Reviewed and contributions made by Ari Kaplan, PT, DPT, SCS, CSCS, COMT, Cert MDT and Physical Therapist - Board Certified Sports Specialist and Dallas Reynolds, PT, DPT, Cert. DN, COMT and Director of Operations Support – Central Scheduling/Virtual Services
Benefits of Training for Snowboarding Injury Prevention
It’s generally agreed upon that all athletes, regardless of their sport, prepare for their upcoming seasons. Whether it is adding sport specific exercises to an existing workout regimen or starting a new program altogether, “[s]trength, endurance and cardiovascular fitness are central components in sports injury prevention.”
The same is true for snowboarders. While equipment plays an important role in injury prevention as well, athletes are encouraged to train in the weeks leading up to their first trip down the slopes. Training before the season will help protect you against some of snowboarding’s most common injuries.
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Most Common Snowboarding Injuries
According to the article “Common Skiing and Snowboarding Injuries”, snowboarders are more likely to experience injuries to their upper body whereas skiers are more susceptible to lower body injuries, especially around the knee. Head injuries, including concussions, are common in both sports.
The most common snowboarding injuries include but are not limited to:
- Wrist fractures
- Thumb injuries
- Clavicle fractures
- Dislocated shoulders
- Foot/ankle sprains
- Concussions
Like any sport, pre-season training is recommended prior to engaging in activity. This is especially true if you do not follow a regular exercise regimen during the snowboarding and skiing offseason.
Training Schedule for Snowboarding
Whether or not you follow a regular workout routine, it is recommended building in some more sport specific exercises 6-8 weeks before the season starts. If you do not workout regularly, it is recommended to gradually increase your exercise routine. Doing too much, too fast can often lead to injury.
As you build your workout routine it is always important to remember to:
- Warm up: Perform 5-10 minutes of dynamic warm up prior to exercise.
- Strength Training: Whether performing bodyweight exercises or lifting weights, building muscle and strength is an important component to ward off injury.
- Cardiovascular Exercise: Regularly getting your heart rate up will increase your stamina and endurance.
- Balance Training: Maintaining balance is such an important part of snowboarding and skiing. An increased focus on balance-specific exercises will be an important part of your preseason training.
- Post-Workout Stretches: Stretching post-workout will increase your flexibility and mobility as well as aid in your overall recovery.
Once you’ve kept in mind the best way to go about your training program, the next step is to build in sport-specific exercises.
Snowboarding Exercises
While there are many exercises that will aid in preparing you for the winter season, some of the most beneficial movements are common bodyweight exercises. Our movement specialists recommend starting with three sets of 10-20 repetitions depending on your current fitness level.
Squats for Snowboarding
Instructions
- Position your feet shoulders width apart with your feet at approximately a 45-degree angle.
- From this position, shift your weight towards the front of the heel/mid-foot to maintain proper balance. NOTE: You want to avoid your weight being too far back on your heels or on your toes, which will put unwanted pressure on the knees.
- Begin your descent, as if sitting down on a chair. Keep your chest up and knees in line with your big toe. Avoid allowing the knees to cave inward or the heels from leaving the ground.
- Lower your hips until your thighs are parallel, or just above parallel, with the ground, depending on your level of flexibility.
- Push through the middle of your feet to standing.
Note: Remember to keep your chest up throughout the entire exercise.
Lunges
Instructions
- Stand upright with your feet hips width a part.
- Keeping your chest upright, step forward with your right leg so that it forms a 90-degree angle and your back knee bends towards the ground.
- Push up through the middle of the foot until your body lifts off the ground.
- Bring your back foot up to meet your front.
- Repeat movement on the opposite leg.
Ski Jumps And Skater Steps
Instructions
- Start by standing at attention and in a quarter squat position.
- Pick up the left foot off the ground, shifting your weight to the right foot.
- Push off the right foot so that you bound laterally to the left. When you land, bring your right foot slightly behind you.
- Repeat the motion on the opposite side.
Planks and Side Planks
Instructions
- Lie on the floor with your elbows and forearms on the ground. Your shoulders should be directly over your elbows and your feet perpendicular to the floor.
- Engage your core (keeping your muscles as tight as possible) and then push up onto your elbows and toes, maintaining a flat back and butt.
- Complete 3 sets, each 30 seconds each to start. You may increase your time as you progress.
NOTE: If holding this position is too difficult, you can begin with your knees on the ground and then gradually work your way onto your toes.
Push-Ups
Instructions
- Start in a plank position with your hands under your shoulders and your feet behind you.
- Engaging your core, gently lower yourself down towards the ground.
- Allow your chest to graze the ground without your knees ever touching the floor.
- Maintaining a tight core, push up through the hands until your arms are fully locked out.
- Repeat.
NOTE: Easily modify this movement by bending your knees
Back Extension and Superman
Instructions
- Lie on your stomach with your arms out in front of you, keeping your arms as close to your ears as possible.
- Together, raise your arms and legs a few inches off the floor with your palms always facing the floor.
- Pause and then lower your arms and legs to the starting position.
Physical Therapy for Snowboarding Injuries
Physical therapy can be a great tool as a preventive measure for snowboarders. A PT can provide insight on what muscles need to be trained to put you in the superior shape and to help you maintain balance. If you happen to be injured on the slopes, PT can also be your first stop to being pain-free. Come see us at one of our 900+ clinics or visit us online through our telehealth platform, CONNECT™, and be ready for the season ahead.