Before hitting the slopes, it’s important to make sure your equipment is tuned and ready for the season. First, you’ll want to make sure your snowboard is tuned up. Make sure your edges are sharpened and your bindings are adjusted and in good working order. Don’t forget your goggles and a helmet.
Snowboarding requires good leg strength and core stability. When you watch higher level snowboarders, you’ll notice they maintain a bent knee position and their upper body stays very still. Your training should mimic these positions. A great exercise to duplicate this posture is a squat with forward arm raise.
To start, grab some lightweight dumb bells or a medicine ball, and stand with your feet shoulder-width apart. Squat down to a comfortable position while raising your arms out in front of you to shoulder height. Try to hold that position for 5-10 seconds. This will strengthen your legs and train your core to maintain its stability.
Remember to incorporate a good stretching program into your routine as well. Good flexibility in the ankles, knees, and back will allow you to keep a good forward trunk lean.
Dehydration can happen anytime‑even when it is 10 degrees on the mountainside. Remember to drink water and eat throughout the day. Warmup with some easy runs in the morning before hitting the double blacks. Most injuries happen late in the day due to fatigue. So listen to your body, and know when to stop and enjoy the après ski activities!
To help prevent injury, make sure you practice these general safety tips:
Arm & Elbow
Hand & Wrist
Foot & Ankle
25% of snowboarder injuries occur in terrain parks.2
Snowboarders suffered injuries to the lower extremities (17%), upper extremities (59%, mostly to the wrist, hand, or thumb), head (12%), and spinal column (9%).
About 75% of injuries occur by falling down or by collision with other riders.
Beginners, particularly first-time snowboarders, are at the greatest risk for injury.1
Snowboarding injuries are mostly to the upper limbs, and wrist fractures are particularly common as a result of falling on an outstretched hand. While injuries are likely to occur in intensive sports like snowboarding, you can help mitigate the risks by taking preventative measures. Know the causes and symptoms of common injuries and inform a medical professional immediately if you do sustain an injury.
Remember to always check with your doctor before beginning an exercise program. If you have any type of persistent pain, be sure to see a doctor.