I love participating in a variety of winter sports but I'm usually so stiff after the first few times out that I can hardly get out of a chair. Is there anything I could do to lessen the pain?
You are not alone in your experience. Because most winter sports are so fun, many people forget that they are also intense physical activities requiring a certain degree of physical fitness. And if you're not prepared for the activity you will definitely be sore. Extreme muscle soreness is caused by a combination of two things: performing an activity you've never done before or haven't done for a while and also the intensity of an activity so that the more intense, the more likely you'll be stiff. When you combine the two variables, that is you go out hard your first day out, you're asking for trouble. So one way to minimize the effects of muscle soreness is to go easy on your first day.
For example, instead of heading out for a full day of skiing, just plan for a half-day and avoid any aggressive runs or jumps until your second or third time out. And of course, always start out easy allowing 6-12 minutes for your body to warm up before you start going hard. And likewise, slow things down for 6-12 minutes before you stop to allow your body to cool down effectively. Above and beyond this there are a number of exercises you can perform to prepare the body for the demands of the sport. I'll give you my favorite exercises for some of the more popular winter sports:
Downhill Skiing
One of the best exercises to prepare your for skiing is Bar Squats: The squat is an excellent exercise for the lower body and will effectively prepare you for the squatting that you'll do all day on the slopes. Start by standing with your feet somewhere between hip and shoulder width apart. Hold a barbell in front of you so that it rests on your chest (you can use hand weights as well). Set your posture by contracting your abdominals, pressing your chest out and up and your shoulders back and down.
Start by slowly squatting backwards while keeping your kneecaps pointing forwards - avoid allowing your knees to collapse inwards. Try to keep your weight equally distributed on all 4 corners of your feet - avoid allowing your arches to collapse inwards. Lower until your upper thighs are parallel to the floor or to a comfortable position. You'll notice that your upper body will come forward slightly while your buttocks travel backwards. Now slowly extend back up. Use a resistance that will allow you to fatigue the muscles in 8-15 reps.
Snow boarding
The most common site of injury for snow boarders is the wrist because unfortunately, the first few times you sure do a lot of falling. The Power Pushups exercise will strengthen your upper body and because of the impact involved, it will also prepare your body for the falls you will most likely experience.
Stand facing a wall positioning yourself a few feet back from the wall. Position your hands on the wall a few inches wider than shoulder width apart. Make sure that your elbows are directly in front or to the inside of your wrists. Now slowly push back extending your arms so that hands leave the wall. Let gravity bring you back to the wall and contact it in a controlled fashion. Perform 8-15 repetitions. As you get stronger, you can increase the intensity of this exercise by slowly moving into a floor power pushup (knees then toes).
Skating
There is nothing like muscle memory to help minimize stiffness and enhance performance. Because inline skating so closely mimics ice-skating, I suggest you strap on your Roller Blades a couple times a week and head outdoors for a great workout that'll prepare you for the ice.
Cross-Country Skiing
Of course, if you can access an indoor ski machine a few times a week, this will help keep your muscles fit for the sport. On top of that, walking lunges will also effectively prepare your legs. Start with your feet together. Lunge one leg forward ensuring that the front knee stays over the foot and that the knee-cap always faces forwards. Now slowly push upwards from the front leg, extending it until your are standing on that leg. Repeat lunging forwards with the other leg. Keep your abdominals contracted throughout the entire exercise. Alternate sides and repeat 13-20x each leg. |
