Skating is a fun and exhilarating sport, but it can also be quite dangerous. Aches and pains are common among skaters, as are more serious injuries such as wrist fractures, ankle sprains, and concussions. Many of these injuries can be prevented through awareness and caution, while others might need rest or specific stretches. Anti-inflammatory medicines are also useful in managing pain and swelling.
So if you’re feeling a little achy after your last skate (or 50), read on to learn about how to relieve those pains so you can get back on the board as soon and as relaxed as possible.
Common Aches and Pains from Skating Can Include:
- Wrist pain: No real skater never falls. Wrist injuries are some of the most common injuries from skating because we instinctively try to catch ourselves as we’re headed to the ground.
- Ankle pain: Your ankles take a lot of stress from skating, especially if you’re doing tricks that involve a lot of jumping. Boards are known to pop up and bash your ankles. Ankle sprains are also common among skaters. Coming off your board when moving quickly can easily stress and even tear ankle ligaments.
- Knee pain: Knee pads are essential for skaters, as falling on your knees is one of the quickest ways to get taken out of the game. That being said, even with knee pads, you can still experience a lot of discomfort and pain in your knees from extended skating sessions.
- Shoulder pain: The shoulder is another common site of injury for skaters. This is usually due to falls, when the weight of the body falls on an outstretched arm. Dislocated shoulders are also not uncommon among skaters.
Physical Therapy for Reducing Skating Pains
Here are some general tips for reducing aches and pains from skating:
Warm up before skating
Skating is a physical activity and, like any other sport, your muscles will be cold at the start of the session. Warming up with some light exercises or stretches will help prevent injuries.
Stretch after skating
Stretching after skating will help your muscles recover from the session and prevent stiffness and soreness.
Yoga is a great way to stretch and strengthen your muscles, which can help prevent injuries. There are many different yoga poses that can benefit skaters.
Some of the best poses for skaters include:
- Downward facing dog: This pose stretches the hamstrings, calves, and feet. It also strengthens the arms, shoulders, and core.
- Runner’s lunge: This pose stretches the hips, groin, thighs, and calves. It also strengthens the muscles around the knees.
- Camel pose: This pose stretches the front of the body, including the chest, shoulders, and neck. It also opens up the hips and strengthens the back.
Wear proper gear
Wearing protective gear such as helmets, pads, and mouthguards will help reduce the risk of injuries.
Apply ice
Ice can help reduce inflammation and pain. Apply ice for about 15-20 minutes at a time, multiple times per day. For the best results, you’ll need a constant supply of ice, so you’ll find it much easier if your refrigerator has a built-in ice maker.
Stay hydrated
Keeping hydrated is another proven way to reduce inflammation and another good reason to have a refrigerator with a filtered ice maker in your kitchen. Eight glasses of water, or around two liters, is still the generally recommended daily amount.
Rest when needed
If you’re injured or in pain, take a break from skating. Continuing to skate on an injured body will only make the injury worse.
Natural Substances that Can Reduce Skating Pains
There are many natural substances that can help reduce skating pains. Some of these include:
- Arnica: Arnica is a flowering plant that has been used for centuries to treat bruises, aches, and pains. It is available in cream or gel form and can be applied directly to the skin.
- Cayenne pepper: Cayenne pepper contains a substance called capsaicin, which has been shown to reduce pain. It is available in cream or ointment form and can be applied directly to the skin.
- Turmeric: Turmeric is a spice that contains an active ingredient called curcumin, which has anti-inflammatory and pain-relieving properties. It can be taken in supplement form or added to food.
- Cannabis: Cannabis has been shown to reduce pain and inflammation and many forms of it can be legally purchased in many states. Preliminary research shows the effects of Delta-8 include reducing pain and inflammation. It can also be a great way to relax after a long session.
- Ginger: Ginger is another spice with anti-inflammatory and pain-relieving properties. It can be taken in supplement form or added to food.
On the Board Again
Skating is a fun and exhilarating way to get around, but it can also be quite dangerous. Injuries are common among skaters, but many of these injuries can be prevented with the proper precautions.
Practicing physical therapy techniques such as stretching before and after a session, as well as wearing proper protective gear, can help reduce the risk of injuries. There are also many natural substances that can help reduce skating pains, such as Arnica, Cayenne pepper, and Turmeric. If you do experience an injury, be sure to take a break from skating and see a doctor if the pain is severe.
With the proper care, you’ll be back on your board in no time!