Regeneration is part of training: recovery is key for talented young skiers

Lukas, why is recovery after training or competition so important for young athletes in particular, especially when their bodies are still growing?

Recovery is a key component of the entire training process. You can’t make good progress without adequate rest – it’s extremely important, especially for young athletes. The body is growing: bones, muscles and tendons continue to develop, and this process occurs mainly while resting and sleeping. That’s why recovery is just as important as the training itself – if not more so. Too little recovery can lead to overexertion or even growth disorders. Only those who recover properly can build up long-term performance and stay healthy.

What simple measures can you take to recover more quickly directly after a competition?

Active recovery is crucial, i.e. a light jog or relaxed ride on your racing or exercise bike, as it promotes blood circulation, which is the main objective. Ice baths or contrast showers are also helpful because they reduce inflammatory processes after exercising. If possible, you can also use fascia rollers or compression therapy – this supports the removal of metabolic products and brings new, nutrient-rich fluid to the muscles. And, of course, nutrition also plays a key role: in the first one to two hours after exercising – known as the ‘metabolic window’ – you should make sure you eat a protein-rich meal and get enough fluids. But the most important thing is sleep – it’s the most effective form of recovery.

How can you tell when your body is overwhelmed, and what should young athletes pay particular attention to when muscles and joints are still developing?

Typical warning signs are constant tiredness, sleep disorders, a drop in performance or pain. If two or more of these symptoms occur, it’s a clear sign that something is wrong – and you should definitely talk to your coach, doctor or physiotherapist. Muscles, tendons and joints are particularly sensitive when growing. If you don’t schedule enough breaks, you run the risk of overexerting yourself. That’s why it’s about quality over quantity. For young athletes in particular, well-structured training is more important than endless training hours.

Which typical complaints or injuries occur frequently in young snow sport athletes, and how can they be prevented at an early stage?

Knee problems are very common in skiing, especially in the patella tendon area. Muscle imbalances between the front and back of the thighs or back problems often occur because the spine is growing, and the typical posture when skiing does not correspond to the natural body position. Some young athletes also develop Osgood-Schlatter disease, a painful irritation of the growth plate on the upper shin. Overexertion is usually the cause. Misalignments – such as bow legs – can also occur during the growth phase. Prevention can be achieved through targeted, well-planned training with a focus on stabilisation, core strength, coordination and flexibility, along with open communication between the coach, doctor and physiotherapist. And there’s also another type of injury: recently, a young athlete in Zermatt cut her thigh on her own ski. Cut-resistant underwear can prevent this. Overall, equipment also plays a key role in preventing injuries.

What are good, age-appropriate exercises or routines for building strength in the off-season without putting too much strain on the joints?

During the growth phase, body weight training is ideal: planks, squats, lunges, balance and coordination exercises. This strengthens the deep muscles without putting too much strain on the joints. If physical development permits, small additional weights can also be used – but always with a focus on technique, flexibility and stability, not maximum strength.

How can nutrition and sleep help to support growth and optimal recovery simultaneously?

Nutrition and sleep are the basis of all recovery. It’s vital to eat a balanced meal with enough protein, vitamins, minerals and plenty of fluids. Regularity is just as important – fixed routines help enormously. During sleep, growth hormones are released, which not only promote growth but also support recovery and the immune system. Power naps after training can also help. Timing is key: your diet, training and sleep should all be coordinated. A nutritionist can help with this.

Young athletes are often under pressure – school, training, competitions. How can they consciously take a mental break to stay motivated in the long term?

The mental factor is often underestimated. Even young athletes need deliberate breaks – short walks, listening to music, meeting friends. Simple breathing exercises or brief moments of mindfulness can help you clear your head. There are good apps that can help you with this. And taking a break from social media can work wonders. If you learn to take mental breaks, you can stay motivated in the long term.

What advice would you give young athletes to help them get to know their bodies properly early on and grow into their elite years in a healthy way?

Develop a feeling for your body and take its signals seriously. Be patient – a healthy, successful career takes years, not weeks. Build up a good routine: training, recovery, nutrition, sleep – they all go together. And take advantage of the experience of your coaches, physiotherapists and seasoned athletes. It’s much easier together than alone.