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                         Skating Injuries Injuries

Whether you are skating fast or standing still, you can get an injury-from fractures or dislocations to more serious injuries to the head-if you do not follow the rules of the sport.

The key to remember is that many inline skating injuries are preventable if you follow these safety tips:

  • Learn the basic skills of the sport particularly how to stop properly, before venturing into traffic

  • Wear a helmet, wrist protectors and knee and elbow pads

  • Always put on protective gear before putting on your skates

  • Perform warm-up exercises before and after skating

  • Obey traffic signals, stay at the right side of the road and don't weave in and out of lanes

  • Avoid skating in crowded walkways

Skate boots always must fit properly. Here are some tips you can use when purchasing inline skates:

  • Don't buy boots that put too much pressure on any area of your foot; the pressure can cause blisters.

  • Choose the boot size at the end of the day or after training, when feet will be at their largest.

  • When selecting the size of the boot, wear the same type of sock that will be worn when skating.

  • Kick both feet into the back of the boots before buckling and skating.

  • Be certain the heel doesn't move up and down in the boot during skating

 

Injuries
 
   Many of the injuries sustained while skating happen as the result of a fall.
   The second most common injury is a bruised body. Bruises very rarely result
   in complications, although if you keep on falling the same spot you may
   think about getting padding or similar protective equipment.
 
   Occasionally a fall can result in a more serious injury. In these cases, the
   standard  treatment  is RICE (Rest, Ice, Compression, Elevation) and a
   compulsory visit to the doctor if the pain is intense or you suspect a
   fracture.With some luck, the injury will not keep you off the ice during the
   whole or part of the recovery period, but be cautious and do not do things
   that might aggravate the injury. Pain is usually a good indicator that you
   are  overstepping  the boundaries. If doing something causes pain or a
   worsening of the pain, don't do it!
 
   In addition to accidental injuries, skating can, under certain conditions,
   cause or aggravate overuse injuries.
 
   Concussion
 
   The potentially most sinister type of injury is a concussion. Always try to
   tuck your head when falling so you don't hit it, but if you do and you
   either suffer a period of unconsciousness or are dizzy or disoriented after
   you get up, get off the ice and have someone drive you to a doctor. This is
   not  something  you should take lightly. Chances are it's nothing, but
   evaluation,  close monitoring and timely reaction greatly minimize the
   consequences if it's something serious - why take a risk?
 
   Arm injuries
 
   Arm injuries in general can mostly be prevented by NOT putting your arms out
   to catch your falls. Of course, if it's a choice between your face and your
   arm and you must put your arm out, be sure and do it with a bent elbow. If
   you fall backwards with an outstretched arm you are likely to injure your
   wrist. This is one of the most common injuries for skaters. With some luck,
   the injury is just a sprain. A sprained wrist feels sore, particularly when
   pressing it, and may swell somewhat. The pain decreases gradually and is
   gone after a few days or a couple of weeks.
 
   If you experience severe pain and the wrist swells up or if you notice
   bruising you should get an x-ray to rule out a fracture. Although the two
   bones in the forearm (radius and ulna) are the most likely to break, you can
   also  fracture  the small bone in the wrist just behind the thumb bone
   This  is usually a hairline fracture and hard to see with 
    x-rays.If the pain persists after two weeks have the wrist x-rayed again (by
   then the fracture will have started to heal and will actually be easier to
   see. A navicular fracture should be properly diagnosed, because it can lead
   to chronic pain and disability in the wrist if untreated.
 
   Knee injuries
 
   Landing your knee when you fall, although quite painful, has often no worse
   consequences than a bruise. If you hit your knee, get off the ice, put ice
   on the knee and put your foot up. You want to apply the ice for 20 minutes
   and  be sure and keep a piece of cloth between the ice and the skin to
   prevent frostbite.
 
   In some rare cases, a hard blow to the knee can be a cause of misalignment
   of the knee cap, which in turn can lead to chronic knee pain by wearing down
   of the cartilage. This condition is known as "chondromalacia patellae". Most
   often, the misalignment of the knee is caused by an strength unbalance
   between the inner and outer thigh muscles. The hip configuration can also
   contribute to this problem (and it is a reason why it affects women more
   frequently than men). The best cure and prevention is off-ice exercises
   which strengthen the leg muscles, particularly the inner quads.
 
   If you twist the knee (for instance on a bad jump landing or spin entry) you
   can  hurt  the  knee ligaments. Frequently the damage is to the medial
   collateral  ligament  (MCL).  A  sprain or rupture of this ligament is
   characterized by pain on the inner side of the knee and possibly, a feeling
   of instability on the knee. Although complete rupture of the ligament could
   keep you off the ice for weeks, this type of injury usually heals well with
   a combination of rest and physiotherapy. On the other hand, damage to the
   Anterior Cruciate Ligament (ACL) (at the front of the knee below the knee
   cap) often requires surgery. A tear of the ACL can sometimes be recognized
   by the knee "giving out" when putting weight on it. Your doctor may order a
   MRI scan to confirm the diagnostic and rule out cartilage damage.
 
   Paradoxically, it is probably easier to sprain your knee practicing jumps
   off-ice than on the ice, because on an unchecked landing your foot is more
   likely to stick to the floor while you upper body continues to rotate,
   putting lots of torque on the knee. To avoid this, never "stick" a landing
   on the floor, but do a little hop as soon as you feel your toes touching the
   floor; even better, land on two feet.
 
  Foot injuries
 
   Probably the most common cause of foot pain is boots that are laced too
   tightly over the instep. The lacing should be snug but not so tight as to
   cut off circulation or pinch the foot. If your boots feel too tight (e.g.,
   at the ball of the foot) even when the lacing is loosened, the boots may be
   just too small for you. Have the fit checked at a competent skate shop.
 
   Many skaters (especially beginners) have a tendency to clench their toes
   while skating, which can cause the foot to cramp. This problem can also be
   caused or aggravated by boots that are too loose, keeping your weight too
   far forward on the blade.
 
   Another cause of foot pain is either excessive tightness or tendinitis of
   the Achilles tendon. You can do "wall push-ups" to stretch this tendon:
   stand about 3 feet from a wall and lean forward against it, keeping your
   feet flat on the floor. You can also do a lunge stretch, keeping your weight
   on your rear foot with the heel on the floor and the toe pointing forward.
 
   A common foot ailment that afflicts skaters is called "plantar fasciitis",
   and it's a form of tendinitis that affects the bottoms of the feet. Typical
   treatment  includes  resting the feet, anti-inflammatory drugs such as
   ibuprofen, and custom orthotics to provide more support for the foot.
 
   Bumps on feet
 
   Many of the foot injuries suffered by skaters are often a consequence of
   breaking in a new pair of skates or lace bite. Bumps on the feet (bunions,
   cysts, bursitis or callus formation) and accompanying pain are a common
   reaction to pressure and continuing distress to underlying tissues, tendons
   or nerves. If you are lucky, the pain will go away as you break in the boot
   (although sometimes the bumps stay). However, it is better to use protective
   padding or have the boot punched out at the earliest sign of discomfort.
   This will benefit both your feet and your skating.
 
   Malleolar bursitis is characterized by painful inflammation and swelling on
   the medial protruding ankle bones. If you suffer from this, you can try
   stretching out the boots at the sides by placing golf balls or a similarly
   hard object (baby food jars and walnuts are other suggestions) by the ankle
   area  inside the boots and leaving them laced tightly overnight. While
   skating, you can prevent this problem by protecting your ankles with silicon
   sleeves (like Bunga Pads). Once the condition flares up, it is better to use
   padding  around the ankle bone rather than on top it, in order to keep
   pressure off the bump as it heals.
 
   For many of the above mentioned foot problems, any time you take off of
   skating will probably make the healing faster.If you really want to give
   your feet ultimate treatment, soak them in a very warm (even hot) bath for a
   half an hour occasionally. Try once/twice a week. Improving your circulation
   in this manner will facilitate your body's process of returning your feet to
   their original condition.
 
   Of course, it will help if you can also identify and solve the primary cause
   of the problem, whether it is the boot fit, on- or off-ice exercise or
   other. If the problem persists for weeks or gets worse, you should stop
   skating and consult a podiatrist or sports medicine specialist. You can risk
   serious damage to your feet otherwise.

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