prior to ski and snowboard season targeting muscles of the lower body, back, and core while challenging your balance.\u00a0 The stronger and more stable your body is reduces the risk of injury and increases performance and stamina in the hill.\u00a0 Muscles will also be less sore following a day on slopes for people who have already exposed their muscles to strain than for people who have done nothing the rest of the year.<\/p>\n<p>I have helped many people build strength and stability for skiing and snowboarding as well as everyday life through my online fitness app with online coaching.\u00a0 If you would like help getting stronger from home or the gym, check out my <strong><span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"http:\/\/michelleroots.com\/work-with-me\/\">ONLINE TRAINING PACKAGES HERE.<\/a>\u00a0<\/span><\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-5050\" src=\"https:\/\/www.core-condition.com\/wp-content\/uploads\/2016\/01\/store-image-customized-online-training-plans-1.jpg\" alt=\"online fitness coaching michelle roots\" width=\"500\" height=\"500\" srcset=\"https:\/\/www.core-condition.com\/wp-content\/uploads\/2016\/01\/store-image-customized-online-training-plans-1.jpg 800w, https:\/\/www.core-condition.com\/wp-content\/uploads\/2016\/01\/store-image-customized-online-training-plans-1-150x150.jpg 150w, https:\/\/www.core-condition.com\/wp-content\/uploads\/2016\/01\/store-image-customized-online-training-plans-1-300x300.jpg 300w, https:\/\/www.core-condition.com\/wp-content\/uploads\/2016\/01\/store-image-customized-online-training-plans-1-768x768.jpg 768w, https:\/\/www.core-condition.com\/wp-content\/uploads\/2016\/01\/store-image-customized-online-training-plans-1-480x480.jpg 480w, https:\/\/www.core-condition.com\/wp-content\/uploads\/2016\/01\/store-image-customized-online-training-plans-1-600x600.jpg 600w, https:\/\/www.core-condition.com\/wp-content\/uploads\/2016\/01\/store-image-customized-online-training-plans-1-100x100.jpg 100w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>For more information regarding proper warm up techniques, strength training exercises, and stretches related to skiing and snowboarding check out the workouts information on my <strong><span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"http:\/\/www.youtube.com\/c\/michelleroots\">YouTube Channel Here<\/a><\/span><\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>Michelle Roots BA Kin, CSCS, PES<\/p>\n<p>www.CORE-Condition.com<\/p>\n<p>www.MichelleRoots.com<\/p>\n<!-- AddThis Advanced Settings generic via filter on the_content --><!-- AddThis Share Buttons generic via filter on the_content -->","protected":false},"excerpt":{"rendered":"<p>&nbsp; It is very common to wake up with stiff muscles the morning after a long day of skiing or snowboarding, especially early in the ski season because your body is not yet adapted to the demands placed on it during these popular winter sports.\u00a0 Whether you are an athlete or a weekend warrior, it [&hellip;]<!-- AddThis Advanced Settings generic via filter on get_the_excerpt --><!-- AddThis Share Buttons generic via filter on get_the_excerpt --><\/p>\n","protected":false},"author":1,"featured_media":3432,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[313,7],"tags":[719,585,654,568,106,713,698,572,646,674,672,619,648,569,582,291,464,476,680,577,668,658,566,581,574,17,683,345,303,471,472,239,673,647,579,645,567,398,676,710,712,711,667,665,656,670,664,565,564,653,609,652,413,696,725,650,699,573,651,723,679,678,576,685,363,39,112,254,657,718,721,722,40,684,649,682,681,655,736,675,570,735,737,571,575,331,669,720,580,666,671,261,578,697,724,677],"class_list":["post-612","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-most-recent","category-quick-tips","tag-2016-fat-loss","tag-21-day-challenge","tag-21-day-challenge-meal-plan","tag-21-day-meal-plank","tag-abs","tag-aovid-germs-at-the-gym","tag-bad-habits","tag-ball-exercises","tag-best-ab-exercise","tag-best-bum-exercise","tag-best-butt-exercise","tag-best-core-exercise","tag-best-exercises-for-a-6-pack","tag-best-exercises-for-a-six-pack","tag-best-foods-for-abs","tag-best-online-personal-trainer","tag-best-personal-trainer-vancouver-bc","tag-best-way-to-burn-fat","tag-big-bum","tag-build-a-bigger-bum","tag-chilli-recipes","tag-clean-eating-muffins","tag-cloverdale-bc-fitness-classes","tag-cloverdale-bc-group-fitness-classes","tag-core-ball-exercises","tag-core-conditioning","tag-core-conditioning-plank","tag-core-conditioning-surrey-bc","tag-core-exercises-2","tag-crossfit-cloverdale-bc","tag-crossfit-surrey-bc","tag-eating-for-abs","tag-exercise-for-a-big-butt","tag-exercises-for-a-6-pack","tag-exercises-for-a-toned-stomach","tag-exercises-for-abs","tag-fitness-ebooks","tag-glute-bridge","tag-glute-bridging","tag-gym-etiquette","tag-gym-germs","tag-gym-hygience","tag-healthy-chilli","tag-healthy-chilli-recipes","tag-healthy-muffin-recipes","tag-healthy-thanksgiving-recipes","tag-healthy-turkey-chili","tag-hip-stabilizat","tag-hip-stabilizer-strengthening","tag-how-to-build-hip-stability","tag-how-to-do-a-glute-bridge","tag-how-to-get-a-flat-stomach","tag-how-to-get-a-six-pack","tag-how-to-lose-weight","tag-how-to-lose-weight-easily","tag-how-to-plank","tag-how-to-stop-bad-habits","tag-how-to-use-a-stability-ball","tag-how-to-work-the-abs","tag-january-weight-loss","tag-khloe-kardashian-bum","tag-kim-kardashian-bum","tag-langley-bc-personal-trainer","tag-make-plank-harder","tag-meal-plan","tag-michelle-roots","tag-michelle-roots-fitness","tag-michelle-roots-personal-trainer","tag-muffin-recipes","tag-new-year-fat-loss","tag-new-years-2016","tag-new-years-resolutions","tag-online-personal-training","tag-pike-exercise","tag-plank-ideas","tag-plank-to-pike","tag-plank-variations","tag-quinoa-muffins","tag-reduce-muscle-aches-after-skiing","tag-single-leg-glute-bridge","tag-six-pack-exercises","tag-skiing","tag-snowboarding","tag-stability-ball-exercises","tag-surrey-bc-group-fitness","tag-surrey-bc-personal-trainer","tag-thanksgiving-recipes","tag-the-biggest-loser","tag-toning-exercises","tag-turkey-chilli-recipe","tag-turkey-recieps","tag-vancouver-bc-fitness","tag-waist-trainers","tag-weight-loss-made-easy","tag-weight-loss-tips","tag-why-is-it-good-to-glute-bridge"],"jetpack_featured_media_url":"https:\/\/www.core-condition.com\/wp-content\/uploads\/2011\/01\/100-years-of-skiing-reach-100-km-per-hour_Fotor.jpg","_links":{"self":[{"href":"https:\/\/www.core-condition.com\/index.php?rest_route=\/wp\/v2\/posts\/612","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.core-condition.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.core-condition.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.core-condition.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.core-condition.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=612"}],"version-history":[{"count":5,"href":"https:\/\/www.core-condition.com\/index.php?rest_route=\/wp\/v2\/posts\/612\/revisions"}],"predecessor-version":[{"id":5051,"href":"https:\/\/www.core-condition.com\/index.php?rest_route=\/wp\/v2\/posts\/612\/revisions\/5051"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.core-condition.com\/index.php?rest_route=\/wp\/v2\/media\/3432"}],"wp:attachment":[{"href":"https:\/\/www.core-condition.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=612"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.core-condition.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=612"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.core-condition.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=612"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated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