Skateboarding, often seen as a symbol of freedom and youthful rebellion, is a physically demanding activity that can be both rewarding and risky. While it might not appear as dangerous as extreme sports like base jumping or skydiving, skateboarding has its own set of potential injuries and health implications. This article delves into the various ways skateboarding can affect your body, from common injuries to the long-term benefits, helping you make informed decisions about your skateboarding journey.
How Skateboarding Impacts Your Body: The Ups and Downs
skateboarder failing a trick and falling
The act of skateboarding engages various muscle groups, contributing to overall fitness. The repetitive motion of pushing can lead to a slight pelvic misalignment, impacting posture if not addressed. Street skateboarding, with its frequent falls and slams, can be particularly hard on the body, potentially leading to chronic pain. As professional skater Chris Cole noted, consistent pain is almost an expected part of the experience for long-term skaters. Transition skating, on the other hand, tends to be gentler on the joints, often becoming the preferred style for older skaters.
However, skateboarding is not solely detrimental to the body. It also strengthens crucial muscle groups that may not be used as much in other sports. Regular skateboarding improves core strength, balance, and body awareness. Skaters often exhibit better reactions to unexpected falls than non-skaters. The body’s constant adaptation to the demands of skateboarding can offer valuable benefits in everyday life.
Common Skateboarding Injuries: What to Watch Out For
common skateboarding injuries infographic
Skateboarding can lead to a variety of injuries, from minor scrapes to more serious breaks. It’s essential to be aware of the common risks to take preventive measures and stay safe. Here are some of the most frequently encountered injuries among skateboarders:
Scratches and Bruises
As a natural part of learning and progressing, skaters often experience scratches and bruises. These are typically a result of falls or contact with the skateboard. The shins and ankles are particularly susceptible to these minor injuries, with shin injuries often being referred to as “shinners” due to their frequency and the pain they cause.
Heel Bruises
Heel bruises occur when landing heavily on the heels, either directly on the ground or on the board after a fall. They can be quite debilitating, sidelining skaters for a period depending on the severity. Treatment typically involves rest, ice, compression, and elevation. Medical consultation is advised if the pain persists after a few days.
Hot Pockets
A “hot pocket” refers to a hyper-extension of the ankle, usually caused by landing with too much weight forward, bending the toes excessively toward the shin. While often temporary, they can become more severe when experienced from higher falls. Initial treatment involves rest and ice, followed by stretching exercises to restore full ankle mobility.
Sprained Ankles
Sprained ankles are a common injury among skateboarders, often caused by landing awkwardly with the foot partially on or off the board, or directly on the concrete. Given the frequency of this injury, it is advisable to consult a doctor, who may suggest an X-ray or painkillers to aid recovery and ensure no serious ligament damage has occurred.
Broken Wrists and Fingers
When falling, the hands are often the first point of contact with the ground. This can result in broken wrists or fingers. Ignoring these injuries can lead to longer-term issues. Prompt medical attention is essential for proper healing.
Back Pain
The constant impacts of skateboarding can lead to back pain, especially if one has a poor posture or does not take care of their body. Regular stretching, particularly after each session, can help alleviate back discomfort. If pain persists, consulting with a specialist is recommended.
Is Skateboarding Bad for Your Knees?
While skateboarding does not inherently damage the knees, the intensity of the sport can affect them. The frequent use of knees in skateboarding can enhance joint mobility and muscle strength around the ligaments. However, performing high-impact tricks such as airs and jumps can lead to early-onset arthritis.
Sprained Knee
Knee sprains, while not as common as ankle sprains, are more severe. They can result from a fall where the foot gets caught, or when performing the splits. A sprained knee typically requires more extensive medical attention, including physical therapy and possibly surgery, depending on the degree of injury.
Why Do My Feet Hurt When I Skate?
Foot pain is a common complaint among skateboarders, as their feet bear the brunt of the sport. Aside from injury prevention exercises, one major cause of foot discomfort can be inadequate skate shoes.
Shoes Don’t Match Your Foot Type
The fit of your skate shoes is critical. Shoes that do not match your foot type can cause discomfort and pain. For instance, some brands may run narrow, posing a problem for those with wider feet. Additionally, a shoe tongue that does not remain in place may lead to discomfort. Investing in quality skate shoes that offer ample support is recommended.
Thin Shoes
Thin shoes, which offer better board feel, are popular among skaters, but they provide less protection to the feet. If you often experience pain on the top of your foot, switching to thicker shoes is advisable to prevent discomfort from escalating into a foot condition.
Bad Insoles
The standard insoles in new skate shoes may not offer adequate support, leading to pain in the soles of the feet. Upgrading to impact-reducing insoles or even doubling up on insoles can significantly help. Custom insoles from a podiatrist can also provide tailored support.
How to Prevent Skateboarding Injuries: Smart Practices for Safety
While injuries in skateboarding are almost inevitable, taking preventive measures can significantly reduce the risk and severity of these incidents. Here are some tips to minimize injuries while skating:
Learn How to Fall Correctly
Understanding how to fall properly is a key skill for every skateboarder. This includes:
- Going with the Fall: Avoid resisting a fall. Instead, use the momentum to roll out of the fall.
- Landing Toes First: Always try to land on your toes first and avoid landing directly on your heels.
- Bending Your Knees and Arms: Bend your knees and arms to absorb the impact and prevent transferring vibrations to the back.
- Using Speed: Contrary to what you might initially think, maintaining a certain speed can help reduce the impact of a fall.
Practicing falls on soft surfaces like grass is also advisable to condition your brain to react appropriately during a fall on concrete.
Use Proprioception to Strengthen Your Ankles
Regular proprioceptive exercises can significantly strengthen the ankles. These exercises focus on strengthening the small muscles around the malleolus, which help protect the ligaments. Using a balance board for about 10 minutes per day is a beneficial way to enhance core strength and ankle stability, contributing to improved balance and reduced risk of sprains.
Warm-Up and Stretches
Starting with a warm-up is an essential preparation before a skate session. This might involve stretches or cruising around to get the muscles ready. Finishing each session with stretches can also help prevent sore muscles. Focusing on the leg and back regions with stretches like hamstring and hip stretches is recommended.
Skateboard Workout
Targeting specific muscle groups can improve your overall skateboarding experience. Workouts focusing on the abs and back can enhance balance, resistance to impact, and alleviate back pain. Exercises such as static planks, side planks, and crunches, performed regularly, contribute to better physical conditioning for skating. Additionally, leg strength training, like squats, can enhance pop and explosiveness on your board.
How to Recover From Skateboarding
Recovery from skateboarding is influenced by your age, fitness, nutrition, sleep, and rest. Engaging in regular exercises and maintaining good health habits significantly improves your recovery time, enabling you to deal with the physical demands of the sport.
Is Riding a Skateboard a Good Exercise?
Skateboarding is an effective form of exercise that is both fun and beneficial. It burns between 400 and 800 calories per hour, depending on your weight and intensity. Skateboarding has numerous physical benefits, including increased energy, weight reduction, improved cholesterol, and decreased risk of cardiovascular diseases. However, it does not provide complete body workout. Complementing skateboarding with exercises that focus on the core and upper body can maximize fitness.
Is Skateboarding Good for Mental Health?
Like other forms of physical activity, skateboarding boosts mental health by releasing dopamine. Regular skateboarding can improve mood, increase self-esteem, and alleviate depression. Beyond the medical advantages, skateboarding cultivates valuable life skills such as perseverance, patience, determination, creativity, and self-confidence. It also offers a new perspective on one’s surroundings, helping with mindfulness. Skateboarding is a very inclusive community, where skaters of all backgrounds are able to connect with each other, making friendships across all social, cultural, or age gaps.
In conclusion, skateboarding presents a balance of physical and mental benefits alongside the risk of injuries. By practicing smart skateboarding habits, including proper warm-ups, regular stretches, using protective equipment, and learning how to fall correctly, skateboarders can minimize the risks of injury. By following the tips above, you can enjoy the rewards of this fun and challenging sport while ensuring your body stays strong and healthy.
