Snowboarder

Wrist Injuries

Snowboard injuries tend to be to the upper limb. We are 3x more likely to injure the upper limb than the lower limb, and twice as likely to have a fracture compared with skiers.

The most common area for injury is the wrist and then the shoulder.

Snowboarding relies on balance. The feet are fixed with non release bindings. Momentum being achieved by movement of the upper body and balance is achieved by the upper limbs.  When a snowboarder falls, the natural instinct is to stretch out the arms and consequently land on a outstretched hand!

70% of wrist injuries in snowboarders are fractures, which can vary in severity! A clean fracture will need immobilisation in a plaster cast for 6 weeks and then rehabilitation after this.

Prevention is better than cure!

Wrist guards have been found to prevent wrist fractures in snowboarders.  Trials have shown that those wearing wrist guards are half as likely to injure the wrist than those not wearing them, Statistics show that only 10% of boarders wear them.

A flexible guard with protection along the back of the wrist and going most of the way up the forearm is preferred.

So whichever winter sport you choose, remember to be safe.  We have been reminded recently about the importance of head injuries.  Helmets are recommended, which can reduce the severity of a head injury by up to 50%.

Be safe and have fun!

Training should start a minimum of 6 weeks before you hit the slopes to achieve the conditioning your body requires. Your training should include:

Muscle strength and endurance – of the core, quadriceps, gluteal, calf and lower back muscles. Squats, lunges and step -ups work specifically towards strengthening the leg muscles.

Flexibility – of the calf, quadriceps, hamstrings muscles and the lower back can reduce the risk of “straining” your muscles due to an inability to lengthen.

Balance – specifically practicing the skiing and snowboarding positions and actions on one and both legs. Gym balls can be used to further develop balance.

Aerobic Fitness – Due to the effect of high altitude on your body aerobic conditioning is a vital component to injury prevention. Using the cross trainer, bike or running works the aerobic and muscular systems for snow sports.

Equipment – always check your equipment is specific and safe to use.

When you are heading off to the slopes each day, try to ensure you are both physically and mentally prepared. The lack of a pre-ski warm up (increasing your heart rate and preparing your muscles for activity) and a post-ski warm down (stretching) routine is one of the main contributions to injury. Tiredness can also significantly contribute to sustaining an injury.

For specific advice on a programme to address your needs then see your physiotherapist. We can assess any tightness and relative weakness, to give you a programme for you to work on to reduce / eliminate the factors that may affect your fitness.

If you are away and sustain an injury, then don’t forget your basic injury management.

R I C E

Rest, Ice, Compression, Elevation

Ice should be used for up to three days following an injury, this will help reduce the amount of pain, muscle spasm, swelling and soft tissue damage, by decreasing the circulation to the area. A damp towel should be applied between the ice pack and the skin to avoid an “ice burn”. Applications should be approximately 10 minutes depending on the depth of the injury. This can be repeated every two hours.