Fatigue, cold weather, altitude, the occasional fall, past injuries and age have encouraged us to be methodical both in our warm-up and in our recovery after intense days of skiing. Our routine has always been simple, as you can see in the best exercises to prepare for the ski season, requiring little equipment and yet proving quite effective.
We will start with a warm-up. We follow a simple but important rule: the key is not the complexity of the exercise, but its relevance: preparing the body for the specific demands of skiing. That’s why, before putting on our boots, we spend a few minutes on structured joint mobility, starting with the lower joints and ending with the upper joints. Nothing extraordinary: just structure, consistency and perseverance, the three pillars of a truly effective warm-up.
We don’t want to go into detail, but it’s worth knowing that alpine skiing is a sport that involves multiple synovial joints, each with a specific biomechanical role that determines both technique and warm-up and recovery requirements. We specifically warm up the joints that are most involved: the spheroid joints (hip and shoulder), the hinge or trochlear joints (knees), the pivot joint of the neck (atlas–axis), as well as the condylar joints of the wrists and the talocrural joints of the ankles.
It is a simple routine that promotes basic neuromuscular activation and allows us, after taking the first ski lift, to perform mobility and activation exercises that are suitable for preparing the body safely and efficiently before making the first descent.
After skiing, the strategy is completely different: we aim to stretch, release tension, relax and normalise muscle tone. We started with 3–4 minutes of slow breathing to reduce sympathetic activation, followed by dynamic stretching of the quadriceps, glutes, hips and hamstrings to rebalance the muscles after hours of flexion.
We have found that this combination—preparatory mobility exercises in the morning and myofascial release with controlled stretching in the afternoon—promotes circulation, reduces lumbar stiffness, and optimises tissue recovery, which is especially important when we have several days of skiing under our belts.
Well, this season we are going to incorporate three items into our routine provided by BLACKROLL — a leading German brand in mobility, ergonomics and muscle regeneration — which seem to have a positive influence on recovery and rest. Specifically, we are going to tell you about the features and how we plan to use the Twin, the Ball 08 and the Recovery Pillow (the latter being the most obvious).
Myofascial release with BLACKROLL Twin: a healthy habit to end your day of skiing
The BLACKROLL Twin is a roller with a well-thought-out ergonomic design that allows you to work comfortably and effectively on different areas of the body. After comparing its use with other rollers we have tested in recent years, we believe that this will be one of the most practical to take with us this season: it is very lightweight, has a pleasant texture and its small size makes it easy to carry in your suitcase on any ski trip. In just ten minutes a day, you can perform a complete relaxation routine or even do core exercises that are very useful for skiing, but first, we want to tell you how this Foam Roller works, which we have embraced in our skiing routine.
When we apply localised pressure to what are known as trigger points — areas of high sensitivity or small knots of tension within the muscle tissue — we activate the Golgi tendon organ, a mechanoreceptor specialised in detecting changes in tension. This stimulation sends a reflex signal to the nervous system to reduce the tone of the affected muscle, promoting progressive and controlled relaxation. The result is very satisfactory and undoubtedly a healthy habit for all skiers. It reduces deep tension, releases contractures and promotes more efficient recovery after exertion on the snow.
And even though we haven’t been skiing this season yet, we’ve been using it for several weeks after training and can share a couple of basic recommendations: don’t put all your weight on it from the start, because the initial pressure can be uncomfortable; and when you lie on your back with the Twin under your back, use your arms to control the movement so that the roller glides smoothly along your entire spine. If you have a TRX or similar, it is very useful to combine it as you can adjust the intensity of the pressure and move it comfortably on your own.
- Slowly slide from the dorsal area to the lower lumbar region.
- Rotate the Twin across your glutes, moving the roller from side to side.
- Gently roll the back of the legs (hamstrings and calves).
- Gently roll the front of the legs (quadriceps).
Ball 08: a ball that performs its function with precision where skiing is most demanding
The Ball 08 is an essential accessory for working on specific areas that tend to become overloaded when skiing. Its small size makes it easy to take with you wherever you go, and honestly, it is extremely useful. Of course, you can use a tennis or paddle ball, but we assure you that the sensations will not be the same, as the Ball 08 has the ideal hardness and texture for the exercises we are going to suggest in sets of 30–60 seconds per painful point, without exceeding a pressure that is uncomfortable.
- Sole of the foot: releases the plantar fascia, reducing discomfort caused by prolonged use of boots. Gradually increase pressure by making lines and circles across the entire sole.
- Gluteus (medius and maximus) and piriformis: It is essential to use Ball 08 on the gluteus medius (it stabilises the outer leg in each turn, allowing for precise weight transfers and preventing dynamic knee valgus), on the gluteus maximus, which participates in hip stability during flexion, and on the piriformis as a lumbopelvic stabiliser and activator of the hip rotators. When applying BALL 08 to the piriformis, do not apply too much pressure, as the sciatic nerve can radiate pain.
- Neck: Overloading this area after skiing can be caused by prolonged isometric contraction, leading to stiffness. The recommended exercise is simple but very useful. Lie on your back. Place the BALL 08 right at the junction between the skull and the neck. Let the weight of your head drop gradually (not suddenly). Make small, very gentle “yes” and “no” movements.
Sleeping well: the invisible factor that determines the quality of the following day
Complete recovery is not achieved through stretching and muscle release alone. Sleep is the true regeneration phase, where the body repairs tissue, processes physical stress, and redefines neuromuscular balance.
In this regard, the BLACKROLL Recovery Pillow has proven to be particularly effective for those who travel frequently or sleep in different accommodations during the season. We find it really interesting how little space it takes up (it comes rolled up), its size, and the pleasant feel of the Premium Pillow Case.
Its core is made like many other pillows: high-tech elastic memory foam, capable of recovering its original shape even after being rolled up for travel. This property allows the pillow to naturally adapt to each person’s posture, maintaining cervical alignment and preventing tension in the neck and shoulder area after a busy day in the mountains.
Experience shows that recovery is not a supplement, but an essential component of skiing, especially during intense seasons or for skiers looking to improve their technique and extend their time on the slopes. We hope that the BLACKROLL products we are going to test will provide us with real value during the winter season, but what we can assure you is that they are compact, well-made and easy to transport.
