Inline skating: returning after an injury

Risks and order of return

Falls, speed and braking threaten wrists, ankles and knees; resume on a smooth, clear surface at low speed.

Inline skating: start on a smooth, flat surface with protective gear. Work on balance and braking before speed; avoid downhills at first.

Bringing the movement back in four stages

1. 1

   Balance in the basic position on a smooth surface, full protective gear.

2. 2

   Smooth travel, wide turns, braking.

3. 3

   Tighter turns, crossovers, small descents.

4. 4

   Speed, slalom, jumps or long tours.

Common injuries in this sport

• Ankle sprainStart by rolling in a straight line, then add turns and braking.
• WristKeep wrist guards on and learn to fall without catching yourself on your hands.
• Adductors and groinLateral pushes tire the groin: begin with short, slow glides.

Preparation exercises

• Single-leg balance

  Stand 30 seconds on one foot, knee slightly bent. Then with eyes closed, then on a cushion or unstable surface.

  To start: 3 holds of 30 seconds per leg, every day.

  Variations, mistakes and progression

  Easier

  One hand on a chair, or the tip of the free foot on the floor.

  Harder

  Eyes closed, then on a cushion, then throwing a ball against a wall.

  Common mistakes

  • Knee straight and locked.
  • Looking at your feet instead of a point ahead.

  Moving on

  When you can hold 30 seconds without putting the other foot down, as on the healthy side.

• Lateral band walk

  Band around thighs or ankles, knees slightly bent, take 10 steps sideways each way.

  To start: 3 rounds of 10 steps each way, every other day.

  Variations, mistakes and progression

  Easier

  Band above the knees, short steps.

  Harder

  Band around the ankles, deeper knee bend, or a stronger band.

  Common mistakes

  • Letting the knees cave in.
  • Swaying the trunk at each step.

  Moving on

  When 3 × 15 steps with the band at the ankles is easy.

• Clamshell

  Lying on your side, knees bent, feet together: open the top knee without moving the pelvis. Add a band later.

  To start: 3 sets of 15 per side, every other day.

  Variations, mistakes and progression

  Easier

  Smaller opening, no band.

  Harder

  Band around the thighs, then a 2-second hold at the top.

  Common mistakes

  • Rolling the pelvis back to open wider.
  • Going fast and feeling it in the back rather than the buttock.

  Moving on

  When 3 × 20 with a band is easy: move on to the side plank or band walks.

• Chair squat

  Sit down onto a chair then stand up slowly, range limited to what is pain-free, knees in line with the feet.

  To start: 3 sets of 10, 3 seconds down, every other day.

  Variations, mistakes and progression

  Easier

  Higher chair, hands on your thighs to help.

  Harder

  Lower chair, without touching the seat, then holding a weight against your chest.

  Common mistakes

  • Knees caving in.
  • Dropping onto the chair.

  Moving on

  When 3 × 12 is easy on a low chair, with no discomfort the next day.

• Ankle mobility at the wall

  Foot 10 cm from the wall, bend the knee towards the wall without lifting the heel, 10 repetitions.

  To start: 2 sets of 10, once a day.

  Variations, mistakes and progression

  Easier

  Foot closer to the wall.

  Harder

  Foot further away, keeping the heel down.

  Common mistakes

  • Lifting the heel.
  • Letting the knee drift inwards.

  Moving on

  When you reach roughly the same distance as on the other side.

• Skater hops

  advanced

  On one leg, hop sideways onto the other foot and land softly, knee bent and in line, hold 2 seconds, then go back the other way. Advanced exercise.

  To start: 3 sets of 6 hops (3 per side), twice a week, after a warm-up.

  Variations, mistakes and progression

  Easier

  Side step without a hop, holding your balance for 2 seconds each time.

  Harder

  Longer hops, then linked without a pause.

  Common mistakes

  • Landing with a straight leg.
  • Letting the knee drift inwards on landing.

  Moving on

  When 3 × 8 hops are stable and cause no discomfort the next day, equally on both sides.

The doses are starting points. Stay at 2 out of 10 discomfort at most, during and the next day; otherwise switch to the easier version or go back to the previous exercise.

Equipment and set-up

• Helmet, wrist guards, knee pads and elbow pads.
• Bearings and wheels in good condition, boots snug without pressing the ankle.
• Learn or review braking before resuming speed.