Skateboarding: returning after an injury

Risks and order of return

Landings and falls are frequent; resume on the flat, without tricks or jumps, then add simple moves.

Skateboarding: start with pushing and simple turns on a smooth surface, with protective gear. Jumps and tricks, which load ankles and wrists, come last.

Bringing the movement back in four stages

1. 1

   Balance on the board while standing still, full protective gear.

2. 2

   Pushing and rolling in a straight line, wide turns, braking.

3. 3

   Tighter turns, small slopes, first low ollies.

4. 4

   Skatepark, jumps, tricks and speed.

Common injuries in this sport

• Ankle sprainBegin with straight-line rolling, then add turns; avoid jumps before the last stage.
• WristKeep wrist guards on; limit tricks that land on the hands.
• Patellar tendon (jumper’s knee)Repeated landings load the tendon: cut down on jumps and take breaks.

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.

• Ankle eversion with band

  Seated, band around the forefoot, turn the foot outwards slowly then return over 3 seconds.

  To start: 3 sets of 15, slowly, once a day.

  Variations, mistakes and progression

  Easier

  No band, or a very light band.

  Harder

  Stronger band, then standing side steps with a band around the ankles.

  Common mistakes

  • Turning the leg instead of the ankle.
  • Letting the band snap back.

  Moving on

  When 3 × 20 is easy with the strongest band.

• 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.

• Small jump landing

  advanced

  Jump a few centimetres and land softly on both feet, knees in line, then hold 2 seconds. Advanced exercise.

  To start: 3 sets of 5 landings, twice a week, after a warm-up.

  Variations, mistakes and progression

  Easier

  Simply rise onto your toes and come down quickly, without leaving the floor.

  Harder

  Slightly higher hops, then on one leg, then sideways.

  Common mistakes

  • Noisy landing with stiff legs.
  • Knees caving in.

  Moving on

  When 3 × 8 landings are quiet, knees in line, with no discomfort the next day.

• Gentle wrist mobility

  Slow circles and flexion–extension of the wrist, arm supported, without forcing. 1 to 2 minutes.

  To start: 1 to 2 minutes, 2 to 3 times a day.

  Variations, mistakes and progression

  Easier

  Smaller range.

  Harder

  Bigger range, still without forcing.

  Common mistakes

  • Forcing at the end of the movement.
  • Doing it fast.

  Moving on

  This is a mobility exercise: keep it as a warm-up.

• Step-down landing

  advanced

  Standing on a 20 cm step, move one foot forward over the edge, drop off and land on both feet, knees bent and in line, quietly. Hold 2 seconds. Advanced exercise.

  To start: 3 sets of 5 landings, twice a week, after a warm-up.

  Variations, mistakes and progression

  Easier

  Simply step down and bend your knees as you arrive.

  Harder

  Higher step (30 cm), then add a small vertical jump straight after landing.

  Common mistakes

  • Noisy landing with stiff legs.
  • Knees coming together as you land.

  Moving on

  When 3 × 6 landings are quiet, knees in line, with no discomfort the next day: bring back your sport’s jumps, starting with short ones.

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.
• Board and wheels in good condition, flat grippy-soled shoes.
• A smooth surface free of grit; avoid ramps at first.