When you visit Mammoth Lakes, you only have a few precious days to enjoy your time on the mountain. But, skiing and snowboarding without proper recovery can lead to painfully sore, tired muscles that ruin the rest of your trip.
So, let’s talk about how you can wake up refreshed and ready to go for every day of your time here in Mammoth!
Stay hydrated
One of the best ways that you can keep your muscles and joints happy during your trip is with proper hydration. Here at high elevation, your body is going to work harder to deal with the lower oxygen levels. Drinking water will help with circulation so that your muscles get the oxygen they need to function well and avoid cramping and injuries.
Warm up before you hit the slopes
You may not see people doing warm-up stretches and exercises while they’re waiting for their gear rental or in line for the first lift. But we consider this to be a missed opportunity! A proper warm up will increase blood flow, loosen your muscles and wake up the mind-to-body connection you need to ski and snowboard better. If you don’t want to do it in public, consider doing a few warm up exercises in your condo before heading out for the day. Here are a few:
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Marching on the spot
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Arm circles
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Leg swings
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Calf raises
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Torso twists
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Squats
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Jumping jacks
Try to do these exercises for a good 10 to 15 minutes before heading out.
Book a one-on-one lesson with an instructor
To be sure, some muscle soreness after a full day of skiing and snowboarding is inevitable. That's because you’re working muscles that may not be activated with other forms of exercise.
But, there are a few adjustments that you may be able to make to your form that will increase your riding efficiency. This can greatly reduce the impact on your joints and muscles, which will leave you feeling more refreshed and energized tomorrow.
So, even if you consider yourself to be an experienced rider, try booking a one-on-one lesson with someone who specializes in good form.
Don’t overdo it on the first day or few days of your trip
There’s nothing like the first day of getting back on the mountain after being away for a while! Your muscles haven’t had the chance to get sore, you’re buzzing with the excitement of being in nature, and you feel ready to ski the day away.
We hate to rain on your parade, but this mindset could set you up for a painful rest of your trip if you’re not careful! Going all out on day one can lead to injury or muscle fatigue that can’t be recovered overnight.
So, it’s a better idea to take it easy on the first day and gradually increase the difficulty of the runs and amount of hours on the mountain over the course of your trip.
Have good, healthy meals
We’re not going to tell you that you shouldn’t eat at your favorite Mammoth Lakes restaurants while you’re here. After all, you’re on vacation!
But, putting some thought into your nutrition can be a good way to keep those muscles energized and nourished for another full day on the slopes. According to Nike-backed dieticians, here are a few options to eat within about an hour of activity for maximum muscle recovery:
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Healthy, whole grain cereal with milk
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Greek or natural yogurt with fresh fruit
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Egg scramble with vegetables
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A hearty turkey (or other lean protein) sandwich
As you can see, these are mostly snacks that are meant to give you a nutrient-boost while your body comes down from activity. Within a few hours, you’ll probably be hungry enough for tacos at Gomez’s or a flatbread pizza from the Eatery! Just maybe don’t eat portions that will leave you in a food coma!
Use hot and cold treatment
There’s a lot of back and forth in the exercise world about whether ice baths or warm baths are the most beneficial post-workout. The fact is, there are benefits for either one.
Ice baths, for instance, can reduce inflammation and decrease muscle soreness, especially after high-intensity workouts like sprints (or skiing or snowboarding.) It’s recommended that if you opt for cold water treatment, you do it soon after the end of your workout.
Warm baths, on the other hand, relax our muscles and increase blood flow. This can be beneficial for achiness or joint paint. A hot bath or dip in the hottub can also prevent muscle spasms and help you sleep better.
Overall, the choice is yours! If the idea of getting in a cold bath while it’s snowing outside sounds miserable, then reap the benefits of a warm water bath instead. Remember that a relaxing dip in a hot tub can put you at risk for dehydration, so keep drinking water!
Note: It is never recommended that you take a cold dip in an out-of-season pool, lake or river here in Mammoth! If you want a cold bath, simply fill the bathtub in your condo with cold tap water.
Avoid crashing on the couch
We’re aware that our condos at Mammoth Mountain Reservations are perfectly designed for getting home from a long day of skiing and crashing on the couch. With a roaring fire in the fireplace, your favorite movie on the TV and snow falling gently outside, how could anyone be expected to not sink right into the sofa for hours?
The problem is, when you try to get up again, your muscles and joints are a creaky, tight, painful mess.
Here’s the solution: set a timer on your phone about every hour to remind yourself to get up and do some gentle stretching or walking around the condo. Put your phone out of reach so that you have to get up. Believe us, the occasional blood circulation will do those tired muscles good! You’ll feel more flexible and ready to get back on that ski lift in the morning.
Sleep early
Quality sleep is a huge factor in post-workout recovery. The reason for this is that when we get regular sleep, our bodies release more of IGF-1, an anabolic hormone that aids in muscle growth and maintenance. Anything less than 7 hours, those hormone levels dip (and cortisol increases), putting us at risk for muscle loss.
True, our hormone levels aren’t likely to change drastically after a few nights of fun in Mammoth Lakes. But if you really want to make the most of your time on the slopes, it’s a great idea to consider sleep as a crucial part of your recovery! After all, you may not experience significant muscle loss after a few days of bad sleep, but you probably will notice worse skiing and snowboarding performance. Sleep deprivation leads to faster fatigue, loss of reaction time, and more difficulty with stamina. Add that to the extra burden your body is already facing with high altitude conditions and you’ll wish that you had turned in earlier last night!
Mindful recovery can make your trip to Mammoth Lakes more enjoyable!
In this article, we’ve covered some of the recovery tips that will make you feel energized, strong, and on your game the next time you hit the slopes. Even if you’re able to commit to just a few of the tasks on this list, you’ll notice the difference when you get on the ski lift in the morning.
Inspired to book your next ski or snowboard trip to Mammoth Lakes? We’ve got the perfect condo for you and your group to rest and recover at the end of a long day on the mountain!