Most cross-country skiers and surfers accept muscle pain as normal. But muscular issues don't have to be part of your winter holidays while practicing winter sports.
Muscle aches and unusual strains are very common "side effects" in winter sports.
To prevent these minor injuries, it's essential to warm up and stretch your muscles thoroughly before undertaking activities that require significant effort. Doing lighter stretches afterwards greatly helps prevent muscle pain from spreading throughout your body.
When we exercise, our oxygen demands increase, causing our bodies to produce more harmful free radical molecules* than usual. (*oxygen molecules with an extra ion that make us consume more sugar than normal). The effect of free radicals causes that familiar muscle pain and stiffness about a day after exertion - what we commonly call DOMS (Delayed Onset Muscle Soreness).
Nutrients rich in antioxidants like vitamin C and bioflavonoids (antioxidants found in citrus fruits and green tea) can help counteract the damage muscles endure during sports activities. Taken regularly, these nutrients reduce injury risk and, when injuries occur, shorten recovery time for damaged muscles. Take one gram of vitamin C with bioflavonoids two or three times daily.
Bromelain, an extract from pineapple, enhances the body's anti-inflammatory properties. Take 500mg three times daily on an empty stomach. For quick relief, we recommend topical application of arnica ointment: applying it two or three times daily to affected areas will bring relief to your sore and tired muscles.
