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Preventing sore calf muscles

Training the calf muscles & wearing Lower Leg Sleeves

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Pain, that every skier knows: sore calf muscles

There is some pains that every skier knows from experience. Sore calf muscles are one of them. Sore muscles are caused by small injuries to the Z lines that form the borders of each sarcomere. A sarcomere is the smallest part of an individual muscle fiber. On the inside, the muscle proteins (actin and myosin) receive signals from the brain, they tighten, and this leads to the muscle contracting. Calf pain is the unfortunate result.

Symptoms of sore calf muscles

In general, sore muscles occur a few hours after the unusual strain on the slopes. The calf muscles swell, they become hard, stiff, sensitive to pressure, and lose their strength. Usually, the pain reaches its peak after about 24 hours, then gradually decreases again. During this time, strain, movement, pressure, and stretching lead to pain. Remember, therefore, to prepare properly for the skiing season! You have to work on your calf muscles and warm up before skiing. Then you can prevent pain and sore calf muscles. It’s best if you train with the Sports Lower Leg Sleeves and that you wear them during skiing.

The right preparation for the skiing season: training the lower legs

Skiing is a challenging sport. The three main factors for your perfect downhill stance are position, posture, and balance. You need strength, stamina, mobility, and good coordination. Preparing for skiing is therefore very important. Skiing gymnastics exercises will strengthen your legs and all torso muscles. Strong calves will contribute to stable feet.

Why is strength training so important for skiing?

Targeted muscle development prevents injuries on the slopes. With strength training, you are laying the foundation for a successful ski season without health problems. Skiers who do not prepare the muscles in the calves, thighs, and torso properly, must expect sore muscles or even injuries. The following exercises will increase your strength and stamina, and make you fit for skiing.

1. Calf raises: three sets of 15 to 20 seconds

Stand up straight. The feet are hip width apart, the knees are almost locked. Stand on your tip toes and hold this position for 15 to 20 seconds. Keep your back straight. Return to the starting position and repeat the exercise.

2. Calf raises for advanced training: two sets of 15 repetitions

This exercise is similar to the first one, and it’s more suitable for advanced training. Also stand with your feet shoulder width apart, slightly turning your toes outward. Bend your knees slightly and lift both heels at the same time. Keep your back straight and remain on your tip toes for two to three seconds. After 15 repetitions, shake out your legs and repeat the exercise, this timealternately lifting the heels from the floor.

3.Training calf muscles & balance: two sets of 15 repetitions

Skiing challenges your balance, especially on the mogul slope. You can practice the required balance by jumping onto a step. Using both feet at the same time, jump onto a step. Land on the balls of your feet while trying to cushion the impact.

4. Effectively stretching the calf muscles

In addition to strengthening the calf muscles, regular stretching is important to prevent injuries. You can integrate stretching into your daily climbing of stairs: remain on the lower step on the ball of your right foot, and place your left foot on the next step. This stretches the calf muscles and the Achilles tendon at the same time. You will benefit from additional protection against calf muscle injuries.

5. Warming up before skiing

Warming up your muscles properly before skiing is just as important as skiing gymnastics exercises. Prepare the muscles in your calves, thighs, and torso for the slopes. Short info: In a joint project carried out by the Austrian Skiing Association and the University of Innsbruck Institute for Sports Science, researchers showed that winter sports athletes were injured at least 50 percent less often if they regularly warmed up before skiing and after extended breaks.

This is how Bauerfeind Sports Lower Leg Sleeves help during training and skiing

The perfect support for your calfs during skiing

The Lower Leg Sleeves provide your calves with the perfect support during skiing. Their compressive effect stimulates circulation and increases oxygen supply to the calf muscles. Your calf muscles will benefit from:

  • improved muscle performance
  • quicker regeneration
  • accelerated warm-up
  • better protection against injuries

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Noticable compression in your calfs

The noticeable compression improves your muscle function during skiing gymnastics exercises and downhill skiing. Wearing the Lower Leg Sleeves increases circulation in all the calf muscles, thus improving oxygen supply. You can perform better for longer, and you will regenerate more quickly. That’s how you can prevent sore calf muscles. Thanks to increased circulation, your calf muscles also warm up faster, meaning better protection against injuries. The highly elastic knitted fabric ensures regulated compression, and the breathable high-tech microfiber feels good on the skin.

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