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9 Top Tips to Never Miss a Powder Day Because of Pain

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About the Author

 Every week for almost a decade, 100’s of people have worked with or consulted Jamie Bovay concerning questions about a quick end to their pain and how to stay active.  He is a trusted advisor not only to patients and athletes, but several fitness and medical companies as well.

Jamie works everyday with people in their 30’s- 50’s on ways to end their pain and stay skiing or boarding.  He writes on various topics around snow sports injuries and frequently lectures on the topic.

While helping patients and athletes he has worked with a wide variety of activity levels from people who are just getting started with an activity all the way up to Olympic and Professional athletes and enjoys helping others return to an active lifestyle.  He teaches other medical professionals around the country on rehabilitation topics revolving around injuries and rehabilitation.


In this special report, I reveal the 9 Top Tips To Never Miss A Powder Day Because of Pain.  Some of these strategies and tips will make you aware of what is stalling you from getting better, others give you a plan to get better, discusses the benefits of improving your riding, and lastly gives suggestions to prevent pain in the future.

The simplest advice many times is the best and usually the best place to start.  The truth is without knowing your medical history I cannot know what will work the best for you and even if I did know the details of the root cause of your pain there are no guarantees that any one strategy will work. 

But over my career I have learned how to narrow down what works and what doesn’t for skiing and snowboarding pain. These tips are included in the list of things that work. 

But Imagine this…how great would it be if you try one of these “tips” every day… and in less than two weeks you could have all of these strategies working for you-giving you back the sport you love. How great would floating on powder pain free feel right now?

So here is my challenge to you…Read this plan and get to understand how it helps.  Make your adjustments in your life and see what happens.

I think you’ll be pleasantly surprised by how much better and healthier you will feel for doing so.

9 Top Tips to Never Miss a Powder Day Because of Pain

  • Avoid I-70 at all Costs!

At least during rush hours does anybody like this road on a Saturday or Sunday morning or on the way back home after a great day of riding?  There’s no worse way to start the day or end the day of an amazing experience than I-70 traffic.  I haven’t talked to one skier or snowboarder that doesn’t get frustrated with the traffic on I-70.  That frustration can lead us to rush for the hill as soon as we get there and take some of our frustrations out on the run and make up for lost time causing us to not ride as safe as we otherwise would have. In addition, that long time stuck in the car can lead to stiff tight muscles.  To address those before you ride you should…

  • Do a dynamic warm up

In order to get those muscles, joints, and nerves warm and loose we need to go through a full body warm up that takes the joints through their full range of motion.  The closer the movements resemble skiing or boarding the better.  Holding stretches isn’t really bad, but research has shown these types of stretches can decrease your performance and that could potentially put you at risk.  Instead stay in motion with specific movements that warm up the muscles and prime your body for skiing or riding.  These movements should start slow and then work into a faster paced speed that resembles the intensity of the skiing/riding you plan on doing that day.  Squats, lunges, and side to side squats are all good examples for the lower body.  Arm pumps up and down and swinging the arms side to side with your torso are good examples for the upper body.  

  • Check Your Gear

This should be obvious, but I have made this mistake a couple times myself.  On 3 separate occasions I have been riding with knee pain for 2-3 hours before I check out my gear only to find out that my bindings are loose.  After I tightened them up the knee pain went away.  Your skis, snowboards, and how the bindings set on them can have a huge impact on the movement of your feet, ankles and knees.  Having them snug and where they are supposed to be can make the difference in a great ride and a painful one. 

  • Wax Your shit

You paid how much for those skis/snowboards and you don’t want to pay for wax on them to ride your best.  I’m as guilty as the next person of not always having fresh wax on my board, but we all know it can make a big difference on how you ride.  Your board could potentially suddenly slow down or skid out on you without proper control and that could lead to pain or injury.  Think of waxing not only for performance, but also for injury and pain prevention as well. 

  • Get in shape before the season

If you are not in shape you are more likely to not be able to pull off a tight turn or land a sick jump.  Due to the demands of the sport you need to be strong, flexible, agile, powerful, and have great endurance and stamina.  That is a tough combination so you should get started before you actually get onto the slopes where you could hurt yourself or could aggravate your pain.  A full body strength and conditioning program is recommended that mimics many of the movements of skiing or snowboarding depending on your sport. 

  • Bring some food

Food and water are the fuels that power your body.  If you run low on food you will not have the power to ride well.  If you can’t ride well and with the control necessary you may take shortcuts on form that can lead to pain or potentially a crash.  Nobody wants to have a yard sale or a scorpion kick when a quick snack could have prevented it.  Stay hydrated and get some good fulfilling food to power your body to make it do what you want it to do. 

  • Don’t skip the last run, but make it an easy run

You always get hurt on the last run of the day.  I think this is such a stupid saying.  Of course you always get hurt on the last run!  If you get hurt you are not going to go up again so you will always be hurt on the last run.  With that being said the more runs you do the more tired you will become making your form decrease and your muscles have a harder time making your equipment turn the way it should after an exhausting day.  So, get the exciting stuff out of the way and save a nice groomer for the last run of the day.  You can work on your turning skills as you avoid all of the tourists (see bonus tips below) trying to turn in front of you.

  • Do the right exercises

Exercising to get rid of pain is ok.  But if you are just doing general exercises they are unlikely to ease your pain and may actually make it worse.  Exercising the quadriceps muscles around the knee doesn’t help if the cause was actually from the hip! You need exercises specifically pinpointed to your body, movement issues, and aimed to ease your pain and get you back to riding in the mountains on an amazing powder day.  If you need help finding exactly the right exercises then….

  • See a Physical Therapist

This is the number one fastest way to get rid of your pain and get you back on the slopes.  Whether that is front side groomers, hitting rails in the park, or double black diamond back bowls finding a good physical therapist familiar with skiing and snowboarding is the best and most certain way to get you riding pain free.  Physical therapy will look at your painful body parts and motions, provide hands on care to get you moving better and with less pain, and provide you with exercises to improve your riding on the mountain so that you can get back to floating on that 12 inches of powder or getting that adrenaline rush you crave before you know it, and teach you how to prevent your pain from coming back so you never have to miss another powder day.  

Bonus Tips

  • Avoid people in camouflage or jeans

99% of people who wear camouflage or jeans do not get to ski or board very often making them more likely to crash in front of you or take you out.  They should be seen as a giant caution sign.  If you see them coming try to get far away from them.

  • Avoid Texas Spring Break times

Similar to above there are a lot of Texans that come skiing over spring break.  They typically don’t get to ski very much and the hill will be super crowded.  This might be a good time to try out another mountain or some backcountry skiing.

  • Use some smarts-

I don’t want to sound like your Mom, but a Tips report without covering the most common reasons people get injured would be incomplete so….(Imagine this in your Mom’s voice)    Only Drink/Smoke in moderation, check your speed, and know your limit’s on the mountain. 

Did You Know….

You can come see us for free

You don’t need a referral from your doctor and as a thank you for downloading this report we will give you first priority for our open appointments and get you scheduled for a FREE Discovery Visit within the next 48 hours after you fill out the form below or call.

A Free Discovery Visit is a chance for us to meet in person or talk on the phone and discuss in detail your personal struggles skiing or boarding, what your goals are, and to determine if we are a good fit to help you reach those goals.  We offer these Free Discovery Visits because we understand it can be confusing and frustrating to navigate the health care system and determine who is the best person to help you.

A discovery session is an opportunity to figure out what is the root cause of your pain, and most importantly what is the best plan of action to start getting immediate pain relief to get you back to living the active lifestyle you deserve-all for FREE!

Even if the solution isn’t physical therapy we will still help.  As snowsports specialists we can give you the proper recommendations and know how to figure out where to send you to get help.  

The best way to schedule a discovery visit is to fill out this form and we will contact you about scheduling a free discovery visit.  Alternatively, you can call this number (720-651-0674) and either talk to one of our patient care specialists or leave a message.  

Whether you schedule a discovery visit with us or not I would love to hear how these tips are working for you.  Please do let me know how these tips are working for you and if you have any questions by emailing me at   


So, there you have it: 9 things (plus 3 big bonus tips) that you can do TODAY to improve your posture, general health, as well as EASE Pain to stay active.  Keep in mind that this isn’t all that can be done, especially if you are in considerable pain.  There’s obviously more you can do and I could talk for days about the various ways to help you as well as go much more in depth with all of these tips to end reduce pain and help you ski or board better, but these basics, if you apply them, can make a huge difference to the activities you love and the quality of your life.  Imagine, even with serious pain, if these tips could give you even a 25% reduction in your pain and what that could do for you.

In the weeks ahead I’ll be sending you even more tips and advice on how to restore your active and healthy lifestyle and will share with you how physical therapy can make a huge difference to your life. 

I hope this is the beginning of a great long-term relationship, where myself and the rest of the team at KinetikChain Denver become your go to source for health and activity advice for you and make a real difference in your life.  

Dedicated to Helping You Live an Active Lifestyle,

Jamie Bovay  

Specialist Back Pain Physical Therapist

Denver, CO


Health Advice Disclaimer

We make every effort to ensure that we accurately represent the injury advice and prognosis displayed throughout this Guide. 

However, examples of injuries and their prognosis are based on typical representations of those injuries that we commonly see in our physical therapy clinics. The information given is not intended as representations of every individual’s potential injury. As with any injury, each person’s symptoms can vary widely and each person’s recovery from injury can also vary depending upon background, genetics, previous medical history, application of exercises, posture, motivation to follow physical therapy advice and various other physical factors.

 It is impossible to give a 100% complete accurate diagnosis and prognosis without a thorough physical examination and likewise the advice given for management of an injury cannot be deemed fully accurate in the absence of this examination from one of the physical therapists at KinetikChain Denver.

 We are able to offer you this service at a standard charge. Significant injury risk is possible if you do not follow due diligence and seek suitable professional advice about your injury. No guarantees of specific results are expressly made or implied in this report.

KinetikChain Physical Therapy

We Help People In Denver Quickly Recover From Pain Or Injury So They Can Stay Active In Their Favorite Sport/Hobby, Continue Exercising, And Get Back To What They Love To Do.


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