Whether you’re breaking trail through fresh powder, charging down icy hardpack at the resort, or lapping untouched lines with your favorite heli-operator—shoutout to Selkirk Tangiers Heli Skiing (STHS)—long days on the mountain are no joke. While they’re thrilling, they can also be grueling on your body. Proper recovery after a big day is the difference between showing up ready to go again and tapping out by day two or three.

Here’s how to stay injury-free, energized, and ready for another day when the snow keeps coming:

1. Fuel Up

Your body burns an incredible amount of energy skiing or snowboarding, especially on back-to-back days. Refueling properly helps your muscles recover and rebuild.

Carbohydrates
These are your primary energy source. After a big day, focus on replenishing glycogen stores with complex carbs like sweet potatoes, rice, or whole grains.

Protein
Essential for tissue repair, aim to consume 20-30g of high-quality protein within an hour of finishing your day. Think lean meats, eggs, or plant-based alternatives.

Timing
A well-balanced meal shortly after skiing, followed by consistent fueling throughout the evening, can set you up for success the next day.

2. Hydrate

Between the cold, dry mountain air and physical exertion, dehydration is common on ski days. It’s easy to underestimate how much fluid you lose, especially when skiing at higher altitudes.

Water
Aim for consistent hydration throughout the day and drink extra post-session.

Electrolytes
Sodium, potassium, and magnesium play a crucial role in muscle function and recovery. Add a carbed-up electrolyte like Tailwind’s Endurance Fuel or Skratch Labs Super High Carb Mix to your water during the day then use a sugar free electrolyte like Skratch Labs Everyday Hydration or LMNT Hydration to top up afterwards.

3. Prioritize Sleep

Recovery happens while you rest, with the majority of physical and neurological repair occurring during deep sleep. Without adequate sleep, your performance—and enjoyment—will decline fast.

Quality Over Quantity
While 7-9 hours is ideal, focus on quality. Keep your sleeping environment cool, dark, and quiet.

Nap If necessary
If you’re exhausted, a 20-30 minute nap post-skiing can recharge you without disrupting your nighttime sleep.

Aprez Wisely: it’s well known that even a single alcoholic drink within 3 hours of bedtime can negatively impact sleep as can caffeine within 6 hours of bedtime.

4. Stretch & Mobilize

Post-ski stiffness is real. Prioritize mobility work and stretching after long days to improve recovery and prevent injury.

Key Areas
Focus on the areas that take the most beating:

Hips
Loosen tight hip flexors and address hip rotation.

Inner Thighs
Stretch adductors to counteract the demands of skiing.

Upper Back
Improve thoracic mobility to counteract forward posture from skiing and riding.

Consistency Matters
Just 10-15 minutes of stretching or mobility work can make a big difference. For more on the principles of mobility work, check out last month’s STHS Blog.

5. Use Heat & Cold Strategically

Hot and cold therapy can aid recovery, but knowing when to use them is key.

Heat
A sauna session or warm bath can promote blood flow, loosen tight muscles, and help you relax. Follow up with gentle mobility work to maximize benefits.

Cold Plunging
Immersing yourself in cold water (50-59°F) for 5-10 minutes can reduce inflammation, ease muscle soreness, and improve your mental recovery. The key is controlled breathing to relax your nervous system.

6. Light Cardio

Active recovery is an underrated way to promote blood flow and reduce soreness.

Keep Moving
Hop on a stationary bike or go for a light walk to keep your body moving.

Avoid high-intensity cardio
The goal is to flush out soreness, not add more strain.

7. Recovery Modalities

Take advantage of tools and techniques designed to help your body bounce back:

Foam Rolling
Use a foam roller to improve circulation and decrease soreness in target areas. Focus on your quads, calves, and upper back. Spend 1-2 minutes per muscle group for best results.

Massage Guns
Devices like Theraguns can help release tension in sore muscles and improve blood flow. Use light pressure, especially on sore areas, to avoid overloading already stressed tissue.

Normatec Compression Boots
These boots use dynamic compression to improve circulation, flush metabolic waste, and reduce swelling in the legs. They’re a great option after a long day of skiing.

Blood Flow Restriction (BFR) Therapy
By restricting venous return while allowing arterial flow, BFR can enhance recovery by stimulating muscle growth and increasing oxygen delivery to tissues.

Infrared Saunas
These promote deeper heat penetration, which can help with relaxation and recovery without overheating your core.

You Can’t Hack the Basics

While recovery tools and therapies are helpful, they won’t replace the fundamentals of hydration, nutrition, mobility, and sleep. As we always say: you can’t foam roll your way out of an under-hydrated, under-fueled, sleep-deprived state.

Make Recovery Part of Your Routine

With the right approach, you can keep shredding day after day, whether you’re lapping the resort, exploring the backcountry, or hitting the heli lines. Recovery is just as important as training, so treat it like a priority—not an afterthought.

Need help optimizing your recovery? The Ibex Project specializes in performance programming and recovery strategies for mountain athletes.

Get in touch to learn more!

After a Day on the Mountain: Essential Recovery Tips