The first few days of skiing are usually synonymous with sore thighs and a fear of stairs. Soreness is felt mainly in the quadriceps, located on the front of the thighs, and, although this muscle group is very active in every day life, it is used differently in alpine skiing. The physiological reasons for the soreness are difficult to explain, but the factors causing it are better understood. This Max Fitness Tip explains why alpine skiing causes muscle soreness and how to prevent it with proper training.

Bump skiing is probably the best example to illustrate the quadriceps’ action. From picture 1 to 3, Jean-Marcel moves freely in the air and straightens the leg (knee extension). This extension is powered by the quadriceps and requires minimal energy as no external force constrains the movement¹ . However, the force increases greatly at landing (picture 4) and the quadriceps must contract vigorously to keep the leg straight and avoid the compression of the skier. If the force is too high, the knees can flex to reduce the impact. While skiing on flat terrain may appear to be different, the quadriceps act similarly by increasing the force of contraction when the leg is straight without changing the knee angle (isometric contraction) or by maintaining the force of contraction as the knee bends (eccentric contraction).

Generally, soreness appears following the initial practice session of an activity requiring eccentric contractions. Once the body is adapted to this type of contraction, the following sessions do not cause further pain. Here are some training tips to avoid the discomfort.
1. Perform exercises requiring eccentric contractions of the quadriceps. Start by walking down stairways, then walk down a mountain. When this becomes easy, run down a hill.

2. Pliometry can be a good specific workout. For the quadriceps, this consists of alternating jumps and landings using benches or hurdles. This training method emulates the specific forces of alpine skiing and should always be supervised by a kinesiologist as injuries can result from an incorrect execution.

3. The good old “chair”, consisting of putting your back against a wall while maintaining your knees bent at 90°, is not a bad exercise but corresponds more specifically to downhill rather than all-around skiing. Instead, stand-up straight and maintain a heavy load on your shoulders with your knees slightly bent.

Because this type of training can cause soreness to the thighs, take it gradually the first few training sessions. Otherwise, you might wake up the next morning with a fear of stairs again!