When you’re snowboarding, it’s not unusual to feel cramps in your legs. These cramps can hit after hours of riding without any trouble. Your weaker leg usually starts to cramp first. You may sit down for a bit until the cramp goes away, and then you can ride again at full strength.
But after this first cramp, you may start getting them more often, maybe every time you take a run. The cramps can get so bad that your leg seizes up and you can’t move it at all. Sometimes it can hurt a lot and you need to wait 5 to 15 minutes for the pain to stop.
After a day on the slopes, both your legs end up really tired. If you pushed through cramps, one leg might even feel weak for a couple of days afterward.
You might find it hard to do simple exercises like stepping up without nearly falling over. But usually, after a few days, your legs go back to feeling normal.
Are cramps normal for snowboarders?
So, is it normal to get these cramps? Yes, it’s pretty common, especially if you’re not snowboarding very often or you’re early in the season when your muscles aren’t used to the activity yet. Cramps can happen to anyone, noob or seasoned rider.
They’re often a sign that your muscles are being worked in ways they’re not used to, or that they’re not getting what they need, like enough water or the right balance of nutrients. Your riding technique, your physical condition, and your snowboarding gear can also play a big part.
Let’s take a close look at the causes for cramping on snow, and some easy ways to avoid or at least reduce the leg pain and seizing.
Riding technique
Cramping during snowboarding can often be traced back to your riding technique. Your technique on the slope impacts how quickly lactic acid builds up in your muscles, which contributes to cramping.
Efficient riding that uses muscles correctly and conserves energy helps mitigate this buildup.
If you’re feeling muscle fatigue and cramps, it’s often due to improper weight distribution. When you’re constantly overtaxing one leg, such as relying too heavily on the rear leg, it can lead to premature muscle exhaustion.
This often happens if you’re not engaging in true carving. you may be ‘ruddering,’ (steering with the back foot) rather than using both feet and the board’s edges to steer.
A balanced stance where you’re centered over the board is crucial. If you’re leaning back too much (backseat riding), you’re likely to strain your rear leg, which can quickly lead to cramps.
Conversely, leaning too far forward can overload your front leg, leading to similar issues.
Also, if you’re not using the right muscles for turns, e.g. you’re relying on your calves and feet instead of your quads and knees, you’re not only less efficient but also putting undue stress on smaller muscle groups.
When you’re on your toeside edge, instead of ‘tippy-toe’ riding, you should be bending your knees and using your larger muscle groups to maintain the edge. This technique helps prevent cramping by distributing the effort more evenly across your muscles.
See also: Should You Lean Forward Or Back Snowboarding?
Dehydration
Dehydration is a common cause of cramps when you’re snowboarding. Your muscles need enough fluids to work well. If you don’t drink enough water, your muscles get less blood circulation, which means less oxygen and nutrients.
This often leads to a build-up of lactic acid in your muscles, making them feel sore and tired and causing cramps.
When you’re out in the cold, you might not feel as thirsty as you would on a hot day, but your body is still losing water. You’re sweating under your gear, and the dry mountain air can dehydrate you faster than you might expect.
Plus, if you had alcohol the night (or morning, hours, minutes…) before, your body could already be dehydrated before you even start snowboarding.
To reduce cramps caused by dehydration, make it a habit to drink water throughout the day. Carrying a hydration pack can make it easier to take sips between runs.
Also, preparing the day before by drinking plenty of water can help maintain your hydration levels. Pay attention to your body’s hydration needs, that can significantly reduce the chances of muscle cramps.
Your physical condition
If your muscles aren’t conditioned for the intense work involved in snowboarding, they will get tired and cramp up faster. This is especially true if you’re new to snowboarding or it’s the start of the season and your body isn’t used to the activity yet.
Snowboarding demands a lot from your muscles. You spend most of the day in a squat-like position, using your core and leg muscles intensely. This can be a shock to your system if these muscles aren’t strong or used to such sustained activity.
Also, when riding you use muscles in ways that other sports or daily activities don’t, so even if you’re fit from running or cycling, you might still experience cramps.
To get your body in better shape for snowboarding, focus on overall fitness, including strength, endurance, and flexibility. Also do lots of squats, lunges, and core workouts to build up the muscles used most on the slopes.
Stretching extensively (for a few minutes at least) before and after riding will also help your muscles adjust to the strain of snowboarding and reduce the risk of cramps.
Gear and setup
When you hit the slopes, cramps can be a real buzzkill, often it’s your gear setup that’s the culprit. Getting your boots dialed in is critical.
Your boots should be snug to prevent movement but not so tight that they’re cutting off your circulation. Numb toes are a no-go, you want to feel cozy but not constricted.
Your bindings are another key point. They should be spread out under you just like your feet would be if you were jumping – a shoulder-width stance is the sweet spot.
The bindings angles (stance angles) are also important. A slight outward angle for both feet, something like +15° for the front and -15° for the back, will generally make it and natural and comfy.
Also pay attention to your highback angle. If they’re tipped too far forward, you’ll be squatting like you’re about to lift a heavy barbell all day, and that’s going to torch your quads and lead to major cramps. Adjust them so there’s just enough lean to feel supported without the constant knee-bend.
Positioning on the board matters as well. Centered is generally the best choice to avoid overworking either leg. If you shove those bindings too far back, your rear leg will feel the burn.
The canting on your bindings should also be checked. Use the tilt to try to align your stance to mirror the natural stance of your legs. This can take the pressure off your knees and ankles and spread it out more evenly.
In short, make sure your boots fit just right and your bindings are set to match your natural stance. Play around with the angles and the lean until your legs feel good.
If you keep getting cramps, ask for help at a snowboard shop. They know how to set up your gear so you can ride without the pain.