Flagstaff, AZ : With 2019 being one of the earliest starts to the Arizona ski and snowboard season, Northern Arizona Orthopaedics, (NAO) Northern Arizona’s largest orthopedic practice, wants everyone to have a safe and exhilarating experience on the slopes.

Snowboarding is an intense sport that requires balance, coordination, and stamina; and no one wants to have their season end early just because they didn’t properly prepare.

“The most common injuries in snowboarding are wrist fractures, elbow and shoulder dislocations, back spasms and bruised tailbones,” says Joel Rohrbough, MD, an Orthopedic Surgeon specializing in Sports Medicine at NAO. “Most of these can be mitigated with proper preparation.”

Rohrbough explains that people who are new to the sport can develop pain due to overworking a group of muscles they don’t normally use, and experienced riders can develop strains and soreness when trying a new trick or stretching their skills. In addition, delayed-onset muscle soreness (DOMS) can occur in experienced snowboarders and athletes that have increased their training. Preparation and dedication can minimize the chance of injury.

Below are five ways to keep muscles healthy and avoid injury while boarding this season:

• Stretch: Stretching before and after riding is an ideal way to help prevent injury and recover from overused muscles. Hamstring, calve, and ankle stretches should be held for a minute or two. Stretching the hip adductors can also help with muscle soreness as well as focusing on core exercises and stretches. Focus on low-back and abdominal muscles that require stability.
• Stamina: Hiking, biking, running and cycling build endurance. Daily anaerobic exercise, such as sprints, skipping, jumping and lateral bounds in 1-3 bursts in sets of 3 with five-minute rest intervals build up burst-endurance.
• Balance: Use of wobble boards, slack lines, balance beams or lines on the floor are great additions to daily or weekly exercises. Trying these exercises in boots intensifies the drill.
• Hydration: Drinking the right amount of water before, during and after boarding helps the body function normally, transfer nutrients, regulate temperature and lubricate limb joints as well prevent headaches. Backpacks and hydro-packs are a great way to stay hydrated when snowboarding, however, large water bottles should not be placed in pants pockets as they can inhibit balance and mobility.
• Falling: Learning to fall the right way can prevent soreness and more serious injuries. Falling correctly means bending arms and knees and tucking the head. Bending knees in a front fall prevents wrist injuries and falling backward with arms at your side and head tucked prevents straining the neck muscles and protects the wrists. It also goes without saying, that all snowboarders should wear helmets.

Dr. Rohrbough adds, “Be smart, take it seriously, and have fun getting in great shape this winter. And I will see you on the slopes!”

If an injury does occur and swelling and pain has not subsided after a few days, seek your primary care provider or visit Northern Arizona Orthopaedics’ Urgent Ortho clinic for same-day, first-come, first-served care. At Urgent Ortho, you can quickly get a professional examination to ensure there is no serious damage.