It’s Snow Fun if You’re Injured

The snow has arrived and the excitement for ‘powder face shots’ is running high! Snowboarding is now the fastest growing winter sport in the United States. In fact, approximately 28% of visitors at ski resorts are snowboarders. And, snowboarding is no longer just a sport for the young, as many skiers are switching over to snowboarding in order to continue with winter sports following a knee injury from skiing. Therefore, as with any sport, it is crucial to know how to prevent an injury.

Common Snowboarding Injuries

Wrist sprains/fractures: As a beginner, it is typical to fall forward often and instinct prompts us to brace the fall with an outstretched arm. However, this loaded impact can result in trauma to the bones and ligaments surrounding the wrist resulting in loss of motion and tingling.

Ankle sprains/fractures: Although boot flexibility is desired to maneuver the board, this places large, repetitive stresses on the ankle resulting in injuries that can significantly limit everyday activities, such as walking. Beware of ‘snowboarder’s ankle’ – a fracture to the lateral process of the talus bone which left untreated can lead to long term arthritis.

Preventing Snowboarding Injuries

Wear proper protective equipment: Helmets, wrist guards, orthotics, elbow and knee pads.

Enroll in snowboarding lessons from a licensed instructor: Using proper technique will lesson the likelihood of getting hurt. Not only does poor form place stress on parts of the body not suitable for the task at hand, but it also causes an early onset of fatigue which leads to not turning or falling properly.

Perform pre-season conditioning: Good balance, agility, strength and endurance are essential to preventing injury and excelling in snowboarding! Here are some examples to get you started:

Jump Squat – start in a deep squat position, hands by your side. From there, explosively jump up as high as you can while reaching for the ceiling with your hands.

Oblique Twists – sit on a mat with both hands clasped together out in front of your stomach. Lean back slightly with your upper body and hold your legs off the floor. Rotate your torso side to side while reaching your hands to the floor on either side.

Walking Lunges – take a large step forward; slowly lower down until your back knee almost hits the ground while keeping your trunk upright and front knee even/behind your toes. Push up and step forward, continuing with the other leg.

Being physically fit, wearing the appropriate gear and learning how to use proper technique can all lead to a fun-filled snow season! Ride on!

Written by Rebekah Reifsnyder, DPT, CPI Rebekah, a Sandpoint, Idaho native, graduated from PSU in ’03 with a B.S. in Kinesiology and Arcadia University (PA) in ’07 with a Doctorate in Physical Therapy. While at Arcadia, Rebekah presented her research at the APTA’s Combined Sections Meeting and traveled to Peru for Pro Bono PT work. Rebekah has always enjoyed living an active lifestyle, involved in activities such as competitive soccer, road/mountain biking, snowboarding, triathlons, and a marathon.

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