Skating: returning after an injury

Risks and order of return

Lateral balance and pushes load hips, adductors and ankles, with a risk of falling; resume with slow free skating, no jumps or tight turns.

Skating: simple skating and stopping first. Jumps, spins and accelerations come back gradually, with an adductor warm-up.

Bringing the movement back in four stages

1. 1

   Balance and slow movement on the ice, with protective gear.

2. 2

   Smooth skating, wide turns, stopping.

3. 3

   Tighter turns, crossovers, faster skating.

4. 4

   Speed, jumps, figures or team play.

Common injuries in this sport

• Ankle sprainChoose well-supported skates and start in a straight line, no jumps.
• Adductors and groinReduce push range and avoid wide strides at first.
• Hip and gluteus medius (tendinopathy)Alternate support legs and work the glutes before tight turns.

Preparation exercises

• 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.

• Squeeze ball between knees

  Lying with knees bent, squeeze a ball or cushion between the knees, hold 5 seconds. 10 repetitions.

  To start: 10 squeezes of 5 seconds, once a day.

  Variations, mistakes and progression

  Easier

  Squeeze at half strength.

  Harder

  10-second holds, then with the ball between the ankles, legs straight.

  Common mistakes

  • Lifting the buttocks off the floor.
  • Squeezing suddenly: build up force gradually.

  Moving on

  When you can squeeze hard for 10 seconds with no groin discomfort.

• 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.

• 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.

• 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.

• 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

• Skates well fitted, blades sharpened and laces snug above the ankle.
• A helmet and wrist guards if you feel unsure.
• Good ice or rink conditions, moderate crowding.