As we boardriders all know, snowboarding comes with its share of risks, for beginners like seasoned riders.
Among the most common injuries we face are those to the wrist and lower arm resulting from falls and missteps on the mountain.
The terrain park – where we often try out new tricks – often sees upper body injuries including arms, shoulders, and collar bones.
Knowing how to minimize the risk of injuries is essential for riders. Here are 7 essential tips to help you avoid getting hurt while snowboarding. Hopefully by embracing these tips, we can all spend more time riding and less time recovering.
1. Get/stay fit and strong
Being fit and flexible is key to avoiding injuries while snowboarding. Work on your core strength, as it helps with balance and control on your board.
Planks and squats build muscle and improve stability. Flexibility is just as important since it allows you to move freely and recover more easily if you fall.
Stretch regularly, focusing on your legs, back, and shoulders to reduce the risk of muscle strains and ligament injuries. A fit and flexible body is less likely to get hurt on the slopes.
If you experience discomfort in the morning after a long riding day, take painkillers to prevent this from affecting your skiing technique and increasing the risk of injury.
2. Keep good body positioning
Focus on maintaining good body positioning and engaging your core muscles while snowboarding to enhance control and stability.
Maintaining a good body posture when riding is important, knees slightly bent and back straight, which lets you to absorb shocks better as you ride over bumps and jumps. Lean slightly forward, align your shoulders over your knees and toes.
You should be centered over your board for more control and stability, especially at high speeds or on uneven terrain. Good posture also helps you efficiently transfer your weight between turns and reduces the strain on your muscles and joints.
3. Master weight movement
Mastering your weight shifts – the way you move your weight from one leg to the other and from the front of the board to the back – helps you reduce the risk of falling.
Shift your weight by bending your knees and leaning into your turns. Avoid abrupt movements that can throw you off balance. When carving, press down with your front foot to initiate a turn, then transfer your weight smoothly to your back foot to complete it.
Emphasize full body weight movement rather than relying solely on hip twists for turning. This improves carving technique and dynamic control.
4. Set up and maintain your gear correctly
Make sure your gear fits well to protect your head, wrists, shoulders, spine, and pelvis. Properly tuned boots, bindings, and boards help prevent knee and hip injuries.
Regularly wax your board and consider filing down the edges to prevent sticking on ice patches. Consider detuning the edges of your board to prevent catching.
Set up your front foot with a higher angle, around 12-21 degrees. Your back foot angle depends on your riding style, but a slight duck stance (around -6 to -15 degrees) is common.
A centered stance is recommended for twin boards. A balanced stance improves control and stability. Adjust your bindings to achieve equal balance for riding switch or regular.
Wear loose, durable clothing that allows for unrestricted movement. Use goggles or sunglasses suitable for the weather conditions. In low light, use amber or brown lenses rather than black or grey ones.
5. Wear protective gear (yes, you!)
Proper safety gear can protect against concussions and blunt force trauma. A helmet will protect your head from impacts – although there’s an ongoing debate on whether or not to you should wear one.
It’s also a good idea to wear wrist guards as wrist injuries are among the most common in snowboarding. Wrist guards can help, especially if you tend to put your hands down when you fall. However, it’s better to learn how to fall properly (see further below)
Beginners and trick riders may also use hip pads, chest pads, and kneepads for added protection. You can also wear impact shorts for additional protection, especially in challenging conditions.
If you’re looking to push your limits in the park or on advanced terrain, you might also consider wearing a back protector to shield your spine.
6. Take lessons!
Take lessons from certified instructors to improve technique, rebuild confidence, and learn proper edging techniques to prevent falls on ice.
Continuous improve through lessons, self-assessment, or learning from experienced riders.
For beginners, lessons help you avoid injuries by learning correct techniques. Start with basic techniques like the falling leaf before attempting more advanced maneuvers. Learn proper technique and control.
Trying to learn from friends at first can lead to more falls and potential injuries.
Practice on mellow terrain until you’re comfortable with speed and control. Stay within your skill level and be aware of changing conditions on the mountain. Take your time to learn and don’t rush into advanced maneuvers.
7. Build your experience & adaptability
Get exposure to various conditions and terrains to develop adaptability and resilience as a snowboarder. Stay aware of your surroundings including terrain and weather conditions.
Watch out for icy flat areas as falls there are more dangerous due to lack of slope to absorb impact. Look out for ice and lower light in the terrain parks.
At high altitudes, above 5,000 feet, you face risks like cognitive impairment, dehydration, and hypothermia. Stay hydrated and well-fed to reduce then. Avoid alcohol and drugs, which increase the risk of accidents.
8. Learn to fall
Learn to fall safely by avoiding reaching out for the ground. When falling, roll onto your shoulder instead of tucking your arm to your side to prevent shoulder dislocation or clavicle fractures.
Instead of putting your hands out, try to fall onto your forearms to avoid wrist injuries, especially when falling forward. Clench your fists to prevent the instinctive reaction of trying to catch yourself.
Tuck your body into a ball and roll to distribute the impact and protect vulnerable areas like your head and spine. Keep your elbows tucked in to protect your shoulders.
If falling backward, tuck your chin to your chest to prevent the back of your head from hitting the snow. Try to fall onto your buttocks first, then smoothly roll onto your back. Keep your arms in front of your chest to avoid wrist injuries.
Falling heel-side is safer since the impact is mostly absorbed by your buttocks and lower back.
Try to regularly practice falling to develop instinctive reactions and minimize injury.
9. Know your limits
Listening to your body and knowing when to rest can prevent serious accidents.
Don’t take unnecessary risks or push yourself too hard. If you’re feeling tired or already injured, it’s better to call it a day and rest. It’s better to end the day early than risk injury by overexerting yourself.
If you’re too tired or injured to ride down safely from the mountain peak, ask chair lift attendants for assistance. Many lifts can transport riders both up and down.
Stick to terrain and features that match your skill level to avoid unnecessary risks. Build confidence gradually.
10. Ride safe
Avoid riding flat at high speeds, as it increases the risk of catching an edge.
Work on linking turns and edge-to-edge riding to improve control. Be cautious of obstacles like trees and other people, and practice steering and maneuvering skills. Be predictable in your movements to help others anticipate your actions.
Keep a safe distance from other riders and move out of the way quickly if you fall. Take breaks to the side of the slope and avoid obstructing others’ paths.
If you fall in a high-traffic zone, quickly move to a safer area. Don’t obstruct the path of other riders. Never sit or rest in areas where people land after jumps. Falling in these zones can lead to serious injuries due to high-speed collisions with skiers or snowboarders.
Lowering the safety bar on chairlifts helps alleviate the fear of heights and makes you feel more secure.
11. Stay Sober!
Avoid alcohol or drugs that can impair judgment and increase the risk of injury while snowboarding. Alcohol can also result in nasty leg cramps.
You can carry a small hip flask for a calming drink if you become anxious on challenging runs, but drink responsibly. Some boarders find singing a familiar song helps them relax and ride more smoothly.
Final thoughts
If you do end up getting hurt while snowboarding, it’s important to take care of yourself. Rest and use ice on any spots that hurt or are injured to help with swelling and pain.
If you’re not sure how bad your injury is, make sure you see a doctor, and don’t rush back into snowboarding too soon. Give your body enough time to fully recover. Going back too early could make things worse.
Taking care of your injuries properly means you can get back to snowboarding faster and safer.