tag:blogger.com,1999:blog-56199882205833419762024-02-20T04:09:03.805-08:00Inlineskate Roller Skating SchoolInlineskate Holic Communityhttp://www.blogger.com/profile/17016482149652163245noreply@blogger.comBlogger2125tag:blogger.com,1999:blog-5619988220583341976.post-15729485157546942082021-05-03T08:24:00.003-07:002021-05-09T13:56:52.543-07:00Inline Skating Back Pain – Causes and Treatment<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><br /><p></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="354" src="https://www.youtube.com/embed/FVwpmTZsI0c" width="480" youtube-src-id="FVwpmTZsI0c"></iframe></div><br /><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. 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>
<p 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
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<h3>Stretches For Inline Skating</h3>
<p style="text-align: justify;">You’ll want to <b>lengthen and relax the back muscles</b>, so stretching before can help, but arguably stretching afterwards is more important. Lie on the floor and bring your knees into your chest. Keep your
shoulders flat on the floor, and roll your knees from side to side, this
should stretch the back. For the lower back begin on all fours and arch your back up, like a
cat would, then let it bend inwards also as a cat does. This is a
well-known yoga pose:</p><p style="text-align: left;"> <a href="https://inlineskateworld.com/inline-skating-back-pain-causes-and-treatment/">https://inlineskateworld.<span> com</span><span></span></a></p>Inlineskate Holic Communityhttp://www.blogger.com/profile/17016482149652163245noreply@blogger.com1tag:blogger.com,1999:blog-5619988220583341976.post-38227833891038969212021-05-03T08:18:00.004-07:002021-05-09T13:57:06.543-07:00Inline Skate Wheels – A Guide To Wheel Sizes And Wheel Hardness<p></p><p style="text-align: justify;">So you need a set of inline wheels. Maybe you’ve worn yours out,
maybe your skates have arrived and there’s no wheels! But which do you
get? Go to any skating website and there’s hundreds of the things all
different colours and sizes with weird numbers by them. What do you do?
This short guide will suddenly make you a pretend-expert on skating
wheels. So, what skate wheels do you need? Rollerblade wheels
vary on size (mm) and hardness (A rating). Aggressive skate wheels are small
and very hard (42 – 72mm, 88 / 90A), recreational and fitness wheels are large
and medium hardness (70mm – 90mm, 78 – 84A), speed skates are very large and medium
hardness (90 – 100mm, 78 – 85A), and hockey skates are medium and relatively
soft (72 – 80mm, 72 – 74 A).<span></span></p><a name='more'></a> <p></p>
<p> </p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="349" src="https://www.youtube.com/embed/HvJM3hgogPU" width="486" youtube-src-id="HvJM3hgogPU"></iframe></div><br /><p></p><p>That’s a pretty good summary actually, but a little bit of
explanation is probably need. Let’s work out what those numbers mean for
you… </p>
<h2>What Wheels Do I Get For Inline Skates?</h2>
<p style="text-align: justify;">Straight off the bat, if you’re looking to simply replace
your wheels with the same ones look on the wheels and see those two numbers? You
want to match those two numbers. If they’ve rubbed off the wheels, the maximum
size your skate frame takes should be written on the frame. There are two main things you have to know about wheels
before you choose them. And the great news is, the two features of wheels you
need to know about are written right on the side of the wheel. If you’ve got a skate
wheel handy, look along the side and you will see two numbers. These numbers
refer to the two important features:</p>
<ol><li>The size of the wheel – this is the number followed
by MM (millimetres)</li><li>The “hardness of the wheel – this is the number
with an A next to it</li></ol>
<p style="text-align: justify;">I will take these each in turn to explain why they matter to
your skating, and then afterwards go into the combination of hardness and size
you need for different types of skates, and different skating activities. By that
point, you should know all you need to have a go at buying some new wheels. The
other two points I’ll quickly mention now: the hub size (but they’re pretty
much all the same nowadays), the bearings (but you’ll have these anyway and
will need new wheels quicker than new bearings), and the material quality of
the wheel (this is basically how much money you spend, or how great the company
is). But really you just need to know the size and the hardness to make the
right choice. </p>
<h2>The Size Of The Wheel</h2>
<p style="text-align: justify;">Inline skate wheels <b>range from 50mm to 110mm in diameter</b>.
So this is 5cm (pretty tiny) all the way up to 110mm. As you can
imagine having different size wheels feels a lot different on your feet.
The really big ones will have you quite high off the ground and this
means you’ll have less stability. Imagine really tiny wheels versus
standing on a high pole and you’ll get the idea. Your ankles have
further to move and it’s a bit harder to balance. </p>
<p>The reason there are so many different size wheels – 55, 60, 70, 80,
90, 100, 110 (and the ones in between with 5s on the end) – is because <b>as you change the size of the wheels they become suited for different types of skating</b>. </p>
<p style="text-align: justify;">The biggest difference is speed. <b>Big wheels are faster</b>.
Now, other features like the bearings you have on your skates will also
impact this, but it’s basically true all the time – the bigger the
wheels, the faster you’ll go. Speed skaters have really big wheels.
Often three of them to maximize the size that can fit beneath the boot,
and also having three helps with maneuverability as well. Having four
big wheels of the same huge size is possible, they will then extend
further out the front and the back of the boot and end up meaning
turning is a little more difficult. Imagine the difference between
turning on a pair of big skis and your skates. </p>
<p>Another point: smaller wheels have less polyurethane and so
wear out quicker, and larger wheels are generally more expensive. </p>
<p>So what size should you have?</p>
<p>80mm. </p>
<p style="text-align: justify;">There, I said it. Well, the truth is these are the standard size
wheels for recreational skates. These could also be used for freestyle
skates which you use for slalom (which have a harder boot typically),
these are not for aggressive skates (which have smaller wheels around
54mm to 72mm and sometimes only two wheels), and these not speed skates
which have bigger wheels (like 110mm). </p>
<p style="text-align: justify;">Actually, the true answer is <b>it depends on your skates</b>,
and your skating proficiency. We can cover that in more detail below.
Please don’t go out and randomly buy 80mm wheels without checking the
below to check what your particular skates actually need…</p>
<h2>The Hardness Of The Wheel</h2>
<p style="text-align: justify;">Hardness is the A number. This stands for durometer. And this ranges
from 68A to 90A . The scale actually goes from 1 – 100 but that’s the
range within skate wheels (the scale measures hardness of anything).
You’ll want a soft wheel generally indoors, and harder wheels outdoors.
Softer is slower. Harder is faster. Higher the number, harder the wheel.
</p>
<p style="text-align: justify;">So if you have a really soft wheel, it’s going to change shape when
you put weight on it. Not really in the sort of way you can see, but at
the micro level that’s what’s happening. As it changes shape, basically
getting squashed underneath you, it puts more of its surface onto the
ground increasing the friction and essentially giving you more grip. Of
course with more friction and surface area, you go a bit slower too.
We’re talking minute differences here but that’s what’s happening. </p>
<p style="text-align: justify;">A harder wheel meanwhile will have less change in shape,
keeping less of its surface area on the floor, providing slightly less grip,
but allowing for greater speed. It will also slide more easily. If you wanted
to go out and do a bunch of powerslides having a hard wheel would help. </p>
<p style="text-align: justify;">A softer wheel also, like the difference between rock and
cheese, will break away more easily, so small tiny parts you can barely see
will rub away as you use it, especially over coarse ground like pavement. So having
a softer wheel outside means it will not last as long. And if it’s really soft
it might not last long at all. However, if you’re inside on a lovely smooth
surface then having a really hard wheel is going to mean you’re going to slip
all over the place and it might be difficult if you’re not a pro to skate well.
So, on a surface like that a soft wheel is going to be better for you. Hockey
skates have slightly softer wheels. </p>
<p style="text-align: justify;">Also, someone who wants to do the exact same type of skating, say
indoors on a lovely smooth surface all the time, for ten hours a week
exactly, but they’re twice the weight of their friend who does the same
skating, they’ll want a softer wheel on the scale of hardness, but
probably up a hardness number up from their lighter friend. This is
because obviously their weight is pushing down on the wheel as well,
meaning it changes shape a tiny bit and wears out a tiny bit more. </p>
<p style="text-align: justify;"><b>Nothing below an 82A hardness or higher for outdoor</b>.
Below that is 80A, for indoors. For 190lb skating, skating an 82A
hardness, is not the same as someone who’s 150lb. so remember that your
weight does matter. </p>
<p style="text-align: justify;">Sometimes FIRM and XFIRM are used instead of durometer. The
higher the number the harder the wheel. Hard wheel is more durable and last
longer but you’ll feel the bumps. </p>
<p style="text-align: justify;">Worth noting though that hardness is not everywhere when it
comes to speed, because these ratings only measure the hardness of the outer
core part. </p>
<h2>What About The Hub?</h2>
<p style="text-align: justify;">Refers to the centre part of the wheel where the bearings reside,
there’s two basic sizes, there’s a microhub and a standard hub. The more
current models only have standard hub, only old ones have the microhub.</p>
<h2>When Should I Get New Wheels For My Inline Skates?</h2>
<p>There’s only a couple of reasons really:</p>
<ul><li>Wheels are worn down one side. Or they could be
worn down both sides if you’ve been rotating them around. </li><li>You want to get better performance by changing
the wheel size of hardness. </li><li>You want to change the colour so you look cool
(technically you could have this reason too)</li></ul>
<h2>Different Wheels For Different Types Of Skating</h2>
<h3>Aggressive inline skating wheels</h3>
<p style="text-align: justify;">Aggressive inline skating favours control, the ability to
accelerate quickly and room to grind along rails, over speed over long distances.
So the wheels are small, hard, and have a flat profile much like skateboard
wheels do. </p>
<p style="text-align: justify;">These are <b>54mm and 59mm</b>, but nowadays some are skating on slightly larger as well, <b>up to 72mm</b> in size. The hardness is always around <b>88a or 90a</b>. These wheels are short, wide with a rounded profile and a solid core. </p>
<p style="text-align: justify;">People sometimes put smaller wheels or no wheels in the
middle to help them grind, but this is going to mean it’s harder to actualy
skate around because you don’t have all four wheels helping you gain speed,
more effort and energy on your part. </p>
<p style="text-align: justify;">You can have really small rocker wheels which are for the
inside two wheels which people sometimes have to help them grind, these can be
around 45mm – 49.5 mm. </p>
<h3>Recreational skating wheels</h3>
<p style="text-align: justify;">Recreational skates are between <b>70mm and 78mm</b> wheels, and they have hardness between <b>60A and 80A</b>.
That’s because they’re outside and you want to go fast, but you’re not
going crazy and odnt want to be so high off the ground so as to lose
stability. They’re basically all purpose really. </p>
<h3>Freestyle skate wheels</h3>
<p style="text-align: justify;">So these are the skates you can both skate around the city just like
recreational, but you’ve better upgrade abilities via the frame and you
can fit bigger wheels if you want, and these are the ones you see being
used in slalom through those little cones. Slalom can be between <b>72 – 80mm</b>, average height and rounded for manoeuvrability, whilst also maintaining grip. </p><p style="text-align: justify;"><span style="font-size: xx-small;"><a href="https://inlineskater-indonesia.blogspot.com/2021/04/often-winner-of-roller-skate.html">https://inlineskater-indonesia.blogspot.com/2021/04/often-winner-of-roller-skate.html</a><br /><a href="https://inlineskater-indonesia.blogspot.com/2021/04/wheeling-lampungs-efforts-to-introduce.html">https://inlineskater-indonesia.blogspot.com/2021/04/wheeling-lampungs-efforts-to-introduce.html</a><br /><a href="https://inlineskater-indonesia.blogspot.com/2021/04/speed-skates-vs-regular-skates-whats.html">https://inlineskater-indonesia.blogspot.com/2021/04/speed-skates-vs-regular-skates-whats.html</a><br /><a href="https://inlineskater-indonesia.blogspot.com/2021/04/the-best-roller-blades-according-to.html">https://inlineskater-indonesia.blogspot.com/2021/04/the-best-roller-blades-according-to.html</a><br 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<h3>Fitness skating wheels</h3>
<p>So this is getting a bit more serious so you should be good by this point, able to deal with bigger wheels. <b>76 – 90mm</b>
for serious fitness skating, along with this taller height they have a
slightly thinner profile and are made for more distance. </p>
<h3>Speed skates</h3>
<p>Now you’re getting into big territory. With between <b>90mm and 110mm</b>, the smallest wheels are as big as the biggest fitness skate wheels. These are thin and more tapered for speed. </p>
<h3>Hockey skates</h3>
<p><b>72mm and 80mm</b>, and <b>72A – 74A</b> for maximum grip and maneuverability </p><p style="text-align: justify;"><a href="https://inlineskateworld.com/inline-skate-wheels-a-guide-to-wheel-sizes-and-wheel-hardness/">https://inlineskateworld.com </a><br /></p>Inlineskate Holic Communityhttp://www.blogger.com/profile/17016482149652163245noreply@blogger.com1