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post #1 of 29 (permalink) Old 01-19-2014, 08:50 PM Thread Starter
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Return to Snow - Knee Pain & Setup

Hi,

First post here and looking for a little advice after reading through the threads for a while.

I recently started snowboarding again after 7 years away and although loving being back I have started getting pain in my right leg (inside and behind) at the end of a days riding.

After reading a few threads I believe it could be caused by a few things, board set up, boots insoles required and existing mild injury to my MCL.

I am 6ft 6", weigh 200lbs and ride goofy, currently my bindings are set to front foot +15 and back foot +3 with my stance at 23". I usually feel the stress in my front leg towards the end of the day and then the next day.

I spoke to someone in the store I bought the board from and he recommended reducing the stance width and pulling the front foot angle back to 9/10 degrees. Also, I have size 14 (US) feet so I couldnt be picky with the boots as a result they arent as tight as I would like them to be.

Does anyone have previous experience with this or any advice on setup?
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post #2 of 29 (permalink) Old 01-19-2014, 09:29 PM
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The main thing you have to be careful of is over use. You can develop tendonitis fairly quickly returning to snowboarding because your tendons and ligaments aren't conditioned for this type of use. After suffering a broken foot and a knee contusion in consecutive seasons I returned too aggressively the following season and ended up having severe pain in a similar spot to what you are describing.

A few different things have helped. First, I'd recommend easing back into it. If you start to experience pain, stop immediately. I really can't stress that enough. Too many times I've just continued to ride with pain, only to have them develop ligament strain and tendonitis. I ended up having iliotibial band syndrome that took months of therapy, and rest, which I still didn't fully adhere to. If you have pain, stop, ice it to reduce swelling and jumpstart the healing process.

I've also reduced my angles from 18/-15 to 12/-9, which seems to help a bit. It takes the strain off my knees from being in a twisted position. I tend to keep my shoulders a little more square as well so I'm not opening up so much and putting so much stress on my back knee.

I think it also helps to get a binding that has good dampening and some canting. After trying a few bindings with canting I wasn't really sold on them because during back to back rides, I couldn't tell any immediate difference in performance, but since I've been riding them full time I've noticed my knees have had much less pain and stiffness after longer days on the hill. With the increased dampening, canting, and reduced angles I've definitely noticed an improvement. My knees don't develop that sprained-like feeling I've had to ride with in the past.

I also ice my knees regularly. If I've had a heavy day on the hill, and I start to feel some over use, I'll take ibuprofen to reduce inflamation and ice 2 times, once when I get home and again before bed. It helps my knees heal from any micro-trauma to the tendons and ligaments and helps reduce recovery time so I'm fresher the next time I hit the hill.

Another thing I've noticed is that some boots, particularly stiffer ones tend to contribute to knee pain, likely due to the angle they set your leg at. I've found a few boots that I just couldn't ride because they caused so much leg pain.

Hope that helps. Keep trying different things and eventually you'll figure out the right set up and recovery routine.
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post #3 of 29 (permalink) Old 01-20-2014, 07:38 PM Thread Starter
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Thanks for the reply!

I think thats what I am dealing with at the moment, ligament strain that is. It just doesn't feel right.

I've just purchased a new pair of binding so I may try and find some other solutions...

I will be seeing the physio tomorrow hopefully she will give me some input, I also tried the setup of my board in my house last night, straight away it feels like my feet are to far apart.
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post #4 of 29 (permalink) Old 01-20-2014, 10:34 PM
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Does your leg hurt after walking down stairs or downhill?

That's gets mine acting up.

Goofy as we'll, lead leg will start acting up after a couple of runs unless I wear a knee strap. When i do wear them, no issues after consecutive days of riding.

Apparently I have a bad over pronation and my patella doesn't track right. Lunges and squats kill me.
http://www.mcdavidusa.com/Product/41...djustable.aspx

My other ride is a Cannondale Prophet.
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post #5 of 29 (permalink) Old 01-20-2014, 11:55 PM Thread Starter
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Originally Posted by qsilvr99 View Post
Does your leg hurt after walking down stairs or downhill?

That's gets mine acting up.

Goofy as we'll, lead leg will start acting up after a couple of runs unless I wear a knee strap. When i do wear them, no issues after consecutive days of riding.

Apparently I have a bad over pronation and my patella doesn't track right. Lunges and squats kill me.
MCDAVID Level 2 Knee Support adjustable
No leg is ok going down stairs or hills and squats/lunges are ok, I sometimes get a bit of discomfort/strain on my lower quad/mcl area.

I am thinking a knee support would be a good idea, hopefully the physio tomorrow has some good input.
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post #6 of 29 (permalink) Old 01-21-2014, 03:58 AM
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You may want to consider these after seeing a doctor/physio: bike cycling - gradual increasing of difficulty; swimming - NO BREASTSTROKE, because it's twisting your knees like m/f; gym exercises: half-squats with a lever on your shoulders and behind your neck, without additional weight. These have helped me a lot after severe knee injuries and a surgery. Take it easy on the slopes and good luck!

Proper Prior Planning Prevents Piss Poor Performance
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post #7 of 29 (permalink) Old 01-22-2014, 10:22 AM Thread Starter
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Saw the physio last night, ligaments are all fine but there was some slight swelling around the MCL area she also said there was slightly more movement compared to my left (understandable due to previous injury).

She suggested playing around with my board set up to reduce the strain on my leg... Which means I "have" to go snowboarding again this weekend. Life is tough.
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post #8 of 29 (permalink) Old 01-22-2014, 12:02 PM
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23" does not seem too wide for someone of your stature. I ride 20.5 to 22" (with cant) and I am 5'10-11"ish.

I would tend to want to steepen the angle on the rear binding before reducing the front as that will hinder your ability to initiate turns by opening the hips. Maybe 15F, 6R,


Last edited by baldylox; 01-22-2014 at 12:10 PM.
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post #9 of 29 (permalink) Old 01-22-2014, 12:51 PM Thread Starter
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Originally Posted by baldylox View Post
23" does not seem too wide for someone of your stature. I ride 20.5 to 22" (with cant) and I am 5'10-11"ish.

I would tend to want to steepen the angle on the rear binding before reducing the front as that will hinder your ability to initiate turns by opening the hips. Maybe 15F, 6R,
I think I might bring the width in slightly maybe an inch, First day boarding I had 15F and 9R.... It's all a bit confusing, damn leg.
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post #10 of 29 (permalink) Old 01-22-2014, 01:03 PM
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Quote:
Originally Posted by baldylox View Post
23" does not seem too wide for someone of your stature. I ride 20.5 to 22" (with cant) and I am 5'10-11"ish.

I would tend to want to steepen the angle on the rear binding before reducing the front as that will hinder your ability to initiate turns by opening the hips. Maybe 15F, 6R,
Canting is a big thing. What bindings do you ride? Do they have a canted foot bed? Getting a 3 degree cant can relieve a TON of stress on the knees. I wouldn't reduce your angles too much as they aren't aggressive by any means, maybe a few degrees at most. Can't will do you wonders though, and while 23" isnt too bad for your size try going down to 22". It's surprising how much stress a tiny adjustment can relieve.
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