# 7 Physical Therapy Exercises to Prepare Your Body for Multi-Day Skiing Expert-backed training routines to prevent muscle soreness and fatigue during extended ski trips. - **Source:** [Outside](https://www.outsideonline.com) - **Published:** 2026-11-06 - **Topic:** [health](https://brifing.si/c/health) - **Original article:** - **On Brifing:** https://brifing.si/s/f22b1278-1fe7-4c29-94a4-0dfef1cdca5d ## The Day Two Phenomenon Skiers often feel fine on day one due to adrenaline, but day two brings intense muscle soreness. Physical therapist Milica McDowell explains that this discomfort stems from eccentric loading, where muscles lengthen under tension. These microtraumas in hamstrings and quads lead to significant stiffness that can persist for several days after skiing. ## Mechanisms of Muscle Fatigue Eccentric loading occurs during the lowering phase of a squat, creating tiny tears in muscle fibers. Research indicates that eccentric strength remains reduced for 24 to 72 hours following unfamiliar exercise. Furthermore, the specific flexed-knee position required for carving turns is difficult to replicate in standard gym environments, causing rapid fatigue. ## The Impact of Altitude Thin air at high elevations makes oxygen delivery to muscles significantly harder, accelerating fatigue during physical exertion. Cleveland Clinic notes that headaches and general exhaustion can manifest within 24 hours of arrival. This environmental factor forces the body to work harder, compounding the soreness caused by intense, repetitive skiing movements. ## Strategic Pre-Trip Training McDowell recommends starting a targeted training plan four to six weeks before your trip. This regimen includes three strength moves and one cardio drill to build endurance. It is crucial to start with light intensity, as introducing new eccentric exercises can initially cause its own form of delayed-onset muscle soreness. ## Core Strength Movements The training plan features crouched pulse squats to mimic repeated turns and kettlebell kickstand deadlifts for posterior chain stability. Bulgarian split squats, described as a fancy lunge, are also included to build unilateral leg strength. These exercises should be performed in sets of two to six, depending on the specific movement. ## Cardio and Warm-up Drills Cardio training involves short, intense bursts of 30 to 60 seconds at 75 percent of your maximum heart rate. Before hitting the slopes, a five-minute warm-up is essential to raise your heart rate. This includes activities like stairs or burpees, followed by specific stretches for the calves, quads, and hips. ## Recovery and Mobility Techniques For post-ski recovery, the side-lying quad stretch and the World's Greatest Stretch help maintain mobility. While a review of 99 studies suggests stretching may not eliminate soreness, light movement and massage are effective for easing discomfort. Focus on comfort rather than a cure to ensure you can ski the next day. ## Long-Term Skiing Sustainability Proactive physical preparation is the key to enjoying multi-day ski trips without debilitating pain. As 73-year-old veteran skier Joe Puchek suggests, making the right training decisions today allows you to continue skiing tomorrow. Prioritizing strength and conditioning over gear maintenance ensures your body remains resilient against the physical demands of slopes. ## Sources covering this story - https://www.outsideonline.com/uncategorized/ski-exercises-better-performance/ — --- _Summary written by Brifing from the original reporting. Copyright in the original article belongs to its publisher; read the full piece at the link above._