Your Guide to Snow Sport Recovery: Move Better, Hurt Less
Let’s face it. Part of the joy of living in the Northeast is snow sports.
Whether you ski, snowboard or snow shoe, getting outside in the winter is good for your mental and physical health. And while a day on the slopes or in the backwoods can leave you sore and tired, that doesn’t have to ruin the fun!
At FIXXED, we believe recovery should be a priority, especially après snow. We offer a variety of soft tissue techniques to improve slope soreness and help you bounce back for your next activity sooner. For improving soreness, we recommend trying a cup and stretch session! Looking for a little extra? Ask about our normatec boots!
Why cupping?
Cupping is a decompression treatment that is great for muscle tension and soreness. The technique uses pressurized cups to increase blood flow to an area, which increases blood flow, mobilizes tissue and releases trigger points painlessly, all of which decrease tissue tension and stiffness. An added bonus, cupping has a low chance of post-session soreness and provides immediate relief!
Why stretching?
We all know we should stretch, but do you know why? Stretching helps us move better, improving flexibility, circulation and posture. It also provides pain and stress relief! Assisted stretching has the added benefit of allowing the individual receiving treatment to relax more deeply into the stretch without needing to hold themselves in a position.
Which stretches should I do?
The low back and legs can be particularly sore after snow sports. Consider adding several of these to your après routine to reduce soreness.
Quad stretch
How to do it:
· Stand next to a stable surface you can use for support
· Lift one heel up towards your butt and grab your toes with your opposite hand
· Without leaning forward, pull your foot closer to your butt until you feel a stretch in the front of the thigh
· Hold for 30 seconds and repeat on both sides
Hamstring stretch
How to do it:
· Sit tall on the edge of a chair with your feet flat on the floor
· Extend one leg long in front of you with your toes pointed towards the ceiling
· Hinge forward, bringing your torso towards your leg with a flat back until you feel a stretch in the back of the thigh
· Hold for 30 seconds and repeat on both sides
Hip rotator stretch
How to do it:
· Sit tall on the edge of a chair with your feet flat on the floor
· Cross one ankle up over your opposite knee
· Hinge forward, bringing your torso towards your leg with a flat back until you feel a stretch in the outside of the hip, not the knee
· Hold for 30 seconds and repeat on both sides
Side stretch
How to do it:
· Stand with your feet hip width apart
· Reach one arm up overhead towards the opposite side of the room until you feel a stretch through the side of the trunk
· Hold for 30 seconds and repeat on both sides
Pro tip: Don’t neglect your upper body! Between pole planting and tricky terrain, your arms can also use some love after snow sports.
Chest stretch
How to do it:
· Hook your hand around the molding of a door frame at shoulder height
· Rotate your body away from your hand and the doorframe
· Allow your arm to extend fully until you feel a stretch in the front of the chest or bicep
· Hold for 30 seconds and repeat on both sides
What are the Normatec boots?
Normatec boots are lower body compression sleeves that can be used to improve muscle recovery by increasing circulation, which enhances the delivery of nutrients to sore tissue and also increases metabolic waste build-up. These are great to add after a cup and stretch session for some extra leg care.
You work too hard to let pain and soreness hold you back from enjoying a snow day! Take control of your recovery, today and in just 20 minutes, experience how bodywork can enhance your recovery.
