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Topic ClosedAvoiding cramps on the mountain

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bpak View Drop Down
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Direct Link To This Post Topic: Avoiding cramps on the mountain
    Posted: Jan/25/2011 at 4:41pm
Hey riders!
I wanted to ask a pretty basic, if not silly question.
What's the best way to avoid cramps while coming down the mountains?
I hate being stranded in the middle of a downhill slope due to cramps.
The most common cramps I experience are in the calves, and shin splints.
I've tried doing some of the generic stretches before snowboarding, and stuff like that that are supposed to help relieve those specific muscles, but they don't seem to help, as they keep recurring.
Any advice?
Telling me to suck it up is not an advice.
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Direct Link To This Post Posted: Jan/25/2011 at 4:46pm
stretch before and after. When you feel it coming, stop riding and relax. The reason you get cramps is because you dont work that muscle area enough
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Direct Link To This Post Posted: Jan/25/2011 at 4:48pm
properly fitting boots goes a LONG way.

also, calf cramps could be due to a few things.. top of your boots is too tight, or maybe youre a woman with mens boots which are taller, but womens calves are lower.. or maybe you have too much forward lean on your highbacks, or you have mens bindings with taller highbacks and the same rule goes for those when applied to a typical womans calf.

shin splints might be from constant jarring of your legs when they arent properly fitted in your boots.

analyze your boot situation first.
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Direct Link To This Post Posted: Jan/25/2011 at 4:57pm
I think your boots are either too tight or pretty much what spenser was saying.. Had it happen once to me which I found strange....but it happened after i re-tightened my boot laces. think I might have over done it.

Stretching before and after boarding is a good idea, having flexibility takes you a long way.
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Direct Link To This Post Posted: Jan/25/2011 at 5:31pm
Everything here is definitely good advice. Properly fit boots are a must. If you have heel lift, or your boots are too tight your entire leg will be affected. Stretching is also very important. It's a good habit to get into to stretch 10 minutes every day, not just on days that you go out snowboarding.

5-10 minutes of leg strengthening and stretching every day and you will see the results in weeks. Do some calf raises (stand on your toes on a step and slowly and under control raise and lower your heel without touching the step below) and squats can't hurt either, just make sure you are doing them correctly (google it).

Finally, if you are suffering from more traditional muscle cramps, eat a banana before you go on the mountain. Theres a reason athletes eat bananas on the sidelines often (tennis players and swimmers especially). Potassium helps prevent muscle cramps. I'm not sure on the science behind it, but i'm fairly sure that it works.
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Direct Link To This Post Posted: Jan/25/2011 at 5:38pm

everyone so far has great advice. banana trick def. helps.

if you're not trying to get new boots, well try to go wit a wider stance and more duck footed. this is not a guarantee but it might help.
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Direct Link To This Post Posted: Jan/25/2011 at 6:15pm
You should also maybe check out some bindings with canting options (like Ride,k2,Rome,Burton), might help out.
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Direct Link To This Post Posted: Jan/25/2011 at 6:24pm
Stretch, drink lots of water, and eat bananas!
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Direct Link To This Post Posted: Jan/25/2011 at 6:25pm
I think the only thing missing from the advice is HYDRATION! You need to hydrate before, during, and after riding. I ride with a camel pack full of water.
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Direct Link To This Post Posted: Jan/25/2011 at 6:33pm
+1 on hydration. Main cause of cramps. Bananas do work. I usually drink a sports drink on the way up to the mountain. 2 Clementines as im getting ready and a water and lunch, and I never have any issues.

Also as stated about a 10 min workout first thing after you get out of bed in the morning does wonders. Try 3 sets of pushups, situps, and squats and you will be amazed at the results in a few weeks time
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Direct Link To This Post Posted: Jan/25/2011 at 6:46pm
i would say stretch but i sometimes get random ones lol
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Direct Link To This Post Posted: Jan/25/2011 at 6:52pm
Yeah, if its anything other than physical physique, I would say eat a banana or a potassium based pill/fruit to help prevent your cramp(s).
David
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Direct Link To This Post Posted: Jan/25/2011 at 6:53pm
Hydration, Fitness, Gear.  If you address these, you will reduce the likelihood of getting cramps.
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Direct Link To This Post Posted: Jan/25/2011 at 6:56pm
Ummm...is it immediate cramping?  If so, I'd go with what spenser said.

If it's like an overall tiredness and your cramping because you're tired...well, it because you're tired and you're not getting oxygen to your muscles.  But, that's obvious.

Conditioning will solve the root cause.  Not bananas and stretching.
Did you google it?
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Direct Link To This Post Posted: Jan/25/2011 at 6:57pm
Stretch, Hydrate keep food in your system and maybe a pre workout like Jack3d (you will go crazy for about 3-4 hours tull you knead to refuel)
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Direct Link To This Post Posted: Jan/25/2011 at 10:20pm
over a decade playing tennis and i'll agree to the banana trick. but the real key is drinking enough water. you may not be hot, but you can certainly be dehydrated. make sure you're drinking enough water when you board. stretching after is a must.

i personally have only suffered from cramps in my thighs. i've never heard of cramps in your shins and calves from boarding. it seems like something else might be weird with your setup. play with you settings and see if it helps.
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Direct Link To This Post Posted: Jan/25/2011 at 10:33pm
Warming up exercises before riding and stretching after. Be sure to fit your boots and bindings properly - tighten your boots in ankle area but not so much at the top, too much forward lean on your bindings highbacks can kill your calves as well... 
respect mountains
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Direct Link To This Post Posted: Jan/26/2011 at 4:26am
Stretching is the best way
I still sometimes get cramps also....just a lack of exercise....haha
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Direct Link To This Post Posted: Jan/26/2011 at 6:21am
Get in shape.  Drink more water / electrolytes.  Stretch the areas that specifically cramp up.  Or suck it up.
ROLL ON, BISHES.
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Direct Link To This Post Posted: Jan/26/2011 at 6:25am
stay warm
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Direct Link To This Post Posted: Jan/26/2011 at 6:28am
calves cramping is probably one of two issues:

  • boot/binding fitment (you getting calf bite by any chance? or it may be an improper fitting boot)
  • weak calves/low endurance (walking/running/calve raises/squats and all that other exercises and what not can help you keep your body in shape) I kinda doubt this one, as most people usually first timers complain about their quads being worked, not their calves so much.
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Direct Link To This Post Posted: Jan/26/2011 at 6:30am
i would say work out your whole body during the off season so your muscles don't have to work exorbitantly harder than they have the whole year. but what's more important is hydration. your body starts cramping when you are 2% dehydrated. 70% of your body is water, so you'd have to assume water is really important. 
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Direct Link To This Post Posted: Jan/26/2011 at 12:02pm
The outside of my front calf will cramp if my bindings aren't tweaked just perfect each day. I go from 9-15 degrees on any given day.  Bring a tool and see if it helps.  
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Direct Link To This Post Posted: Jan/26/2011 at 12:09pm
i have to say stretch~.. although you can try compression gear? i use it for basketball so it might work for snowboarding as well?
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Direct Link To This Post Posted: Jan/26/2011 at 12:16pm
Everyone says stay hydrated, and they are correct, BUT if you drink too much you will also cramp. Dehydration causes too many electrolytes in the muscle, and too much water cause a lack. Whoever said eat a banana is a smart person because of the potassium. Avocados are good too as they actually have a little more potassium than bananas. Don't forget to work out too.
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Direct Link To This Post Posted: Jan/26/2011 at 12:20pm
Midol :-)
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Direct Link To This Post Posted: Jan/26/2011 at 12:22pm
Thought I would join in...

Make sure to keep your feet relaxed when riding a relaxed rider is a more stylie rider.

Kiwi fruit have more potassium by weight than a banana. The potassium helps to avoid the muscle cramps along with a bit of water. Grab two kiwi's for your next trip to the mountain. And I mean the fruit, but I have noticed a Kiwi or two in the crew always makes for good times. Wink
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Direct Link To This Post Posted: Jan/26/2011 at 1:18pm
Originally posted by dougfagel

Thought I would join in...
Make sure to keep your feet relaxed when riding a relaxed rider is a more stylie rider.
Kiwi fruit have more potassium by weight than a banana. The potassium helps to avoid the muscle cramps along with a bit of water. Grab two kiwi's for your next trip to the mountain. And I mean the fruit, but I have noticed a Kiwi or two in the crew always makes for good times. Wink


oh what i <3 kiwi fruit. thanks for awesome tip!
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Direct Link To This Post Posted: Jan/26/2011 at 1:31pm
I used to rock my boots really tight and then loosened they up a bit and that got rid of a lot of cramping in my foot. also i did switch up bindings recently which i can feel are a lot more comfortable.
Peace, Love, and Paper Stacks!
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Direct Link To This Post Posted: Jan/26/2011 at 1:35pm
yeah deffinantly stretch b4 and after but keep hydrated drink water or i perferr gatoradeSmile
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Direct Link To This Post Posted: Jan/26/2011 at 1:37pm
i have a weird one, towards the latter half of my day, i get a cramp on my front foot. could it be because of my boots not being comfortable enough? anyone else feeling this?
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Direct Link To This Post Posted: Jan/26/2011 at 1:39pm
your probably using alot more movement in the front leg. this sort of happens to me too if l ride mountain and carve all day long
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Direct Link To This Post Posted: Jan/26/2011 at 1:39pm
I've never seen anyone, other than myself, stretching on the mtn. I feel like everyone is looking at me like I'm some sort of dumbass, but I know it helps. I stretch almost every muscle: legs, arms and even neck rolls...just like when I go surfing.

anyway, yours does sound like a boot issue.  My boots fit about as perfect any boot could and I never have problems...other than the fact I tend to ratchet my straps too tight, making the tops of my feet red and sore at the end of a full day
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Direct Link To This Post Posted: Jan/26/2011 at 1:44pm
stretch befor rideing and wen you feel one coming i normalls sit down and work the muscle back and forth
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Direct Link To This Post Posted: Jan/26/2011 at 2:52pm
stretch and work on your flexibility at home. also make sure your hydrated. i usually only get after riding for a few days in a row
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Direct Link To This Post Posted: Jan/26/2011 at 2:53pm
def main thing is to stretch and keep hydrated gaterraid water ect...
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Direct Link To This Post Posted: Jan/26/2011 at 3:09pm
Stay Hydrated and get a good stretch without your boots on
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Direct Link To This Post Posted: Jan/26/2011 at 3:21pm
stretch, keep hydrated and eat mad bananas. for real the potassium is really good for your muscles and joints.
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Direct Link To This Post Posted: Jan/27/2011 at 12:49pm
It really helps to get your legs in shape weeks before boarding season. Running, biking, hiking and squats. If your legs are in good shape and conditioned, you'll have far fewer cramps and pains when boarding.
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Direct Link To This Post Posted: Jan/27/2011 at 5:09pm
Thanks for all the tips.
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Direct Link To This Post Posted: Jan/27/2011 at 5:26pm
eat a banana, during halftime of my football games all the players ate one
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Direct Link To This Post Posted: Jan/27/2011 at 5:28pm
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Direct Link To This Post Posted: Jan/29/2011 at 9:26am
alright, thanks for the advice guys! I'll remember to hydrate and get potassium beforehand, and also actually get in shape before going
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Direct Link To This Post Posted: Jan/29/2011 at 9:38am
Don't forget to stretch leg muscles before and after you are done for the day
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Direct Link To This Post Posted: Jan/29/2011 at 9:43am
dont go when you are on your period.
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Direct Link To This Post Posted: Jan/29/2011 at 9:52am
Originally posted by BudAshes

dont go when you are on your period.


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Direct Link To This Post Posted: Jan/29/2011 at 12:14pm
stretch, stretch and stretch some more!
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Direct Link To This Post Posted: Jan/29/2011 at 12:44pm
stretch and make sure to drink a lot of water 
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Direct Link To This Post Posted: Jan/29/2011 at 6:11pm

Originally posted by ABrad25

stretch and make sure to drink a lot of water 

Exactly what i do. I stretch before and after snowboarding. Also try to stay hydrated after ever few runs.

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Direct Link To This Post Posted: Jan/30/2011 at 3:31pm
Again, thanks for all the great tips. Reading some of these advices brought up another question: Do substances with electrolytes help preventing cramping? I thought they were mainly for energy, like gatorade or propel. And if so I heard coconut water is best for electrolytes.
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