Let me just start out by saying two simple words—skateboarding hurts! Okay, now that that’s out of the way, let's remind ourselves that it’s also one of the most rewarding, downright greatest things in the world.
That said, injuries are going to happen, and slams are just part of the process. Although the art of falling and getting back up is a big part of what assists with building resilience, there are ways to combat that pain and prevent these injuries from happening more often than they need to. Again, some injuries are pretty much unavoidable, but knowing the most common ones—and how to combat them—can be super beneficial.
Heel Bruises
Heel bruises suck. They ruin everything. It hurts to walk; you can’t skate—the worst. If you've ever jumped down any big set of stairs, a monster gap, bailed on a handrail—whatever—you've probably experienced the sharp, lingering pain of a heel bruise. This irritating pain stems from your heel(s) taking the full impact of a bail, basically sending a shockwave through your foot and into your bones. Heel bruises can put you out for weeks if they’re severe enough, if not longer. Here are a few ways to fight off heel bruises in hopes of avoiding them:
Impact-Absorbing Insoles
Upgrading your insoles can be an absolute game-changer, on and off the board. There are a million brands out there that offer support, but I personally trust Remind Insoles for any physical activity I do—especially skateboarding.
Readjusting Your Technique
I know it might sound weird, but there are certainly better ways to bail when it really comes down to it. When you’re battling a trick on a high-impact spot, try absorbing impact with your knees rather than letting your heels take the full force. Or, better yet, do that tuck-and-roll thing that Na-Kel Smith is always doing. Seems to work for him!
Rest and Recovery
Skateboarders need to take care of themselves just like any other athletes out there (if not more), which means rest and recovery are absolutely necessary after a heavy session. Have you tried ice baths? Yoga? Stretching? Even simply icing your feet after a gnarly session can reduce inflammation and promote healing. Try it!
Rolled Ankles
Skateboarding isn’t really like most other sports. You don’t need me to tell you that. It requires constant foot adjustments, quick flicks and, as mentioned, plenty of high-impact situations—all of which put your ankles at serious risk. Whether it’s from bailing, misstepping on a trick, or simply landing wrong, ankle injuries are super common and can take an annoying amount of time to heal. Here are a few things to keep in mind:
Strengthen Your Ankles
Doing exercises like resistance band stretches and balance board training can make all the difference in the world. Heel raises are another super easy, yet effective way to strengthen your ankles as well. A little bit of strength training can go a long way. Keep those ankles strong!
Wear Ankle Braces
Have a history of rolling your ankles? Don’t be afraid to wear an ankle brace when you aren’t skating (or even when you’re just rolling around) to help keep everything strong and aligned. I know they can be clunky and irritating at times, but there are plenty of options out there these days that cater to everyone.
Skate Shoes With Ankle Support
I’m not saying you need to blame your shoes, but there are plenty of options out there that boast better ankle support. If you’re jumping down double-sets in some slip-ons, well, that’s on you! But mid-tops or high-tops can add an extra layer of protection and really make a difference. (Read the article below to learn more).
Sprained Wrists
When you’re first learning how to skate, you’re falling a lot. And instinctively (or rather, unfortunately), when you fall, your first reaction is to put your hands out to break the impact. We’ve all done it. We all do it. It’s a hard habit to break. The only problem is this often leads to sprained wrists (or worse). Point is, our wrists can take a serious beating at times, so here are a few ways to try and avoid those beatings.
Wear Wrist Guards
Yes, obviously, I know—they might not look the coolest, but who cares!? They can prevent major injuries and make such a difference in the long run. Especially for beginners! Take this one however you want, but it’s certainly the most obvious.
Learn to Fall Properly
Again, I know “falling properly” might sound strange, but there are ways to do it. Try rolling with the impact instead of catching yourself stiffly with your hands whenever you can. Like skateboarding itself, you’ll learn how to do this better over time. I promise.
Strengthen Your Wrists
Similar to strengthening your ankles, you can strengthen your wrists through grip training and forearm exercises. Everyone is different, but there are so many easy techniques out there that can really make a difference. Do a little research. You won’t be sorry.
Knee Injuries
Whether it’s something you've dealt with forever, an injury that you can't fully recover from, or, honestly, just years of skating, knee injuries are one of the most frustrating things a skateboarder can deal with. From minor bruising to ACL and meniscus tears, our poor knees take a ton of abuse over time. Try this:
Wearing Knee Pads
Another obvious one, but yeah, wearing knee pads can help if you skate transition or like to knee-slide. When you’re first starting out, it doesn’t hurt to wear knee pads, either. They’re clunky and bulky, I know, but our knees are just too important to risk.
Stretching and Warm Ups
Stretching before sessions is a solid way to keep your knees limber, for one, but it can also help combat a ton of other potential injuries all the same. This one is pretty straightforward. You gotta stretch!
Strength Training
I’d say 10-15 years ago, if you told skateboarders to start strength training, they’d laugh you out of the spot. But it’s a new world! Building up your quads, hamstrings, and calves are incredible ways to stabilize your knees, which in turn assists with absorbing impact. The gym is that way, bro. Get there!
Hippers and Tailbone Slams
Have you ever slammed on your tailbone? No, seriously, like a brutal one? Or gotten a giant hipper that looks like a tennis ball under your skin? It’s insane. It can happen in every type of terrain, too. Slip out on a ledge, get pitched from some pool coping, slipping out of a near-make—the list goes on. Hip and tailbone slams are simply the worst. These injuries bruise deep and can leave you hobbling for weeks (if not months). Some of these tips might sound redundant (because they are), but that doesn't mean they're wrong:
Again: Learn to Fall Properly
If at all possible, try to roll out of bails rather than taking direct impact on your hips or lower back. Trust me, I understand that it’s simply unavoidable at times. But if you can find that split second in the middle of that madness to readjust yourself, do it.
Rest and Recovery
I just can’t stress it enough—you need rest and recovery. The only thing worse than getting a hipper or a severe tailbone bruise is getting one again a week or two later. Be patient. Take care of yourself. Use ice. And most importantly, rest!
Strengthen Your Muscles
Specifically your core and lower back muscles. This will help to better absorb slams and prevent serious damage, because it can get pretty serious. I’ve dealt with hippers for as long as I can remember, and the pain is brutal. Strengthen those muscles as often as you can.
At the end of the day, skateboarding will always come with its fair share of slams, bruises, blood, injuries, and all that other fun stuff. But the more prepared you are, the better your chances of avoiding long-term damage.
Get the right gear, strengthen your muscles, recover and rest—just do whatever it takes to keep skating pain-free for as long as you can!
Remember—we’re all going to fall. It’s how we bounce back that defines us! Stay safe out there.
