Any quick tips for the legs????

OOps despite me thinking I would be fit for my jollys in 2 weeks - Im not - the ice hasnt donemuch to help must be said, but does anyone have any tips for getting the legs in reasonable working order ????? I especially hate the feeling that my calf has been chopped out and my heels are sewn to the back of my knees - Anyone else get that feeling??? usually kicks in on the 2nd day worst on day 3 &4 so anything to get me through that will be apprciated! Im currently running up and down stairs and doing squats anything else anyone can suggest - I dont have any fancy gym equipment and also dont have time to go to gym - Im a single mum an when not at work have my daughter with me... so it has to be something I can do in the house really if poss Thanks anyway :-)

This any good? http://www.ifyouski.com/health/fitness/circuits/

oh thanks Jim you are a life saver - We can both do these together!!! - now will they help that my calf has been cut out feeling? - or is it as I suspect a bit of bad boots as well ( I used to have my own boots but as I have progressed my boots have got bigger and move around a lot in the boot which leads to even more pain as Im clencing my toes to grip in the boot so sacked them and go for hire boots each time - Would it be an idea to get some insoles - i think my heels are quite narrow which leads to movement a lot? Would love to buy my own boots but sadly now I'm a once a year girl if i can afford it I cant quite justify forking out £250-400 on a proper pair of boots sob sob

I will crack on with those excercises tomorrow Thank you

Rosieposie you could try a visit to Rivington Alpine in Horwich, they have a website, speak to Graham on the phone and give him a run down of the problem and he will be able to tell you what he might be able to do for a fix. Ask him how much the options will cost (I think it starts at £25 for the first hour + materials - but check), including if you have to go back for another visit, before you head over for a consultation. He does things like putting spacers around the heel to reduce the size of your lining, etc.

You might be a bit on the late side for two weeks time ) You're probably getting "Delayed onset muscle soreness" (DOMS), that probably accounts for the much reported 2nd or 3rd day stiff or sore muscles people get skiing or any unaccustomed exercise. It's part of the muscles strengthening so even though the discomfort if caused by tearing micro-firbres in the muscles it's not a bad thing as such and even if you were fitter you might push yourself more and still arrive that point. Hot/cold showers following exercise is thought to possibly help but I'd not bother and opinion on pre-excercise stretching seems to be on balance negative but post-excercise seems to help, nothing dramatic, a walk or better still a nordic walk after exercise seems to help hugely.

So take a walk around the village for 20 or 30 minutes, that might help hugely and anyway, it's mountains, it's nice )

I agree with ise on the pre/post stretching theory. However, don't just go up the lift and start intense skiing. Same as you would if you went running, start with 20mins or so of gentle exercise before increasing the work load. Post ski, follow ise method and do some quality stretching or go for a short walk in normal shoes not your ski boots.

You've left it far too late to worry about your fitness.
Best advice is to warm up each morning, and ski properly - Bad technique increases muscle pain!
Seriously, have a stretch of the calves, quads, hammies etc before you go out, and dont burn the first run too fast, get into the groove first.

I always find day 3 is the killer day in terms of feeling tight and stiff (oo er)