When winter comes, many Istanbulites start spending weekends on the slopes. Skiing and snowboarding are as demanding on the body as they are enjoyable. In this article we've gathered practical tips for body care before and after ski season.
What Does Skiing Leave Behind?
- Thighs: Skiing for hours with bent knees keeps the thighs working; a burning, heavy feeling by the end of the day is common.
- Hips and lower back: Trunk and hip muscles are constantly engaged to keep balance.
- Calves: Ankles held still inside ski boots tire the calves.
- Shoulders and arms: Poles, falls and, in snowboarding, getting up off the snow again and again load the arms and shoulders.
- Cold: Muscles feel tighter in the cold.
Pre-Season Preparation
Preparing your body a few weeks before your first day on the slopes makes it more enjoyable and reduces the heavy fatigue of the first days.
- Leg and core strength: Start squats, lunges, wall sits and planks a few weeks ahead.
- Flexibility: Stretch the hips, thighs and calves.
- Fitness: Build endurance with walking, running or cycling.
- Care: A pre-season massage helps you notice built-up tension. After an intense period of training, a Sports Physiotherapy Recovery Session is a good chance to review your movement quality.
Recovery After the Trip
When you come back from the slopes your legs may be heavy, your back stiff and your body tired from the cold. During this time:
- Volcanic Hot Stone Massage: The softening effect of heat after the cold is perfect after skiing.
- Sports Massage and Cold Plunge: A brisk massage focused on the thighs and hips.
- Swedish Massage: Balanced, whole-body relaxation.
- Sauna and steam: Short warming sessions; see our sauna guide for details.
Resting for a day after you return and then coming for a massage is usually more comfortable than the very next day.
Falls and Injuries
Falling is part of skiing, but some falls lead to injury. If you have knee swelling, a sense of instability in a joint, sharp pain, or headache or nausea after hitting your head, see a doctor rather than having a massage.
Throughout the Winter
Cold, short winter days affect both body and mood. For winter wellness rituals, see our article on hot stone massage in winter.
When you're back from the slopes, O'SPA Sky at Skyland Istanbul welcomes you every day from 09:00 to 23:00. Browse our services or contact us.
