Last Longer and Stronger on the Slopes

When 2XU was signed as the official compression supplier of the US Ski and Snowboard Association (USSA), their high-performance Director, Troy Flanagan said, “Having access to technical compression wear will allow for faster recovery between races and during travel to the various events.

A study published later that same year looked specifically at the effects of leg compression on alpine skiers and several additional benefits were identified.

Alpine skiing is brutal on the body. Skiers are pounded by strong passive vibrations and shocks that displace the muscles. Add to this the fact that they are also trying to hold a deep tuck position, maintain balance, and produce power through turns and jumps, and it’s one hell of a strain on the muscles and joints.

Using compression, the skiers achieved a deeper tuck position with a lower level of perceived exertion without compromising maximal leg strength, jumping performance or balance, and all this with no differences in whole-body oxygen consumption or blood lactate concentration.

The researchers proposed the explanation that compression may also:

• Reduce how much the thigh muscles are moved about by the vibration forces that can cause fatigue and (delayed) soreness in the muscle;
• Produce more response to a nerve stimulation of the muscle (as measured by EMG – electromyography), which improved the skiers’ sensory feedback, helping to improve their balance and awareness of their body position for turns, jumps, etc.;
• Improve oxygenation of the vastus lateralis muscle, which is the largest and most powerful muscle of the quadriceps – more oxygen to the muscle can allow the muscle to work longer to fatigue;
• Help maintain maximal isometric leg force (how solidly they could hold a position), jumping height and balance.

The take-away point for recreational skiers and snowboarders is that compression will help you hit the slopes for longer days, and you’ll be stronger (and less sore!) when backing up on consecutive days. Compression wear such as tights, long-sleeve tops and socks will help you back up for another day in the powder by enhancing blood circulation to prevent blood pooling in the major muscle groups, and forcing a quicker return of oxygen-rich blood to these muscles.

2XU compression uses a slightly graduated compression to offer more squeeze on targeted muscle groups to provide stability where you need it most. This can help cut down that mid-afternoon tightness in the legs, but it can may also help your performance, for example by reducing knee torque so you can make better turns, more safely, with less effort.

The Benefits of Compression as a Base Layer

One of the most challenging parts of recreational skiing and cold weather training can be deciding what to wear each day for your workout. How many layers do you need? How thick should each layer be? Will you be warm enough, or too warm? 

If you have ever struggled with these questions, look no further for your perfect cold-weather exercisebase layer. Compression wear is designed to be worn as the innermost layer of any outfit, with its tight and secure fit that clings to your body and applies beneficial pressure on your muscles. 

The thin fit allows any number of layers to be added on top of compression garments, making them versatile for cool to colder weather conditions. Because compression gear supports blood flow, it can help your body warm up faster and help keep your body temperature within a healthy range with proper layers applied. 

The form-fitting design of compression garments will also help prevent them from sliding up or falling down during your skiing. This is especially helpful as it can be very difficult to adjust inner layers beneath all of your external ones without pausing and disrupting your flow. 

Many of our compression garments include helpful features such as moisture-wicking fabric and ventilation panels, which will help prevent too much sweat build-up and discourage overheating. For the warmest compression gear we have for your toughest winter training, check out our Ignition compression collection featured below:

2XU Ignition Compression Collection

The 2XU Ignition Compression range uses soft, warm, breathable and super-strong PWX FLEX compression that’s still super-thin and light to keep your gear weight down. The full length tights have the advantage of supporting the whole calf muscle area, but if your ski boot liners are molded to fit your foot really tightly, then a 3/4 compression tight can work better. the go when your ski boot liners are molded to fit your foot really tightly. 

If you are looking to experience the benefits of compression and experience supported blood flow throughout your upper body as you train in cold weather, check out the Ignition Compression Long Sleeve. This top is designed to retain body heat while promoting breathability, with PWX vent panels that support thermoregulation and moisture-wicking material that will help you stay dry. Anti-odor technology is also included, allowing you to stay fresh throughout your workout. 

All the gear in the Ignition range have a soft, brushed thermal inner layer that helps you retain your body’s warmth while still allowing sweat to be wicked away from skin.

2XU Compression Socks

For additional support for the lower leg and feet, you can use compression socks, too. 2XU has developed the Vectr Compression Socks specifically for snow sports, where the feet and ankles take a hammering. The special X:LOCK support system helps support both the ankle and the arch of the foot with a secure, ergonomic fit. For warmth and protection from abrasion, there’s a light padding with a merino blend through the footbed, plus padding in the front shin panels to guard against grazing your legs on your boots. As with all 2XU compression socks, powerful compression wrap the lower leg muscles to help protect against soreness and fatigue. The next time you hit the snow with your board or skis, try using compression gear to hold it together so you can stay on your feet more and keep coming back for more.

If you are looking for relief from swollen feet, ankles, or legs during a long-haul flight on your way to the alps, try our Flight Compression Socks which will help support blood flow and soothe discomfort during hefty travel. Features include graduated compression technology and a seamlessly linked toe cage for your comfort. This way, you can land ready to hit the slopes and crush your runs. 

Compression for Recovery

At 2XU, we value the athlete’s recovery process and desire to help make the post-workout experience as quick and comfortable as possible. After long days, especially long consecutive days, on the slopes, any recreational skiers’ bodies will likely feel the toll that winter weather training exacts. 

This can include anything from sore and inflamed muscles to general fatigue and exhaustion. These effects can range in severity and, depending on how serious your discomfort is, could cause you to take unnecessary time, or even a full day off, to recover enough to get back in action.

Our collection of recovery-based compression is designed to provide optimal relief from muscle soreness and fatigue and support your body in feeling well enough to hit your favorite ski runs again. Each of our recovery compression garments will help support blood and oxygen flow to recovering muscles so you never have to miss a day. 

Recovery Compression Tights

We offer recovery compression tights for both men and women. Both the Power and Refresh Recovery tights will help provide relief from tough winter workouts, but the Power tights are designed to give you a more intense experience. Both are made with graduated compression technology and include quick-drying and moisture-wicking material for greater comfort. 

Recovery Compression Socks

Our Compression Socks for Recovery are the perfect pair of compression socks to relieve your feet, ankles, and lower legs after a long day of skiing or snowboarding. They will help maintain blood flow and circulation throughout those areas, soothing soreness, fatigue, and swelling, and help you feel ready to strap on those boots again for another day of mountain fun. 

General Skiing and Snowboarding Stamina Tips

Wearing our compression garments can help your body feel more ready to take on another day of skiing or snowboarding, but these general tips will help with mental and physical stamina, making you less likely to burn out. 

Because of the highly taxing toll these extreme cold sports can take on the body and mind, you may feel unmotivated or less excited about returning to the mountain. If you have planned a ski trip for several days, you don’t want to lose out on valuable time due to mental fatigue or a lack of enthusiasm. 

While it is up to you to find the internal drive to keep going and enjoy your winter adventure, here are some helpful tips that may allow you to last longer and get more fun out of your time on the mountain:

Start Slow

Even if you think you are a pro skier or snowboarder, it is a good idea, to begin with a few green or blue hills before jumping right onto a black diamond or double black diamond. 

This can be especially helpful if it has been a while since you’ve hit the slopes, and though you might have been a champion skier the last time you were out, your body will appreciate it if you start with some basics before jumping right into a challenge.

Taking it slow can be especially valuable if you are skiing with children, who might easily become discouraged or grumpy if forced on hills that challenge them too much at the beginning. Don’t worry; you will still have time to work your way up to those bigger hills, but starting slow will help reduce the risk of both injury and burnout and can also reduce the physical toll of the activity on your body. 

Stop for Water, Snacks, and Warmth

Sometimes, intense skiers or snowboarders will want to push through the day without stopping for more than a few seconds at a time. If your goal is to hit as many runs as possible, that’s great, but don’t ignore the value in food, water, and indoor breaks. 

Skiing and snowboarding are taxing on the body on their own, but combine that with the extreme cold conditions and wind chilloften present, and you may find yourself burning out or growing tired more than you thought. 

Although the cold air of the winter months may not make you feel dehydrated, you can’t forget that you are still exercising at a high intensity, and your body will need to replenish the fluid it loses through sweat. Stop every so often to hydrate and encourage those around you to do so as well. This will also prevent accidental dehydration. 

Food can also be invaluable in providing the energy boost you need to keep going. You will be burning calories quicker than you think as you maneuver your way down a hill, and grabbing or packing a few snacks (specifically carbohydrate-heavy foods) if you don’t want to stop for a full meal can really help you feel rejuvenated and ready to keep racing down the mountain. 

The same goes for warmth. Breaks from the cold can be extremely valuable and provide relief from borderline frostbite-inducing conditions, which can provide more of a psychological aid than anything. After a few minutes of comfort, your body will be refreshed, and your mind more excited to see what the next hill has in store. Keep an eye on your core temperature throughout your day. 

Dress in Comfortable Gear

How you feel in your gear while you’re skiing or snowboarding can greatly impact how much you enjoy these winter sports. Take the time to find the gear that is right for you, fits the day's weather, and will be as comfortable as possible. If you’re looking for cold weather jackets and vests, our collection includes options for various weather conditions so you’re supported and prepared regardless of the temperature. 

This goes for boots too. Ski boots are often known for being uncomfortable, but whether you’re buying or renting, take the time to try on a variety of sizes so you can truly select the one best for you. This will help minimize foot pain and discomfort as much as possible and prevent you from dreading the next day of strapping into your boots. 

Have Fun!

While some people ski or snowboard to race, the majority go to have fun, get some good exercise, and enjoy the scenery and the company of those they’re with. Don’t lose track of the importance of having fun amidst the pressure to perform well or keep up with those in your group. 

If you focus on enjoying your time and stick to slopes you can handle instead of pushing yourself too far, you will be more likely to want to come back out the next day and ski again. Performance and speed are not the core of recreational skiing; fun is! 

1. Sports Medicine, Arthroscopy, Rehabilitation, Therapy & Technology 2013 5:18 – Is leg compression beneficial for alpine skiers?

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Returning To The Slopes With Confidence

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BY DOMINIC CADDON Commonwealth Champion Powerlifter – @DomCadden

About the writer: Dominic Cadden is an online contributor for 2XU. Dominic holds vast knowledge and experience in coaching for health and performance. Having worked closely with elite athletes, coaches, sports dietitians, psychologists, researchers and other health professionals throughout his career as both a coach and athlete, Dominic has significant insight into coaching principles for performance and health. He is also an endurance athlete and powerlifting champion. An accomplished writer, Dominic has more than 20 years of experience writing for various publications across health, fitness, lifestyle and travel industries. Dominic also owns and runs Writeninja Total Fitness.

Content Disclaimer: 2XU provide health, fitness and wellbeing content designed for information purposes only and should not substitute or replace professional medical advice. Before starting any health, fitness or eating program it is always recommended that you consult a registered health care professional. Use of any information provided by 2XU is solely at your own risk.