INJURY PREVENTION STRATEGIES
Learn the Correct Falling Technique
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Since wrist injuries commonly occur when beginners instinctively attempt to break their fall with an outstretched arm, learning proper falling techniques can significantly reduce the risk of wrist injuries when on the mountain.
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Adapted from: Rehab 2 Perform. (2024). Correct Falling Technique [Video]. TikTok. https://vt.tiktok.com/ZSjfvNDtp/
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Avoid falling with wrist and palms extended
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Tuck your chin into your chest
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Tuck your shoulders in and roll onto your back
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Consider the Use of Wrist Protection
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Riders can also consider the use of wrist protection to reduce the risk of a wrist injury. Idzikowski et al. (2000) found that riders who wear wrist protection experience significantly lower rates of wrist injuries compared to those who ride without guards (around half as likely).
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Example Wrist Guards:
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Note. From Push Sports Wrist Brace, by Gateway Sports & Rehab, 2024, Gateway Sports & Rehab (https://gatewayrehab.com.au/products/push-sports-wrist-brace.html). Copyright 2024 by Gateway Sports & Rehab.
Figure 13. Push Sports Wrist Brace ($59.95 AUD)
Figure 14. Thermal Wrist Brace ($85.55 AUD)
Note. From Thermal Wrist Brace, by Thermoskin, 2024, Thermoskin (https://thermoskin.com/products/thermal-wrist-brace-right). Copyright 2024 by Thermoskin.
Figure 15. Dakine Wrist Guards ($44.99 AUD)
Note. From Dakine Wrist Guards, by Dakin, 2024, Balmoral Boards (https://www.balmoralboards.com.au/products/dakine-wrist-guards). Copyright 2024 by Balmoral Boards.
Importance of Warming Up and Staying Warm
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Research has indicated that colder temperatures (between -10°C and 0°C) can increase the risk of snowboarding injuries within terrain parks (Audet et al., 2019). This elevated risk could potentially be due to the impact cold weather has on muscle temperature and neuromuscular function. In colder environments, the temperature can reduce maximal muscle force and movement velocity (Gatterer et al., 2021), potentially compromising athletic performance and increasing the likelihood of injuries. Therefore, it’s important to implement effective warm-up strategies for cold-weather athletes to maintain optimal muscle temperature and function (Gatterer et al., 2021).
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​To help further combat performance declines in cold conditions, choice of clothing should be considered. It’s recommended that the ideal fabric for cold weather exercise must contain effective wicking to draw moisture away, a fast drying rate, high moisture regain to absorb without feeling cold, and minimal loss of insulation when wet (Georgiades, 2000; Gatterer et al., 2021). Research has demonstrated that merino wool-based fabrics provide superior thermal insulation and water absorbency compared to synthetic alternatives (Cernych et al., 2017) .
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Figure 16. Brown merino wool material
​Beyond physiological preparation, warm-ups are still essential within snowboarding. Snowboarding is unique since it’s a seasonal sport, and people often experience extended periods away from the sport. Warm-ups are important as it can be a way to shake off the rust. Beginning with easy runs can allow riders to gradually re-acquaint themselves with the movement and demands. Despite the long break from the sport, muscle memory is an incredible concept and riders can quickly regain their confidence and skill level after some warm-up runs - allowing a safer progression to more challenging terrain!
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Heat Therapy can Potentially Reduce DOMS
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The physical demands of snowboarding places significant stress on the lower body muscles as they have to constantly be engaged to maintain balance, make turns, and complete aerial manoeuvres. Consequently, it’s not uncommon for riders to experience muscle soreness after riding, this can negatively impact your subsequent days on the mountain.
Heat therapy can potentially be a strategy to manage delayed onset muscle soreness (DOMS). Petrofsky et al. (2013) found that both moist and dry chemical heat applications can help preserve quadriceps strength and reduce muscle soreness. While both methods show similar effectiveness in pain reduction, moist heat therapy requires a shorter application time (2 hours compared to 8).
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Figure 17. Person holding heat water bottle