With the snowy months upon us, the desire to hit the slopes can come on without warning. As millions of adventurous types will agree, when the mountains call, it’s nearly impossible to resist. Yet the adrenaline rush and excitement from a non-stop day on the slopes can come with a cost. When you exhaust yourself, you’re not only sore at the end of the day, you’re potentially creating a greater risk for serious long term injuries.
If you overexert your body on a regular basis it can lead to a chronic injury, also called an overuse injury. Common overuse injuries include long term problems like stress fractures and tendonitis. The initial symptoms may be soreness or aching in a muscle or joint. If you continue to overwork the same area of your body, pain will likely worsen and make the injury stay around even longer.
How overexertion works
When you overwork your body, you become dehydrated and cellular respiration is cut short. Your cells are receiving less oxygen than they need and your body starts breaking down carbs to use as energy instead of oxygen. This results in a build-up of lactic acid in muscles and causes the soreness you’d rather avoid. Altitude sickness is also caused by a lack of oxygen in the blood stream making hydration even more critical for your mountain wellness.
Avoiding Overexertion
Here are a few tips to keep your body in great form so you can enjoy some winter fun:
- Gently stretch your muscles before you go out for the day. This will keep you limber and will help prevent lactic acid build up in your muscles.
- Stay hydrated. Hydration will help keep the oxygen flowing to your muscles.
- If you are breathing too hard to speak comfortably, you are most likely overexerting yourself. If your breathing rate is disproportionately high in relation to how hard you are working, take it as a signal to slow down.
- Take a 20 minute break. Allow your body to catch up to your heightened level of excitement by resting before you take on the cornice lift.
- Save the drinks for Happy Hour! The ski resort may seem like a large social gathering where cocktails and beer flow, but alcohol will hinder your reflexes and accelerate fatigue.
- Know your limits. Pay attention to your body’s messages and end your day before you exhaust your body. This will not only reduce overexertion, but it will also greatly reduce your risk of injury as your reflexes and muscle strength begin to dwindle.
What to do if you overexert yourself
- Stretch! If you sit down for an extended amount of time, you may end up incredibly sore. Stretch your muscles for an extended amount of time to avoid tearing muscles and to remain flexible.
- While resting on the chair lift may seem adequate, a “cool down” phase is important. Before you rest entirely for the evening, take a brief walk around the lodge to let your heart rate slowly return to its regular rate.
- Get a massage. A deep tissue massage increases blood flow to muscles, thus speeding up the process of recovery while removing inflammatory chemicals (like lactic acid) your body creates while exercising. Drink lots of water to help flush out the chemicals.
- Rub with natural oils. Our Relief and Recovery product is perfect for helping overworked, sore muscles. Topical applications are a great way to get immediate relief.
Knowing and following best practices to avoid exhaustion will help you stay on the mountain for a good portion of your snow day. Just as you pay attention to the signs on the trail, pay attention to your own body’s signals as well.
Rest up before you hit the slopes! Nothing is better for your energy than a full night’s sleep. Give our Restful Sleep Support formula a try if you’re too excited to doze. This product helps your body move into a healthy sleep pattern while leaving you feeling refreshed in the morning. Exactly what your body needs to regenerate and feel as fresh as a powder day on that first morning run.
Stay safe and have fun out there!