I could list my entire repertoire of stretches to help my knee, but I think they're rather specific to my issues. But maybe? A big thing for me has been stretching calves, quads, and hip flexors. tons of foam rolling, to the point that I'm now using a much narrower diameter tool OR a lacrosse ball to pinpoint tight spots. Find a spot, then use the muscle. Called "pin and stretch." Like if you find a spot on your quad, bend your knee - if you feel the muscle moving on the roller, you're on the right spot.
Again, this all only applies if tight muscles are contributing. But I'll bet my last bippy every skier has some tight leg muscles.
I've got a laCross ball on the window sill
It is used every evening...
I can recall similiar from early season demos where I ended up with pain in my Hips/IT Band afterwards. Thankfully it had considerably subsided with a week of RICE. Just one week post injury a new snowstorm dropped a foot and a half of snow locally, ofcourse I had to give cross-country skiing at the park a shot, and yes the xc skiing set it off again. However it went away after another week and in time for a week long ski trip out west. I haven't always been so lucky. All of which brings up another point - if the OP's pain doesn't settle down and go away in rougthly a week, I'd recommend seeing a physician.Your excursion sounds like my days at the SIA on-snow event. Lots of little turns and hard skiing. I was exhausted but not in pain, though.
That's unfortunate. On the other hand, you may be better off not using it. While I believe NSAIDs have their place, I have stopped using them when dealing with chronic tendonosis and feel my recovery rate is at least as good if not better. Certainly the research shows that they can set back healing, I have also seen research that icing has a similar negative impact.For me, that's instant!
But we haven't! And the proof is:I don't have a pubMED subscription anymore, nor the time to do any real research into this to find some other articles, but anyway this conversation is probably better put in its own thread or shelved as we kind of drifted off topic from the OP.
Inflammation is a conditioned response. Your body gets used to something and it won't overreact as much. So, by exercising regularly you are conditioning your body and your immune system to know that the cellular changes that occur as a result of exercise are not a big deal. .