It’s that time of year again when we head out onto the slopes. Snowboarding is a great winter sport that all ages can enjoy. Like all physical activity, it can be challenging, especially as it tends to be something that we do only once a year. This thrilling activity loses its fun though when you are in pain. Plantar Fascia pain is commonly experienced in snowboarders, effecting the connective tissue on the bottom of the foot. In this blog, we will look at the causes, and symptoms and give tips for managing plantar fascia pain while snowboarding.
What is plantar fascia pain?
The plantar fascia is a thick band of connective tissue that runs along the bottom of the foot, connecting your heel to your toes. It acts like a shock absorber and supports the arch of the foot. This tissue easily becomes unhealthy, irritated, and inflamed, causing pain and discomfort. This problem is commonly seen in athletes especially those who participate in running and jumping activities, it also effects snowboarders.
Causes of plantar fascia pain in snowboarding.
Plantar fasciitis is often caused by repetitive stress and strain on the plantar fascia. In snowboarding, this can occur when the foot is repeatedly flexed and extended, mainly when performing jumps or tricks. The constant impact of landing on the board can also cause stress on the plantar fascia. Other factors that can contribute to plantar fasciitis include:
- Poor footwear: Wearing shoes or boots that do not provide adequate support can put additional stress on the plantar fascia.
- Tight calf muscles: Tight calf muscles can pull on the plantar fascia, causing strain and irritation.
- Overload/overuse: Snowboarding too frequently or for extended periods can lead to the overloading of structures, including plantar fasciitis.
Symptoms of Plantar Fasciitis in Snowboarding
The most common symptom of plantar fascia Pain is pain in the bottom of the foot, particularly near the heel. The pain is often worse in the morning or after periods of inactivity and may improve with movement. Snowboarders with plantar fasciitis may also experience the following:
- Stiffness in the foot or ankle
- Swelling or inflammation
- Tenderness or sensitivity on the bottom of the foot
Still not sure if you have plantar fascia pain? – Check here.
Tips for Managing Plantar Fasciitis in Snowboarding
If you are a snowboarder who experiences plantar fasciitis, there are several steps you can take to manage the condition and reduce your symptoms. Here are a few tips to consider:
- Wear the right Footwear
Investing in a high-quality pair of snowboard boots that provide adequate arch support and cushioning can help reduce stress on the plantar fascia. Look for boots with a supportive insole and a flexible sole that allows for natural foot movement. You can also put innersoles into boots that provide little support.
- Stretch Before and After Snowboarding
Stretching your calf and plantar fascia before and after snowboarding can help reduce tension on the plantar fascia.
- Use Ice Therapy
Applying ice to the bottom of the foot can help reduce inflammation and relieve pain. Try using a cold pack or a bag of frozen vegetables wrapped in a towel for 15-20 minutes at a time.
- Reducing load
If you are experiencing plantar fasciitis, it is important to offload the foot to allow it to settle. This is where knowledge comes in It is important not to fully rest as this encourages poor health of the plantar fascia but too much load will make the problem worse. It’s all about load management. You will probably have to avoid snowboarding or engaging in other high-impact activities for a short while before gradually returning to these.
5. Correcting poor biomechanics.
If your lower limb is not correctly aligned, this can put extra strain on the plantar fascia and other structures. This is often down to strength and stability in your core and glutes. My plantar fascia pain course includes a lower limb biomechanical assessment and all the exercises needed to correct any issues identified.
6. Identifying risk factors and then correcting them.
Certain things can mean you are more prone to developing plantar fascia pain, being overweight, your hobbies, and even your job to name but a few. If these are not identified and then corrected it is difficult to settle the pain down as well as making it more likely to return. Find out if you have risk factors that may be contributing to your problem.
Conclusion
Yes, this is a tricky problem to settle, but if you do the right things at the right time then this annoying foot pain does not have to spell the end of your week on the slopes. You now should have a better understanding of where to start, but if you mean business and I’m sure you do then you need my Plantar Fascia Pain Program. Enrol today and you could be pain-free in a week. I’ve been treating this problem for over 20 years and here I share everything I know, including the best exercises, innersoles, and other adjuncts that can help settle things down fast. You will complete a biomechanical assessment and I carefully guide you through a return to activity and loading so you don’t end up where you started by doing too much, too soon. Once your pain has settled we move onto stage 2 where we begin exercises and make changes to ensure this problem does not return. There are sections you can preview for FREE scroll down to the course contents and click preview. Only £79.
Get started today and be back on your board in no time.
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
Chartered Physiotherapist Since 2001
