Imagine this: it’s the second day of your ski trip, and you wake up to the early morning sun shining brightly through your window, calling you back for another bluebird day of skiing in Park City, Utah. You stretch out in bed, planning your lines for the day, when suddenly—there it is—that familiar ache in your quads, glutes, and calves. The soreness creeps in, but you’re only here for a week and are determined to push through. After all, you’ve been looking forward to this trip for months, maybe longer—who wants to miss out on a day of skiing in winter’s favorite town? So, you hit the mountain again, determined to savor every turn. But as the burn builds, it’s a reminder that recovery is just as essential as the runs themselves. With the right strategies, you can keep your legs fresh, your energy high, and your week full of unforgettable memories without missing a beat.

A few days of groomer and powder laps makes for cranky legs!

Whether you're a seasoned pro or new to the sport, skiing is hard work, especially after a long day of powder, bumps, or pristine groomers. Effective recovery techniques will help you bounce back faster, stay pain-free, and get back to enjoying all the amazing activities Park City has to offer. As a former ski racer on the Park City Ski Team and now a practicing Doctor of Physical Therapy specializing in work with mountain athletes, I’ve learned evidence-based recovery strategies to manage soreness and optimize performance on the mountain.

Here’s a breakdown of some of the best recovery strategies to keep you feeling fresh for back-to-back days on the hill.

One of the most powerful recovery tools for sore muscles is massage. Research shows that a 20–30-minute massage within two hours of exercise can significantly reduce muscle soreness and perceived fatigue for up to 24 hours. Massage increases blood flow to muscles, reduces edema, and decreases inflammation. It also activates the parasympathetic (rest and digest) nervous system, lowering cortisol levels and boosting beta-endorphins (feel-good hormones), which together reduce fatigue and promote relaxation. By relieving both physical soreness and mental stress, massage supports total-body recovery, making it one of the most effective techniques to optimize performance and overall well-being after exercise.

Stein Eriksen Lodge Massage Room - Image by BH Brand Co. / Becca Hofmann Photo

For anyone visiting Park City, there are several excellent options to experience a massage tailored to muscle recovery. My favorites include Stein Eriksen Lodge, Align Spa, and Pendry Park City. Most hotels in Park City have their own spas or will refer you to one as well! As a local Parkite, I’ve personally experienced the benefits of massage at both Stein Eriksen Lodge and Align Spa. Align Spa, in particular, stood out for its cozy, comforting atmosphere and its personalized approach. My massage therapist was kind and professional, adjusting the treatment to my specific injury history and even using specific recovery balms.

Active Recovery

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Active recovery is an effective way to reduce pain associated with microscopic muscle tears which are a normal result of eccentric muscular loading–like the up and down motion when making ski or snowboard turns. I like to think of it in two categories: moderate-intensity exercise, such as cycling or walking/hiking, or low-intensity exercise like yoga.

Moderate-Intensity Exercise

Walking, hiking, or cycling, are excellent options for moderate-intensity active recovery. These activities increase circulation to muscles, helping to clear out metabolic waste products while delivering fresh oxygen and nutrients.

Park City’s winter trail network offers endless opportunities for moderate-intensity recovery exercise while immersing yourself in the area’s stunning scenery. Spending time outdoors not only boosts physical recovery but also enhances mental well-being.

Spinning your legs out is a great way to beat muscle fatigue!

For winter adventures, Round Valley is a fantastic option. Maintained by the Mountain Trails Foundation, this dog-friendly area features groomed paths perfect for walking, hiking, cross-country skiing, or fat biking. One of my favorite features of Round Valley is the stunning view of the Park City ridgeline which you can see from many. It’s a great spot for a post-ski sunset walk.

Another great choice is the Historic Union Pacific Rail Trail, a 28-mile route stretching from Park City to Echo Reservoir. This trail is groomed regularly during the winter, offering a flat and safe option for those looking to explore without the intensity of steeper climbs. If you're uneasy walking on snow, bringing microspikes or walking poles can provide added traction and confidence.

Indoor spinning or winter fat biking on local trails can also serve as recovery options. Cycling boosts blood flow to your legs, flushing out soreness and leaving you feeling refreshed for you next day of skiing.

Low-Intensity Exercise

For those looking to take a more restorative approach, yoga offers a gentle, low-intensity way to activate the parasympathetic nervous system. Through controlled movements and intentional breathing, yoga promotes relaxation while improving circulation, which allows your muscles to repair and recover more effectively.

Low impact activities like snowshoeing are a great recovery option - Ross Downard Photo

One of my favorite places for Yoga classes in Park City is The Shop Yoga Studio.  Here, you’ll find classes tailored for recovery, stretching, and restorative flows focused on relaxation.

If you’re looking for a more adventurous day of yoga, check out Park City Yoga Adventures where you can do fun things like snowshoe to a yurt to do yoga!

When it comes to choosing your type of active recovery, listen to your body and go with what feels right for you. Whether it’s a hike, a spin class, or a mindful yoga session, active recovery will keep you feeling strong and ready for another day on the slopes.

Cold Plunge (Hydrotherapy)

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Stein Eriksen Lodge Cold Plunge - Image by BH Brand Co. / Becca Hofmann Photo

A recovery technique getting a lot of press these days is hydrotherapy, specifically cold-water immersion, or “cold plunge” as it’s usually known. A quick dip in cold water can significantly speed up recovery by constricting blood vessels, reducing swelling, and flushing out metabolic waste.

At Stein Eriksen Lodge, you’ll find a luxurious cold plunge pool as part of their world-class spa offerings. Cold plunges (typically kept below 15°C) are perfect for reducing muscle inflammation and alleviating soreness.

Pairing the cold plunge with a warm sauna session can also offer great contrast, which promotes circulation and muscle relaxation. 

One of my favorite features of the cold plunge at Stein’s is how it is located adjacent to their sea salt sauna—allowing you to make quick transitions from hot to cold environments. After you do your cold plunge session at Stein Eriksen Lodge you can relax while enjoying a cup of tea in their quiet sun room which offers a beautiful, serene environment for you to rejuvenate your body.

Compression Socks, Sleeves, and Tights

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Compression garments have also proven beneficial for managing muscle soreness and perceived fatigue. Compression garments like socks, sleeves, and tights reduce swelling, improve venous return, and prevent muscle stiffness. They have been shown to significantly reduce muscle soreness up to 96 hours after exercise, and they can be worn both during and after physical activity. Many athletes swear by wearing compression tights or sleeves as a convenient, on-the-go recovery option. Most ski shops in Park City carry compression gear if you don’t have some already!

Hydration and Nutrition

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One of the most important, yet often overlooked, aspects of recovery—especially at high altitudes—is hydration and nutrition. Park City sits at an elevation of over 7,000 feet, which means your body is working harder to get oxygen to your muscles than it would at sea level. This added strain can lead to increased oxidative stress, which damages muscle cells and contributes to inflammation and soreness.

To combat oxidative stress, it’s essential to fuel your body with antioxidants. Foods rich in antioxidants help neutralize free radicals and reduce muscle inflammation, promoting quicker recovery. Some great options to incorporate into your diet include berries, dark leafy greens, nuts, and vitamin C-rich foods like citrus fruits. For a post-ski meal, check out Salt Box or Harvest Park City.

Let's Wrap it Up

The key to recovery is all about preparation, consistency, and balance. With tools like massage, active recovery, cold plunges, compression garments, and proper nutrition/hydration, you'll make the most of your time in the mountains. Recovery isn’t just about soothing sore muscles—it’s about setting yourself up for another day of bell-to-bell skiing or snowboarding. So, listen to your body, trust what feels right for you, and embrace these evidence-based techniques to keep the good vibes (and the turns) flowing throughout your Park City ski adventure!

Now get back out there on fresh legs! - Ross Downard photo

References

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