questions about snowboarding whiplash from tumbling

January 27, 2010 5:44 PM

Whiplash from big snowboarding wipe-outs: Dealing with / avoiding / preparing for / reducing severity in future falls.

I fell and tumbled pretty hard the other day snowboarding. Like most times this happens, the next morning I wake up with some minor whiplash where its strenuous on some neck muscles to raise my head when laying down. Usually after 3 or 4 days its alright and after a week I'm back to normal.

I wear a helmet and all, what I am wondering is:

a) do some people just not get whip-lash as easily - and that's why this isn't talked about too much? I mean, especially with all those kids practicing tricks, they tumble all the time - yet do they just come back the next day with no whiplash or what?

b) are there any "techniques" to tumbling on a board so to not get as much whiplash going on? what about neck strengthening exercises? or is the whole key to be completely limp while tumbling? (easier said than done:P)

c) I also wear a backpack (not too full). Would this create a significant difference to the whiplash in terms of having my head to fall back during a tumble a few centimeters more when im on my back?

I switched to snowboarding from skiing a while back, and really the only thing that really sucks about snowboarding in comparison is the falls...

thanks mf!

posted by figTree to Sports, Hobbies, & Recreation (8 answers total)

I snowboard fairly aggressively, wear a backpack and a helmet. I took a few pretty spectacular falls last time I was at mammoth, including at least two where my feet were vertical above me as I tumbled.

I didn't come out feeling sore at all.

I'd say there's one major thing that kept me from getting hurt: practice falling. Not just while snowboarding, but falling and tumbling as practiced in some martial arts. There's ways to tuck your head the keep your neck safer, and - as you alluded to - just RELAXING helps a lot. You're just bouncing down a mountain. No big deal ;)

It might come with just practice snowboarding, but it certainly wouldn't hurt to try some cross training that involves tumbling. Judo, hapkido, gymnastics, I'm sure there are others!

To wit, I also credit my falling and tumbling practice from keeping me minimally injured during a motorcycle accident in which I was folded in half under a car. It's good stuff.
posted by flaterik at 5:55 PM on January 27, 2010

Not whiplash-related, but one of my friends was told by a pro rider to hold his thumb while he rode so that he was in a tucked position in case of a fall. Also good in that it stops that flailing arm look.
posted by djgh at 6:20 PM on January 27, 2010

Also I find that it's the really unexpected falls that are the worst. Especially when you're just starting out, you catch an edge without realising it and next thing you've whacked your coccyx and head. The bigger falling stuff (ragdolling down through some powder, coming unstuck off a kicker) you find you're a bit more prepared for.
posted by djgh at 6:22 PM on January 27, 2010

Response by poster: thanks flaterik -

I guess i have one follow up question for you.

I consider myself as a "know how to fall" person thanks to years of martial arts. However, I consider falling and tumbling quite different. tumbling is also harder to practice since it happens less frequently.

That being said, I guess i have not practiced tumbling enough. From what it sounds like I think i just dont tuck my head enough, or perhaps at all, maybe because it doesnt seem to be as "natural" and "relaxed" a position to take.

Now that I think about it, perhaps it also has to do with the fact that I don't tuck my legs either, which probably adds to my momentum which might end up in my neck if i don't tuck my head enough.

So is the "formal technique" of tumbling to take a fetal position? How much should I tuck my head and legs where exactly should I put my arms?

of course none of this is a problem when there is powder, but this isnt the year for it where im livin:P
posted by figTree at 6:33 PM on January 27, 2010

well i'm a skier, but i'm going to give you a perspective on both these sports that i've held for awhile, maybe it will help. Basically, IMO, in athletics your attitude is very important, your "mental stance," because your mental stance affects your physical stance subtly and profoundly. It may sound hokey and new agey, but, put it this way, does confidence make you stand taller? Does defeat curve your spine?

OK, so, now take skiing/riding, sports where your balance and posture is everything. If you begin to take on a fearful/conservative mentality while coasting down the hill, your body WILL regress backwards some, changing your center of gravity and shifting your focus from that "sweet spot" on the front of the board/skis. With a more confident mentality you prepare your body in ways that give you more control over your movements, whether you're riding or tumbling.

So the thumb thing is kind of neat device to get yourself into position (I also think it works both ways, posture affects mentality as much as mentality affects posture, there's a feedback effect), but I think if you keep in mind how you are positioning yourself and keep a confident and in control attitude in your mind, while visualizing how you need your body to position itself to stay in that zone, the rest is just learning what works best.
posted by qbxk at 8:11 AM on January 28, 2010

Skier here - in competition we would do lengthy stretching sessions focusing on our upper chest, shoulder and neck muscles, especially prior to gs-type events where the likelihood of a high-speed blowout was possible. I would recommend strengthening your core to support your spine (which supports your neck) and making sure that those neck muscles are nice and flexible. Watch Olympic gs guys/gals before they start a run and you'll see them stretching the bejeezus out of their necks. Also... just a side point, but tucking leads to rolling which leads to shattered wrist/hand/feet bones. We were taught to stabilize on our backs sliding down the hill to prevent a junk show rolling down the mountain. Don't know if that's possible on a board though.
posted by Baby_Balrog at 8:55 AM on January 28, 2010

There are absolutely exercises you can do to strengthen your neck. A common weak area is the deep neck flexors and that matches your description of pain with raising your head when lying on your back. Here's one site with exercises that may help you. It's important not to let your chin poke out when you lift your head but concentrate on lifting with a neutral jaw and chin.
This thread has good descriptions of strengthening your neck in the other directions.
posted by olecranon at 11:49 AM on January 28, 2010 [1 favorite]

Best answer: Hm, figTree... if you alraedy having falling training I'm not sure what to add other than "relax"! I can't say I think about any technique or thing when I go down - I just chill and let instincts do what needs to be done. And I always come up laughing. I suppose tucking your chin is always important - it'll keep your head from smacking into the ground backwards and will help with rolling in any direction - but I think it has to be instinctual to be of any use.
posted by flaterik at 2:34 PM on January 28, 2010