Rollerblading is a fun activity. It takes some time to get used to it. For those who are just starting out on the wheels, here is what you need to know. Make sure that your back is in shape. Stretch your muscles out before heading out on an adventure. Here are some essential tips that you need to know when preparing for rollerblading.
Can Rollerblading Hurt my Back?
The short answer; yes. Rollerblading is not for everybody. It’s not just beginners and those who have back problems. Professionals also complain about back problems when rollerblading.
Must Read: Is Rollerblading Better Than Running?
You see, in rollerblading, one has to bend their knees and at their back. It takes a lot of pressure for the core to keep rollerblading. Have you seen all those tricks people can do? Learning how to do these exotic techniques puts pressure on your back.
The Positive Impacts of Rollerblading
Exercising is great for you. Rollerblading has many beneficial impacts on your body. This low-impact activity can shape your legs and provide a cardiovascular workout, strengthening your muscles. It is also a wonderful exercise to burn calories. People who rollerblade can burn up to about 600 calories in one day.
Instead of just rollerblading, perform other exercises like running, walking, yoga, or lifting weights at the gym. Don’t be a couch potato. That is not going to help you strengthen your muscles.
Negative Side Effects of Rollerblading
Rollerblading for long periods of time does not help your back. It is important to know about swayback. Swayback creates an unnatural curve in the back by sticking the buttocks out. This and other previous back injuries may be the reason for your back pain on rollerblades.
- Stress Fracture
Stress fractures occur typically from overuse or hyperextension when you’re turning. Or if you’re twisting particularly aggressively when performing tricks. Stress fractures are more common among regular skaters who twist their bodies in different ways than those who are just starting.
- Disk Fracture
Falling down when rollerblading is not fun. In any case, if you slip and fall on your back or your rear end your spinal discs can take the brunt of the force.
- Other Side Effects
The body works in interesting ways. It is very important to consult a medical professional about any pain that you feel. Doctors can look at all your symptoms and give you a personal diagnosis. It is better to seek advice from a doctor rather than any online sources. Answers vary or are completely false.
Signs to Look Out For
Here are the signs that you should look out for when feeling pain in your back. Again, it is never a good call to ignore any pain that is not right. Make an appointment with a medical professional as soon as you sense any of these symptoms.
- Serious pain that lasts more than a few days
- Back pain affects not just rollerblading, but other activities
- Weak, numb, and pain in the legs
- Bladder problems
- Disrupted sleep from the pain
- Infections: Chills, Fever, and Sweating
What Should I Do For My Back?
The most important tip that we can give you is that you should never ignore the pain in your back. Even professionals. Those who have been skating longer tend to overuse their core muscles for exercise.
To those who are new to the skating world, you have not yet developed the core muscles to help support your back into the skating position. Your back in important after all. Learn to adjust yourself and refrain from doing any tricks that hurt the back muscles.
Always Stretch Out. Rollerblading puts stress on your joints so always stretch out to prepare your muscles for your adventure. Stretch before and after you rollerblade. After a rollerblading adventure, you have just used most of the core muscles that you don’t use often. It also helps better relax the muscles preventing them from stiffening up.
What Stretches Should I Do?
- Stretching Calf Muscles
The calf muscles are very important when it comes to rollerblading. One has to bend at the thighs. An exercise that you can do is stand with both feet flat on the ground. Place one foot in front of the other. Then bend forward at the knee, keeping your back leg straight. Without lifting your heel, keep leaning forward until you feel your calf stretching out. Repeat on the other calf.
- Quad Stretches
Standing on one leg, take hold of your elevated ankle and pull your leg toward your rear. Stretch your leg until you feel your quadriceps pulling in the front of your thigh. If you need to use a wall for better balance that is fine. Pay attention to both legs and stretch them out.
- Stretching Out Hamstring Muscles
Bend down and touch your toes. Keep those legs straight. Or you can perform this stretch while sitting down. Keep one leg straight, and bend the other while sitting comfortably on the ground in a flat position. Lean forward on your straightened leg, touching your toes.
- Hip Stretches
For this stretch, place one knee on the ground, and then place the other foot flat on the floor. Lean forward to stretch your hips and your glutes. If you would rather sit, cross your other leg over that leg, and lightly tug at the knee until you feel a stretch in your hips and glutes.
- Stretches for Back
Lye on the floor and bring your knees into your chest. Plant your shoulders flat on the floor, and roll your knees from side to side to stretch the back. For the lower back, begin on all fours and arch your back up, just like a cat would. After, release the stretch, and repeat it 10 times.
The Form of Your Back
Never keep your back straight while rollerblading. Fix your form. When rollerblading, lean forward. Don’t ever let your shoulders go over your knees. Tuck your pelvis in creating an almost straight line from the top of your head to your lower back. It may take some time to develop these muscles but within the timeframe, you will develop. Within time you will be able to sustain a position.
Note to All Beginning Rollerbladers
There is a chance that your form is not perfect when you first start rollerblading. Your core muscles have not developed yet. Slowly, through all these stretches, you gain the right momentum to rollerblade. Skating with a straight back is not good for you. It is very important to arch your back whenever you go on adventures.
A way to improve this form is to allow a slight forward arch, but also ensuring you engage your core muscles to support you. Hold in your stomach in a tensed position, and keep your knees bent. Sink into your rollerblades.
Another tip is to start with shorter rollerblading sessions, then increase your time.
Why Do I Feel Pain on my Lower Back?
Did you know that between 5-10% of all athletic injuries are related to the lower spine? Oftentimes, because the athlete isn’t stabilizing their spine thanks to insufficiently developed core muscles, it is not good for the back. Alternatively, the pain in your back can be due to extreme stress on core muscles either from prolonged use, or sudden movements.
What to do for Back Pain
If you do experience continued pain while rollerblading you should not take it for granted. Always speak to a medical professional about any back problems. Talk to them about where the pain is, and they will give you tips on what you should fix to become a better rollerblader.
To control pain, anti-inflammatory medications (like ibuprofen) and muscle relaxants are often recommended to sustain the pain that you are going through. However, these medications are only masking the pain. Oftentimes, Ibuprofen can be dangerous if taken too much of, and will not fix anything.
Positioning the Hands
You may not have known but there is also a trick on positioning your hands for better back experience when rollerblading. Some reports claim that pulling the hands tight into the small of the back on longer skates going 15 miles per hour or more can help you develop your core balance. Because you’re not using the hands as much to stabilize, you have more back pain.
A Do Not for Back Pain
One option that you should never do is sit on the couch or in bed for an entire day to make the pain go away. Moving around is important. However, that does not mean that you should get back on the rollerblades quickly. Resting is wonderful. Take a few days to rest from rollerblading to perform better the next time.
For those who place a large amount of force on joints by performing repeated types of movements that are particularly stressful. Other structures could be put under stress become strained and then by not allowing enough rest, you can exacerbate these injuries.
