This will be a big one simply because of how the knees take a brutal beating in the daily life of a skater, and how many issues could be responsible for experiencing knee pain; especially in skating.
Skating is brutal on the knees and the simple act of bending (knee flexion) and straightening (knee extension) is the basis of everything we will do on a skateboard. Add to this the constant impact taken from bailing from tricks, landing tricks, and even just pushing around, it’s no wonder skaters are always complaining about knee pain.
Example of knee flexion (bending) and knee extension (straightening)
It’s important to note when talking about our knees, so much can effect our perception of pain in the area including the surrounding muscles, tendons and nerves, or even pain being caused from further up and down the chain, such as instability at the feet, hips or torso. A problem in any one of these could give the perception of or lead to pain at the knee. Here’s an example:
Instability at the hip when skating can cause one hip to kick out to the side, placing the knee in a bad position down the chain. This causes irritation at the knee as the ITB is forced to work overtime, correcting the placement of the knee to counterbalance and rectify the lack of stability at the hip.
This is why it is important to look at the bigger picture: When we expand our line of thought to the broader picture of mechanics of, not just the knee but also, the muscles and joints surrounding the knee that have potential to cause irritation, we can understand the system as a whole and the context of the pain relative to the positions and movements expressed on the board.
Another common mistake when dealing with knee pain is finding temporary solutions to immediately get people out of pain, rather than fixing the cause and keeping them out of it. Often, stretching, foam rolling, and mobility work come under these temporary solutions, leading to skaters returning to the board too soon and constantly looking for new pain relief when the pain returns. This can then cap your skating with a limit of potential because, as your skating skills increase, so do the forces being placed on the joints and the muscles that are causing the pain.
So how do we deal with this properly?
Your greatest pain reliever from skate-based pain will be filling the missing pieces of the puzzle: Mobility, stability, and strength. Developing these characteristics of movement can be the key to eliminating pain for good.
Most importantly, building strength off the board allows us to deal with the forces being placed on the knee on the board. This lifts our ceiling for potential whilst minimising off-board training time and allows us to scale up our skills pain-free.
Let’s get started:
This program is split into 3 components:
Mobility – This is how we get you out of pain, restore range of motion at muscles and joints to allow you to move pain-free again.
Stability – This is where we explore these new ranges of motion and create stability in the whole structure; the knee and everything that surrounds and affects it.
Strength – This is where we eliminate knee pain for good. Building strength allows us to tolerate the forces being placed on the knee when we skate so we don’t continue to tighten up.
Your Mobility Program can be performed every day and before your Stability/Strength exercises.
| Order | Exercise | Sets | Reps | Rest | Load |
| A1 | Mobility Ball: Hamstrings | 1 | 1-2 mins | – | BW |
| B1 | Foam Roller: ITB | 1 | 1-2 mins | – | BW |
| C1 | Foam Roller: Quads | 1 | 1-2 mins | – | BW |
| D1 | Foam Roller Adductors | 1 | 1-2 mins | – | BW |
| E1 | Couch Stretch | 1 | 1 min | – | BW |
The Stability/Strength focused day can be performed every second day:
- With differences in pain and skill levels it would be impossible to choose a single lunge or hamstring exercise for everyone that would work. As a way around this you are going to use the Skateboard Strength Instagram page and Youtube video to find your variation of each exercise and insert it in the D1, D2 and E1 (Hops) boxes.
Choose 1 of each variation that suits your level and when you can complete the sets and reps given you can then move on to the next challenge in variation.
| Order | Exercise | Sets | Reps | Rest | Load |
| A1 | Hip Airplane | 3 | 6 | – | BW |
| B1 | Banded Step Downs | 3 | 10-12 | – | BW |
| C1 | Tib Anterior Raise | 3 | 10-12 | – | BW |
| C2 | Hamstring Curl Pulse | 3 | 20-40 sec hold | – | BW |
| D1 | Choose lunge Variation | 3-4 | 6-10 | 30secs | Loaded |
| D2 | Choose Hamstring Variation | 3-4 | 6-10 | 30secs | Loaded |
| E1 | Choose Hops Variation | 3 | Follow video recommendations | BW |
Full break down of all exercises can be found on the youtube clip here: https://youtu.be/KYYHwJ4NQXc
Find Your Lunge: https://www.instagram.com/p/CUqWw0zBazI/?utm_medium=copy_link
Just remember if you have gotten to the stage where you’re feeling acute knee pain it is most likely due to months or even years of trauma. This didn’t happen overnight and so the solution to get you out of it might not happen overnight either. In the initial stages the more you can perform this program as recommended, the faster you will experience results – so stick with it.
Hopefully this program can now not only provide you a blueprint to relieving your skate-related knee pain, but also keep it away. Lift your ceiling for potential of what you can do on the board without having to constantly be sacrificing your knees and continue skating well in to your latter years.
We cover all these exercises and more taking a full body approach in a skate specific 16 week program fully interactive guide with the SS Fundamentals Program so be sure to check it out here: https://skateboardstrength.com/fundamentals/
FAQs
Knee Pain for Skateboarders – Skateboard Strength? ›
Tendonitis and sprains — Tendonitis and sprains in the feet, ankles, and knees are common due to overuse and pressure placed on the feet while skateboarding. There is usually localized pain, swelling, and stiffness. A sprain will occur suddenly while tendonitis often develops over time.
How do you strengthen your knees for skateboarding? ›- March in place (30 seconds)
- Lunges (15 reps each side)
- Lateral lunges (15 reps each side)
- Skater squats (15 reps)
- Step ups (15 reps)
- Prone hamstring curls (15 reps each side)
- Russian hamstring curls (10 reps)
- Calf raises (15 reps)
Tendonitis and sprains — Tendonitis and sprains in the feet, ankles, and knees are common due to overuse and pressure placed on the feet while skateboarding. There is usually localized pain, swelling, and stiffness. A sprain will occur suddenly while tendonitis often develops over time.
Is skating hard on the knees? ›Ice skating can be a lot of fun, but it can also lead to knee damage. This happens when you do something that is too hard or too much for your knees and they don't have time to adjust properly. The most common type of knee injury during ice skating is the ACL and MCL, which are both ligaments in your knee.
Can weak knees be strengthened? ›You don't have to do a lot of exercises, just consistent, low intensity is good enough to maintain knee strength. General knee strengthening exercises build quadriceps, hamstrings, gluteus and calves (the surrounding muscles) to improve knee strength, joint stability and support.
What is skaters knee? ›PFPS is an overuse injury that occurs over time, and many figure skaters do not even know they have it until their knee hurts so badly it interferes with their skating. Repeated jumping often causes this condition.
What is the most common knee injury in skateboarding? ›ACL and MCL injuries are sighted as the common types of knee injuries. Weak foot posture, such as flat feet, can increase the risk of injuries in skateboarders.
Should I bend my knees when skateboarding? ›Stand on your board, with your feet at right angles to the deck. Bend your knees so that you stay both stable and flexible. To practice finding the correct position, bend and straighten your knees, keeping your feet flat. Stay as flexible as possible.
How can I protect my weak knees? ›- Move. Your joints thrive on movement—the continuous movement of an active lifestyle keeps your joints well lubricated. ...
- Lose weight. ...
- Hydrate. ...
- Good eats. ...
- Try turmeric. ...
- Rest. ...
- Breathe. ...
- Balance.
For those looking to exercise regularly but suffering from chronic joint pain, roller skating may be an excellent option to consider. Compared to more mainstream forms of exercise like running or jogging, roller skating is a great alternative, as it provides the same aerobic benefits while causing less joint pain.
Can I skate without an ACL? ›
Sadly, unlike the MCL and meniscus, when your ACL is ruptured it doesn't heal without reconstructive surgery. However, this isn't always the case and some people can actually get away without having an ACL at all, and even manage to skate without one!
How do skaters fall and not get hurt? ›Tuck your elbows and head in. Landing on your butt, your back, or your stomach will hurt a lot less than landing on your head. Knee and elbow pads, a helmet, and a mouth piece can protect the areas that you don't want land on. Some skateboarders try to tuck and roll as they fall.
Is skating one of the hardest sports? ›Finally, according to Top End Sports, the top 10 hardest sports in the world in reverse order are freestyle wrestling, horseback riding, bull riding, water polo, figure skating, motocross, swimming, gymnastics, boxing, and rugby, landing at number one.
Can you heal weak knees? ›Physical therapy and rehabilitation programs are found to be effective in the treatment of knee disorders. Regular physical therapy can help reduce the overall pain intensity and discomfort associated with knee weakness and improve the range of motion and strength of the quadricep muscles.
Can you strengthen knee ligaments? ›Lie on your back with one knee bent and the other straight out on the floor. Tighten the thigh muscles of your straightened leg and lift it up about 12 inches. Hold this position for two or three seconds and lower your leg gradually. Repeat 10 to 15 times for each leg.
What foods strengthen your knees? ›- Seeds and Nuts. Seeds and nuts are packed with healthy Omega-3 fatty acids known to fight inflammation and help reduce it in your connective tissue and joints. ...
- Coldwater Fish. ...
- Fruit. ...
- Cruciferous Veggies. ...
- Beans and Lentils. ...
- Olive Oil. ...
- Whole Grains. ...
- Root Veggies and Garlic.
There can be any number of reasons why you would go weak in the knees – fatigue, hunger, dehydration, problems with your thyroid gland, or your blood sugar levels.
Do squats strengthen knees? ›The squat is a multi-purpose knee strengthening exercise that targets the quadriceps, hamstrings, and buttocks.
Why do skaters punch their legs? ›Why do figure skaters hit their legs? To wake up their legs (just like Olympic swimmers) and to remind themselves to focus.
What is a floating knee? ›Floating knee is a flail knee joint resulting from fractures of the shafts or adjacent metaphyses of the femur and ipsilateral tibia. [1, 2] Blake and McBryde initially described this injury, which is generally caused by high-energy trauma.
What sport has the highest knee injury rate? ›
Nationally, athletes are most likely to injure their ACL playing soccer than any other sport.
What is the rarest knee injury? ›Dislocated knee joint: A rare injury that needs a large amount of force to take place. It's very serious and demands immediate medical attention, however.
What sport has the most meniscus tear? ›Sports such as football, tennis, and basketball involve a high risk of developing meniscal tears. They often occur along with injuries to the anterior cruciate ligament, a ligament that crosses from the femur (thighbone) to the tibia (shinbone).
Is it better to keep knees bent or straight? ›Rather than holding ourselves in a stiff, upright posture, Maureen suggests a more neutral stance. Knees should be “soft” and not locked. Locking your knees forces the pelvis and chest to be pushed out, which causes undo stress on the lower back. It is also difficult to maintain proper balance in an unnatural posture.
Is it better to bend over or kneel? ›Always be sure to bend at the hips–not the low back. Most people believe bending their knees will ensure a safe lift, but this form alone can still lead to a back injury. The most important tip is to bend the hips and keep the upper body upright as much as possible, pointing forward.
Does stretching improve skateboarding? ›The type of stretching you want to do before you skate is dynamic stretching - stretching that uses movement to stretch a muscle. This type of stretching increases power, endurance, coordination, vertical jump height and balance, amongst other things.
What vitamins help weak knees? ›These nutrients include glucosamine, chondroitin, MSM, bromelain, collagen, vitamin C, vitamin D, and omega-3 fatty acids. All of these nutrients help reduce pain and inflammation. You can even take supplements like curcumin (turmeric) and vitamin C before bed to improve joint function.
At what age do knees start hurting? ›The most common cause of knee pain can hit you in your 30s as easily as it can in your 60s and 70s. Orthopaedic surgeon Robert Nickodem Jr., MD says osteoarthritis, or “wear-and-tear arthritis,” is the most common cause of knee pain – and the most common form of arthritis.
How can I repair my knees naturally? ›Stretch as often as possible. A simple stretch can help prevent stiffness in your joints and lubricate and nourish the cartilage with synovial fluid. Stretch exercises like yoga and pilates can help alleviate the symptoms of osteoarthritis and also strengthen your muscles to prevent further joint injury.
What activities should I avoid with bad knees? ›High-impact exercises can further injure painful knees. Avoid jarring exercises such as running, jumping, and kickboxing. Also avoid doing exercises such as lunges and deep squats that put a lot of stress on your knees. These can worsen pain and, if not done correctly, cause injury.
Is skater squat hip or knee dominant? ›
The skater squat is a variation of the squat that is neither hip-dominant nor quad-dominant. It engages both muscle groups to a great extent but also engages the core to keep the trunk upright and braced.
Do squats help with skating? ›Why are squats so important? Because done properly, they strengthen your quads and glutes, making it possible for you to get into the low skating position, necessary for generating power and speed.
What is the unhappy triad of the knee? ›The unhappy triad, also known as a blown knee, refers to a sprain injury which involves 3 structures present in the knee joint. These structures include; anterior cruciate ligament (ACL), medial meniscus and tibial (medial) collateral ligament.
What exercises to avoid with no ACL? ›- Excessive weight-bearing before your body is ready. Early in the recovery process, perhaps even immediately after surgery, a doctor or physical therapist may instruct you to put some weight on the injured leg. ...
- Walking without support too early. ...
- Full-range open-chain knee extension.
In the absence of an intact ACL – even when no other injury is present – the menisci (pads of cartilage that cushion the bones that meet at the knee joint) have a higher risk of injury. If a tear forms in one or both menisci of the knee, pain and swelling may occur.
What hurts knees the most? ›The most common causes of knee pain are related to aging, injury or repeated stress on the knee. Common knee problems include sprained or strained ligaments, cartilage tears, tendonitis and arthritis.
What sport gets the most strain on your body? ›"Obviously high-energy contact sports such as rugby and football (soccer) have the highest risk of injury," he says. "This is because of the huge strains put through the body, not just in contact situations when we see dislocations and bone breakages, but when repeatedly cutting and changing direction at full speed.
What is the easiest sport on your body? ›Running is easily the most accessible and easiest sport to play. All you need is a good pair of running shoes and your good to go. There are no rules in running, but that's what makes running so free-form and fun.
What is the most common injury in skating? ›The most common skating injuries are contusions or bruises, typically to the part of the body that takes the hardest landing during a fall. This is often the knees, the hands and wrists, or the bottom.
Why do skaters bend their knees? ›More knee bend (flexion) allows your centre of gravity (CoG) to be lower (increasing your balance), while providing you the potential for a longer stride resulting in more power.
Why do skaters not get dizzy? ›
Although they occasionally tumble upon landing, figure skaters mostly spin through the air without losing their balance. That's because they have conditioned their bodies and brains to quash that dizzying feeling, experts say.
What is the toughest sport mentally? ›Swimming
It may be surprising to most people that swimming is number 1 in the list of the most mentally challenging sports in the world. Many professional swimmers fall into a 7-day self-sabotage cycle. This is a period where they may doubt themselves and grow continuous stress on themselves.
- Marathon running.
- Ultra-marathon running.
- Cross-country running.
- Trail running.
- Road racing.
- Gravel biking.
- Mountain biking.
- Canoeing & rowing.
extreme sports, also known as action sports or alternative sports, sporting events or pursuits characterized by high speeds and high risk. The sports most commonly placed in this group are skateboarding, snowboarding, freestyle skiing, in-line roller-skating, street lugeing, and BMX and mountain biking.
Should you bend your knees when skating? ›One of the most important areas in skating is a deep knee bend. This is a skill no matter what size, strength or speed an athlete is, he/she can get better at. The skater is in control of whether or not they stand straight up and down or are able to have flexible, soft knees in a deep knee bend position.
Why do skaters squat? ›Skater squats give high levels of intramuscular activation with each rep, which means they can recruit many motor units needed for stability and strength. They are also naturally joint- and low-back-friendly, which every strength coach should have highlighted for their programs.
What sport is best for bad knee? ›Perhaps the best sport for damaged knee joints is swimming. This exercise puts minimal pressure on your joints. If you need more competition, consider joining a swim team or trying water polo. You'll be benefiting other aspects of your health too.
Does bending your knees make you more athletic? ›To recap, bending the knees are so important because of the stability factor plus the advantage of moving quicker as an athlete.
Why do my knees bend inward when skating? ›Having your knees collapse inward can indicate that your inner thigh muscles are overworking and your glutes are under working. The constant tightness and contraction in your inner thigh brings your knees in and your glutes don't have the strength to counterbalance it.