By Allie Epstein Poalino EBS COLUMNIST
As the ski season winds down, your body might be feeling the wear and tear from long days out on the mountain. Whether you’ve been carving up groomers, chasing powder, or enjoying those dreamy late-season corn days, shoulder season is the perfect opportunity to check in with your body and see what needs tuning up.
Nagging pain or tightness can sneak up on you, often when you least expect it, and can slow you down just as you’re ready to jump into your favorite spring activities.
Taking a few intentional minutes now can make a big difference during your post-season recovery window.
Start With a Body Scan
Begin by sitting comfortably and turning your attention inward. Close your eyes if that feels good to you, and slowly scan from head to toe:
Head and Neck: Any lingering tension or discomfort in your jaw or neck?
Shoulders and Upper Back: This area often holds more tension than we realize, do you feel any heaviness between your shoulder blades or tightness in the front of your shoulders?
Arms and Wrists: Notice any tenderness when gripping, wrist pain or numbness when typing at your desk, or an achy thumb from scrolling on your phone?
Lower Back, Hips, and Knees: Are there any residual aches or pains in these extremely important areas?
Ankles and Feet: Any soreness, arch pain, or tightness in the soles of your feet?
Time to Stand Up and Move
Now, stand up and place your feet a bit wider than your hips. Gently sway side to side, shifting your weight evenly. How does that feel?
Pay close attention to your inner thighs and hips, does one side feel tighter or more resistant to movement?
Next, stretch your arms out into a big “T.” Slowly twist to the left, and then to the right, letting your whole body follow. Notice how your upper back feels in this motion. Are you able to rotate the same in both directions? Do you feel any tightness, pinching, or restricted movement to the left or to the right?
These simple movements act as a quick diagnostic tool, helping you identify areas that might benefit from more stretching, mobility work, or just some focused recovery over the next few weeks.
Make Your Post-Season Recovery Intentional
Did anything new pop up in your body today during your check-in? Maybe an unfamiliar tightness or something you only feel on one side? This is your body’s way of waving a little flag, letting you know if a certain area could use a little more TLC.
This kind of “self-check-in” is a valuable habit to build into your normal routine, not just at the end of ski season, but any time you’re asking a lot of and pushing your body. A little focused attention now helps you avoid bigger setbacks later, and ensures you’re ready for those fun spring hikes, bike rides, trail runs, fishing adventures, or whatever comes next for you.
You know those gentle movements you just did? Believe it or not, they are the first real step in your recovery journey. It doesn’t have to be a big, dramatic change in your routine – sometimes it’s the small, intentional movements that are exactly what your body needs to start getting back on track. Still feeling a little off after trying the exercises? That’s totally okay, and that’s where we come in to help. A quick “tune-up” with your local Physical Therapist might be all it takes. At Lone Peak, our team of experts puts their full focus on you and what your body needs most. In just a few sessions, you’ll walk away with a fully personalized set of stretches and strengthening exercises that you can continue at home. We may also include soft tissue work or even some dry needling to help accelerate your progress and to get you feeling better, faster. Getting re-balanced and stronger has never been easier, and it’s the perfect way to prepare and get ready for your next adventure.
We’re here for you, so that you can live better! If anything stood out today during your self-check-in and you have any questions and wish to speak to an expert, we’re just a phone call or text away at our Big Sky + Performance or Bozeman + Performance locations!
Allie is a passionate and dedicated Physical Therapist at Lone Peak PT and has proudly served the Big Sky community for the past decade. With advanced training and high-level expertise in biomechanics, movement analysis, and performance testing, she provides an unparalleled physical therapy and sports rehabilitation experience. Allie is passionate about helping her patients recover faster, empowering them to excel in their rehabilitation journey and confidently return to doing what they love.
