Written by Jon Addison, Performance Coach
Jon Addison is a specialist in surf and snow sports performance. As the founder of Mtnwave Fitness, he provides tailored online fitness coaching for ocean and mountain sports, in addition to organizing adventure coaching tours that integrate his rider-focused training with incredible surf and snow experiences.
Snowboarding is a full-body workout that demands a lot from your body muscles, joints, and endurance, which are all pushed to the limit. After hours of carving, jumping, and navigating challenging terrain, muscular tension builds up, connective tissue gets bruised, and joints get strained, leaving you sore and fatigued. Without proper recovery, these micro-traumas can begin to affect your performance, making the next day on the slopes stiffer and harder, which can also lead to injury.
Every rider feels the impact of snowboarding
Whether you’re a first-time vacationer or a seasoned rider, you can’t escape the toll riding takes on your body. Holidaymakers, in particular, aren’t used to the demands of the sport and often push themselves too hard in the excitement of their first days, only to find themselves aching halfway through the week. But even the most experienced riders aren’t immune; day after day of carving, jumping, and falling leaves the body tight, torn, and burnt out. I remember feeling that way when I worked as an instructor in the Alps, riding every day. My feet, legs, and entire body would ache. It was clear that recovery wasn’t just important; it was essential to ride longer, stronger, and with less pain.
Since then, I’ve learned efficient and effective recovery methods, and they make all the difference. I now spend a little time each evening giving back to my body after long days on the hill. In this article, I’ll share the 5 key recovery strategies that help me bounce back faster, ride stronger, and avoid injury so I can recover quicker and make the most of every day I have on the slopes.
1. Keep your joints mobile and ready for action
Snowboarding requires a full range of motion, especially in the hips, knees, ankles, and spine. When these key joints become stiff or restricted, your movement and performance are compromised, increasing the risk of injury.
To keep my joints healthy, I rely on Controlled Articular Rotations (CARs) and Functional Range Conditioning (FRC). CARs involve slow, controlled movements that lubricate the joints, improve the range of motion, and bring blood flow to restricted tissue, aiding in recovery by delivering nutrients and removing waste products. FRC strengthens the surrounding tissues, ensuring your joints move well and are protected from strain.
Incorporating these exercises daily has made a huge difference in my riding, increasing blood flow, reducing stiffness, and improving joint mobility so I can carve, jump, and turn with ease.
To learn how you can use CARs and FRC to keep your joints ready for the demands of snowboarding, join my Snowboard Trip Prep Workshop.
2. Relieve muscle tension with self-massage
After a day on the slopes, your muscles can feel tight, fatigued, and sore. I recommend using foam rollers, myofascial massage balls, and other easily packable self-massage tools to target tense areas like the calves, quads, and feet. These tools apply pressure to release tightness, helping to change muscle tone, improve circulation, and speed up recovery. By reducing muscle tension, they promote relaxation and decrease soreness. These techniques are especially effective when followed up with stretching to help muscles return to their normal resting length.
Key takeaway: Use foam rolling and massage tools after riding to release tension, improve circulation, and promote recovery so you're ready to ride again the next day.
3. Lengthen and restore muscles with stretching
Stretching is one of the most fundamental elements of recovery, and it’s essential after intense riding sessions or long days on the hill. I focus on long-hold static stretches most evenings to help lengthen the muscles, restore their flexibility, and return them to their resting length. When coupled with the self-massage techniques mentioned earlier, this routine helps reduce the tightness that builds up in the hamstrings, quads, glutes, hip flexors, and feet areas that take a lot of strain on the slopes. I also like to focus on the back, shoulders, and neck, especially after any whiplash-type falls. Yoga stretches are an excellent choice, as well as band-assisted stretches to promote deeper tissue release. You don’t need to know every stretch. Just focus on an effective stretch that targets each muscle or muscle group.
If you'd like to learn exactly how I do these routines, check out my Snowboard Trip Prep Workshop, where I’ll show you how to develop the best recovery plan.
4. Refueling and recharging for optimal recovery
Rest and nutrition are often overlooked, but they’re just as crucial as exercises and stretches in your recovery routine. Your muscles and joints need time to repair after a full day of riding, and sleep plays a vital role in repairing muscle tissue and replenishing energy stores.
Rest isn’t just about sleep proper nutrition is key. Eating nutrient-dense foods like lean proteins, healthy fats, and plenty of fruits and vegetables helps muscle recovery and reduces inflammation. Healthy carbs like brown rice, potatoes, and whole grains replenish glycogen energy stores, while sufficient hydration with water and electrolytes prevents cramps and supports healing.
I prioritize both sleep and nutrition, focusing on post-riding meals rich in protein and anti-inflammatory foods like turmeric and ginger to aid recovery. Proper rest and fueling allow you to recover faster, so you’re ready for the slopes the next day.
Key takeaway: Prioritize rest and proper nutrition to support muscle repair, reduce inflammation, and fuel your body for continued performance.
5. Boost recovery with active and contrast therapy
Active recovery is a great way to support muscle regeneration. This can include light activities like walking, swimming, or playing in the snow, as well as anything that gets your muscles gently working to promote circulation, remove lactic acid, and reduce stiffness without overloading the body.
I also use hot and cold treatments to speed up recovery. Hot baths or saunas relax tight muscles and improve blood flow, while cold therapy (ice baths or cold compresses) reduces inflammation and soreness. Contrast therapy, alternating between hot and cold, is particularly effective for improving circulation and easing muscle tension.
These techniques are especially helpful when your body feels tight and fatigued, helping it relax and recover so you’re ready to ride again.
Key takeaway: Use active recovery and hot/cold therapy to improve circulation, reduce inflammation, and speed up muscle recovery.
How recovery supercharges your stamina and performance
Ensuring proper recovery directly impacts your performance. The better you take care of your body, the more you’ll be able to ride without feeling fatigued. Recovery strategies like stretching, joint articulation exercises, and self-massage not only reduce soreness but also prevent injury, helping you maintain your endurance so you can ride at your best day after day. By staying consistent with 15-20 minute recovery routines, you’ll keep your energy levels high and approach the slopes with confidence, whether you’re ripping the piste, hitting the park, or charging long days in the pow.
Start recovering today and feel the difference tomorrow
Recovery isn’t a luxury; it’s a necessity for your snowboarding routine. By taking time to stretch, mobilize, strengthen, and rest, you’ll not only reduce the risk of injury but also improve your performance and stamina throughout your trip or the season. It’s not about putting your feet up and resting; it’s about giving your body the tools it needs to bounce back stronger, allowing you to ride longer, with less pain and more confidence.
So, don’t wait until you’re sore or fatigued. Start incorporating these recovery strategies today, and watch your snowboarding performance ramp up the next time you hit the slopes!
Ready to optimize your snowboarding performance and recovery? Join my “Snowboard Trip Prep Workshop” today and learn exactly how to incorporate the best recovery strategies into your routine. Let’s get you prepared to ride longer, stronger, with less pain and more confidence.
Read more from Jon Addison
Jon Addison, Performance Coach
Jon Addison is a Performance Coach, Surf and Snowboard Instructor, and former Snowboard Athlete specializing in fitness, rehab, and readiness for ocean and mountain sports. As the founder of Mtnwave Fitness, he helps athletes and enthusiasts overcome frustrations, plateaus, and pain through personalized coaching programs designed to elevate their performance. Jon’s own journey of injury recovery and sustainable fitness has fueled his commitment to helping others unlock their potential. With a focus on functional movement and sport-oriented fitness, he is dedicated to helping riders reclaim and enhance their abilities in surf and snow sports.
