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soreness under rear foot kneecap?

post #1 of 5
Thread Starter 

Hey all, 


They say boarding's really good at eliminating knee pain. I typically get really sore knees when skiing. Upon switching to boarding, that pain disappeared... for a while. But it's back now! A few trends I noticed between when it was pain-free and now: 


Pain-free period trends: 

Slower speed boarding

Some flexion and extension

Mostly turns done through upper body rotation

soft snow, hardpack, and ice

low edge angles

Board angles set to ~30 and ~10


Painful period trends: 

Faster speed boarding

More flexion and extension (maybe not enough?)

Most turns done through edging and lower joint rotation (ankles, knees, hips)

Ice and slush

higher edge angles

Starting to do moguls

Board angles were set for a period to ~30 and 6; I've since adjusted them to about 20 and 6


Does anything pop out as pain-inducing? 


Take care!

post #2 of 5

Not sure what exactly the problem is.  It may just be that your knees are that jacked, it doesn't matter.  Snowboarding is easier on the knees, but that's just it, it's easier. 


A few things to try.  Customer or semi customer footbeds if you are not already using them.


Cants may help.  This is generally a DIY thing these days, but I believe there are a couple of binding manufacturers who are now playing with these again.


Adjust your stance width and angles, see if you can find one that feels better.  A duck stance may help as it allows for a more natural range of motion.  Of course if you go too radical with the stance, it can also be very hard on the knees.  Trying something like +- 12 is not a bad place to start.  I ride +- 15 but that angle was uncomfortable when I first started playing with that stance.  The width you have may be too narrow or wide.  Try bringing it in if you have a wide (20-22+") or open it up a little if you ride super (doubtful) narrow.  Basically, just try to find what is most natural for you.  Don't be afraid to experiment.  Snowboard stances are easily changed multiple times through out a day.


Also, make sure your bindings are set up correctly for your boot size.  If your foot is not centered in them, that could be causing a problem too.

post #3 of 5

+1 what Killz said.


Are you letting the board do the work through the slush or are you trying to force the turns?


Are you riding on a high edge angle in the moguls or low edge angle? I've intentionally left this an open ended question.


What sort of knee/balance/knee&foot steering conditioning exercises are you doing at home?  Ripstik, Vew-do, Bongo, Indio??????

post #4 of 5
Thread Starter 

Hmm, thanks guys. I've been making my board more and more ducked (previously both were set forward). My footbeds are in my ski boots only... no canting adjustment required in ski boots so I'm imagining the same's true on a board (please correct me if I'm wrong!). I think my stance width is correct--the guideline we got on the CASI-1 course was to make the stance wide enough that you can place the snowboard behind your shoulders with the bindings just snug around the shoulders. My stance is slightly narrower than this. 


daysailer: That's a good question. I'm putting lots of effort into pressing against the highback for heelside turns, and pressing down on the toes and arching for toeside turns.


I try not to put much effort into rotation--except when riding switch.


On moguls I put major effort into pivoting, but only do one mogul run per day. I'm still intermediate level, so black mogul runs are ridiculous for me... very low edge angle in moguls. 


Knee/balance/knee&foot steering conditioning exercises--hmmm... My only exercise is skiing and snowboarding 


One other little unusual thing: I intentionally push my back knee outwards towards the rear of the board when turning. Somehow this puts me forward (doesn't make sense in my head, but in practice it works--this was recommended by our course conductor). Maybe the added torque is causing me pain?

post #5 of 5

Is the pain centered under the kneecap or is it on one side or the other?


The tip I gave you for using more board twist will let you shift some of the workload from the back foot to the front foot.

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