As a roller skating instructor, I see people with different levels of skating ability. However, sometimes when a student struggles to soften their knees during certain phases of their skating stroke, it can be a result of hypermobility that they may or may not be aware of. If you know what to look out for, it’s easy to spot skaters with flexible joints (even when they’re simply standing upright).
In my osteopathic practice, I regularly see people struggling with chronic tension and recurring strains that are predisposed by their underlying hypermobility. They’ll often say, “I’m not hypermobile because I’m so stiff.” However, the stiffness is very often the body’s way of stabilising a poorly balance hypermobile joint. So what exactly is hypermobility I hear you ask?
Hypermobility refers to a condition where the joints in the body can move beyond the typical range of motion. This occurs because the ligaments and connective tissues around the joints are looser than usual. While some people with hypermobility may not experience any issues, others may suffer from joint pain, instability, or frequent dislocations due to the increased flexibility.
There are two main types of hypermobility:
- Localised Hypermobility: This affects only certain joints, like the fingers, elbows, or knees.
- Generalised Hypermobility: This is when multiple joints throughout the body are hypermobile.
Some people are naturally hypermobile, especially children and adolescents, but for others, hypermobility can be linked to underlying conditions like Ehlers-Danlos Syndrome or joint Hypermobility Syndrome. In some cases, it may be hereditary, passed down through families.
There are a range of roller skating styles to keep you excited and actively and enjoying the outdoors, but for those with hypermobility, it may come with extra challenges. Hypermobile joints can increase the risk of injury or discomfort while skating. However, with the right approach, you can skate confidently and safely while managing your flexible joints.
Here Are 5 Tips For Skaters With Flexible Joints
1. Prioritise Joint Stability with Strength Training
When you have hypermobility, your muscles need to work harder to stabilise the excess range of movement in your joints. Strength training can be a game-changer in thar it can provide that extra support. Extra strength and tone in the surrounding muscles of a joint provide an essential bracing effect. The extra muscle support will also serve to buffer the joint from excessive forces that expose your joints to strain. Focus on exercises that strengthen key areas like your knees, ankles, hips, and core. Simple bodyweight exercises like squats, lunges, and planks can build strength without putting too much pressure on your joints.
For your upper body, which plays a role in balance and controlling movement, include exercises like push-ups or resistance band exercises for your shoulders, arms, and back. Always perform exercises with good form, starting slow and progressively increasing intensity. Start toning exercises with little but often efforts and go from there.
2. Wear Supportive Gear
When skating, the right equipment can make a big difference to the frequency and severity of injuries that you can sustane. For hypermobile skaters, this means more than just the basics like helmets and knee pads. Consider using joint-specific supports like ankle braces, compression sleeves for your knees, or wrist guards to help keep your joints as stable as possible.
Investing in well-fitting roller skates that provide strong ankle support is also crucial. Avoid skates with too much flexibility or that lack structure, as they can contribute to instability. Go for a firm supportive option.
3. Warm Up and Stretch [But Not Too Much!]
Warming up is essential for any skater, but for skaters with flexible joints, it’s even more important. Spend at least 10-15 minutes warming up your muscles with gentle dynamic movements. Avoid static stretching before skating, as it may further loosen your joints.
Stick to dynamic stretches, like leg swings or arm circles, which prepare your muscles without overstretching your already flexible joints. After your skating session, do some light stretching to keep muscles limber but be careful not to overextend.
4. Take Breaks and Pace Yourself
Hypermobility can make your joints tire faster, so listen to your body and take breaks as needed. Pushing through pain or fatigue increases your risk of injury. While you may be tempted to skate for long periods, pace yourself by breaking your sessions into smaller chunks.
If you feel any joint discomfort, swelling, or instability during skating, stop and rest. Sometimes a quick pause to reset your form and body awareness can make all the difference in preventing injury.
5. Focus on Balance and Control
Good balance is critical for skaters with flexible joints, as it helps reduce the strain on your joints. Practise exercises that improve balance and proprioception (your sense of where your body is in space). Balancing on one leg or using a wobble board are great ways to build this skill.
Skaters with flexible joints should, focus on controlled, smooth movements. Avoid quick, jerky motions that could place unnecessary stress on your joints. By maintaining proper technique, you’ll protect your body while still enjoying the thrill of roller skating.
Summary
While being more flexible can have advantages in activities like gymnastics or dance, it can also make individuals more prone to injuries, such as sprains, strains, or joint dislocations. Proper strength training, supportive gear, and joint awareness can help manage the effects of hypermobility.
While hypermobility presents unique challenges, it doesn’t mean you have to miss out on all of the roller skating fun. With attention to joint stability, the right equipment, and mindful skating practises, you can enjoy the sport while minimising the risk of injury. Remember to always listen to your body, strengthen your muscles, and take breaks when needed. With these precautions, you’ll be rolling smoothly and safely in next to no time!
Kelly
Cranial Osteopath | Wellbeing Coach | Roller Skate Instructor
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