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Can Roller Skating Make You Sore?

Can roller skating make you sore? Are you wondering if roller skating can make you sore? I’ve put together this guide to detail how roller skating causes soreness.

Can roller skating make you sore? Roller skating is a vigorous exercise that calls for aggressiveness and vast engagement of your body muscles. Feeling sore after skating is just part and parcel of the sport. 

In Roller skating, and especially as a newbie, you will use muscles you haven’t used before. These muscles stretch and relax when activated for the first time and may be painful.

But you can’t give up because roller skaters are not quitters! Here is why: it’s the beginning of tremendous fun and a thrilling journey, which means more adventures, more friends, and getting to places fast, in style, and while having fun.

I got you if you’re wondering whether roller skating can make you sore. That’s why I’ve put together this guide to elaborate on why and how roller skating may make you sore.

So, let’s get to it!

Can Roller Skating Make You Sore?

Can roller skating make you sore? Because of overuse, roller skating can make you sore as a beginner, intermediate, or pro skater. Roller skating uses body muscles to generate energy and propulsion. 

You’re likely to suffer lower back pain and extreme body soreness when you roller skate more than your body can sustain.

Why Are You Sore After Roller Skating?

It is natural to feel sore after skating, and you should not be worried. It happens to most roller skaters, especially newbies and some intermediate skaters. 

Advanced skaters may experience soreness when they return to skating after a long break. Below I elaborate on how roller skating can make you sore.

1. Engagement of New Muscles

Roller skating is an exercise that works the muscles in your shoulders, lower back, and feet.

The core, hamstrings, quadriceps, glutes, and calves are the primary muscles found in these areas. Other muscles of the upper body are the trapezius and erector spinae.

These muscles stretch to allow you to bend, push forward, backward, and cause propulsion.

Over-skating stretches these muscles, especially the lower body, and can make them sore when you’re new to roller skating.

2. Wearing Ill-fitting Roller Skates

Tight skates put too much pressure on your feet and can cause foot pain. Ankle, heel, shin, and toe pain are the primary pain types caused by ill-fitting roller skates. 

Correctly fitting roller skates are the best since they allow the feet muscles to stretch freely. They should be snuggly fitting–neither too tight nor too loose.

The rule of thumb is that roller skates should be 1-1.5 size bigger than your regular shoes for comfort. 

3. Over Skating

Over-skating or skating for an extended period without rest will result in sore muscles. Muscle exhaustion occurs due to overuse or over-exertion, and your body gets sore.

Over-exercising your hamstrings, quads, and calves may cause soreness around the thighs and feet. You also get pain in your lower back or shoulder muscles. 

Overuse and pressure placed on the feet from overskating cause tendonitis and sprains in the feet, ankles, and knees.

Even if you skate less frequently, intense or extensive roller skating sessions might leave you sore.

You should try roller skate for less than an hour if you’re a newbie since your muscles are yet to get used to skating.

4. Roller Skating off Recommended Posture

Roller skating with poor posture puts excessive stress on your knees and back muscles.

When roller skating, keep your knees slightly bent and above your toes. Your shoulders should be over your hips. 

This way, you’ll transfer your body weight to your footballs instead of concentrating on your lower back, shins, and ankles.

More Reading>> Lower Back Hurts when Rollerblading (How to Make it Stop)

Why Does Roller Skating Hurt my Knees?

5. Trying New Roller Skating Tricks

Performing roller skating tricks is fun, thrilling, and fulfilling. But they can make you sore when doing them for the first time over an extended period.

Attempting these stunts for the first time will make your muscles sore from twisting them in unfamiliar directions.

More reading>> Rollerblading Tricks for Beginners and Intermediate Skaters

How To Avoid Soreness After Skating

Soreness after roller skating is almost inevitable when skating for the first time. The good news is that you can avoid the experience by following these best practices.

Wearing Properly Fitting Skates

To avoid soreness around your feet, always wear properly fitting skates. Properly fighting roller skates are snuggly fighting and provide enough room for the feet.

Avoid Over Skating

A long skating session can make you sore, whether a newbie or an advanced roller skater. You can always take a rest from skating or limit your daily or weekly roller skating activities.

Warm Up and Stretch Before Roller Skating

Warming up your muscles goes a long way to preventing soreness after roller skating. As a rule of thumb, you can stretch for at least five minutes before roller skating. Jogging, running around a truck, or jumping jacks are great ways to warm up.

Tie Laces Loosely

Tight laces put pressure around the ankles, shins, and inner feet and can cause soreness. The lacing shouldn’t be too tight or too loose. So, you always want to tie them loose.

Wear Appropriate Socks

Wearing appropriate socks for roller skating prevents soreness around the feet. The best socks for roller skating should be neither too thick nor too thin.

Thicker socks are uncomfortable to skate in, while thinner socks are susceptible to rubbing while skating. The right socks should be moderately thick to prevent foot soreness.

How To Stop Feeling Sore After Skating

Below are actionable tips for stopping soreness after skating.

  • Good Massage and Exercise: Foam roller exercise is a perfect exercise you can perform as it also massages the body.
  • Take a Rest: Take the rest of the day off, and wake up fresh and ready to skate the following day again. Rest is essential because it allows your muscles to recover.
  • Roller Skate Often: skating frequently works the muscles and prevents soreness over time. While you shouldn’t over skate, skating moderately more often prepares your muscles for the vigorous nature of roller skating.

Can Roller Skating MakeYou Sore? | Final Thoughts

Can roller skating make you sore? Roller skating can sore you from its aggressive nature, which calls for vast muscle engagement.

Even for an advanced roller skater, you will feel sore when you get back to skating after a long break.

Below is how to avoid soreness after skating;

  • Wear properly fitting roller skates
  • Avoid over skating
  • Warm up before roller skating
  • Tie laces loosely
  • Wear appropriate socks

That’s it! I hope you found this guide helpful.

Navick Ogutu
Navick Ogutu

Navick is a full-time freelance writer, blogger, and internet marketer. By day, he creates content for multiple sites including Over the weekend, he goes out skating with friends.

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