Snowboarding: Rules for the ride

1. Train to ride: Snowboarding in a physically demanding sport. Just as with any rugged sport, the better fitness condition you are in, the easier it will be for you to obtainable a competent level of skill. Cross-training between visits to the slopes on the treadmill or bike at least 20 minutes 3-4 times per week will help to maintain cardiovascular conditioning.

2. Flexibility facts: Beginner and advanced snowboarders need to warm up the key muscle groups used during a day of riding. As a general rule, stretching before will help to prevent soft tissue injury and stretching after a day on the slopes will lessen the effects of delayed-onset muscle soreness (DOMS). DOMS refers to the stiff and achy muscle pain that frequently is experienced 24 to 48 hours after a vigorous exercise. Stretching the muscles on the front/back of the thigh (quadriceps/hamstrings) as well as those on the front/back of the lower leg (anterior tibialis/gastrocnemius) is important.

3. Core muscle strength: Strengthening core muscle groups in order to prepare and condition will help build endurance in the muscles (which equals longer riding time) and reduce injury (because the muscles are less likely to fatigue).

4. Stay in balance: Consider practicing balance activities by experimenting with your center of gravity in relation to your limits of stability. Finding balance in a "stable stance" can be challenging, but it is the key to being able to cut S-turns and to keep from falling. Consider trying yoga postures designed to challenge the balance.

5. Seek help for injuries: If you are injured, seek orthopedic care and, if necessary, physical therapy services.

Source: Chris Campilii, Center For Physical Therapy, Wappingers Falls.