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Exercises to prevent sore muscles after skiing

Après Ski - integrate BLACKROLL® exercises to prevent sore muscles after skiing

Duration

15 Min

Exercises

Difficulty

Beginner

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Exercises to prevent sore muscles after skiing

Après Ski - integrate BLACKROLL® exercises to prevent sore muscles after skiing

Duration

15 Min

Exercises

Difficulty

Beginner

Products used in Routine

Standard

Regardless of whether we're ploughing through deep snow or making rhythmic turns on the piste, our legs get a lot of heavy use when skiing, making it all the more important that you actively regenerate afterwards. Our après-ski exercises will leave you feeling energised when you get up the next day. A soothing self-massage allows for a better recovery and has a positive effect on sore muscles after skiing. This has also been proven by studies.

To prevent sore muscles after skiing, we recommend massaging the following areas:

Lower legs
Thighs
Glutes
Back

You can also stretch these areas after skiing.

approx. 60 seconds per area

Spend around a minute focusing on each muscle group. You can also massage longer if you feel that your body is particularly tense in certain areas.

For tense calves from skiing

Calf Massage

Angle one leg while sitting. Place the calf of the stretched leg on the foam roller. Lift your buttocks off the floor. Slowly roll out your calf.

While rolling out, slowly turn your foot to the right and left. This way you massage even more parts of the calf muscles. If you want to intensify the exercise, rest the free leg on the lower leg of the other leg.

Product

Standard

Seconds per side

Body part

Lower legs

Training Goals

Recovery, Mobility

For tense thighs & tired legs from skiing

Hamstring Massage

In a sitting position, place both thighs on the BLACKROLL. Support yourself with your hands behind your back. Raise your buttocks. Slowly roll out the back of your thighs.

Product

Standard

Seconds

Body part

Thigh

Training Goals

Recovery, Mobility

Quads Massage

Start in plank position. Place the BLACKROLL under your thighs. Slowly roll out the entire front of your thighs from the knees to the hips.

Product

Standard

Seconds

Body part

Thigh

Training Goals

Recovery, Mobility

Quads Mobilisation

Start in forearm support. Place the BLACKROLL under your thighs. Roll out the entire front of your thighs.

When you find a pain point, stay on it. Bend and straighten your knee alternately.

Product

Standard

Seconds per side

Body part

Thigh

Training Goals

Mobility

For preventing sore muscles in the buttocks from skiing

Glute Massage

Sit with one half of your buttocks on the BLACKROLL. Stand up with the opposite leg. Place the foot of the side to be worked on on the knee. Support yourself with your hands behind your back. Slowly roll back and forth.

Turn slightly to the side to work more of your gluteal muscles.

Product

Standard

Seconds per side

Body part

Hips

Training Goals

Recovery, Mobility

For tense lower legs from skiing

Tibialis Massage

Place your outer lower leg on the BLACKROLL. Place the other leg in front of your body. Support yourself on your hands. Raise your buttocks. Slowly roll out your lower leg.

Turn to either side as you roll out to work more of your lower leg.

Product

Standard

Seconds per side

Body part

Lower legs

Training Goals

Recovery, Mobility