Donate to support Ukraine's independence.
Free delivery Free delivery
90-day return policy 90-day return policy
More than one million happy customers More than one million happy customers
https://storage.googleapis.com/oneworld-prod/assets/blackroll-massage-gegen-muskelkater-vom-skifahren_2022-01-07-083857_uqqo.jpg?v=1641544738,0.6719,0.6399
Add routine to list

Exercises to prevent sore muscles after skiing

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

Duration
15 Min
Exercises
7
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.
Product
Seconds per side
60
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
Seconds
60
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
Seconds
60
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.
Product
Seconds per side
60
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.
Product
Seconds per side
60
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.
Product
Seconds per side
60
Body part
Lower legs
Training Goals
Recovery, Mobility

For prevention of back tension from skiing

Back Massage

Place the BLACKROLL under your back. Stand up with your legs. Clasp your hands behind your head. Slowly roll along your back.
Product
Seconds
60
Body part
Lower back, Upper Back
Training Goals
Recovery, Mobility

For massage exercises against sore muscles from skiing

Ideal for beginners

BLACK
BLACK/YELLOW
BLACK/BLUE/WHITE
+4

The mother of all foam rollers

Standard

from
€29.90

More winter sports exercise routines

Exercises against muscle soreness from snowboarding
Duration
10 Min
Exercises
5
Difficulty
Beginner
Strength training for skiing
Duration
25 Min
Exercises
5
Difficulty
Beginner
Muscle-building exercises for snowboarding
Duration
20 Min
Exercises
5
Difficulty
Beginner
Cross-country skiing
Duration
25 Min
Exercises
6
Difficulty
Beginner
Get 10% discount on your next order

Subscribe to our newsletter

Free delivery Free delivery
90-day return policy 90-day return policy
More than one million happy customers More than one million happy customers