What to Do If You Have Ankle Pain After Snowboarding

What to Do If You Have Ankle Pain After Snowboarding
By Fara Rosenzweig

Many snowboarding injuries are caused from a fall. However, ankle pain—one of the most common snowboarding injuries—can be caused from a number of reasons.

Snowboarders have sprained ankles due to poor technique during a jump, from a fall, from faulty equipment, and from the amount of pressure placed on the ankle throughout the day.

If you’ve experienced mild ankle pain after a day of snowboarding, there are a few at-home solutions you can do to ease pain and prevent it from getting worse.

  • Wear proper ankle support
  • RICE
  • Do strengthening exercises

Ankle Support

Wearing an ankle brace or sleeve can help stabilize the weak ankle after a day on the mountains. This can keep swelling at a minimum and prevent the ankle from worsening. Depending on how severe your injury is will determine what kind of brace to use.

Aircast A60

After boarding your ankle can swell up just from overuse. The Aircast A60 is easy to slip on and put on. It provides the most support at the weakest point of the ankle; preventing an ankle sprain. The sleek stabilizer is located on either side of the ankle, which is molded at a 60-degree angle to help guard against ankle sprains and rolls.

DonJoy Performance Trizone

The Trizone Ankle Sleeve is part of the DonJoy Performance brand. This sleeve offers a mid-level bracing support for snowboarders, using technology that combines compression, warmth and support all together. This is a low-profile brace, which allows you to wear it comfortably for during daily activity and sport without all the bulk.

RICE (Rest. Ice. Compress. Elevate)

Hyperice Utility

Take the HyperIce Utility Ice Compression Wrap with you to the mountains to help support recovery. The HyperIce Utility can be used all multiple areas on the body where you are feeling sore or pain. The HyperIce Utility has a smaller Ice Cell to target inflammation and pain caused by ankle sprains. The perfect solution for RICE, this product comes with an easy-to-fill Ice Cell, compression wrap and patented air-release valve to help control compression intensity. Once off the mountain, wrap your ankle with this wrap to speed up recovery, reduce inflammation, and ease pain.

Ankle-Strengthening Exercises

Doing nothing will hurt your injury more than help it. Once swelling has eased, go a head and do light stretches to loosen up the muscles used throughout the day. Easy foot rolls, flexion and extension can help release lactic acid build up. Calf stretching is helpful to increase flexibility.

Try these ankle-strengthening moves to prevent your heel, foot and ankle from getting worse.