Is Skateboarding Bad For Your Knees? Trust The Answer

For those who want to exercise regularly but suffer from chronic joint pain, roller skating can be an excellent option. Compared to traditional sports like running or jogging, roller skating is a great alternative as it offers the same aerobic benefits but causes less joint pain. Plus, if you have kids, it’s a great way to get active outdoors as a family. Read on to learn more about the benefits of roller skating and consider adding this fun activity to your National #RollerSkatingMonth training regimen.

Health benefits of roller skating

Roller skating is a great way to start your aerobic workout if you’re looking for something that’s easy on the joints but also burns a lot of calories. According to the Roller Skating Association International, studies show that roller skating engages many different muscles in the body. When you skate you use your legs to propel yourself forward, your core is engaged to keep your balance, and when you use your arms to gain momentum you also use your upper body. Incorporating roller skating into your regular exercise routine can help build muscle and increase muscular endurance.

Perhaps one of the best reasons to skate is to burn calories while having fun! After just 30 minutes of skating, your heart rate can increase to 148 beats per minute or more, and you can get it even higher as you skate harder. According to Diet and Fitness Today, an average man weighing 190 pounds would burn 530 calories in that time. If you skated for an hour, you would likely burn an average of 1,060 calories for men and 909 calories for women, depending on how hard you skate and how much you weigh.

For those who have stiff joints, this fun and unique form of exercise is a great option to try! Remember that it comes with a risk of injury, so make sure you properly assess your risk of injury. If you are prone to falls you can wear knee pads, elbow pads, wrist pads and a helmet. According to the American Orthopedic Society for Sports Medicine, the most common injuries occur in the wrists, but wearing wrist guards can reduce your risk of injury by 87 percent! Try this form of exercise to shake up your routine in honor of National #RollerSkatingMonth.

Those who suffer from persistent joint pain may also benefit from platelet-rich plasma therapy. To learn more, call us at (816) 214-5276 or visit https://bit.ly/2ImSbAn.

dr Andrew Peretz states that while falls are inevitable, serious injury can be prevented

Andrew M. Peretz, MD F.A.A.O.S.

(HealthNewsDigest.com) — Carmel, New York, August 2012 — Every skateboarder will fall, and unfortunately many will sustain an injury. According to the American Academy of Pediatrics, skateboard injuries account for approximately 50,000 emergency room visits and 1,500 pediatric hospitalizations each year. Sixty percent of injuries involve children under the age of 15, mostly boys, and a third of injuries are sustained in the first week as a driver. “Skateboarding can be dangerous,” says Dr. Andrew Peretz of Somers Orthopedic Surgery & Sports Medicine Group, “but there are a lot of things skateboarders can do to avoid injuries and minimize their severity when they do occur.”

Skateboarding injuries range from bruises and abrasions to sprains, strains, fractures and dislocations. More serious injuries that require hospitalization often involve the head and spine. Wrist fractures are fairly common and are often caused by falling off a skateboard and landing on an outstretched arm. Facial injuries include broken noses and jawbones. “Every skateboarder has to expect a fall at some point,” says Dr. Peretz, “but every boarder must also take responsibility for their own safety. Our safety policies fall into three broad categories: wearing protective gear, learning to fall, and knowing where to skate.”

wear protective gear

A well-fitting helmet is the most important thing for skateboarders of all ages and experience levels. It should be a bicycle or multisport helmet that meets or exceeds US Consumer Product Safety Commission (CPSC) or Snell Memorial Foundation safety standards. A properly fitting helmet sits low on the forehead and is worn flat on the head. It should have pads inside that can be installed or removed to ensure a snug fit. The helmet should not move in any direction with head movement and must not interfere with movement, vision or hearing.

Knee and elbow pads reduce the severity of cuts and scrapes and prevent stone chips. Wrist guards support the wrists and can help prevent a broken bone in a fall. “But the wrist is best protected if you don’t catch yourself with your hands in a fall,” says Dr. Peretz. Shoes should be closed-toe and non-slip, and safety goggles should be considered to keep dirt out of the eyes.

The skateboard itself should be of high quality and in perfect condition. It should be checked before each ride for loose, broken or cracked parts, sharp edges on metal planks, a slippery surface, and nicked or cracked wheels.

learn to fall

“Learn not to catch yourself with your hands,” says Dr. Peretz. “Your natural instinct when you fall is to stretch out your hands, but if you do that from a skateboard onto concrete you could break your wrist. Wrist guards can help, but it’s better to learn how to fall properly.”

“If you lose your balance, crouch on the skateboard so you don’t have to fall as far. And try to land on the fleshy parts of your body rather than your arms. Roll to land on your shoulder or back and tuck your elbows. Wear knee pads on a ramp, drop to your knees and slide down the ramp on the pads. You can also practice running away for a fall. If you feel a maneuver going wrong, try to run off the board before you lose your balance and fall.”

Know where to skate

Controlled environments such as skate parks are generally the safest places to skate and the only places where new tricks and jumps should be practiced under adult supervision and with appropriate access to emergency medical care. The most dangerous places to skate are in or near traffic, in the dark, on homemade ramps, and in crowded places where a collision with another skater, a pedestrian, or a cyclist is likely. Even the most experienced skateboarders get into trouble on rough or uneven surfaces, wet pavement, or where rocks, twigs, or other debris can cause a fall. According to the CPSC, irregular surfaces are responsible for more than half of all skateboard injuries. “You should always be aware of your surroundings,” says Dr. Peretz. “Know who’s nearby and make sure your wheels don’t hit unexpected surfaces or obstacles.”

Finally, the most important safety tip is to know your limits. “Never skate faster than is appropriate for the conditions and your experience level,” concludes Dr. Peretz. “Never brag, never take risks, and be considerate of other skateboarders, especially those who are younger or less experienced.”

Founded in 1988, Somers Orthopedic Surgery & Sports Medicine Group,PLLC, is one of the most comprehensive and specialized practices in the area. www.somersortho.com

dr Andrew M. Peretz, MD, F.A.A.O.S. is a specialist in orthopedics and a spine specialist.

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Skating Injuries: Be Knowledgeable About Knees!

Tracy Ward investigates skating injuries common among athletes on rigorous training schedules. What injuries are most common and how can they be prevented?

Injury rates in figure skating have increased in recent years. This is perhaps not surprising; A sport that demands athletic, technical and artistic excellence inevitably presents elite skaters with new challenges to overcome existing limitations. The data shows a similar proportion of acute injuries and overuse injuries. Most overuse injuries occur in the singles category (probably due to the extreme technical demands and grueling hours of training required). However, acute injuries are more common in pairs, ice dancing, and synchronized skating disciplines, where collisions and partner dependency contribute to more traumatic injuries.

Regarding the location of the injury, lower extremity injuries are much more common than upper extremity injuries – in all disciplines of figure skating. In most sports, the muscles of the lower extremities absorb ground reaction forces to mitigate the impact, which is transmitted through the kinetic chain. However, the stiff and rigid boots that skaters wear make it almost impossible to perform a soft ankle landing. As a result, the ankle is the most stressed joint overall, and patellar tendinitis is the most common overuse injury across all categories(1).

The knee is at high risk of injury because it is a gateway that transmits forces from the foot and ankle in the lower half of the limb to the hip, pelvis and lower back higher up. Any imbalance or injury above or below the knee affects the knee joint itself, potentially subjecting it to loads from both directions. Nagging overuse injuries often don’t stop a skater from training. As a result, skaters continue to skate with minor injuries that often persist and worsen – eventually becoming a complex problem affecting more than one area, especially when compensatory strategies have evolved.

The importance of technology

Regardless of the discipline, skaters use muscles around the knee joint to generate power and momentum across the ice. The basic sweep technique (sliding forward) relies on the skater bending down at the knees and then pushing with one foot to tee off and propel forward. Continuous swing is achieved by lifting the knees up and then lowering them back down while the other leg pushes off the ice. This continuous motion creates thousands of repetitive squats during a workout, repeated many days of the week. It also occurs during off-ice practice where the skater practices his jumps and elements on the ground.

Jumps are the main element of figure skating. They are initiated with speed and positioning to build angular momentum, and then pressing down on the ice through the knees – to generate the power to lift off with sufficient vertical velocity. This impact also creates angular momentum to spin in the air. Landings are often from great heights (see Figure 1) and are very fast, leaving very little time to absorb the bounce forces, which can range from five to eight times a skater’s body weight. The significant landing forces coupled with the lack of articulation in the shoe gives the skater minimal time to disperse the landing forces – and thus they are transmitted directly up through the lower limbs to the knee and hip(2).

Figure 1: Ice skating jumps

Knee injuries while ice skating

On ice knee injuries are divided into those that affect the knee directly and indirect injuries where the knee pain is secondary to other problems.

direct

The repetitive squatting motion is most likely to cause conditions like patellar tendinitis and general anterior knee pain syndrome. Acute conditions such as meniscus (cartilage) damage or torn ligaments are less common unless excessive force and trauma has been used. Muscle tightness results from poor landings after jumps or from overstretching during footwork (most likely involving the hamstrings). Hyperextension movements that require extreme lower limb flexibility are often considered the most visually appealing. Therefore, skaters can push their limits to please the judges in the competition. The hamstrings, which also control the skater eccentrically throughout their routine, become vulnerable with the constant acceleration and deceleration movements.

Because a skater typically jumps with the same foot, lands with the same foot, and performs their more complex movements with a preferred foot, muscle imbalances and asymmetries often develop. Weakness of the quadriceps muscles in particular can lead to patellar subluxation and dislocation if overloaded.

Indirect

The extreme flexibility demands of figure skating can lead to instability around the hip joints (as the soft tissues relax to accommodate this greater than normal range of motion in the hips). The lack of stability in the hip joint results in excessive load transfer to the knees. Because of the differences in skate and landing positions, loads can be distributed indirectly, resulting in additional force acting on one side of the knee rather than being evenly distributed across the joint.

A skater relies heavily on a strong core to absorb rotational forces and transmit them correctly through the body. Weak core or hip muscles can lead to inefficient load transfer to the knee joints.

Finally, excessive back bending into lumbar extension positions for various poses and skills requires strong glute and lower extremity musculature to support the skater. A weakness found anywhere in the core, glutes, or leg muscles forces the knees to bend further or move forward. The resulting pressure on the patella and surrounding tissues helps compensate for the lack of range of motion, improving balance and preventing the skater from falling. Increased forces on the front knee can also cause pain and injury to the patellar tendon.

Injury prevention in skaters

Preventive strategies include strengthening the muscles around the knee joint and hip joint to gain extra strength for pushing movements. Steady strength gains can help prevent injury and allow for increased performance, and there is some research linking increased muscle mass in the legs (particularly hip and knee muscles) to increased jump heights (4) — suggesting a direct link between the Strengthening shows knees and power.

Other research has also shown that adding plyometric exercises to strengthen the leg muscles increases the time in the air during jumps, leading to better overall jump execution(5). Taken together, these elements could extend the longevity of a skater’s career. Here are some recommended exercises for skaters looking to build resistance and reduce the risk of injury (see Figures 2-4). Start with 10 reps on each leg and aim for 3-4 sets on each side.

Fig. 2: Single leg squat, to strengthen the knee and power to push off for jumps.

The skater lowers on one foot, hips back, keeping the knee in line with the big toe. Push through heel to return to standing position.

Fig. 3: Banded exercise; to strengthen the glutes and strength when stroking

left = starting position; Right = target position

Start with your feet parallel in a tight squat and a resistance band around your legs. Extend one leg at a 45-degree angle (to mimic the stroking motion of skating) while simultaneously bending the supporting leg. Continue to extend the stroking leg to full extension, then return to start. Repeat with the other leg.

Fig. 4: Jump lunges for plyometric training

Start with your feet staggered in a split squat position. Bend both knees to jump down, then jump up and switch feet to land with the other foot in front. Repeat alternating legs each time.

summary

Here are the key points for clinicians and coaches to consider when considering ice skating injuries:

*Skating techniques require extensive work involving the knees to move across the ice, gain momentum, push off in jumps, and control landings.

*Knee injuries predominantly occur from overuse rather than acute trauma, with patellar tendonitis being the most common overuse injury.

* Knee injuries can often occur indirectly as a result of weaknesses elsewhere – primarily weaknesses in the core, lower back and hips.

*Preventive strategies include strengthening the lower extremity muscles with a regular strengthening program that includes pushing, sliding, and plyometric exercises to challenge the muscles appropriately for the sport.

references

Skateboarding is a growing sport. Kids and teens skateboard for fun and competition.

As its popularity has increased, so has the number of young athletes being treated for skateboarding injuries.

Safety and prevention education are essential to keeping your young skater on the board and out of the ER.

Risk factors for skateboarding injuries

Data from the National Safety Council states that:

First-time “boarders” (those who have been skating less than a week) account for a third of skateboarding injuries treated in emergency rooms (EDs) each year.

(those who skate less than a week) are treated in Emergency Departments (EDs) every year. In 2015, EDs saw more than 125,000 skateboarding injuries.

. Skateboarding injuries are more common in boys, with 60 percent affecting children under the age of 15.

Common skateboarding injuries

Head injuries, including concussions, pose the greatest threat to young skateboarders. These can involve hospitalization, permanent disability and – in extreme cases – even death.

, pose the greatest threat to young skateboarders. This can include hospitalization, permanent disability and, in extreme cases, even death. Hand, wrist, or shoulder injuries can occur when skateboarders lose their balance and fall onto an outstretched arm.

can occur when skateboarders lose their balance and fall onto an outstretched arm. Ankle injuries such as fractures are also common.

UPMC Sports Medicine’s Young Athlete Program experts can work with your child’s doctor to:

Assess and treat his or her skateboarding injury.

Help prevent more serious long-term effects.

Causes of skateboarding injuries

Young skateboarders are at greater risk of serious injury than adults because they:

have higher priorities.

I have bad balance.

Have slower response times.

Have less coordination.

Often overestimate their abilities.

Cannot properly assess barriers, ramps and traffic.

The most serious injuries occur in skateboarders:

lose control and fall.

Running into a car, a road hazard, a pedestrian or bicyclist, or another skater.

Try tricks beyond their ability.

Skate on improper or irregular surfaces.

Skateboard safety tips to prevent injury

Young skateboarders should always wear appropriate protective gear in good condition to reduce the risk of injury.

Proper skateboarding gear includes:

Closed, non-slip shoes.

A well-fitting helmet.

Pads for knees, elbows and hands.

Adjusting a helmet

The best style and fit of a helmet is different for everyone, but is essential to a skateboarder’s safety.

You should try on several styles and sizes to find one that fits properly and securely. Once you find a good helmet, wear it flat on your head with the bottom edge parallel to the ground.

All helmets should meet U.S. Meet or exceed Consumer Product Safety Commission or the Snell Memorial Foundation.

A properly fitting helmet prevents head injuries and should have the following features:

Sits low on the forehead.

Has side straps that form a “V” around each ear.

Has a buckle that closes firmly, leaving only two fingers between the helmet strap and the chin.

Has pads that you can add or remove from the inside to keep the helmet a snug fit.

Doesn’t move in any direction when you shake your head.

Does not impede movement, vision or hearing.

Replace helmet at least every five years or when damaged or outgrown.

learn traps

Young skateboarders can increase their safety knowledge and reduce injuries by practicing falls.

This can:

Help her coordinate.

Improve their response times.

Reduce their impact on the ground.

When the fall begins, skateboarders should:

Crouch on the board to reduce the distance to the ground.

Try to roll, using your arms to absorb the force of the fall.

learn to stop

Skateboarders should be good at stopping before skating on a sidewalk, in a skate park, and especially near traffic.

Braking with your foot is the first “trick” to learn when boarding.

Learn to brake more slowly with your foot (a speed at which you would not normally need to brake). Then work your way up to stopping from higher speeds.

To brake with your foot:

Rotate the front foot forward in line with the board. Also rotate your chest and face forward.

Shift your weight to the front foot and keep it centered on that foot without leaning forward or backward. At the same time, swing your back leg out and keep it straight. Lower the back leg to the floor.

Apply light pressure to the floor with the sole of your shoe. Keep applying more pressure to slow down faster.

Repeat, repeat, repeat. You can’t master foot braking in one try.

When learning to brake, boarders often have trouble with their back foot “bouncing” off the ground. This happens when you put too much weight on the back foot.

Instead, make sure that most of the weight is on the front leg and slightly drag the back foot to slow down.

Make an appointment with UPMC Sports Medicine for a skateboarding injury

To schedule an appointment for skateboarding injury treatment, contact UPMC Sports Medicine at 1-855-937-7678.

Contact us

To schedule an appointment with a doctor or other sports medicine professional, call 1-855-937-7678.

UPMC Rooney Sports Complex

3200 S. Water St.

Pittsburgh, PA 15203

UPMC Lemieux Sports Complex

8000 Cranberry Springs Drive

Community of Cranberry, PA 16066

If you’re a bit older and wondering if it’s too late to learn skateboarding, just give it a try. There are many older skaters who have never skated before their 30s. You’re probably not as flexible as you used to be, and your body can’t take a beating like a 20-year-old. So when are you too old to learn skateboarding?

You’re never too old to learn to skateboard, at least if you’re still healthy and in reasonable physical condition. There is no age limit whether you are in your 20’s, 30’s, 40’s or even 50’s. It might be a little embarrassing when you start skateboarding in your 30s or 40s, but practice makes perfect.

Your first few days will be uncomfortable, but once you start finding the right balance, you’ll have loads of fun. Learning a new skill takes time, so think about when and where you will practice.

If you only practice once a week it will take a considerable amount of time before you start to see results. Depending on your personal goals, try to practice at least twice a week. If you just want to ride, that’s fine. Once you get the hang of it you might want to learn a few tricks, but I wouldn’t force anything and wait until you’re ready.

Learning tricks is physically demanding and incredibly complex. Only do this if you are in good shape and have mastered the basics! Being able to drive with confidence is very satisfying, don’t push yourself into something you might regret. Keep this in mind when you are older and start skateboarding

Respect your body and don’t take too many risks.

Always wear protection, you will fall!

You have an increased risk of injury and it takes longer to heal.

If you start skateboarding again after a long time (like 10-15 years) you probably won’t be able to get back to your old level right away. I’ve had 8 years off and it took me a while to get back where I left off. To be honest I’m not as good as I used to be, but the sense of freedom and achievement motivates me.

If this is you, take it easy! I learned the hard way and had some bad injuries. I’m not in my 20’s anymore and it’s taking much longer to heal than it used to. I hurt my heel and bruised my ribs before deciding to take it easy. These days I stick to the basics, only when I’m feeling in control do I try to do the harder tricks. I’ve learned that I can enjoy myself just as much while protecting myself.

Here’s a madman learning to skate at 41.

And here’s someone at 55 ripping a vert.

It takes time

You don’t learn skateboarding in a few days, especially as an adult. Younger skaters will generally start skateboarding quicker, but it takes time and dedication before you get anywhere. Aim to skate at least three times a week for an hour or two, more is better, but this could be difficult due to commitments like work and family.

Never start tricks if you are not ready, you will hurt yourself. Stop performing a trick if you’ve been doing it for over an hour without success. Frustration will make it harder and you will lose focus, do something else and try again later.

how fit are you

Your physical condition plays a big role. If you are in good shape and have a strong core, learning to skateboard will be easier. If you’re in bad shape, consider getting in shape by going to the gym or exercising at home, working your core and legs, and improving flexibility. Even if you are in good shape, be sure to wear protective gear.

Beginners are more vulnerable and more likely to injure themselves. Ankles, knees, hips and elbows are commonly injured. Don’t forget your head, you need a brain to skateboard, so wear protective gear. Also, you will fall heavier if you carry a little more weight.

Skateboarding in your twenties

You may think you’re too old to skate, but really don’t worry about it. You’re still in great shape and (hopefully) in good shape. Learning to skateboard in your early 20s is totally fine. You probably won’t become a pro, but that doesn’t mean you can have a lot of fun. There’s still time to learn aggressive skateboarding, stop saying you’re too old!

Skateboarding in your 30’s and 40’s

This is where age starts to play a role. Maybe a little early for hair growing out of your ears, but you need to take some extra precautions. I’m in my thirties and when I fall it usually hurts. I hurt a few ribs and hurt my heel in a short amount of time and I realized I had to slow down. I stick to the basics and only do hard tricks when I’m having a great day.

Skateboarding in your fifties

I only know one skateboarder in his fifties, but he started when he was young. I would recommend learning to longboard if you are in your fifties and want to start skateboarding. There is less risk and at this age you want to avoid risks as much as possible.

You could also consider an electric skateboard, which is very easy to learn and not physically demanding, but it’s just not the same. Please prepare to keep your body in one piece.

Even people over 50 still shred! I got this great comment from Steve a while back before I was forced to disable it because of all the spam.

I’m almost 61 years old and started skateboarding when I was 59. Some fitness in the background through running and cycling.

Skating Transition – mini ramps and bowls (if I can find one) early morning as you suggest or outside of school holidays (partially retired). Dropping in 6-7 feet now and mostly carving.

I need all the padding I can get including hip and back protectors as my falls are unpredictable!

Younger skaters are generally very supportive.

Needless to say, really great fun. The progress is slow but the gains are so satisfying.

I certainly wouldn’t set 60 as the age limit, but patience is definitely required!

Thanks again,

steve

10 tips to learn to skateboard when you’re older

Here are 10 tips for older aspiring skateboarders. These tips come from personal experience and observation. At the end of this post, I’ll suggest a few boards for older skaters.

1. Get a wider board and decent parts

Make sure you get a board between 8.25 and 8.5 inches in size. Go for Independent 147 Trucks when you want more stability. It will take longer to find your balance on a small board. A wider skateboard deck, trucks and softer wheels make a big difference. Skateboarding will feel very foreign at first, but a good setup can make a big difference.

For wheels, I would recommend softer and slightly larger wheels. This makes it easier to balance on a skateboard and makes for a smoother ride.

There is a big difference between hard and soft skateboard wheels, harder wheels are great for tricks but less suitable for a comfortable ride. Beginners should try softer wheels like Ricta 55mm/92A or even 86A.

If you don’t know which skateboard you need, check out my recommendations for complete setups (great for beginners) or check out my guide on how to assemble one yourself. If you really just want to cruise or commute, consider a cruiser skateboard.

2. Gear up, make sure you wear protective gear and proper shoes

To prevent injury, wearing protective gear is a no-brainer. As you age, it becomes harder to recover. Falls have more impact. You shouldn’t just wear a helmet, knee pads, wrist pads, padded shorts and elbow pads. You might also want to consider butt pads. You can take a few hits, but you just don’t recover as fast as a 20-year-old.

Get quality shoes with proper cushioning, your feet will take a lot of impact and you could injure your heels and Achilles tendons.

Aside from preventing pain and injury, protective gear helps you feel safe. Don’t skimp if you can afford it. The right gear lasts longer and good gear makes all the difference.

3. Start on an area of ​​grass or a piece of carpet

This might seem a bit odd, but it’s a good start. To get to know your board a little, just start on a piece of grass or a piece of carpet. Try to balance the board and lean forward and back.

Jump on the board, jump off, even try to fall to see how it feels. Do this for about an hour to become familiar with the board and. The advantage is that the skateboard doesn’t take off without you. You can even practice this indoors, if you have the space, make sure you remove any nearby objects.

4. Take some lessons and film yourself

If possible take a few lessons, maybe there is someone you know who can help or consider paying for a few lessons. This gives you a head start and you don’t have to figure everything out yourself. Basics like foot placement, posture, squats, and balance in general are areas to start working on.

After this film, you could be your phone yourself, or a cheap GoPro copy. Observe yourself and analyze what you are doing right and what is wrong.

5. Visit skate parks early in the morning

Skateparks are great for learning to skateboard, the only downside is scooter kids who aren’t paying attention.

Also, as a beginner, it’s difficult to follow the rules and not get in each other’s way. You may know the rules, but it’s difficult to skate park etiquette if you lack the skills. So go early, there won’t be many people and sometimes you’ll be all alone.

Make sure your wheels are turning properly, check the bolts that are attached to both ends of your trucks. If they come loose you could lose a wheel and crash. Sometimes your trucks are a little stiff or a little loose.

Too slack means you walk all over your board and have a hard time finding your balance. Too tight and you’ll have a hard time controlling your board like it has a mind of its own.

If you are alone or have no one to monitor your belongings, bring an old phone. Leave your expensive smartphone at home or use a disposable smartphone for emergencies. You need a phone in case you have an accident and can’t move.

This may sound dramatic, but accidents happen. If you don’t feel comfortable bringing a phone with you, just use one you don’t mind losing. Let your spouse or friends know where you are.

7. Warm up your muscles

Ever since I was in my 30s, I’ve noticed muscle pain after skateboarding. Before I start my routine, I just drive around for a bit and warm up my muscles. If you don’t know how to ride yet, just walk around a bit and loosen up. I notice that even more when I ride a bowl or mini ramp. Just take a few minutes and you can come back the next day, you’ll thank me later.

I’ve recently started going to the gym and it really works wonders. I can deal with bumps better and recover much faster than before. If you can, try to exercise a little.

8. Don’t be embarrassed

That probably applies to all ages, but don’t be embarrassed because you haven’t rocked it yet. It takes time to get comfortable with skateboarding and everyone gets uncomfortable at times. It might even hold you back.

Expect people to comment. Last year I was skating with some friends, all in their late thirties, and an old lady came by. “Hey, aren’t you a little too old to skateboard?” We looked at each other and laughed.

I wonder if she says that too when she sees grown men playing soccer. Meanwhile, we’re still better than most of the younger kids out there (for now), so that’s reassuring.

9. Respect the culture

I probably shouldn’t have to explain this, but it’s very important to be respectful of your fellow skaters. Skaters will be very supportive if you ask for guidance, such as the first drop into a miniramp. Don’t just drive anywhere, be sure to watch the area to avoid collisions.

Don’t meander or ride in someone’s lines. Be sure to follow skate park etiquette.

10. Once you’re comfortable, try transition skateboarding.

If you know how to skateboard and want to move on, consider transition skateboarding. Transition skateboarding means skating quarter pipes and mini ramps. Mini ramps are great fun and less risky than the road.

Start riding up and down quarter pipes and practice kick turns and fakies. Once you get used to it, try a bowl or miniramp.

I know a few older but fairly new skaters who are comfortable bowling after only 2 years. It takes dedication, but it’s possible.

Recommended skateboards

As I’m getting older and not doing a lot of gnarly stuff anymore, I’ve really fallen in love with Cruiser. There are a few I’ve tested that I really like. Some offer a lot of stability but are less agile and others are very responsive. At the end of the day, it’s all about feeling comfortable on a board and staying intact.

Here are the boards I love. If you are looking for a skateboard for specific purposes, I suggest going to my recommended board series for each style:

If not, and you’re older, you really should consider a cruiser. These boards are pretty forgiving and don’t care about our nemesis like pebbles, twigs and cracks. You don’t have to push like a madman to get speed and they’re very comfortable on rough roads.

Suggestion 1: Arbor Pilsner Cruiser

This is my second favorite cruiser, I have a lot of cruisers but this is actually a very decent board. The reason is that you get a quality board and components at a reasonable price. Some would say that $160-180 for a complete part is a lot of money, but if you choose the parts yourself, you’ll pay more. Arbor did a great job with this one, here’s a short video of what it can do.

I absolutely adore this board, I don’t know how the reels will hold up in the long run but they are on par with some of the best cruiser reels I’ve tested. You get fancy Parisian trucks and a board that just looks so awesome you have to ride it. Check out my full review and test drive.

I would add that if you are totally new to skateboarding/cruiser riding this board could be a bit of a challenge and would advise against buying it in that case. It is quite small and it will be more difficult to learn to drive at first. Once you get the hang of it you have a very fun cruiser. I have selected a few skateboards for adults that make learning to ride a lot easier.

Suggestion 2: Arbor Oso

The Arbor Oso series are the most stable boards you can get. Stability is good, but it has a downside. They aren’t very agile or responsive, which also has to do with the rather stiff stem bushings. Replace them with softer bushings and you’ve got a really stable board that’s pretty responsive.

I like how much you can lean in one direction without the board spinning out of control or losing your balance. It’s about 10″ wide, has a huge kicktail, and has that old-school feel. You can even take this one for a pool ride, and the Parisian trucks can take a beating. If you want to know more, check out my review.

Like the Pilsner this board looks great and offers a very comfortable ride, the updated version looks even better. Go to the Oso Foundation. If you are new to riding a board and want something that isn’t going anywhere when you first learn to ride. This board won’t let you down.

Suggestion 3: Globe Big Blazer

This is the most stable cruiser and ideal for beginners. Mainly because it doesn’t have much concave, wider (tensor) axles, wide wheels and length. It’s more responsive compared to the Oso, yet easy to ride. It longer than the other boards

The wider contact area on the wheels offers a lot of grip and still ensures a comfortable ride. The image below shows the comparison with a smaller cruiser. You still have the kicktail but a much flatter surface on the deck to help keep your balance.

Very nice complete board for the money, if you are a complete beginner just wanting to cruise and maybe hop some curbs this is your board. Check out my full review.

That’s all for now

So there they are, all the tips I can think of right now. If you want to learn more about how to learn to skateboard, check out my beginner’s guide. Remember you are never too old to start skateboarding, it’s all in your head. Just make sure you are safe and avoid risks. It will take months to get the hang of it, and it may even take years to make your first ollie. It’s all about fun, skateboarding is a great sport both physically and mentally.

If you have kids (6+) try to include them, skateboarding is great for bonding and they will remember it for the rest of their lives. I’m in the process of teaching my son right now, he’s a bit impatient like me so I’ll be sure to write about it soon. Now get out there and skate! Be sure to check out my best skateboards for adults!

There are a number of serious risks to consider when skating this winter. Here are general risks and precautionary tips to prevent injuries while skating.

The temperature on the thermometer drops and flurries of snow begin to fall. It’s time to dust off those hockey and figure skates that have been put away for the warmer months – it’s time to enjoy the winter weather and hit the ice.

After all, ice skating isn’t just for the pros at the Winter Olympics; People of all ages and abilities can enjoy this popular winter activity. Whether that means doing figure eights at the community rink or playing a casual game of hockey, there are risks that are always present and problematic. Because most casual skaters lack the knowledge and training of the aforementioned Olympic professionals, they are unfamiliar with the types of skate injuries that can occur while ice skating, or with the safety measures they could take to reduce the risk of skating injuries .

Ice skating injuries

About 50,000 people suffered skating injuries in 2015. This includes both figure skating and ice hockey injuries. These skating injury statistics show the dangers of ice skating; While skate injuries are less common than ski injuries (skiing is the most dangerous winter sport), the risks of ice skating should be taken seriously. The best thing you can do to stay safe is to be informed and cautious. Consider the following risks and safety tips.

Five important risks of injury when skateboarding

ankle sprains and fractures

The intense weight and pressure that skating puts on ankles makes them prone to sprains and fractures. Stress-induced ankle skating injuries can include damage to the peroneal and tibialis anterior muscles. head injuries

When a loss of balance or control occurs, head injuries are a common and serious result. The ice surface is very dangerous as there is no shock protection. These skating injuries can include concussions or other traumatic brain injuries. ACL tears

The anterior cruciate ligament (ACL) runs diagonally through the middle of the knee and provides rotational stability. A traumatic injury, such as that commonly inflicted while ice skating, can result in a rupture of the ACL or the surrounding menisci. lacerations

sharp blades. hard ice. Speed ​​and precise movements. These combined factors put skaters at risk for lacerations of varying degrees of severity. Hand and wrist injuries

When we experience a slip or fall, our immediate instinct is to reach out our hands to catch ourselves – which is good because it protects the more important head and face. However, the force of the impact can also cause severe hand or wrist injuries.

Four important safety tips about skating injuries

Proper equipment

Many of the common orthopedic injuries sustained while skating can be prevented simply by wearing the right gear. This can include padding, helmets and of course quality skates. Correct fit

Skates that don’t fit properly contribute to a high number of skate injuries; They can cause stress on bones, muscles and ligaments as well as imbalance. Warm up thoroughly

Cold muscles and ligaments are more fragile and more prone to tears and injuries. Warming up can help loosen your muscles, tendons, and ligaments and prevent tears. Avoid extreme exposure

Wear adequate warm clothing – thick layers and a waterproof shell. And watch out for changing weather. If you feel unwell or cold, it’s time to stop your activity and return to a warm shelter.

Be sure to keep these risks and cautionary tips in mind the next time you go skating. They can help prevent serious skate injuries. When an injury does occur, the Rothman Orthopedic Institute can provide the most effective treatment plans available. We have extensive experience treating winter sports injuries; To speak to a specialist or schedule an exam, visit us here or contact us at 1-800-321-9999.

“How good is skateboarding?” – Dave W., Chula Vista, Ca

Believe it or not, skateboarding is a rigorous cardio workout. Michele Olson, Ph.D., a professor of exercise science at Auburn University in Alabama, compares skateboarding’s fitness benefits to those of jumping rope and even spinning because it “shifts from pace to more explosive effort.”

Even if you’re not trying complicated tricks, pushing a board around on flat terrain “can speed up your cardiovascular system and burn between eight and an impressive 12 calories per minute,” says Olson.

Skateboarding also helps develop key muscles like hamstrings, glutes, quads, lower back, and yes, even abs. “Your abs have to work with your back to keep your spine aligned,” Olson says, which is key to maintaining balance on a skateboard.

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Surgeons warn: skateboarding hard on feet, ankles

Board tricks, repeated foot impact can cause serious injury.

Children and young people love the thrill of skateboarding. They learn to master their “track driving” and “breathing air” skills. But according to the American College of Foot and Ankle Surgeons (ACFAS), such tricks, while fun, can be physically demanding and cause serious foot and ankle injuries.

Foot and ankle surgeons across the country are warning that they continue to see serious lower-limb skateboarding injuries in their patients. These injuries range from minor bruises, open wounds or cuts to more serious foot and ankle sprains and fractures that may require surgical repair.

Virginia-based foot and ankle surgeon Jennifer Purvis, DPM, FACFAS advises skateboarders to exercise caution while skateboarding and wear protective gear, including properly supportive shoes. “Skateboarding can be particularly hard on the feet and ankles due to the impact of jumps and tricks,” explains Dr. Purvis. “Skateboarders should be aware that the exposure to repetitive, forceful motion can also cause painful foot and heel conditions such as plantar fasciitis, bone spurs, fractures (traumatic or stress) and Achilles tendonitis, which may require more intensive, longer-term therapies,” she said.

Even small cuts or abrasions on the feet can cause serious problems. dr Purvis recently treated a 21-year-old skateboarder for scrapes on his feet and ankles that would not heal. Tests showed he had contracted MRSA, a very serious and sometimes fatal staph infection that required surgery and four weeks of antibiotic therapy.

Sprains and fractures of the foot and ankle are common skateboarding injuries. Karl Collins, DPM, FACFAS, who practices in St. Louis, emphasizes the importance of seeing a foot and ankle surgeon to ensure proper diagnosis and treatment of these injuries. Until you can be seen by a doctor, it’s best to take a break from activities and use RICE (Rest, Ice, Compression and Elevation) therapy, which helps relieve pain and control swelling around the injury.

“A common misconception about foot and ankle fractures is that if you can walk on your foot, there is no fracture,” said Dr. Collins. “This is not always the case, and only a correct diagnosis can rule out a serious injury that requires an advanced treatment plan.”

Everyday skating is usually for teenagers and kids who have a lot of free time. For most adults or even students, everyday skating isn’t really realistic even if they wanted to.

Personally, I’m an adult skater who doesn’t actually get to skate all the time due to work, friends and family. It’s just not possible. However, there are times when I try to skate every day because I always progress the fastest when I skate more often.

So if you can, should you skate every day?

Let’s take a look.

Should you skateboard every day?

Skating every day is a kind of pipe dream for most people. Often only children have the free time to make this happen, or skaters looking for sponsors. Most people just don’t have the free time in the day to do this.

However, the time you spend skating translates directly into progress.

If you are healthy enough and want to improve your skating very quickly, you can skate every day. Most pros like Nyjah Hudson and Andrew Reynolds went through a period where they skated every day. Just don’t overwhelm yourself and make sure that you still enjoy skateboarding in everyday life.

A break is often necessary to feel fresh as doing the same thing every day is physically and mentally exhausting. I personally wouldn’t recommend skating for too long every day. Try it for maybe 2 weeks and see how much you improve. If you enjoy this type of lifestyle, then stick with it.

I think skating every day is for really ambitious people or someone who has a specific goal in mind. You can still only skate 3-5 times a week and improve pretty quickly. So don’t feel too much pressure. Skating isn’t a competition anyway. Trying to improve quickly is a great goal, but don’t get burned with a hobby.

How often should I practice skating?

Some want to learn tricks and quickly improve their skating. Others just want to have fun with friends and cruise around. Many people just want to get out and be active. How you plan to skate and what your goals are is important to understanding how often you should practice.

I decided to use our personal experience combined with a question and answer session we conducted on a forum to create the general guidelines for how often you should practice skateboarding. I have the following results:

For fun or exercise: 2-5 hours per week

To improve your skateboarding: 6-10 hours per week

For competitions or quick improvement of your skateboarding: 10+ hours per week

These time estimates are spot on, but don’t feel bad if your schedule is a little unique.

Sometimes we’re busy commuting and working during the weekdays, needing to spend time with family and can only devote a few hours to skating on Sunday. Nevertheless, we still want to improve. Happens. So life is. We just have to try to circumvent these restrictions as best we can.

Remember that I improved my skating while before that I was only skating for about 3.5 to 5 hours. It only worked because I really focused on one trick during that time.

Where I usually skate on flat ground.

This section is an excerpt from a longer, more in-depth post on how often you should skate based on how quickly you want to improve. You can view the full article here.

Will I progress faster if I skate every day?

Of course, skating every day will help you improve faster. For almost everything in this life, the more you practice, the better you become.

If you skateboard every day, you will improve faster. Most pros like Nyjah Hudson and Andrew Reynolds went through at least a stage of skating every day. Skateboarding daily is the fastest way to improve, but it’s not realistic for most people. Life and other commitments often make daily skating impossible.

Honestly, if I had the ability to really focus on improving my skating, I would skate every day for maybe two weeks or a month. It would be a fun experiment to try and see how quickly I could improve in that time. Otherwise I think I would probably settle for skating 3-5 times a week. I love skating, but there is so much more to this life that I love to do as well.

Would you skate every day if you could?

How long should I skate during each session?

As a beginner, it can be difficult to get a feel for how long you’re skating during each session. Is there a normal time someone skates?

For each skate session, you should at least skate long enough to justify going to your skate spot at all, but not so long that you’re too tired to land any tricks. Usually this means skating at least an hour and no more than three hours in a single session. Some people get tired faster than others.

My skating tank personally is ready after more than 2 hours of skating. But I think I get tired pretty quickly. I can rest and come back, but I usually call it quits. Some people will stop for lunch and just chat with their friends to get some rest. This is a great way to spend a day and get in a good long session.

Just skate as long as you can without getting too tired to do tricks with good form. Try ice skating for at least an hour. Less is definitely too short.

If you’re curious about how you should practice to get the most improvement in the shortest amount of time, check out my guide to practicing skating effectively.

Examples of people skating every day

Fortunately, there are a lot of people out there who have documented their skating progress on YouTube. Personally, I enjoy watching the adults try to make it happen. Most can only do it for a short time. They also usually make pretty good progress during this time.

Ben Jaeger-Thomas

This guy is pretty funny to me and I love his enthusiasm. He is in good shape for his age of over forty and he is a beginner skater as you can see in the video. If he can skate that much without destroying his life or his marriage, then maybe there’s more hope for the rest of us.

He also has a ton of videos of his journey for you to check out. Let’s go.

Aaron Kyro (Braille)

This is a little video of Aaron explaining why and how to practice every day to progress as fast as possible. You’re probably already familiar with Braille and Aaron, and they’ve put out some really great content. You don’t actually see Aaron skating in this video, but considering his job is skateboarding, I imagine he can do it every day.

Joel Folkesson

This guy tried to skate every day for just a week. He doesn’t last long and says that by the end of the week he just wasn’t enjoying skating anymore. Maybe he’s just not that passionate, but I think it puts a big disadvantage with skating every day. It can be tedious to do the same thing every day.

Just remember that you want skating to be fun and not a chore, so daily skating isn’t the best option for some people. Especially if they just skate for fun.

If you’re interested in learning how to get started with Switch driving and how to improve fastest, check out my guide here.

Conclusion

So it really is.

Daily skating will help you improve the fastest, but that’s not realistic for most people. You should try to skate more than 6 hours a week to really improve your skating. Also, try to skate between one and three hours for each session. If you can skate longer than three hours, then more power for you.

Hopefully this article has helped convince you that everyday skating is something you should try. Or maybe it made you feel better because life and its responsibilities mean you can’t.

Anyway, thanks for reading and keep an eye out for more articles from Board and Wheels.

Surgeons warn: skateboarding hard on feet, ankles

Board tricks, repeated foot impact can cause serious injury.

Children and young people love the thrill of skateboarding. They learn to master their “track driving” and “breathing air” skills. But according to the American College of Foot and Ankle Surgeons (ACFAS), such tricks, while fun, can be physically demanding and cause serious foot and ankle injuries.

Foot and ankle surgeons across the country are warning that they continue to see serious lower-limb skateboarding injuries in their patients. These injuries range from minor bruises, open wounds or cuts to more serious foot and ankle sprains and fractures that may require surgical repair.

Virginia-based foot and ankle surgeon Jennifer Purvis, DPM, FACFAS advises skateboarders to exercise caution while skateboarding and wear protective gear, including properly supportive shoes. “Skateboarding can be particularly hard on the feet and ankles due to the impact of jumps and tricks,” explains Dr. Purvis. “Skateboarders should be aware that the exposure to repetitive, forceful motion can also cause painful foot and heel conditions such as plantar fasciitis, bone spurs, fractures (traumatic or stress) and Achilles tendonitis, which may require more intensive, longer-term therapies,” she said.

Even small cuts or abrasions on the feet can cause serious problems. dr Purvis recently treated a 21-year-old skateboarder for scrapes on his feet and ankles that would not heal. Tests showed he had contracted MRSA, a very serious and sometimes fatal staph infection that required surgery and four weeks of antibiotic therapy.

Sprains and fractures of the foot and ankle are common skateboarding injuries. Karl Collins, DPM, FACFAS, who practices in St. Louis, emphasizes the importance of seeing a foot and ankle surgeon to ensure proper diagnosis and treatment of these injuries. Until you can be seen by a doctor, it’s best to take a break from activities and use RICE (Rest, Ice, Compression and Elevation) therapy, which helps relieve pain and control swelling around the injury.

“A common misconception about foot and ankle fractures is that if you can walk on your foot, there is no fracture,” said Dr. Collins. “This is not always the case, and only a correct diagnosis can rule out a serious injury that requires an advanced treatment plan.”

Skateboarding is tough. It can be frustrating, painful, and downright unforgiving. But why is it so difficult?

I think most skateboarders appreciate how difficult their sport really is, at a level that non-skaters don’t typically understand. You’ve spent months falling onto concrete over and over again to learn to land that kickflip. They’ve jumped and fallen while skating on ledges and concrete bowls, which can be downright dangerous without the proper protective gear.

The punishment you endure in skateboarding doesn’t really compare to most sports. I would equate the sport’s difficulty level with contact sports like rugby and American football.

Why is skateboarding so hard?

Skateboarding requires a mix of skill, coordination, and persistence to advance in the sport. It can also be incredibly unforgiving, as failure often means hitting concrete. Progressing even the simplest tricks often takes months for beginners as skateboarding has a very steep learning curve.

Let’s take the example of the ollie. How are you?

To do an ollie, you must slam your back foot onto the end of the board while jumping up. When you jump up, you have to push your front foot forward at an angle to slide against the board. Then you have to use your back foot to catch and line up the skateboard that is now floating in the air.

Remember how this seemingly simple trick can ruin itself if you lean to one side, don’t jump straight up, or rotate your shoulders.

The reality is that even the simplest skateboard tricks require full-body coordination, impressive lower-body dexterity, and training your body to counteract its natural impulses.

While performing any of these tricks your body is fighting you all the time as it realizes the danger of jumping over a moving board on wheels. It understands how falling into a concrete bowl can result in serious injury.

Even for the ollie, so many people struggle to rotate their shoulders when expecting to fall and then fail to land the ollie.

Skateboarding is an incredibly difficult sport to learn well and some people have been skating for years who still skate sloppy. So when you think of skateboarding, you envision the dexterity of a ballet dancer coupled with the punch of a soccer player. That should give you an idea of ​​what it’s like. Or better yet, try skating for a month and you’ll get it.

If you’re an adult trying to skateboard, read our complete guide for adults who want to skateboard with a reality check.

How difficult is skateboarding?

Personally, I’ve tried quite a few sports. I’ve played baseball, pick-up football, ultimate frisbee, rock climbing, hiking, caving, basketball, and even occasionally soccer.

While I’m at best a casual player in most of these sports, I was still able to master the basics of the sport the first few times. I wasn’t an expert, but I could hit and catch a baseball. I haven’t been able to climb El Torro, but there are definitely beginner walls I can climb while rock climbing.

That’s not quite the case with skateboarding. Of the beginners I have introduced to skating, most have difficulty riding the board for the first few times. Additionally, they’re probably at least a month or two away from making an ollie.

So for the first few months there really isn’t much a new skateboarder can do other than push around. In what other sports do you have to wait months to do the basic moves?

I understand that you can take any sport to the point where they are all immensely difficult, but at first I think skateboarding might be the most difficult sport. This comes from an athletic person who has been involved in many different sports and outdoor hobbies.

The learning curve in skateboarding is just so brutal compared to other sports.

How long does it take to get good at skateboarding?

This is sort of an opinion on what good means in skateboarding. Personally, I consider a good skateboarder to be someone who is comfortable on their board and can land some basic tricks smoothly and cleanly.

Learning to skateboard well is quite difficult and takes years of practice. Even learning to ollie takes months for most skaters. Realistically someone can expect to get good at skateboarding after 1-4 years if they practice often and consistently.

I wouldn’t really consider myself good at skateboarding. I can land some tricks smoothly, while there are some basic tricks I’ve never landed or learned (heelflip is one). So keep that in mind as we move on.

Board and Wheels conducted an online survey asking skaters how long it took them to learn how to ollie. The results are below.

45% of the skaters we surveyed took 3 months or more to learn an ollie, and 68% took at least a month to learn the ollie. This data isn’t perfect, as some people mean a decent, clean ollie and others mean just wanting to get the wheels off the ground. Nevertheless, the results speak for themselves.

Even learning the basics of skateboarding takes a month or more for most people. But just being able to ollie doesn’t make you a decent or good skateboarder. So you understand that it takes years to get good at skateboarding.

I’ve been skateboarding for about 1.5 years as an adult, but I’m still far from a good skateboarder. But I’m often busy and can only skate once a week.

If you’re having trouble with your ollie, check out our data-driven overview of the most common ollie-moving issues.

Expected beginner progress

You really need to lower your expectations when it comes to learning to skateboard. Most people don’t understand exactly how long it takes to get good at it.

Below is a chart of your expected progress if you skate 3-4 times a week for about 1.5-2 hours per session. This is pretty aggressive for most people, and less skating will slow down your expected progress. Don’t stress too much if your progress doesn’t match this chart.

Month Work on Mastered 1 – Stand on board, push off, stop and spin 2 – Stand on board, push off, stop and spin

-Kick turns

-Ollie 3 -Get comfortable on your skateboard

-Kick turns

-Ollie -Stand on the board, push off, stop and turn

-Kickturns can, but cannot be mastered. 4 -Feel comfortable on the skateboard

-Kick turns

-Ollie -Stand on the board, push off, stop and turn

– Can do kick turns but not mastered

-Ollie can, but not mastered 5 -Ollie

-Back 180

-Pop shuvit

-Get in -Stand on the board, push off, stop and turn

-Comfortably on your board

-Kick turns

-Ollie can, but not mastered 6 -Ollie

-Back 180

-Pop shuvit

-Get in -Stand on the board, push off, stop and turn

-Comfortably on your board

-Kick turns

– Can ollie but not mastered

-Can back 180 but not mastered

Conclusion

So there you have it. Skating is difficult and honestly I think it has the steepest learning curve of any sport I’ve tried. This means that skating is perhaps the toughest sport for beginners.

Also, it takes a long time to get good at skateboarding. Even learning to ollie takes a few months for most skaters. But don’t get discouraged. Skating is about having fun, not being good or being better than someone else. Just enjoy the small victories and be patient.

So thanks for reading and keep an eye out for more content from Board and Wheels.

There seems to be one injury no skater can avoid. ankle injuries. As Jaws comes at you in the water, it seems that injury that lurks in wait every time you step on this board. Having experienced a degree 2 tear myself, I’d honestly rather be bitten by that damn shark.

Since starting this page and helping skaters on social media, not a week has gone by that I’ve been asked multiple questions about ankle injury rehab or treatment. So in this post, we’re really going to look at common ankle injuries in skaters, how to repair them, and most importantly, how best to protect yourself from them.

There are two main types of ankle injuries that skaters face:

sprains.

Usually beyond our control and cannot be helped and comes in the form of ankle rolling beyond its intended range of motion. This is called an ankle sprain and it usually occurs in two ways:

1 – Inversion Sprain: The most common of the two, and most common in skaters, occurs when the ankle rolls outward. Think that the outer ankle bone moves toward the ground.

2 – Eversion sprain: not so common, but sometimes the ankle rolls inward and causes an injury.

Both lead to a tear and overstretching of the ligaments of the ankle.

Ankle sprains are divided into 3 categories to rank the severity of the damage:

Grade 1: This is very mild and there is no disability. It is a minor sprain of one or more ligaments without tearing.

Grade 2: This is a moderate injury that causes discomfort. It occurs when one or more ligaments partially tear. Walking and daily activities will be difficult and there will often be a significant amount of swelling and bruising.

Grade 3: This is a serious injury that causes a lot of discomfort and pain. It occurs when one or more ligaments are completely torn. Walking seems unbearable and a popping sound is often heard at the time of injury. Get medical advice immediately.

Overuse injuries.

The second type of ankle injury that skaters face is what we call overuse injuries. Skating is brutal on our ankles, and simple things like pushing, popping, and landing tricks often challenge our ankles to go beyond their capabilities in awkward positions that lead to dysfunction.

What usually leads to this are overuse injuries that build up over time. The most common in the skate community is what’s known as anterior ankle impingement, or “hot pockets.” This is where the skater experiences a pinching sensation at the front of their ankles, often due to a lack of control/strength at the ankle or poor mechanics, resulting in a degenerative change in the bony structure of the ankle.

The second most common overuse injury is Achilles tendinitis, which in turn results from overuse of the tendons and ligaments beyond their capabilities.

The good news is that both overuse injuries and ankle sprains can be addressed with similar rehab exercises designed to relieve, and most importantly keep, ankle pain.

Treatment of ankle injuries:

The concept around returning from all injuries remains the same:

Agility, stability, strength.

This 3-step approach is the foundation of recovery from any injury. Miss One and the chances of healing often leave the skater freaking out in frustration, but combine all 3 in a harmonious environment to see rapid pain progression and increased resistance to future injury. Let’s examine each phase:

Mobility – restoring range of motion to the muscle or joint of the affected area. In this case the ankle.

Stability – Teach the body to move effectively through the new area with controlled movements.

Strength – Protects against recurrent ankle injuries by building strength in the supporting muscles and repairing torn and overused muscle tissue.

The only significant difference between recovering from an ankle sprain or an overuse injury is in the initial stage (triage) after the sprain, after which the same program can be followed for both injuries. So, if you’ve just come from a recent sprain and are still in pain, read on. If not, continue to phase 2. It’s also important to note that if you suffer from an overuse injury like hot pockets, you’ll need some off-board time to reduce the swelling and give the program a chance to run its course.

What to do right after your sprain:

Until recently, the RICE (Rest, Ice, Compression, Elevation) protocol, developed in 1962 by Dr. Gabe Mirkin, the industry standard for post-roll treatment. However, in recent years an overwhelming amount of research has come out proving that applying ice immediately after an injury can actually delay healing by denying the body’s ability to swell; a natural phase of the repair process. When the book “Iced! The Illusionary Treatment Option” by Gary Reinis, supported Dr. Mirkin replicated this new research by publicly retracting his stance on using ice for recovery on his website and even writing the foreword to Gary’s second edition of his book.

“…subsequent research shows that rest and ice can actually delay recovery. Gentle exercise helps tissues heal faster, and the application of cold suppresses the immune responses that begin and speed recovery. While icing helps quell pain, athletes are typically much more interested in getting back on the field as soon as possible. As such, RICE is not the preferred treatment for an acute sports injury today (36).”

Gabe Mirkin

It’s important to note that many physical therapists and sports physicians will still recommend ice for an injury, but their use will boil down to one of two things:

1 – How bad is the swelling? In the case of extreme swelling, it is used initially, as this can cause severe discomfort.

2- How much pain there is. Similar to the swelling, ice can be applied to even out extreme pain.

The second bone of contention in the RICE protocol is rest.

Rest is important and includes weight bearing, training and definitely no skating. However, we now know that exercise as quickly as possible is critical to the recovery process, but the guidelines for doing so are dictated by the key description of PAIN-FREE movement. So how does that look?

In the initial phase after the ankle roll, there is a severe restriction of movement. Your job is to push the pain-free limits of movement; Bending and extending at the ankle and achieving general movement through a series of different movements to a point where you feel your limits but no pain. While limited at first, your reach will always come back the more you can test and push the pain-free limits. Instead of thinking about dedicating a certain amount of time to this work, try testing this as you go about your day.

Good examples are constantly flexing and extending the foot while sitting on the lounge or during breaks from work during the day, and rolling around within reach.

Ok, now that we’ve covered what to do immediately after a sprain, what next?

The key indicator of whether you are ready to move on to the next stage and begin your first phase is your ability to support your own weight ie can you stand by yourself?

What I highly recommend is getting some support like crutches as you can start adding some weight without straining too much.

What you don’t want to do is carry a weight beyond your capabilities or force a limp that alters your gate cycle or walking pattern. Using crutches to support yourself allows you to put weight on your ankle without interfering with your walking too much.

Once you can do this, you will enter the next stage. The next step is to restore mobility, train proprioception, stability and strength. This is where your first phase of the program begins.

Stage 1:

You will try to do this first program every day. Again, use your pain as a guide to how far to push into the movements, rather than forcing the ankle beyond its capabilities. Once you can complete the exercises for the required repetitions, move on to the next phase of your recovery program.

It’s important to note that you only choose one version of the calf raise for the “F” exercise. When you are able to complete the reps and sets given, move on to the next ones. When you’re able to complete the single-leg calf raise, move on to the next phase.

Order Exercise Sets Reps Rest A Foam Roller: Calves 1 2-3 minutes – B Ankle Mob 1 hold 1 minute – C Calf Stretch 1 hold 1 minute – D Runner Pose: 3 hold 20-40 seconds – E Alphabets 3 Work until fatigue starts pure and swap – F Choose one of the following: Progress when readyTwo leg calf raises 2 up 1 down One leg calf raises 3 Work up to 15 reps –

Stage 2:

At this stage, both sprains and overuse injuries can be treated similarly. Not only is this program a great way to aid in recovery and eliminate ankle pain, but it also provides a framework to deal with the future demands of skating on the ankles.

Again, with the “G” and “H” exercises, simply aim to pick 1 exercise that suits your level. When you can complete the toughest version of these exercises, it’s time to test your ankle on the board.

Order of Exercise Sets Reps Rest A Mobility Ball: Feet 1 2-3 mins – B Foam Roller: Calves 1 2-3 mins – C Ankle Mob 1 2-3 mins – D SB Toe Touches: Side On (board stays flat) 3 2 circles – E SB Toe Touches: Front On (board stays flat) 3 2 circles – F Tib Anterior Raise 3 8-10 – G Choose one of the following: Progress when you’re doneTwo Leg Calf Raises2 up 1 downOne Leg Calf raises 3 8- 10 – H Pick 1 Based on skill level: Progress when readyPogo jumps Side jumps 3 rounds 30 reps –

One last note:

One important tip to remember when coming back from an ankle injury is to take it slow. Even after all the strength exercises in the world, skateboarding is still going to put a tremendous strain on your calves and ankles, so make sure you get back into it. Take back your first few sessions to build tolerance and confidence in the ankle instead of going hard right away.

To see this article and exercises in video format, watch the series on the Skateboard Strength YouTube channel here:

For the full PDF program with program templates for each phase, a full video breakdown of each exercise, and a video breakdown of how to move through the program effectively, be sure to download the Ultimate Foot, Calf & Ankle Guide for Skaters here.

Yes, skateboarding is good exercise. In fact, I think it’s an EXCELLENT cardio workout that burns calories, strengthens muscles, and even trains your core if you’re using the correct skating posture. I might be a bit biased, but I think it’s the most fun and exciting way to lose weight, burn fat, and stay in tip-top shape.

Skateboarding isn’t just good exercise, it works virtually every muscle from your lower back and abs all the way down to your feet. You’ll tone your core, glutes, hamstrings, quads, and calves. The pushing motion (or “kicking” as it’s actually called in skateboarding) resembles (and feels) like a lunge…over and over.

Skateboarding also helps you improve coordination, flexibility, and balance, which Harvard Medical School says “has been shown to prevent re-injury of the ankle and knee and reduce the risk of ligament problems in athletes. It is also being studied for wider use to improve mobility and prevent falls and injuries.”

Most importantly, skateboarding is an absolutely brilliant way to burn off your daily calories. Even the learning phase is great, because you learn something new on every ride and build on your skills.

When you start skateboarding you focus on the basics like balance and pressure (without falling of course). As you progress, start cruising and turning. Then you might be able to work your way up to little tricks like an ollie or a kickflip. Soon you’ll probably be tempted to hit the local skate park to drop into your first bowl…

My point is…you build skills and there’s a next level and a next level…and another level after that. It’s really exciting to keep growing and developing your skills. Skateboarding keeps you interested, FUN and exciting! Check out my article on how to start skateboarding today before you hit the road if any of this sounds great to you!

What parts of the body does skateboarding work?

Skateboarding engages a variety of muscles including the arms, glutes, hamstrings, quads, calves, abs, and lower back muscles when using proper skating posture. There is strong evidence that skateboarding also improves coordination, balance, and flexibility of ligaments and tendons. Let’s talk about how skateboarding works all those muscles…

core muscles

Proper skating stance positions your body in a lunge/squat position, with your core acting as the fulcrum for pushing, twisting, and balancing. This works your abs and lower back.

Can you get abs from skateboarding?

Yes you can, but I think you would need to skate more than a few hours a week to really see these skateboarding advancements. Don’t get me wrong, you will strengthen your core and work your abs if you use proper stance and form while skating… BUT I don’t think it’s something that will give you totally ripped abs anytime soon.

I skate many, many hours every week and I wouldn’t say I have torn abs (maybe it’s that layer of fat that’s holding me back, but I digress). Skateboarding is definitely more of a lower body workout, but you’ll most likely see an improvement in definition in these core muscle areas. It’s just not a magazine cover worthy belly definition in my opinion.

Glutes | Hamstrings | calves

When you kick/push, your front leg flexes and balances on the board in a lunge-like position. This lunge-like push/kick position works the glutes/hamstrings and calves of your front leg (which is planted and balanced on the board). Let me tell you, this is some serious board balancing leg training! It’s like doing lunges over and over again!

arms | Shoulders

It may come as a surprise, but if you use proper push-and-kick skating form, you’ll actually work those arms and shoulders. The arms and shoulders are probably the least used overall in skateboarding, but if you do it right, they will be used in a similar way to how a runner uses their arms and shoulders to run.

It’s SUPER important to get comfortable with both feet on your skateboard and don’t let one leg become too dominant. Everyone will have a leg that they’re more comfortable with (especially if you’re staring outside), but if you only train that dominant leg you might develop a really muscular leg and a slightly weak, less muscular leg over time.

Once you’ve gotten through the initial learning phase, once you’re comfortable, switch legs and work each side of your body equally. This allows you to skate longer because you can switch legs to give your dominant leg a break.

Can I Lose Weight While Skateboarding?

Yes you can! Skateboarding is just like any other workout that burns calories and fat, except it’s a workout you don’t mind because it’s so radical! If you’re tired of FML gym workouts, this might be a great new workout for you.

If skateboarding weight loss is important to you, then you need to consider your diet. Skateboarding doesn’t give you a blank check to eat whatever you want as long as you skateboard. You need to monitor the calories you take in (what you eat) versus how many calories you burn while skateboarding (calories burned). I highly recommend using this FREE printable Diet & Exercise Log + its detailed instructions to help you calculate all the numbers behind weight loss.

According to the Mayo Clinic, you may need to burn 3500 calories to lose a pound of weight. How Many Calories Does Skateboarding Burn? Let’s find out…

HOW MANY CALORIES DOES SKATEBOARDING BURN?

1 hour of skateboarding can burn an average of 400-600 calories. The actual number depends on factors such as B. how hard you kick/push on your board, your weight and your metabolism.

To use myself as an example, if I ride my skateboard for an hour (according to my Apple Watch – see screenshot below), I burn about 550 total calories (remember I’m a petite, 40-year-old woman, so your calorie burn may vary). My heart rate is in the 160 range, so I’m pushing myself pretty hard for a solid workout. I definitely work up a sweat when I exercise!

I would like to point out that my skateboard training is a ride on a paved path. I’m not at the skate park practicing tricks. It can be a little harder to burn calories and keep your heart rate up if that’s the workout you’re aiming for. Some people prefer a longboard for these types of long cruises. I like both… I’m just very committed to my skateboard, so I usually ride it everywhere.

With THIS CALCULATOR you can estimate what you could burn while skateboarding. In my opinion, this calculator is too conservative. I put my weight and 60 minutes in and it was super low (310 calories) compared to what I actually burn in an hour (550 calories according to my Apple Watch).

As a rule of thumb, the more weight you push, the more calories you burn. That’s actually a lot of calories compared to boring FML workouts on the hamster wheel at the gym…all in the name of “getting exercise” and “staying in shape.”

When you first start skateboarding you’re going to be a little shaky and you’re going to hate it, but that’s okay…everyone does it when they’re starting out. Adopting this new style of training will most likely leave you with sore glutes, hamstrings, quads and calves. It’s all part of the process and eventually you’ll develop the necessary muscle memory and balance to take it to the next level.

To get the most out of your new training program, make sure you’re using the correct riding posture and punching motion. Tactics has put together an excellent beginner’s video to demonstrate how to do it right. Be sure to check it out below (it starts automatically at the 2:00 minute mark for you):

Just like any other exercise routine…in skateboarding, you get out what you put in. If you’re just going through the motions and not straining to get your heart rate up…then this workout won’t add up much in terms of calorie burn and muscle building. Get your heart rate up and really push yourself to get the most out of your workout.

I hope after reading our article you have come to the conclusion that skateboarding is good exercise and you are excited to try it yourself. If you’re ready to take the next steps, read our article How to Start Skateboarding at Any Age or Skill Level.

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