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and a core exercise and stretching regime may be helpful.<span></sp ...
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counter-clockwise direction) often report <a aria-label="left-sided ...
<?xml version='1.0' encoding='UTF-8'?><?xml-stylesheet href="http://www.blogger.com/styles/atom.css" type="text/css"?><feed xmlns='http://www.w3.org/2005/Atom' xmlns:openSearch='http://a9.com/-/spec/opensearchrss/1.0/' xmlns:blogger='http://schemas.google.com/blogger/2008' xmlns:georss='http://www.georss.org/georss' xmlns:gd="http://schemas.google.com/g/2005" xmlns:thr='http://purl.org/syndication/thread/1.0'><id>tag:blogger.com,1999:blog-4719059986448854465</id><updated>2024-03-12T20:53:19.157-07:00</updated><title type='text'>inlineskate-freestyle-butterfly</title><subtitle type='html'></subtitle><link rel='http://schemas.google.com/g/2005#feed' type='application/atom+xml' href='https://inlineskate-freestyle-butterfly.blogspot.com/feeds/posts/default'/><link rel='self' type='application/atom+xml' href='https://www.blogger.com/feeds/4719059986448854465/posts/default'/><link rel='alternate' type='text/html' href='https://inlineskate-freestyle-butterfly.blogspot.com/'/><link rel='hub' href='http://pubsubhubbub.appspot.com/'/><author><name>INLINESKATE FREESTYLE GROUP</name><uri>http://www.blogger.com/profile/18305256150153532001</uri><email>noreply@blogger.com</email><gd:image rel='http://schemas.google.com/g/2005#thumbnail' width='32' height='32' src='//blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMeqnOIwA3RzVBt9r8M24bDUGtEusUlHP42fJnC3_WQyGMX-zJumogW1DZL-YtzghDS2_U9-WuSu2qJYjB6mZVpfGWZ42Z0k25vb959q3o9AgcfjcDZh7-vwQRX9dA0A/s220/skate.png'/></author><generator version='7.00' uri='http://www.blogger.com'>Blogger</generator><openSearch:totalResults>1</openSearch:totalResults><openSearch:startIndex>1</openSearch:startIndex><openSearch:itemsPerPage>25</openSearch:itemsPerPage><entry><id>tag:blogger.com,1999:blog-4719059986448854465.post-2665962347053165463</id><published>2021-05-19T08:50:00.006-07:00</published><updated>2021-05-19T08:50:45.152-07:00</updated><title type='text'> Inline Skating Back Pain – Causes and Treatment </title><content type='html'><p style="text-align: justify;">Both professional and beginner skaters complain about back pain.
Skating requires some pressure on your core to keep your body up, and
some of the more extreme movements can affect these core muscles in
particular. If your back hurts from skating, it’s important to know why
you’re suffering the pain, how serious it is and what you should do
about it…What should I do about back pain from skating? If you are new
to skating and suffering back pain it may be that you have not
developed the core muscles to stabilise your spine in the skating
position, or your back is too straight when skating. Fixing your form
can help. If you are more advanced, it may come from extreme overuse,
and a core exercise and stretching regime may be helpful.<span></span></p><a name='more'></a><p></p><p style="text-align: justify;">&nbsp;</p><p style="text-align: justify;"></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="312" src="https://www.youtube.com/embed/FVwpmTZsI0c" width="482" youtube-src-id="FVwpmTZsI0c"></iframe></div><br />&nbsp;<p></p><p style="text-align: justify;">Let’s dive into the possible causes and some suggested treatment for
some types of back pain from skating, depending on your skating
proficiency and symptoms. <span style="text-decoration: underline;">This is not medical advice and if you are suffering back pain you should seek the advice of a medical professional</span>. It’s always better to be safe than sorry. But hopefully the below is some useful information. </p>
<h2>Why Do I Have Back Pain From Skating And What Can I Do About It?</h2>
<p style="text-align: justify;">Between 5 – 10% of all athletic injuries are related to the lumbar
(lower) spine, often because the athlete isn’t stabilising their spine
thanks to insufficiently developed core muscles. Alternatively, it can
be because of extreme stress on core muscles either from prolonged use,
or sudden movements. </p>
<p style="text-align: justify;"><b>If you are new to skating there’s a chance your form is not perfect</b>.
Some people skate with a straight back (because often you are taught to
do exercises like that, as with deadlifts), rather than a slightly
arched back. You can improve this form by allowing a slight forward
arch, but also ensuring you engage your core muscles to support you. Try
holding in your stomach in a tensed position, and keeping your knees
well bent. </p>
<p style="text-align: justify;">There’s also a chance <b>as a new skater your core muscles are not developed enough</b>
in which case exercises like the plank, the superman, or crunches,
might be beneficial to build those muscles. It’s also possible this will
just build through your skating as well. If you do experience continued pain you should not take it
for granted it’s one of these reasons though, and you should consult a medical
professional to help. </p>
<p style="text-align: justify;"><b>If you are a more advanced skater, it’s possible it’s for the
same core muscle reasons and that the solution could be an exercise
programme</b> to help build your core so that your spine is kept
stabilised when you skate.Speed skaters on a track (travelling in a
counter-clockwise direction) often report <a aria-label="left-sided symptoms (opens in a new tab)" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3317439/" rel="noreferrer noopener" target="_blank">left-sided symptoms</a>,
possibly explained by the athlete leaning on that side placing greater
forces on the hips and sacroiliac joint (SI) on that side. In these
cases, as long as the pain is not associated with an inflammatory
process due to overuse (rather than joint hypomobility), <a aria-label="self-mobilisation (opens in a new tab)" href="http://scottsevinsky.com/pt/reference/spine/lumbar/spine_tva_si_mechanics_lbp_relationships.pdf" rel="noreferrer noopener" target="_blank">self-mobilisation</a> procedures may help. <b>Maintaining muscle flexibility and strength is important</b>, as is <b>retraining functional coordination between multiple muscle groups</b>.
For example, with individually targeted lumbo-pelvic stabilisation
exercises, proprioceptive training, and inline skating training
activities. </p>
<h2>What If My Back Pain Is Something More Serious?</h2>
<p style="text-align: justify;">The guidance above refers to the cases where you’ve put extra stress
on the muscles causing a back strain (which it probably is in the
majority of cases). This may be addressed by <b>changing your form</b>, <b>reducing the duration and intensity</b> of the activity, or <b>building your core muscles</b>, and <b>balancing them out</b> through stretches. However, back pain could also be from: <b>Stress fracture</b>: these can occur typically from
overuse or hyperextension when you’re turning, or if you’re twisting
particularly aggressively. More common among regular skaters who twist
their bodies in different ways. <b>Disc fracture</b>: this might come from faling. So if
you slip and land on your back or your bum your spinal discs can take
the brunt of the force. <b>Another serious cause unidentified</b>: the body is an
interesting system and pain that seems muscular in origin may not be.
This is why it’s very important to consult a medical professional who
can look at all your symptoms and give you a personal diagnosis. Do not
rely on the internet to replace this. </p>
<p>For more serious issues, look out for these signs:</p>
<ul><li>Back pain lasts more than a few days</li><li>The back pain affects your skating or training activities</li><li>It’s accompanied by weak, numb or painful legs</li><li>Problems controlling your bladder or bowels</li><li>Regular sleep patterns are disrupted by the pain</li><li>Any signs of infection like fever, chills or sweating</li></ul>
<p>Visit a medical professional if any of these are the case, such as
your Doctor or GP as they’re training means they’re more able to
diagnose the issue in a much wider variety of ailments as compared to a
physiotherapist. </p>
<h2>How Do I Treat Back Pain From Skating?</h2>
<p style="text-align: justify;">Well, if you really need to treat it, and you are concerned, <span style="text-decoration: underline;">go to a medical professional for their advice</span>.
Below, there is a section on some common exercises you can do. There is
also a section that gives recommendations on correct posture and form
while skating. To control pain, anti-inflammatory medications (like
ibuprofen) and
muscle relaxants are often recommended. But all these are doing is
masking the pain. Ibuprofen can be dangerous if taken too much, and this
will not fix anything. </p>
<p style="text-align: justify;">Bed rest is apparently not a good way to treat low back pain.
Healthcare professionals can be consulted, such as physiotherapists ,
athletic therapists, chiropractors (but in all cases you’ll want to pick
a good one) . Some of these therapies work for some people, others
don’t work for some at all, check the evidence, as it is mixed for some
of these professions in their treatment of back pain (Cochraine reviews
are great places to see reviews of the state of scientific evidence on
these different techniques). </p>
<h2>Bad Posture Can Lead To Back Pain While Skating – What To Do</h2>
<p style="text-align: justify;">If you’re a beginner, a good tip might be to <b>start out with shorter sessions</b>. Another good tip is to <b>take shorter strides while having a rolled forward back</b>.
Imagine you were skating in the rain (which you should never do) which
forces you to be careful and engage your core more. You should feel it
in your stomach. You should <b>lean slightly forward, but your shoulders should not go over your knees</b> and your pelvis should be tucked in. Also don’t have your bum sticking out by arching your back inwards,
it should be bending forwards, but your core muscles are bringing your
pelvis forward, tilted slightly up, belly button down towards your
spine, upper back and shoulders relaxed. When you push sideways do so
with your glutes (bum), some beginners push towards the back, which
requires lower back muscles, which puts strain on the lower back. </p>
<p>So, it’s a mix of arching your back correctly, bending in the knees,
and not pushing too wide when you’re more upright. Imagine your centre,
and don’t stride too far widely when you skate. </p>
<figure class="wp-block-image is-resized"><figcaption></figcaption></figure>
<h2>What If I’ve Been Skating For A While? Or I’m A Speed Skater?</h2>
<p style="text-align: justify;"><a aria-label="One study investigated the incidence of lower back pain (opens in a new tab)" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3317439/" rel="noreferrer noopener" target="_blank">One study investigated the incidence of lower back pain</a>
reported in German elite speed skaters with non-traumatic low back
pain. The left side was affected in the vast majority of cases,
complaints were low-to-medium intensity, and were found to be related to
the sacroiliac (SI) joint. Other structures were implicated in causing the pain, such as
muscles, discs, and facet joints. It was inferred that the force
associated with the counter clockwise track played a major role, as the
athletes leaning inwards placing force on their hips and SI joints. &nbsp; Similarly, if you are placing a large amount of force on
joints and muscles by performing some repeated types of movements, or one
movement that was particularly stressing, other structures could be put under
stress become strained and then by not allowing enough rest, you can exacerbate
these injuries. </p>
<p style="text-align: justify;">You want to catch these things early and allow the proper
recuperation. See below for
exercises recommended. <b>Handy Tip</b>: some report that pulling the hands tight
into the small of the back on longer skates (15 miles or more), in the
back like the pros, or held in front of you, can help you develop your
core balance because you’re not using the hands as much to stabilise.
Scary to start but easier after a while and helpful for your skating
form. Of course, when you are pushing hard in a sprint or up a hill
they’ll start to move, as short, quick sweeps synchronised to your legs,
counteracting the body twisting due to the push. </p>
<p>Some have tried wearing a waist support belt like
weightlifters use, but you would hope your core muscles would just develop enough
to support you. </p>
<h2>Exercises And Stretches That May Help With Skating Back Pain</h2>
<figure class="wp-block-image is-resized"><figcaption></figcaption></figure>
<p style="text-align: justify;">It’s your core stabilizer muscles (abs and low back) that provide
your platform. With this platform you use your hips and thighs to give
you that push outwards. It’s the <b>core, hips and thighs</b>
that are the big three when it comes to rollerblading. So the stronger
and more balanced these muscles are, hopefully, the less chance of
injury or strain on your back. </p>
<p><b>Stretching, balance exercises and plyometrics training</b> – especially moving side to side – can help you develop these muscles and tendons. </p><div style="text-align: justify;">
Stretching in particular can help especially if you are not used to
rollerblading’s side-to-side movement. Also, if you are skating a lot
without stretching this is a bad idea because you’re not counter-acting
the tightening force that comes from the exercise. You will want to warm
up gradually and stretch out and cool down to keep your muscles and
joints in good form. This personal maintenance does require you to
understand how important it is, and to make time for it. It will be
worth it by helping to prevent injuries. Especially if you are over the
age of 30, this becomes important as your body doesn’t recover as
quickly as it did in your early 20s. To prevent low back pain specifically you’ll want to have your core
muscles developed enough so that your spine remains in a relatively
neutral position whilst being well supported by all the core muscles
that are there to support it. So, to treat or prevent low back pain the
stretching, balancing exercises and plyometrics are what you need.</div><p style="text-align: justify;"><span></span></p></content><link rel='replies' type='application/atom+xml' href='https://inlineskate-freestyle-butterfly.blogspot.com/feeds/2665962347053165463/comments/default' title='Posting Komentar'/><link rel='replies' type='text/html' href='https://inlineskate-freestyle-butterfly.blogspot.com/2021/05/inline-skating-back-pain-causes-and.html#comment-form' title='0 Komentar'/><link rel='edit' type='application/atom+xml' href='https://www.blogger.com/feeds/4719059986448854465/posts/default/2665962347053165463'/><link rel='self' type='application/atom+xml' href='https://www.blogger.com/feeds/4719059986448854465/posts/default/2665962347053165463'/><link rel='alternate' type='text/html' href='https://inlineskate-freestyle-butterfly.blogspot.com/2021/05/inline-skating-back-pain-causes-and.html' title=' Inline Skating Back Pain – Causes and Treatment '/><author><name>INLINESKATE FREESTYLE GROUP</name><uri>http://www.blogger.com/profile/18305256150153532001</uri><email>noreply@blogger.com</email><gd:image rel='http://schemas.google.com/g/2005#thumbnail' width='32' height='32' src='//blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMeqnOIwA3RzVBt9r8M24bDUGtEusUlHP42fJnC3_WQyGMX-zJumogW1DZL-YtzghDS2_U9-WuSu2qJYjB6mZVpfGWZ42Z0k25vb959q3o9AgcfjcDZh7-vwQRX9dA0A/s220/skate.png'/></author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="https://img.youtube.com/vi/FVwpmTZsI0c/default.jpg" height="72" width="72"/><thr:total>0</thr:total></entry></feed>
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