Injury Prevention for Snowboarding

Nov 06, 2017

During the winter months, it is common for us to see injuries from skiing and snowboarding. Some of the most common injuries that can happen from snowboarding include:

○      Knee sprains/strains (including MCL, ACL)

○      Low back sprain/strain

○      Shoulder sprains including ACJ (separated shoulder) and rotator cuff pathology

○      Wrist injuries including sprains and fractures

○      Neck sprains including whiplash disorder

○      Coccyx injuries (tailbone pain)

○      Concussion

Over the years of learning to snowboard I have experienced a few of these but as a Physiotherapist, I know that a lot of these injuries can be preventable

Here are some tips for injury prevention on the hill this year:

1.   Get your off-season training done

The stronger you are before you step on the hill, the more runs your body can handle and the less likely you will injure yourself!

You are looking for a whole body workout, but the main muscle groups to whip into shape include quads, glutes, hamstrings, rotator cuff, core strength, back extensors, and some balance work.

Below is an example of a simple circuit that can be done at home with minimal equipment.



For the advanced boarders, work on your plyometric strength during the off-season to increase your explosive power on the hill, especially if you like to visit the park.


For the advanced boarders, work on your plyometric strength during the off-season to increase your explosive power on the hill, especially if you like to visit the park.


snowex6.pngDon’t forget about your aerobic endurance so that you don’t run out of breath after your first run! Pick your choice of running, biking, elliptical, or swim to pump up that heart and lungs.

20-30min a day at a pace that gets your heart rate up is a great start.

If these are easy, you can visit your physiotherapist for advanced strengthening ideas.

2. Complete a dynamic warm-up

You should always warm-up before sport. A dynamic warm-up means you incorporate similar movements to what you will be doing on your board. This prepares your muscles and joints for the runs you are about to do.

Some examples of dynamic warm-ups for snowboarding include:

  • Spinal rotation, Shoulder circles, Squats, Jumping, and Stretching of the shoulders and neck


snowex8.pngIt is also a good idea to do an aerobic warm-up to get your heart ready for activity and get your blood flowing to your muscles before you hit the hill. As an easy start, try jogging on the spot for a few minutes.

3. Learn to Fall

Seriously! This is something they teach at a young age and in the beginner stage classes. There is a right and a wrong way to fall!

If possible, avoid falling with your arm straight in front of you (called FOOSH injury) to prevent fractures to your wrist/arm.


 Avoid falling directly onto areas where there is little soft tissue protection including your knees and elbows. Also, avoid crashing directly onto your tailbone in order to prevent coccyx trauma. When falling, be conscious of the classic phrase “tuck and roll”, and use non-bony areas of your body to absorb most of the shock.


If you are a beginner and you find yourself crashing more than expected or you like to take risks off the jumps, make sure you invest in the proper equipment to protect yourself. There are some great inventions called “crash pants” or impact shorts that provide padding to the fall zones of your body.


And remember: always, always wear a helmet - regardless of skill level.

4. Know your skill level

This is an important one! Most injuries happen when boarders get stuck on a run that is too advanced for them.

Take a look at the chair map and plan out your day based on your skill level.

If you don’t have the confidence or experience to complete a double black run, then stay away from these runs in order to protect yourself - but also to protect the skiers and boarders around you.

If you would like to advance to these runs but just aren’t there yet - there are plenty of lessons available for all ages and skill levels to help you reach your goals.

If you did get an injury, or you’re unsure if you can get on the hill with your current injury - make sure you visit a physiotherapist to assess, treat, and advise on bracing if needed and get you back on the hill.  Give us a call at 780-458-8505 to book an appointment today!

Category: Jess Mahe, MScPT

Posted By

Tag Cloud

iron legsMS Bikeexercise planfitnessvolleyballknee replacementbellerose bike-a-thonankle sprains in athletesorthopedic surgeonsbowen technique5kmtraining planworld grand final edmontonheadacheregistered dieitianworkout planclinic privacyhamstringsports concussionprivacyjumpers kneesmall business nomineehiking in the mountainsbikingathlete injuryultrarunningvolunteerimPACT testingacupuncturelow back painGunn theory of IMSknuckle poppingthrowing athletesseptember 30heart diseaseoutcome surveyshoulder injuriesphysiotherapybasketball injuriesconcussion in sportshoulder imagingsoccer injuriesedmontonicepre-natal fitness10 milerecoveryjaw painbanff triathlonThoracic Outlet Syndromefitness journeyoffice workPIPAshoulder dislocationlateral epicondylitisx-rayRaceankle sprainsynchronized skatingvertigoknee paincarpal tunnel surgeryworld physical therapy dayironman canadaelbow paintraining on vacationwounded warriorspush up program#teamrehabdizzinessbest of T8Ncommunitymodified return to activitylumbar spine imagingtext neckcupping therapy in st alberttour de palm springscyclingadaptive cyclingscapulacycling raceSt. Albert Triathlonrunners kneeslip and fallobstacle coursecity chase canadasigvaris stockingstraining nutritionkids of steel triathlonfundraiserroad raceBPPVcity chase national championshipITU World Grand Final Triathlon EdmontontrainingbaseballtriathlonRunTOSORIF surgerynew york marathonmedical mission to Ecuadorp90xcornstaying fit while pregnantcompressionIntramuscular Stimulationrunning techniqueagingknee injuryitucommunity eventadventure racingcuppingrunninghip replacementpricegait aidswrist painoutdoor running seasonheadachesms bike tourtrapsWPTDtennis elbowcanadian trailsITU World Triathlon Grand Final EdmontonTMJcupping in st albertdraw prizesextended health carepine to palmgait analysisexercise programvolleyball injuriesfort saskatchewan chamber of commerceoutcome measuresphysical activityultrasounddown and dirty obstacle coursefort saskatchewan trade showbowen therapyshoulderconcussions in sportworld triathlon championships5klifestyle expopainkidshalf ironmanholiday hourslost souls ultraachilles repair surgerypatellar tendonitisair relaxst albert road racestrength trainingregistered massage therapyfort saskatchewan5km obstacle courseadolescent knee painadjunct to Physiotherapystrengthbikes on broadwayhigh intensity interval trainingyegfitSAPECconcussionkeep fit, have funolympian distance challengevelocity stage racedr shepsfernie ultraroad rage hockey tournamentconcussion testingIT band syndromecity chasehealthy recipescomplete concussion management receipeyogasports injurybaseline testingsnowboardingback painSCAT 3community involvementjointscanada dayWestern Statesultraarthritis of the spinedirect billingcustom fit compression stockingsreturn to sportgreat white north triathlonhikingmotor vehicle accidenttechniquemassage therapycarpal tunnelWinter Injury Preventioncity chase national championshipsinflammation injuryfoam rollereating cleaninjuryAADL fundingrunning footwearspiral fracturesparadefoot paingolf injuriessoccerfootballregistered dietitianracingdynamic stretchingPFPScore strengtheningironmanactive physio works 5kmcanada day paradefirst appointmentschoolactive physio workssafe exercises during pregnancyfotoP-90Xorthoticsrace seasonnational triathlon championshipscupping therapyinjury preventionrunning injuriesyou can ride tworegistered massage therapistst albert triathlonlife movesglute strengtheningshoulder painultrarunnerswimmingtrail runninglentil with tumeric soupskatingniagara fallscaneIMSget movingbarefoot runningneedlingworld championshipsarthritistapercity chase world championshippole walkingplantar fasciitisst albert 10 milerheel painultra runningSigvaris compression stockingsfamilyultramarathonfasciaexerciserunning shoeshamstring injuriesyegphysionutritionhockeydraw prizefun in the forttrade showlumbar spinebiomechanicsMS Bike Leduc to Camroseyou can ride 2ACL injuriesHIITTeam Rehabmarathon runningvictoria dayglute strengthmud runankle injuriesrestphysical therapycustom fit orthoticsMRIexplore albertastrengtheningyegbikecharitymyofascial cupping therapyfast trax ultranational championshipswhy active physio worksedmonton oilersfirst trisecondary submitting10 miler training planyegfitnesscross trainingplantar faciitis#activephysioworksSt. Albertclavicle fracturerunning gaitprotectHealth Information Actms bike tour leduc to camroseroast100 miledeath racehalf marathonalberta health servicesdr chanmechanical stressmarathon trainingcat-scantreatment for headachesoutdoor runningWTS Edmontonmuscle tightnessrental car motor vehicle accidentflexibilitycouch to 5kbackpack safetystretchinghockey injuryjames deanaquathonprehab before rehabboxers fractureSwimITU World Triathlon Grand Final Cozumeltournamentst. albert road racest. albert chamber of commercedodgeballcrutchesHawrelak Parklegacy park family festivalneck painknucklesdiagnostic imagingMedial Epicondylitisenergy barsBest Physiotherapistboxingtriathletefestivalgolfer's elbowtaperingrunning formfree fort bbqBikemarathonkids fun rundry needlingrecipesinister 710kmoperation esperanzarehabilitationconcussion managementsleeptendor tearcompression stockingsservus placeCBC interviewshin splintsPosturenerve glides#eddiedontbendwhat to expecttrapezius strengthening


What to Expect

We understand that you may have a few questions before visiting our clinics for your initial assessment.

Book an Appointment

Contact us now to book in for an appointment with one of our qualified Physiotherapists & Registered Massage Therapists.


We understand each person is different so we offer a variety of techniques that are best suited to your individual needs.