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Snowboarding preparation has always held a special place in my heart. Growing up near Ski Valley in Minnedosa, MB, I spent countless winter days carving down its six runs. We lovingly nicknamed it the ditch. Back then, we used a T-bar to get up the hill, and while it wasn’t exactly luxurious, it did the job. Eventually, they upgraded to a chair lift by the time I moved away—a game-changer for tired legs!
But let me tell you, every first snowboarding day of the season came with its aches and pains. The soreness after that initial ride was a guarantee, and I’d need a few tumbles to remember how to carve or even get off the chair lift without wiping out. Sound familiar?
If you’re like me and want to hot the slopes without feeling like you need a hand to get off the toilet the next day, warming up and preparing your body is key. Here’s how you can make the most of your time on the hill and avoid waking up sore after your first ride of the season.
1. Snowboarding Preparation Before You Hit the Slopes
Skiing and snowboarding are full-body workouts, so it’s important to get your muscles ready. Try this quick warm-up to get your blood flowing and your joints loosened:
- Leg swings: Stand on one leg and swing the other forward and back 10 times, then side to side. This helps loosen up your hips for carving.
- Bodyweight squats: Do 10-15 squats to activate your quads, glutes, and core—key muscles for keeping you steady on your board.
- Arm circles: Stretch your arms out to the sides and do 10 big circles forward and 10 backward. This will prepare your shoulders for those inevitable pushes off the snow.
- Torso twists: Stand with your feet shoulder-width apart and gently twist your torso from side to side, letting your arms follow. This gets your core warmed up and ready to balance.
2. Practice Your Balance
Snowboarding preparation is all about balance, so spending a little time working on it can make a big difference.
- Try standing on one leg for 30 seconds at a time (switch sides) or balancing on a wobble board if you have one.
- If you’re feeling adventurous, mimic the carving motion by practicing side-to-side lunges at home or on the hill before strapping in.
3. Strengthen Your Core and Legs
Your legs and core do the heavy lifting when snowboarding or skiing. Pre-season conditioning can save you from the dreaded “jelly legs” after a day on the slopes.
- Planks: Hold a plank position for 20-30 seconds to engage your core muscles.
- Wall sits: Sit against a wall with your knees bent at a 90-degree angle for as long as you can. This exercise builds the endurance you’ll need for longer runs.
- Step-ups: Use a sturdy surface to practice step-ups, alternating legs. This movement mimics climbing hills or stairs with your gear on.
4. Don’t Forget to Cool Down
At the end of the day, take a few minutes to stretch and cool down. Target the muscles that worked hardest:
- Hamstrings: Sit on the ground, extend one leg out, and reach toward your toes. Switch sides.
- Calves: Lean against a wall with one foot back and press your heel into the ground to stretch your calf.
- Lower back: Lie on your back, pull your knees to your chest, and rock gently side to side.
5. Be Kind to Yourself
Whether you’re a seasoned pro or strapping in for the first time in years, it’s okay if the first few runs feel clumsy. I still remember how many spills it took me to find my groove again each season—and yes, I may have struggled getting off the chair lift more times than I care to admit!
Snowboarding and skiing are meant to be fun, so listen to your body, take breaks when you need them, and don’t stress about perfection.
By warming up and preparing ahead of time, you’ll reduce your risk of soreness and injury, leaving you more time to enjoy the ride—literally! So grab your gear, bundle up, and make this snow season your best yet.
Have fun carving those turns, and may your chair lift dismounts always be graceful.
If you’ve been struggling with persistent pain and seeking expert guidance on snowboarding preparation, join our supportive community on Facebook where we share tips for managing pain naturally. Here you can find practical manual therapy techniques, learn about exercise strategies, and find inspiration from real patient recovery stories. Our physiotherapy specialists provide professional insights on reducing pain, understanding your body mechanics, and developing a personalized approach to healing. Follow us for weekly updates!
In January, we will also be hosting a Fall Prevention Workshop where you can learn strategies to build strength and confidence in your steps. This is especially important for snowboarding preparation, as strong core and leg muscles can help prevent injuries. There will be prizes awarded for the top step counts, biggest improvements, and more! This 60-minute session is $35.