When ice skating in Minnesota, it’s important to take the necessary precautions to prevent back pain. Whether you are a beginner or a pro, back pain prevention is a priority. From stretching exercises to skates that fit properly, here are five tips to ensure your safe and enjoyable gliding on the ice.
1. Get A Properly Fitted Skate
It is important to have properly fitted skates, not only to improve your performance on the ice but also to reduce the risk of injury. Skates should fit snugly around the foot and not pinch in any particular area. Finding a professional to fit the skates correctly can save you from back pain and other associated issues that come with an ill-fitting skate.
Signs That Skates Are Uncomfortable:
- Bubbling around the toe of the skate
- Absence of ankle support
- Painful pressure points
- Lack of self-confidence while on the ice
2. Wear Proper Layers
Wearing the right clothing on the ice can prevent back pain and other forms of discomfort. Cotton clothing should be avoided, as it absorbs moisture, creating a more chillier skating experience. Instead, a combination of synthetic layers, such as polyester or fleece, provide warmth and breathability. Insulated pants and jackets are also important for keeping your muscles warm and relaxed for effective back pain prevention.
Pros of Wearing Proper Layers:
- Keeps you warm and dry
- Provides flexibility and support
- Maintains body temperature
- Improves overall skating performance
3. Incorporate Stretching Exercises
Stretching and strengthening exercises before and after ice skating can help prevent back pain and other potential injuries. These exercises should be tailored to the specific needs of the athlete. Warm up exercises should involve light stretching and also, a slow jog and dynamic stretching activities. After skating, static stretching activities, such as sideways lunges, should be performed to maintain a good range of motion.
Stretching Exercises:
- Arm swings
- Windmills
- Side lunge steps
- Calf raises
- Downwardfacing dog
4.Take Frequent Breaks
Taking frequent breaks will allow the body to rest, stretch and recover. If a skater is feeling discomfort, it is important to pause and not push through the pain. Skaters can regain their energy levels and prevent fatigue by taking breaks throughout the session.
Types of Breaks:
- Have a snack or beverage break (make sure to keep hydrated while skating)
- Take a warm shower or bath
- Lay down and breathe to relax
- Listen to soothing music
5. Stay Positive
Maintaining a positive attitude and outlook when ice skating can help reduce or prevent back pain. Staying focused and determined is important for success on the ice. Remember to keep a smile, stay relaxed, and remember to take a break if needed.
Positive Thinking Tips:
- Visualize yourself succeeding
- Remind yourself why you are skating
- Focus on the process and not the outcome
- Set realistic goals and challenges
People Also Ask
What are the common causes of back pain?
The most common causes of back pain are musculoskeletal issues such as muscle strain, ligament sprain, and joint dysfunction. Other causes of back pain include arthritis, scoliosis, disc problems, and even stress.
Is ice skating good exercise?
Yes, ice skating is a great form of exercise. The sport can help with strength, flexibility, balance and coordination. It is also low impact and a great way to get your heart rate up.
What type of shoes should I wear for ice skating?
It is important to wear a pair of well-fitted shoes for ice skating. This could be a pair of good athletic shoes, figure skates, or hockey skates. Make sure to get a proper fitting so your feet are comfortable and supported.
What is the best age to start ice skating?
It is best to start ice skating from the age of five and up. It is important to equip young kids with the proper attire and safety gear before they can skate.
How many calories does ice skating burn?
Ice skating burns around 500 calories per hour. It is a great cardiovascular and strength workout for anyone looking to lose weight or boost their physical fitness level.
Final Words
Ice skating is a fun and enjoyable activity that can be enjoyed by people of all ages. Proper preparation and knowledge of the risks associated with ice skating can help prevent back pain and other potential injuries. By following these five steps, you will increase the enjoyment of an ice skating session without worrying about potential back pain.