As an extreme sport, snowboarding can be quite challenging when it comes to technique and body pressure. Many snowboarders often have to face minor strains and injuries. Of course, sometimes they just get muscle fatigue. There is a FAQ among snowboarding lovers that revolves around sore forearms. So why does this even happen?
Sore forearms can be caused by falling on your arms often, but some people say they get pain from strapping in the bindings often. Actually, any body part can get sore from snowboarding activity. It just depends on which body part you put stress on the most. The good thing is there are ways to ease and maybe prevent the pain.
So, today we are talking about the ache in forearms, ways to recover from muscle pain, and some most common snowboarding injuries.
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Is It Normal to Be Sore After Snowboarding?
Experiencing some minor muscle pain and stiffness after snowboarding, especially a morning after a long snowboarding day is very common. This often happens at the beginning of the ski/snowboard season, and that is because your body is not yet adapted.
Snowboarding is very demanding, so it’s best if you can prepare your body a bit before starting a season. That way you’ll be more ready for physical challenges.
Why Do Forearms Sometimes Hurt After Snowboarding?
Besides the pain from possibly standing up after a fall, lots of people say they get sore forearms because they bind in while sitting. And, logically every time they do that they need to stand up. All that pushing with arms results in soreness.
The good thing is that during the time people get more experienced, and become stronger, which gives them less soreness. Some of them even choose to set the bindings while standing. But, generally, the practice is mandatory.
If you can train a bit before snowboard season starts you may have less muscle and body fatigue. Also, pay attention to the position of your snowboard boots, as that can determine the position you’re riding at. Not every position is equally comfortable for everyone.
How to Help Your Body and Muscles Recover From Snowboarding
After a long and exciting day on the slopes, you are exhausted and possibly with some muscle pain and stiffness. If you think you’re done for the season because of all the pain and discomfort. Don’t give up! You just need a little pampering before your next snowboarding day and you’ll be just fine.
Of course, if you really need a break from slopes, take it. But, first, consider some of the following tips on how to help your body recover more easily from fatigue, maybe that is all you need.
Important note: If you choose any of the following hot or cold treatments be sure you are healthy. If you suffer from any health condition, such as high blood pressure, always consult your doctor first.
When it comes to helping your body recover from snowboarding, stretching may be one of the best ways to do that. It is very important to do the stretching right after you finish your snowboard session, that way you may be able to avoid soreness the next day.
During the post-snowboard stretching, you allow the blood to return to muscles, which lets them recover and repair more easily. Always make sure to stretch your leg muscles, glutes, and lower back.
Finding a way to warm your muscles up a few hours after physical activity can really be useful in easing the pain, and recover the body. Most winter resorts have hot tubs or a sauna. But the shower will also do the job.
They can help you feel better after a hard snowboarding day. When warming your body, you increase blood flow and that way you get more oxygen to your muscles, which lowers muscle pain.
But, bear in mind, you need to wait for several hours before going into a sauna or a hot tub after snowboarding, and make sure you are fully hydrated. Remember, there’ll be a lot of sweating!
Though, many sports experts suggest you should wait for a few days during your winter stay before enjoying warm treatments, as the heat can also lead to inflammation of muscles and slow down recovery.
Note: If you don’t rush to the slopes first thing in the morning, you can use a hot tub, sauna, or shower to warm up muscles. That way they are less likely to get damaged during snowboarding.
Try a Massage
Sports massages are a great way to prepare your body for the next slopes adventure. This kind of massage works on the soft tissues around the most painful parts of your body. The massage should be focused on your lower back and knee area.
Besides better body and muscle recovery, you will also feel more relaxed after a nice massage.
Opt For Ice Bath
If you want a fast way to recover your muscles, basically overnight, try some ice bath. Probably your resort won’t have that much ice to offer you, but all you need is a bath that has a normal cold tap temperature. Somewhere between 46.4°F and 50°F will do just fine.
The cold temperature has a role in slowing the inflammation and can help your muscles to recover faster. You can try going for two sessions for five minutes and have some warm-up in between.
Make Sure to Hydrate
Staying hydrated is mandatory. It’s so important to drink lots of water during and after snowboarding activities. Remember, you will lose water from your body faster on higher altitudes than at sea level.
When you add a hard physical activity such as snowboarding you can easily become dehydrated quickly. Water is essential for your body, as it helps with muscle repairing and nutrients extraction from food. Drinking water directly after snowboarding will make you feel less fatigued in the evening.
Bear in mind that water is really the best way to rehydrate, so you should avoid alcohol and juices.
How to Prepare Your Body For Snowboarding
One of the best ways to prepare for snowboarding season is to get in shape and be physically fit. That way you’ll be more resistant to muscle fatigues, and could take longer and better rides down the slopes.
Snowboarding is an activity that requires strong legs and ankles for steering, somebody rotation for turns, and a nice balanced stance to help you stay upright when you ride over bumps or uneven terrain.
So, take a quick look at some tips on how to increase power, endurance, and balance. That way you will have more control over your board, and could possibly avoid some common wrist and snowboard injuries. Not to mention that muscle fatigue will be far less noticeable.
List of Good Snowboarding Preparation Exercises
- Hip Roll Exercise
- Walking Lunge With Rotation
- Squat Reverse Lunge
- Lateral Ski Jump
- Plank Hold With Leg Movements
- Squat With Heel/Toe Raise
- Hip Clock
Some Quick Tips on How to Train For Snowboarding
- Prepare your body for movement. Try starting with some mobility exercises. That will help you to extend your range of motion.
- Gain some muscle power. Work on lower body muscles to get stronger. Focus on glutes, quads, hamstrings, thighs, and calves.
- Build stamina. Tired body parts and sore muscles will lower the quality of your ride. So, work on endurance so you can ride easily.
- Pay attention to balance. The balance represents a key to good snowboarding. You basically spend most of your time keeping your body over the board.
- Do some cardio. Cardiovascular workouts such as running, biking, swimming, or some other, are a great way to prepare yourself for the slopes.
Important note: Before starting any training activity, check in with your doctor and certified training professional.
Set the Training Schedule
Be sure to plan your training in advance and according to your planned snowboarding activity. You should start training about six weeks before your snowboard adventure. That will give you enough time to notice some benefits, so make sure to exercise two to three times a week.
Try to have various workouts. You can try some runnings, biking, or swimming. Be sure to have 30 minutes of cardio, two to three times a week.
Things to Have in Mind
It’s important to have the following things in mind when you start to train your body for snowboarding.
- Adjust exercises to fit your body.
- Take it slowly. The best is to build up muscles over time by adding gradually resistance or reps.
- Always warm up before starting with exercises. Just 5 to 10 minutes of easy cardio will be fine. You can opt for a treadmill, stationary bike, a jog, or some jumping jacks.
The Bottom Line
Being sore after any physical activity is very common and normal, especially when it comes to extreme sports. That is why is important to have a well-prepared and strong body and muscles.
Having some pain in the forearms, or any other part of the body is expected, but you should always be sure to check more thoroughly what is the cause. It’s good to know that all those pains can be lowered, some even preventable. Of course, if the pain is serious and won’t go away, consult your doctor.
So, when starting your snowboarding adventure, be sure to prepare, take it slowly, and enjoy the magnificent slopes.