Snowboarding is an exciting winter sport, but it comes with increased risks to foot and ankle injuries over skiing. In fact, ankle sprains and fractures are the most frequent injury in snowboarding. Understanding these risks and how to prevent them can help you enjoy the slopes safely.
Beginners face the highest injury risk—more than two and a half times higher than experienced snowboarders. Statistics also show that female and young snowboarders are more vulnerable. Your lead leg is especially at risk, bearing 75% of lower-limb injuries because of how your body weight shifts during turns and landings.
Joshua Mayich, MD, an orthopedic surgeon specializing in foot & ankle and trauma care at Northern Light Orthopedics in Presque Isle, shares the following tips to help you safely enjoy snowboarding this winter.
Wear the Right Protective Gear
- Helmets reduce head injuries by 42%.
- Wrist guards reduce wrist injuries by 67%.
- Hip pads reduce overall injury risk, including certain ankle and wrist injuries.
Choose and Maintain Your Equipment Properly
- Proper boot fit is essential for ankle support and injury prevention.
- Boot type matters. Hybrid boots may reduce ankle sprains, while soft boots may reduce certain fractures.
- Own your equipment if possible, so it’s the best fit for you.
Build Your Strength and Balance
Before the season starts and throughout the season, focus on:
- Single-leg balance exercises (try standing on one leg with eyes closed)
- Ankle strengthening with resistance bands
- Core and hip strengthening to improve overall stability
- Flexibility exercises, especially for ankle mobility
Practice Safe Riding Habits
- Ride within your ability level and progress gradually.
- Stop before you get tired; fatigue increases injury risk.
- Check weather conditions; poor visibility increases injury risk.
- Take a lesson; proper technique reduces injury risk.
When to Seek Medical Care
See a doctor if you experience:
- Severe pain on the outer side of your ankle which doesn't improve
- Inability to bear weight on your foot or ankle
- Significant swelling or bruising
- Ankle pain that persists beyond a few days, even if it seems like "just a sprain" in case its "snowboarder's ankle" – a specific fracture of a small bone in your ankle which is surprisingly common in snowboarding and is often mistaken for a severe ankle sprain.
The Bottom Line
Snowboarding is a thrilling fun and healthy sport that can be enjoyed safely with the right preparation and precautions. By wearing protective gear, building your strength and balance, choosing appropriate terrain for your skill level, and seeking prompt medical care when injured, you can significantly reduce your risk of foot and ankle injuries and spend more time enjoying the mountain.
If you get hurt snowboarding or from other activity this winter season, be sure to seek medical care as needed, using the guidelines shared by Dr. Mayich.