WARMUP/STRETCHING THE RIGHT ACTIONS FOR A CROSS-COUNTRY SKIING SESSION

The right actions for a cross-country skiing session: warmup

Is stretching beneficial for cross-country skiing? When is the best time to stretch? Which parts of the body should be flexible? We’ll tell you all about it.

You've just come back from cross-country skiing, your muscles and joints have worked hard, but should you stretch them right away?
Is stretching really useful, and which stretches are best for cross-country skiers? Here is our guide to stretching and some examples of practical exercises.

1 - Warming up
before a session

To begin with, dress in a multi-layer system and cover your extremities well (gloves, hat, appropriate socks).

Once you have warmed up, you can remove your protective layer for better performance if the weather permits.

Encourage a gentle warm-up: during the first 15 minutes, the body must be allowed to get going without putting too much strain on the muscles to avoid any injury (e.g. straining or tearing).

Rotate your neck, shoulders, wrists and ankles several times at a slow pace.

For your knees: standing with your legs slightly bent and your chest tilted forward, place your hands on your knees. Make small circles with your knees, in one direction, then in the other, with flexibility.

For skating

Skating is a movement technique that can become very tiring if you don't master it well and if you don't follow some instructions. The muscles must be thoroughly warmed up before they can be used to their full potential.

- Start slowly by trying to do some training exercises to position your lower body and slide your skis well. You should therefore work on the "feel and touch of the snow" rather than forcing the poles.

Example of an exercise: put your sticks in front of you and walk forward a few metres.
For classic cross-country skiing

The technique of classic cross-country skiing is more similar to running.

- Add stretching on the adductors, which are very busy muscles, where aches and pains most often appear.

- Stretch your back because the tilt of the chest is greater than in a skating session.
You can therefore start your session with a gliding walk, trying as in skating to use as little of the upper body as possible at first.

You have to go very, very slowly, which allows you to focus on the sensations of sliding and supporting yourself on the ground without forcing yourself. Once you have established your gliding technique, you can gradually lengthen it and then use more and more of your upper body.

Post-session stretching

If you feel like it, do a small recovery lap again slowly to bring the temperature down gradually. Remember to bundle up at the end of the session.

After a session, you should let your muscles recover. After cooling down and having a good shower, you can start stretching quietly, without putting too much strain on the muscles.

A stretching session should be kept fairly short and should not hurt. You’re not trying to get flexibility, but rather to relax the muscle and eliminate toxins.

For example, 30-second sequences on each muscle are sufficient while breathing out without any jerking movement.

When stretching, it is a good idea to lie on your back and lift your legs against a wall.

This exercise facilitates the return of blood and thus provides a better recovery.

Finally, the last and most important point: remember to hydrate a lot to eliminate all the toxins!