Expert Inline Speed Skating Advice
QUESTION
I recently bought a set of (inline) racing skates and enjoy the additional speed they give me over my 4-wheel skates. However, I have been having problems with my back when skating even for 10 minutes. I suffer so much that I have to stop, yet I can cycle or jog with no problems. Do you have any advice for how to reduce or eliminate this problem?
ANSWER
Welcome to the wonderful world of inline speedskating. First off, let me say that you are not the first skater to have this experience. Dealing with and working through back discomfort can almost be viewed as a right of passage. I don't know any skaters who have not experienced back pain at some point. However, there is usually light at the end of the tunnel.
Some skaters suffer from a clinical back problem, or the pain is the result of a previous injury to the back and/or supporting musculature. For these individuals, living with some sort of back discomfort is, unfortunately, part of the game. For the most part, however, back discomfort during skating is nothing more than the body reacting adversely to a new mode of physical stress. Either way, there are things than can be done to reduce, or even completely eliminate, back pain.
1) Stretch. Then stretch some more Flexibility and range of motion are far more important than most people realize even for speedskaters who do not necessarily require an extreme range. Aside from the benefit of reduced musculo-skeletal injury, improved flexibility in the hip, thigh, and trunk region can go a long way towards improving skating posture and, ultimately, pain. The more important muscles in question are those of the hip flexor group (psoas, iliopsoas, quadriceps), and hamstring muscle group. Because these muscles have one point of attachment on the pelvis, their range of motion (or lack of) can have adverse affects on hip, trunk, and pelvic motion and stability. Tightness, injury, or poor range of motion in one or more of these muscle groups can limit such motion, resulting in a heightened level of muscular tension in the trunk support muscles – lower back in particular. During skating, the trunk muscles should be as relaxed as possible. Get into the habit of performing regular stretching exercises on a daily basis, as well as before and after every workout. Be sure to maintain the stretched position for at least 20 seconds, and do not overstretch the muscles. Avoid rapid, bouncing movements, and instead emphasize a slow, gradual, and progressive stretch of each muscle.
2) Improve trunk & abdominal strength When we move through space, the antagonistic (opposite) muscles of the trunk (namely, the abdominals and those of the lower back) play a virtual "tug-o-war" in an effort to maintain pelvic/trunk stability. Quite often, there is a mismatch in strength and/or range of motion between these two muscle groups. The outcome is that the body can have a difficult time balancing the two opposing forces, and the result is back pain. Part of the solution must therefore be to improve the weaker muscle, usually the abdominals (including the oblique abdominals). Crunches, half sit-ups, and rotary-torso exercises performed 3-4 times per week can have a major impact. So too can back extensions and prone (lying face down) alternate arm-leg lifts.
3) Be Patient Most new skaters suffer from some degree of back pain. Well-conditioned individuals are often fooled into believing that their bodies are ready and capable of handling any form of physical stress, but speedskating is unique. Few other sport activities impose the same type and degree of functional overload to the back/trunk muscles observed during speedskating. This should be kept in mind when attempting to evaluate the seriousness of, and solution to, back ailments. Many skaters simply need to work through the initial period of adaptation the muscles must undergo. Over time, they will grow stronger, and become more accustomed to the rather awkward and usual posture that speedskating requires.
4) Seek professional help if necessary While improving truck strength and range of motion may solve the majority of back pain and strain, some individuals may suffer from clinical back problems and/or be predisposed to higher than normal levels of back pain. For those who suffer from extreme back pain, it may be necessary to consult with an orthopedic practitioner or chiropractor to resolve complex problems.
Some skaters suffer from a clinical back problem, or the pain is the result of a previous injury to the back and/or supporting musculature. For these individuals, living with some sort of back discomfort is, unfortunately, part of the game. For the most part, however, back discomfort during skating is nothing more than the body reacting adversely to a new mode of physical stress. Either way, there are things than can be done to reduce, or even completely eliminate, back pain.
1) Stretch. Then stretch some more Flexibility and range of motion are far more important than most people realize even for speedskaters who do not necessarily require an extreme range. Aside from the benefit of reduced musculo-skeletal injury, improved flexibility in the hip, thigh, and trunk region can go a long way towards improving skating posture and, ultimately, pain. The more important muscles in question are those of the hip flexor group (psoas, iliopsoas, quadriceps), and hamstring muscle group. Because these muscles have one point of attachment on the pelvis, their range of motion (or lack of) can have adverse affects on hip, trunk, and pelvic motion and stability. Tightness, injury, or poor range of motion in one or more of these muscle groups can limit such motion, resulting in a heightened level of muscular tension in the trunk support muscles – lower back in particular. During skating, the trunk muscles should be as relaxed as possible. Get into the habit of performing regular stretching exercises on a daily basis, as well as before and after every workout. Be sure to maintain the stretched position for at least 20 seconds, and do not overstretch the muscles. Avoid rapid, bouncing movements, and instead emphasize a slow, gradual, and progressive stretch of each muscle.
2) Improve trunk & abdominal strength When we move through space, the antagonistic (opposite) muscles of the trunk (namely, the abdominals and those of the lower back) play a virtual "tug-o-war" in an effort to maintain pelvic/trunk stability. Quite often, there is a mismatch in strength and/or range of motion between these two muscle groups. The outcome is that the body can have a difficult time balancing the two opposing forces, and the result is back pain. Part of the solution must therefore be to improve the weaker muscle, usually the abdominals (including the oblique abdominals). Crunches, half sit-ups, and rotary-torso exercises performed 3-4 times per week can have a major impact. So too can back extensions and prone (lying face down) alternate arm-leg lifts.
3) Be Patient Most new skaters suffer from some degree of back pain. Well-conditioned individuals are often fooled into believing that their bodies are ready and capable of handling any form of physical stress, but speedskating is unique. Few other sport activities impose the same type and degree of functional overload to the back/trunk muscles observed during speedskating. This should be kept in mind when attempting to evaluate the seriousness of, and solution to, back ailments. Many skaters simply need to work through the initial period of adaptation the muscles must undergo. Over time, they will grow stronger, and become more accustomed to the rather awkward and usual posture that speedskating requires.
4) Seek professional help if necessary While improving truck strength and range of motion may solve the majority of back pain and strain, some individuals may suffer from clinical back problems and/or be predisposed to higher than normal levels of back pain. For those who suffer from extreme back pain, it may be necessary to consult with an orthopedic practitioner or chiropractor to resolve complex problems.
QUESTION
I'm a marathoner turned skater because of a heel injury. I'm fit enough to run 10-15 miles any day of the week if it didn't make me limp for days afterwards. But I can't seem to get my heart rate up on skates. I'm still in the "learn to balance" phase and even though I move like an intermediate (as long as things are predictable) and maintain a smooth, rhythmic form, I never get out of breath. My hips are sore, but it's just adaptation of muscles and connective tissues.
My questions are:
My questions are:
1) Am I in danger of hurting myself because my aerobic capacity will allow me to overwork the rest of my body?
2) As my comfort level increases will I begin to be able to work harder and really sweat?
3) I don't know if you're familiar enough with running to answer this one, but what is the skating equivalent of an 8-mile run at 7:30 pace (60 minutes used to be my normal, non-speed work day run) so I can start comparing my fitness level.
ANSWER
Your remarks are not uncommon for fit people who have recently taken up skating. With any endurance sport, there exist two distinct and equally important factors to determining "true" potential: aerobic (central) fitness, and local (peripheral) muscle fitness. What is essential is that aerobic fitness is largely transferable to other sports that require considerable aerobic energy output and expenditure. However, the same cannot be said for muscular fitness. Improvements and adaptations at the muscular level are highly specific to the mode by which the muscles are trained. Thus, peripheral improvements achieved through one sport (running) are of questionable benefit for skating.
The problem inherent in this bio-physiological dilemma is that athletes who are new to the sport of inline speedskating often find that their legs (and ability to endure repeated contractions of hip abduction and hip/ knee extension) prove to be the major limiting factor for sustained endurance. This isn't really so bad, the legs simply need time to adapt and adjust to the specific mode of use i.e. new peripheral adaptations which result from training on skates. Much of this is tied into heart rate. New skaters often have a hard time elevating exercise heart rate to the same degree as their native endurance sport. While the reasons behind slight observed differences in exercise heart rate are quite complex, the simple reason merely has to do with the absence of sport specific muscular adaptations. This will change over time, at which point exercise heart rate should reach very near (or even exceed) the heart rate readings you observe in running.
I'll address each of your questions:
1) While I can't say so conclusively, I'd wager that you are at little risk of hurting yourself seriously because your heart and lungs are "fitter" than your legs. So long as you don't push yourself too hard and allow for gradual muscular adaptation, there should be no problems. However, it certainly is possible to get carried away and "overdo it". Be patient, gradually increase the volume and intensity of training, and listen to your body.
2) There is no real reason why you should not be able to really sweat when training on skates. Aside from the aforementioned muscular adaptations which require time to develop, technique itself can prove limiting in the interim. It can be difficult for a skater to apply the desired level of physical effort to a workout when still shaky on skates. The good news is that this too will develop in time. Inline skating ranks right up there with more common endurance activities (e.g. running, cycling) in terms of caloric expenditure and aerobic power output, so you don't have to worry. Give yourself some time to progressively develop sport-specific strength and become more stable, and you'll be flying (and working hard) soon enough.
3) A few points I should make initially. First off, it is difficult to directly compare skating and running for a given individual when the same level of physical and technical proficiency is not equal in each sport. Secondly, there is no simple way to correlate distance and pace variables between the two sports. Having said this, the simplest way to attempt to equate the two is to use heart rate as a measure of intensity. Whatever heart rate you experience running a 7:30 mile pace is probably a safe bet for skating intensity as well. Since exercise heart rate readings are also mode-dependent, you can't compare the two sports precisely, but it will work as a guide.
The problem inherent in this bio-physiological dilemma is that athletes who are new to the sport of inline speedskating often find that their legs (and ability to endure repeated contractions of hip abduction and hip/ knee extension) prove to be the major limiting factor for sustained endurance. This isn't really so bad, the legs simply need time to adapt and adjust to the specific mode of use i.e. new peripheral adaptations which result from training on skates. Much of this is tied into heart rate. New skaters often have a hard time elevating exercise heart rate to the same degree as their native endurance sport. While the reasons behind slight observed differences in exercise heart rate are quite complex, the simple reason merely has to do with the absence of sport specific muscular adaptations. This will change over time, at which point exercise heart rate should reach very near (or even exceed) the heart rate readings you observe in running.
I'll address each of your questions:
1) While I can't say so conclusively, I'd wager that you are at little risk of hurting yourself seriously because your heart and lungs are "fitter" than your legs. So long as you don't push yourself too hard and allow for gradual muscular adaptation, there should be no problems. However, it certainly is possible to get carried away and "overdo it". Be patient, gradually increase the volume and intensity of training, and listen to your body.
2) There is no real reason why you should not be able to really sweat when training on skates. Aside from the aforementioned muscular adaptations which require time to develop, technique itself can prove limiting in the interim. It can be difficult for a skater to apply the desired level of physical effort to a workout when still shaky on skates. The good news is that this too will develop in time. Inline skating ranks right up there with more common endurance activities (e.g. running, cycling) in terms of caloric expenditure and aerobic power output, so you don't have to worry. Give yourself some time to progressively develop sport-specific strength and become more stable, and you'll be flying (and working hard) soon enough.
3) A few points I should make initially. First off, it is difficult to directly compare skating and running for a given individual when the same level of physical and technical proficiency is not equal in each sport. Secondly, there is no simple way to correlate distance and pace variables between the two sports. Having said this, the simplest way to attempt to equate the two is to use heart rate as a measure of intensity. Whatever heart rate you experience running a 7:30 mile pace is probably a safe bet for skating intensity as well. Since exercise heart rate readings are also mode-dependent, you can't compare the two sports precisely, but it will work as a guide.
