With world-class resorts like Vail, Beaver Creek, Breckenridge, Keystone, and Copper Mountain right in our backyard, Summit and Eagle County residents have access to some of the best snowboarding terrain in North America.
As physical therapists who work with snowboarders of all skill levels, we see firsthand how proper preparation and conditioning can help prevent many common snowboarding injuries.
While snowboarding injury rates have decreased somewhat with improved equipment technology, riders still face specific risks that proper training can help mitigate.
Common Snowboarding Injuries: What to Watch Out For
Unlike skiers who can separate their legs during a fall, snowboarders have both feet locked onto their board, creating unique injury patterns. Here are the most common injuries we see in our clinics:
- Wrist Injuries: The most frequent snowboarding injury occurs when riders instinctively put their hands out to break a fall. This natural reaction can lead to sprains, strains, and wrist fractures. Beginners are particularly susceptible as they learn edge control and proper falling techniques.
- Shoulder Injuries: The shoulder is another common injury site, particularly during falls or when trying to break a fall with an outstretched arm. Shoulder dislocations, rotator cuff injuries, and AC joint sprains can occur, especially during higher-speed falls or when attempting jumps and tricks.
- Knee Injuries: Knee injuries still occur in snowboarding, particularly when landing jumps or twisting falls. The most common knee injuries include MCL (Medial Collateral Ligament) sprains and meniscus tears. These often happen when the board catches an edge, forcing the knee into an awkward position.
- Ankle Injuries: The lead ankle is particularly vulnerable in snowboarding, especially for riders who prefer softer boots. “Snowboarder’s ankle” – a specific type of fracture to the talus bone – can occur during hard landings or falls.
- Head Injuries: While less common than extremity injuries, head injuries can be the most serious. Collisions with other riders, trees, or hard snow can lead to concussions or more severe head trauma. This underscores the absolute importance of wearing a properly fitted helmet while riding.
Essential Pre-Season Training Exercises
Core and Balance Training
Your core muscles – including your abs, obliques, and lower back – work together to maintain your balance and control edge transitions. Think of your core as the bridge between your upper and lower body; it’s what allows you to maintain that athletic stance while absorbing bumps and executing smooth turns.
A strong core helps prevent back injuries and enables better control during unexpected movements, like when you hit an unexpected patch of ice or need to make a quick direction change to avoid other riders.
These exercises focus on building both static strength for maintaining proper form and dynamic stability for handling quick movements and terrain changes:
Plank Variations
- Standard plank: Hold for 30-60 seconds, focusing on keeping your body in a straight line
- Side planks: 30 seconds each side to strengthen obliques
- Mountain climbers: 30 seconds to build dynamic core strength
- Bird dogs: 10-15 reps each side for rotational stability
Balance Exercises
Balance is particularly crucial for snowboarding, as you’re constantly shifting your weight between your toe and heel edges.
Whether you’re linking turns on a blue run or navigating the terrain park, your proprioception (body awareness in space) and balance are constantly being challenged. These exercises simulate the dynamic balance needed for everything from basic turns to more advanced maneuvers:
- Single-leg stands: 30 seconds each leg, progressing to eyes closed
- Bosu ball squats: 3 sets of 10 reps
- Single-leg deadlifts: 10-12 reps each side
Pro tip: Practice these exercises while wearing your snowboard boots to better simulate on-snow conditions. This helps your body adapt to the unique balance challenges of being in stiff boots while building muscle memory specific to snowboarding.
Lower Body Strengthening
Whether you’re carving down Keystone’s long groomers or navigating Copper Mountain’s challenging terrain, your quads, hamstrings, and glutes are working overtime.
Strong legs not only help prevent fatigue during long days on the mountain but also protect your knees from injury during unexpected movements or falls.
The following exercises focus on building both strength and endurance, with an emphasis on the specific movements and muscle groups used in snowboarding. Pay special attention to maintaining proper form throughout each exercise, as this translates directly to better control on your board:
Squats and Variations
- Regular squats: 3 sets of 15 reps
- Single-leg squats: 10 reps each leg
- Jump squats: 3 sets of 10 for explosive power
- Wall sits: Hold for 60 seconds, 3 sets
Lateral Movements
Side-to-side strength is often overlooked in traditional workout programs, but it’s essential for snowboarding. When you’re traversing across runs or maintaining edge control, you’re constantly engaging muscles that control lateral movement. These exercises specifically target the hip abductors and adductors, crucial muscles for edge control and stability:
- Lateral lunges: 12 reps each side
- Monster walks with resistance band: 20 steps each direction
- Crab walks: 20 steps each direction
Upper Body and Wrist Protection
The reality of snowboarding is that falls happen, even to experienced riders. When they do, your upper body takes the brunt of the impact.
Building strength in your wrists, forearms, and shoulders isn’t just about being able to push yourself up after a fall – it’s about having the strength and stability to protect these vulnerable areas during unexpected movements or falls. At our Axis Sports Medicine clinics, we frequently see injuries that could have been prevented or minimized with proper upper body conditioning.
Wrist and Forearm Exercises
Your wrists are particularly vulnerable while snowboarding, especially during falls when your natural instinct is to catch yourself with outstretched hands.
These exercises focus on building both strength and flexibility in your wrists and forearms, helping to create a more resilient support system that can better handle impact:
- Wrist flexor stretches: Hold 30 seconds, 3 sets
- Grip strengthening exercises: Use a stress ball or grip trainer
- Push-up variations: Focus on proper wrist alignment
- Plank to downward dog transitions: 10 reps for wrist mobility
Shoulder Stability
Your shoulders need to be both strong and mobile for snowboarding. They’re crucial for maintaining balance, helping you up after falls, and protecting your upper body during impacts. These exercises focus on building the rotator cuff and supporting muscles that keep your shoulder joint stable:
- Band pull-aparts: 3 sets of 15 reps
- External rotation exercises: 3 sets of 12 reps
- Push-ups with proper form: 3 sets to fatigue
- Shoulder blade squeezes: 15 reps, 3 sets
Recovery and Maintenance Tips
The difference between a few good days on the mountain and an entire season of strong riding often comes down to how well you take care of your body between sessions.
Recovery isn’t just about feeling better – it’s about preventing the kind of cumulative strain that can lead to overuse injuries and keeping your body ready for those epic powder days. Here are some of our top post-run recovery recommendations:
- Stretch after each session, focusing especially on your quads, hamstrings, hip flexors, and lower back
- Use a foam roller on tight muscles, particularly your IT bands and calves, which take a beating during long days of riding
- Get adequate rest between riding days – quality sleep is when your body repairs itself
- Stay hydrated and maintain proper nutrition, emphasizing protein for muscle repair and complex carbohydrates for energy
- Consider regular maintenance visits to your physical therapist for any emerging issues – catching small problems early can prevent them from becoming season-ending injuries
Don’t Skip Your Stretching & Strengthening!
As much as we love helping snowboarders recover from injuries at our clinics across Summit and Eagle Counties, we’d much rather see you staying strong and healthy on the mountain all season long.
The exercises and tips we’ve shared aren’t just suggestions – they’re proven strategies based on our experience treating hundreds of snowboard-related injuries each year.
Need More Help & Snowboarding Guidance? We’re Here To Help
If you’re unsure about proper form for any of these exercises, or if you’re working through a previous injury, don’t hesitate to reach out to our team at Axis Sports Medicine.
Our physical therapists are not just healthcare providers – we’re active mountain sports enthusiasts who understand the unique demands of snowboarding in the Colorado Rockies. We can create a customized training program that addresses your specific needs and goals.
Don’t wait until an injury forces you off the mountain. Stop by one of our convenient locations in Avon, Breckenridge, Frisco, or Silverthorne to learn how we can help you have your best and safest snowboarding season yet. Your body – and your powder days – will thank you.
