Snowboarding: returning after an injury

Risks and order of return

Falls onto wrists, buttocks and tailbone are frequent; resume on gentle slopes, with protection and no jumps.

Snowboarding: easy slopes and moderate speed first; falls onto wrists and shoulders are common, protective gear helps. Jumps and the park come last.

Bringing the movement back in four stages

1. 1

   Physical preparation before the season: legs, core, balance.

2. 2

   First runs on easy slopes, wrist protection, frequent breaks.

3. 3

   Intermediate slopes, tighter carved turns, no jumps.

4. 4

   Difficult slopes, jumps, freestyle, speed or competition.

Common injuries in this sport

• WristKeep wrist guards on and learn to fall by rolling rather than reaching out with the hands.
• Ankle sprainChoose well-supported boots and avoid hard or icy terrain at first.
• Lower back (lumbar)Avoid jumps and flat landings; protect the lower back.

Preparation exercises

• Gentle wrist mobility

  Slow circles and flexion–extension of the wrist, arm supported, without forcing. 1 to 2 minutes.

  To start: 1 to 2 minutes, 2 to 3 times a day.

  Variations, mistakes and progression

  Easier

  Smaller range.

  Harder

  Bigger range, still without forcing.

  Common mistakes

  • Forcing at the end of the movement.
  • Doing it fast.

  Moving on

  This is a mobility exercise: keep it as a warm-up.

• Single-leg balance

  Stand 30 seconds on one foot, knee slightly bent. Then with eyes closed, then on a cushion or unstable surface.

  To start: 3 holds of 30 seconds per leg, every day.

  Variations, mistakes and progression

  Easier

  One hand on a chair, or the tip of the free foot on the floor.

  Harder

  Eyes closed, then on a cushion, then throwing a ball against a wall.

  Common mistakes

  • Knee straight and locked.
  • Looking at your feet instead of a point ahead.

  Moving on

  When you can hold 30 seconds without putting the other foot down, as on the healthy side.

• Chair squat

  Sit down onto a chair then stand up slowly, range limited to what is pain-free, knees in line with the feet.

  To start: 3 sets of 10, 3 seconds down, every other day.

  Variations, mistakes and progression

  Easier

  Higher chair, hands on your thighs to help.

  Harder

  Lower chair, without touching the seat, then holding a weight against your chest.

  Common mistakes

  • Knees caving in.
  • Dropping onto the chair.

  Moving on

  When 3 × 12 is easy on a low chair, with no discomfort the next day.

• Forearm plank

  On forearms and knees (later toes), body aligned, hold 20 to 30 seconds without sagging the back.

  To start: 3 holds of 20 seconds, every other day.

  Variations, mistakes and progression

  Easier

  On your knees, or hands on a table.

  Harder

  On your feet, then lifting one foot for a few seconds.

  Common mistakes

  • Hips too high or lower back sagging.
  • Holding your breath.

  Moving on

  When you can hold 45 seconds on your feet, body aligned.

• Glute bridge

  Lying on your back, knees bent, lift the hips squeezing the buttocks, hold 2 seconds, lower slowly. Later: on one leg.

  To start: 3 sets of 12, 2 seconds at the top, every other day.

  Variations, mistakes and progression

  Easier

  Smaller range, feet closer to the buttocks.

  Harder

  On one leg, then with your shoulders on a sofa.

  Common mistakes

  • Arching the lower back instead of squeezing the glutes.
  • Letting the knees drift apart or together.

  Moving on

  When 3 × 12 on one leg is easy, with the pelvis staying level.

• Controlled step-down

  Standing on a step on one leg: slowly bend the knee to tap the floor in front with the heel of the other foot, over 3 seconds, then come back up. Knee in line with the foot.

  To start: 3 sets of 8 per leg, 3 seconds down, every other day.

  Variations, mistakes and progression

  Easier

  Lower step (10 cm), one hand on the rail.

  Harder

  Higher step (20 to 25 cm), then with a loaded backpack.

  Common mistakes

  • Knee drifting inwards.
  • Dropping down instead of braking.

  Moving on

  When 3 × 10 on a 20 cm step is clean and causes no discomfort the next day: bring back your sport’s downhill sections.

• Step-down landing

  advanced

  Standing on a 20 cm step, move one foot forward over the edge, drop off and land on both feet, knees bent and in line, quietly. Hold 2 seconds. Advanced exercise.

  To start: 3 sets of 5 landings, twice a week, after a warm-up.

  Variations, mistakes and progression

  Easier

  Simply step down and bend your knees as you arrive.

  Harder

  Higher step (30 cm), then add a small vertical jump straight after landing.

  Common mistakes

  • Noisy landing with stiff legs.
  • Knees coming together as you land.

  Moving on

  When 3 × 6 landings are quiet, knees in line, with no discomfort the next day: bring back your sport’s jumps, starting with short ones.

The doses are starting points. Stay at 2 out of 10 discomfort at most, during and the next day; otherwise switch to the easier version or go back to the previous exercise.

Equipment and set-up

• Wrist guards, tailbone protection and a helmet.
• Bindings adjusted to your stance and well-fitted boots.
• A board suited to your level and the snow.