Snowboarding Binding Set Up to Stop Leg Pain
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- Опубліковано 2 лют 2019
- How to set up snowboard bindings to stop leg pain while riding. Sports chiropractor, Dr. Brant Pedersen, from Positive Motion Chiropractic in Los Gatos, California shares tips for how to adjust your snowboarding stance and gear to avoid leg, knee, and ankle pain from your snowboard bindings, whether you are goofy or regular foot.
Whether you ride Burton, Union, or other snowboard bindings, just a little correction to the width, individual angles, and angle between your bindings can make all the difference in how comfortable you are riding, how long you can ride, and your performance. This video discusses more of an all-mountain binding setup vs. park / freestyle, but the concepts apply throughout.
I hope you gain insights from this video and have an amazing pain-free snow season shredding your favorite resort!
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About Dr. Brant Pedersen:
Dr. Brant is a sports chiropractor who founded Positive Motion Chiropractic in the San Francisco Bay Area (South Bay - Los Gatos). He specializes in finding fast and lasting solutions to muscle and joint pain issues. He received his first chiropractic adjustment when competing professionally as a windsurfer and it opened his eyes to how quickly the body can heal when given targeted conservative care. Dr. Pedersen graduated top of his class from Palmer College of Chiropractic West in San Jose, CA, maintains an adjunct faculty position at Palmer, gives back through humanitarian chiropractic care, and loves everyday in practice. He enjoys sharing his tips and tricks for how to stay active and pain-free while playing hard at your favorite sport.
Connect with Dr. Brant Pedersen, DC, CCSP
Web: www.positivemotionhealth.com/
Facebook: / positivemotionhealth
Twitter: / positivemotions
Instagram: / positivemotion
LinkedIn: / drbrantpedersen
DISCLAIMER: This content (the video, description, links, and comments) is created and published for informational and demonstration purposes only. It is not medical advice or a treatment plan. Consult with a licensed healthcare professional before doing anything contained in this content. In some cases exercise may be inappropriate. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to a licensed healthcare professional or to replace the advice they give you. Positive Motion Chiropractic makes no representations about the accuracy or suitability of this content. If you think you may have a medical emergency, call emergency services (911 in the USA) or go to the nearest hospital emergency department. Use of this content is at your sole risk. - Навчання та стиль
I was totally having that problem...peroneal muscle fatigue... especially on my heal side turns front leg. I will totally implement you advise when next I am on the slopes.
I hope I see you up on the slopes in the future so we can board pain-free together!
Omg you fixed my shin splints. My front foot was at a 15 degree. I changed it to 21 degrees; I realized I can't steer as well at 21 so I moved it to 18 degrees. Now I can steer and have no shin splits. Mystery solved, thank you!!!
Glad it helped!
I hope you're still shredding! Would be awesome to see another little update video with more tips and riding from you!
Thank you for watching Kyle. Yes, I will post another video soon! Take care.
Not sure if you'd answer this comment after all this time, but I'm at a loss. I used to ride primarily all-mtn, with binding angles set very forward (+21, 0) in order to help me carve. I had never had foot pains or issues back then.
I've been messing around in the park more recently, so I've set up my bindings in duck stance (+15, -15). I took this setup to a double black a couple of days ago, and I suffered so much pain in my leading foot and shin. I've also got new boots that aren't quite broken in for my medium arch, so I'm not sure which is the main culprit here.
After a single run, I had immense pain shooting up from around the 3rd and 4th metatarsal, and a ton of shin splints following after repeated runs. It becomes so painful that I actually have to take my foot out of my bindings, because even sitting down and resting does not seem to help.
Does this sound more like a binding angle issue or an arch issue? Please help!
Thx for this. I will try this next time I ride.
Thank YOU for watching Michael. Have fun!
Great video, thank you! Question, I injured the outside of my front stance ankle and wondering if you could let me know if turning my bindings more towards the nose or the board or more towards 0 degrees to protect it when I ride this season. Thanks again!
I hope you see this and can possibly help answer my question. I have been experiencing severe thigh pain in my back leg while snowboarding (right leg). It happened after I really pushed myself last year and rode hard for 7 hours straight. After that day I’ve gone multiple times and within the first 30 seconds of strapping in and riding my leg will burn with an excruciating pain. It’s more than just pain from being in the riding position and it happens so quickly. It will go numb with the pain if I try to power through it and ride for more than a minute. It especially hurts when on my heel edge. Any advice?
Hi Doc, I hope you are keeping well and healthy. Thanks for the video and all the advice you are giving.
I would like to ask for some peace of it regarding that killing pain in the peroneus muscle (the whole length) in the front leg (the left one). It starts hurting after the first 30 minutes , so it is very annoying every time I hit the mountain. First I thought it was the boots. It hurts only on the toe side carves. So I bought pretty good Nothwaves, that fit perfectly well to my feet. - no change.
I have my stance at +15 to -5. So I tried 0 to -5 , the pain got a little less, but was still there and it was not comfortable to have the leading foot at 0. So I put it back to +15 and tried to push harder on the boots with the rear foot, so that I take a little work off the leading leg. - The pain got les, but that does not solve the problem either..
I 've then put the stance narrower (not the angle). - still no change.
Today after 2 days of riding, the peroneus hurts even when I walk, but I've noticed that It won't hurt when I step on something higher only with the outer side of my sole, so I've made a little research and came up with "canted foot beds". When I take a look at my shoes, I see that all of them are more worn up on the outside than anywhere else (each foot).
My board is 162cm long, I am 179cm and I weigh 78 kg.
So having all that said, do you think canted foot beds + shortening the board or narrowing the stance might help here?
Thanks a lot for some help in advance!
Cheers
Hi Georgi,
I am healthy and well, but missing all my days on the mountain this year due to COVID. Big bummer! I’m glad you are out there and getting some time on the slopes. Your question is a good one and I will give you some ideas to try.
1. I think your 15 deg and -5 sounds like a good stance angle. It is different for everyone and every different snowboarding riding style. But in general 20 degrees total between bindings is good based on human anatomy. The 0 and -5 with only 5 degrees total between would not be something I would recommend for most riders.
2. When we wear out the outside of the heel of our shoes it is a sign of something called overpronation or collapsing arches. Depending on the severity a person like that usually does really well getting orthotic inserts for their shoes to help support the arches in the feet. I check for and recommend orthotics to many of my patients for their everyday shoes. However, it often is overlooked to put orthotics into ski boots or snowboarding boots. I have orthotics in my snowboarding boots and they make such a different for me. I think you might do well to look for a pair of snowboarding boot orthotics (the ones I use are from www.Aline.com and they work good.
3. Can’t plates which bring the knees together when you ride can help make riding more comfortable. It might really help you, but usually I find that if people are riding with their feet close enough together (bindings close enough together) that they don’t need cant plates or canted foot beds. I would probably start with the orthotics for your shoes from what you are describing with the heel wear pattern on your shoes.
4. I would also play with the direction your pelvis / hips are facing. If you are riding all mountain carving down hills then you will want to have your pelvis opening up / facing down the hill. Not 100% facing down the hill, but more than you might think. So you want to see what direction is my upper body and pelvis facing. Watch this in others as well that look like good snowboarders that are riding areas on the mountain you ride. A lot can be learned from watching people, their stance, and how they use there body.
That’s all I got for you right now. I hope those tips will get you charging pain-free many more days this season!
@@PositiveMotionChiro Hi Doc,
many thanks for the detailed answer and the help! We are really lucky around here to have the possibility to ride despite the pandemic. I hope you get the chance soon as well.
I have checked the term "overpronation". In my case it is actually the opposite. It is called as far as I checked "supination/over supination" so the arches seem not really collapsing. Anyways in both cases the orthotics might be a real nice option. So I'll go get checked for custom ones. And I will improvise with the canted bindings. Next time I'll just put something underneath my boots on the out side of the foot beds parallelly to the outer edge of the bindings so that my foot sits a little higher on the outside, which would level up the "supination".
I'll get back here to report the results :)
Thanks again!
Cheers
hi, please any advice? everytime after snowboarding weekend I feel pain in my knees. Not immediatelly, but after two or three days I starting to feel pain in knees and it takes a whole week to stop hurting. thank you
I’m beginner and I have insane cramps on my outer foot. Not to mention as of now I can only plow on my toes lol I’m thinking that might be the issue but I also think I need to adjust my binding.
Hi doc was just out boarding and I’ve been getting this nonstop pain on my left leg by my upper left calf/lower left foot I ride regular I don’t know if it’s the way I’m riding or how my bindings are but something I’m doing is causing this pain… to much time on heel or toe I don’t know let me know thoughts
my pain is at the top, outside of my thigh, on my back leg, what's ur adjustment idea doc
When I board it’s my rear leg that hurts my quad or calves mainly quad burns and feels like I’m about to strain it. Any thoughts?
Hi Jack,
Usually back leg quad and calf fatigue is due to not putting equal weight into your front and back leg. First thing I would look at is the positioning of your bindings in relationship to each other (width between bindings) and from tip to tail of the board. Especially if you are riding in powder you will want your bindings back towards the tail more so you can still put equal weight into both feet and not feel like you are going to sink the nose and fall.
Also, sometimes the angle at which we have our bindings (as discussed in this video) can cause your back leg to get fatigued. I find that most when someone is really "ducked" in their stance (especially at back leg) and yet they are trying to ride more all-mountain stance on their board. In that case turning the back binding a bit more forward in rotation can help.
I hope that helps out and you are giving me an idea for my next on-mountain binding setup video. Thanks!
~ Dr. Pedersen
Was out today leading leg on the outside was alittle burning but the outside of my foot on the same leg was worse. It was like the foot was hurting and it just moved up the outside of the leg. Tired loosing the boot and bindings but didnt really seem to help. Any ideas? I always seem to have some burning/pain but never was it like today.
Wow thank you so much for this video! I'll make the adjustments and see how they feel. Is there a way to reduce that pain while still have the board set up for park?
Hi BrianMDPhD,
Thanks for your comments. I’m glad my video resonated with you. Yes, you can not have that pain and have your board set up for park, it is going to have to do with getting your stance dialed in relationship to your upper body stance. Flexibility at your hips and getting rotation there so that your lower body and upper body are going different directions comfortably. I hope that helps!
I get upper leg burn really bad I ride +15 -15 and 22"stance with can't make it down the run without stopping 5 or 6 times I am 5'10 ,215lbs any suggestions?
Hi doc. Hope you are snowboarding with the new season. I have a small question. I always have burning feet soles when i start riding, especially with hard packed snow. Never found out why. What do you think the cause would be?
Hi Clement,
We aren't having a great snow year in Northern California yet (and COVID :( ) so I haven't been up yet. Hoping I can go soon.
Regarding your foot pain two things spring to mind as things you might want to try:
1) Make sure your boots are wide enough for your foot, especially your forefoot. I know that I had a great shop in Lake Tahoe help me fit my boots and I tried on like 8 different boots before I got the pair that works best with my really wide feet. They are awesome and prior to that I would have it feel like my forefoot (ball of my foot) would fall asleep and get achy. So check that out.
2) If someone has high and flexible arches (I will be doing a video on this soon so make sure you are subscribed) then the pounding of riding (especially hard pack) can really put stress on the feet and cause foot pain. Most people don't think of getting orthotics for their snowboard boots but I have them and it is amazing how much better my feet feel. I use an over the counter brand called Aline (aline.com/). The work great for me - so depending on your arches it might be something to check out.
Beyond that I would want to do a foot exam and look at the boot, stance, stance angles, etc. to dig deeper.
I hope you find a solution so you can ride pain-free!
Here's to a great season!
I went for snowboarding for the very first time yesterday and I found it amazing as well! The only thing that is holding me back from doing it again is that I'm really concerned of injuring my ankle. So I went for goofy and my right foot that was in the front gets twisted everytime I fall to the front and roll counterclockwise twisting my anckle to the same direction. My bindings were set evenly in the same direction. Would you have any tip for that?
i think ur foot is loose inside ur boots or ur boot is loose on the board
Amen. Longevity.
Here's to being able to play until we are 100!
Hey doc. I just switched from a 153 free style board to a 160 free ride board. Used my same bindings and boots and now I’m feeling insane bottom foot pain in the arch and front shin pain. Is this an equipment issue? Or maybe I need to open the bindings like you did. I want to understand what’s causing the pain so i can fix it. Thanks for your help
Hi sikesy7,
Every board and set up is different so I will do my best to give you ideas that you can try out. Getting snowboard bindings and snowboarding stance dialed in takes trial and error, so keep working at it and don't give up. Here is what I would be thinking about looking into on my own board if I was having those issues:
1. When you go to a longer board it is important to make sure that your stance width has not also increased. If your snowboard bindings are too far apart that can cause pain on the bottom of your feet and arches.
2. The front shin pain, if it feels like it is coming from the outside of your calf, is usually an indication that you need to increase that front foot angle.
3. Lastly, freestyle riding like in the park or pipe versus all mountain carving and cruising involves a different stance entirely. In the later, the body is more angled down the hill and so the bindings are going to be less ducked and more inclined forwards. So you might want to check into that.
I hope some of the above helps you get your snowboard bindings on your new snowboard dialed in and that you are riding pain-free and stoked for the rest of the season. Take care!
Hi ! Im riding goofy duck and on an angle of 15 for each binding but if i do a tail press with butters my back leg hurts on the side of my calve .. any tips for me to reduce or eliminate the pain ? I tweaked my bindings alot and the only thing that worked was a shorter distance between bindings .
Hi Ardjoena,
Thanks for the detailed question! The muscle that is on the inside of the calf is called your posterior tibialis and it is the main muscle that hold up the main arch of your foot (medial longitudinal arch). I find it becomes painful when someone needs to be supported under their arch. If you have high (and/or flexible) arches in your feet you might do well to give a pair of orthotics a try inside your boot. I personally use Aline over the counter orthotics (aline.com/) and they really help me (I had some of what you are describing). Also, when you talk about narrowing your stance that helps with pronation (collapsing of the arches) so that might be why that is help you, also something that could be helped with orthotics.
I hope that helps and that you have a great season!
Take care.
awesome video! i recently noticed when snowboarding i feel some pain right on the medial malleolus on my back foot ankle, any tips on that? greetings from Argentina!
Thanks for your comment. When I feel that pain I usually think to bring my back foot angle forward (less ducked) by a bit. I would experiment with that and see if it helps. I carry a mini tool in my backpack when boarding and that allows me to tweak on my bindings when I’m up on the mountain and changing things up a bit with changing conditions, how my body is feeling, etc. I hope you have a great Southern Hemi winter season! 🤙🏼
@@PositiveMotionChiro Awesome! thank you very much, hope you get to experience the southern hemi snow anytime soon!
I get lower back pain and strain on my rear leg, will try opening up my stance but anything else you can think of?
Hi Shaun,
I find that with snowboarding, and all board sports, that when someone is bending from their low back (lumbar spine) vs. their hips that they will fatigue out and make their lower back sore and painful. The strain on the rear leg could be a bunch of different things and it really depends where you feel strained on that leg. Sometimes it is because someone is putting too much pressure into their back leg vs. having equal weighting through both legs. That is sometimes corrected by shifting both bindings towards the tail or by increasing awareness of the pressure you applying into each foot.
I have an old knee injury that seems to keep creeping up. I had partially torn my ACL and there was some damage to the meniscus. That happened over 10 years ago now. When I snowboard I feel pain on the front inside of my left knee as my body rotates on that knee. Is there anything that you could recommend? Thanks
Hi Brad,
Usually with a meniscal injury we want to minimize rotational forces at the knee. With a medial meniscus tear it is common to have pain on the inside of your knee. The thing I would try is decreasing the angle between your two feet as that will reduce rotation forces at the knees. So if you currently were riding at -10 deg (back foot) and +15 deg (front foot) for a total of 25 degrees between your two legs, maybe bring the back foot in to -5 deg or front to +10 deg (decreasing total angle from 25 to 20 degrees) and see if that helps decrease your pain.
I hope that helps.
Sincerely,
Dr. Pedersen
@@PositiveMotionChiro Thank you for the suggestion. I'm going to try that
Hey man I hit the slopes today first time since I was 14 years old (I’m 20 now) riding goofy and my lead right knee is in a little bit of pain when I move it now. I don’t know if it was the bindings or I was leaning forward on my knee or something and the board was a rental so I don’t really know the angle of the bindings. Anyways any advice would be great cheers man
Hello,
Good job getting back out on the slopes! The angle between your bindings can certainly put torque into your knee and cause knee pain. What I find is that if your natural stance angle is not represented properly on the board and then you lock yourself into bindings and ride like that for hours that it can cause pain in different areas.
Without details on the angles, stance width, etc of the board you were on it is hard to give details, but my recommendation is that next time you are riding grab a tool at a pro shop (usually $20 or so) and carry it with you so you can change your binding setting on the mountain. Experiment with different settings and see what works best for you. Knee pain from or during riding is no fun.
Happy holidays!
Where can I send you a pic of my binding? And how should I place them? My stand is a regular, I’m having an issue with the back of my Right knee
Hi youreblessed,
Unfortunately, I can't offer specific binding recommendations remotely. If you let me know a bit more about your issue (style of riding, experience level, height, stance width and current binding angles) maybe I can offer some suggestions through UA-cam comments.
Hey there, I’m riding goofy with my front foot at +15 and my back at -12. My front right leg hurts bad though like mostly my knee. Do you suggest I increase to +18, or bring it back to +12 instead like my back foot?
Snowboarding stance is such an individualized thing and depends on your riding style, conditions, etc. In general, when someone is having knee pain it is usually they are trying to put too much rotation into that joint. The knee joint doesn't like rotation, it is a joint made just for flexion/extension like a hinge. So in general I would try and decrease the amount of angle between the two bindings (you are at 27 degrees total between your two bindings) to see if that helped.
Additionally, sometimes our body wants to face one way when our feet are locked into the board another way. So it isn't just total angle between the bindings that matters, but the overall forward, sideways, etc. direction of your stance.
Keep playing with it and hopefully you will find a combination that makes your riding feel pain-free and effortless!
@@PositiveMotionChiro thank you! I will play around with it this weekend
Hi 23 15 ... going to try 23 10.. inside of back knee is tight sensitive. Silver yrs rider..TY
Please help! I have the same pain you described. I ride goofy stance and my right ankle/ Peroneal muscles get very sore after short riding. I tried bringing my stance in and out, nothing worked. I only have pain during toe side carves and turns. Any tips?
Hi Mohammad,
Give me a little more info and I'll see if I can help.
When you say "I tried bringing my stance in and out" are you referring to the angles of your bindings or the distance between your two bindings? And what are your angles of front and back bindings in degrees)? Lastly, what type of board do you ride and what is your style of riding?
Let's see if we can't get you riding pain-free!
I ride with my right leg in front. I’ve only played with binding angles but not the position. I originally had it at 15, -15. Then switched to 15,0. And even tried 0,0. Lastly I switched to 8, 0. It’s only my right ankle and those muscles you spoke of in your video, and it only hurts when I’m on my toe side edge. I have an element board, boots and binding package.
Hi Mohammad,
Thanks for the additional information. It is so hard to diagnose the problem through YT comments, but let me give you a few more recommendations
You might have your stance set too wide. Sometimes that can flare ankles and even when changing your angles you will still have pain. So maybe bring your stance 2" - 4" closer together.
Also, I would try a test at home. Look straight ahead and jump up in the air and land as if you were snowboarding down a hill. So you want to be facing with your upper body forward like you were going down a hill. Do this a few times and see the angle that you feet naturally form. Also check the wide. This can give you some ideas about where to set your snowboard bindings in some cases. Also, if you ride a skateboard and ride it carving downhill you might go do that until you feel comfortable and then see the angle that your feet are at. This works better if you have a longboard, because traditional length skateboards don't allow you to spread your feet apart as much as might be comfortable on a snowboard.
Lastly, sometime our boots can cause pain based on the individual difference in the shape of our feet and ankles. You might try renting a pair of boots for a day and see if that helps your pain.
I know that boarding when everything feels tuned and pain-free is one of the best feeling ever. I am hoping for you to experience that soon.
Take care!
Hey man really appreciate the help, you’re the best! But I actually figured it out. Yes I did bring my stance in, but also for my right (front) foot I increased the angle to 30 degrees, and my left foot I made it a positive 5 degrees so both feet angled forward. I figured it would take less of my ankle muscles to make toe edge turns, and it worked!! I feel zero pain, riding all day on double diamonds! However I did feel a little more fatigued in the hips and upper legs, which I don’t mind. But maybe useful information for anyone with hip pain, to do the opposite.
Hi I have a quick question. After a couple runs I have a really tight pain in my front foot on the outside of it. I ride goofy and my front angle is 15 and my back is 6 I believe. Also my board boots and bindings are brand new. I’m only out for a couple more days and it’s becoming very uncomfortable and making me not want to ride. Any suggestions?
Hi Elliot,
I'm glad you are getting a chance to ride, but sorry you are in pain. Sometimes foot pain comes from too tight of boot (especially when they are new). If they are too tight initially you could try a thinner pair of socks to see if that helps. Also, sometimes the stance width is too wide or narrow and that can cause pain at the feet. If the angles you are riding is your normal stance then I wouldn't want to mess with that much, but you could try small changes in opening up (increasing) the angle between your two feet and see if that helps.
Dialing in a new board and bindings can take some effort but it is definitely worth it. I hope you get your new ride all dialed in!
@@PositiveMotionChiro thank you sm. The boot honestly feels loose on my foot after riding today and I feel like my feet are just bouncing around in them. I don’t know if that is causing the pain but is there a way to make the boot a bit tighter
@@PositiveMotionChiro I also got some insoles and socks for my boots
I don't know if this is a dumb question but I've suffered from bad foot pains when I snowboard. It can run up the leg sometimes but mostly my foot will become numb. I really just have no clue how to do research on this and figure out whats wrong.
With a foot going numb that can be caused by not enough room it the toe box of the boot, especially in someone with a wide forefoot. Sometimes arch issues and needing an orthotic. I think I would try to go to a snowboarding store and try on 5 or more boots of different brands to see how they feel. It is amazing when you do this how differently different brands and models feel and how you might just find a boot that your foot falls in love with. I hope you do!
My problem is my legs burn in every possible way, my thighs my calves the front of my shin and I get blisters and the skin rubs off all around my ankles. I’m awful and I don’t know how to get better when my legs are on fire the whole time
I have the worst foot pain when I snowboard! It’s absolutely terrible it’s right under the arch of my foot. I got orthotics but it still hurts. Any advice?
Hi James,
Many questions to ask:
1. Is it on both feet?
2. Do you have this pain any other time when you are not snowboarding?
3. What kind of orthotics did you get?
4. Did you do the proper break-in period for the orthotics? (Sometimes people throw them in and just go out snowboarding all day with them which is a radical change for the feet/body and doesn’t usually work out well)
5. Are you someone that normally wears orthotics?
My pain is in my calves and front of my thighs, my knees just feel like they’re gonna collapse if I don’t stop and I’m only 15, what should I do.
Hi Braydon,
I'm sorry to hear that you are in pain when snowboarding.
Since there are a lot of variables that go into stance angles, stance width, board size, riding style, snow conditions, etc. I think if I was you I would try and work for a few hours with a professional instructor in a private lesson. I think they would be able to help you troubleshoot what is off that is causing your pain. To have that much pain in your calves, thighs, and knees, especially at your age, just doesn't sound right. And snowboarding is so much fun that you definitely want to keep doing it, just pain-free!
I'm sorry I don't have a more specific answer. I would give gladly give it to you if I had one.
Fingers crossed for a great winter season for you!
Any idea for lower back pain?
Great question! There can be many causes of lower back pain but let me give you a few recommendations.
First, if someone is taking hard landings in the park and on jumps the compressive loads into the lower back (discs) and loading flexion of the spine can cause pain and lead to disc tears and possibly bulges. Always try to land on the transition and decrease spinal loading by bending your knees.
However, if you are more of an all-mountain rider and you don't jump much, just more carving, then there is one factor that can lead to low back pain and soreness and stiffness. It is that when carving toe-side many people will bend at their waist/back vs. their hips. Your body is meant to bend at your hips. Your hips are the biggest joints in your body and they are supported by the strongest muscles in the body (gluts, hamstrings, quads, psoas...) Your lower back by contrast has tiny facet joints and stabilizing muscles.
So if your lower back gets more and more painful as the snowboarding day progresses and then feels tight and stiff the next day it is possibly you are bending from your spine repeated with every toeside turn. What for that and try to hinge more from your hips and see if that helps. Also a friend taking a video of you might help you to see your back bending vs. hip hinging.
I hope that helps.
~ Dr. Pedersen
Positive Motion Chiropractic I greatly appreciate the feed back. I will try to use my hips more!
My puter forward for hurts When doing the lift and after around 5 laps
I believe what you were trying to say is “my outer forward foot hurts.” If I was having a similar pain I think that I would try to increase my front foot angle by 3 to 5° and see how that felt. Dialing in snowboard bindings to individual writing styles is a process of trial and error, but stick with it!
@@PositiveMotionChiro i changed my bindings a little bit but stil got some pain if i change dem more the stange feels weird
I just started boarding. Today was my 4th time on thr mountain and I FINALLY had a good trip where I was blasting down the mountain. It felt great especially because 2years ago I was in a accident and had to have spine surgery. But I'm so thankful I'm back up and boarding. But every time I start going down for the first time the outside of my feet end up absolutely numb. It hurts soooo bad.
Hi Mesha,
Congrats on joining the snowboarding family. Such a great sport! I'm also stoked to hear that you are doing well after your accident and spine surgery!
It is hard to problem solve this issues from afar, but let me give you some suggestions.
1. If it is both of your feet and they are going numb then I am first going to think that your boots are too tight. You could try and wear a thinner sock and see if that changes things. If it is just your front foot then many times that can be coming from the weight of your board when you are on the lift cutting off some of the circulation to that front foot. See if you can't help support your board when on the lift with part of the lift (if so equipped) or using your other foot to help hold up your board.
2. If it goes away after a few runs then I am thinking more that your boots/feet might be cold first thing in the morning. I would try and see if you can get your boots nice and warm prior to putting them on at the start of the day either by putting them next to a fire / heater (don't catch them on fire though) or getting plug in boot warmers.
3. If just the outside of your feet then usually regarding snowboard binding stance and binding setup we usually want to increase the angle between your bindings (your feet are trying to turn outwards but they are running into the boot).
Getting your snowboard bindings dialed is a lot of trial and error, but once you get it right the comfort and ease of gliding down the mountain is worth it. Stick with it and have a great season!
For me it's the other way around, I get same thing but instead I get it from my front leg being too straight with +15 I'm gonna reduce it to +10
Let me know how it goes.
Happy shredding!
Are you still available to help???
Any reason why my soleus muscle hurt when I am riding?
Hi Eri,
What a great question. You must be a medical professional or a student of anatomy to ask such a direct anatomical question. I find that with board sports that it is important to have flexibility in both the gastrocnemius and soleus. Many times a person will just be stretching out their gastrocnemius and not know how to or avoiding stretching their soleus. The soleus could be hurting for this reason, especially if it feels tight. Also, you might try stretching your soleus muscle (look for the stretch on UA-cam) and see if that feels really tight.
Alternately, you might have pain in your posterior tibialis that is masquerading as soleus pain because they are located so closely to each other. And the posterior tibialis is the only muscle external to your foot that helps hold your arch in your foot up. If you have a high medial arch, are riding hard, and that arch is dropping that posterior tibialis would get fatigued and painful. I see this a lot in my patients. For this I evaluate the arches of their feet for height and flexibility and then get them orthotics for their shoes/boots as appropriate. So you might need to check that out and get some inserts for your snowboarding boots.
I hope that information helps you find a solution so that you can snowboard without any pain! Take care.
Snowboarding at 87 ? Feels like a fall would be deadly.
I know I'll be going down the slopes slower. It is motivation to keep my bones and muscles strong and my reflexes sharp.
@@PositiveMotionChiro Be safe, we like you too much.