How to Prevent Muscle Strains While Skating?

this timeline ride-rite video we prevent
and repair up muscle strains let’s get started welcome back to radrat video
channel we can learn something new about skateboarding three times a week every
Monday Wednesday and Friday we take a look at something in or around the
skateboarding world today we’re looking at muscle strains somebody asked this
for an Ask Rad Rat question but I thought it was worth promoting to a full
video just thanks to the amount of research that it takes so let’s get into
it what’s the first thing you have to do have a balanced workout routine one
thing I found in a lot of my research was that having a certain workout that
you do all the time like if you worked out just your biceps
all the time your bicep muscle would get stronger but the supporting muscles and
everything might not so if you would actually use your muscles for something
other than this exact motion you’d be more likely to pull those smaller ones
so in skateboarding what that would mean is that you’re out there skating all the
time your calves your quads and all that are getting stronger and stronger but
what happens when you bail you have to catch yourself a certain way and you
have to run it out or something then you’re more likely to strain one of
those smaller muscles that you don’t use as much so it’s important to have a
consistent lower body workout routine that is going to strengthen the entire
legs instead of just what just so happens to get stronger as you skate
something else I found was vitamin D the sunshine vitamin about 77 percent of
people don’t get enough vitamin D and it’s very important for muscles because
it helps a balanced electrolytes and helps you synthesize new protein so to
actually build and recover muscle injuries you definitely need to get your
vitamin D and you might get a little bit more than average because you’re outside
skateboarding all the time but the amount you’re getting really depends on
how much skin is showing the pigment of your skin how much of the lights being
blocked versus how much is being absorbed and a lot of other factors like
that so making sure you get enough potentially supplementing if you have to
would be a good way to go well what about when you’re actually at the spot
ready to skate the first thing you have to do is a little bit of warm-up cardio
and that might be different from what you or I learned in gym class where you
jump straight into stretching but that is not what people
recommend these days the first thing you want to do is get some cardio get your
blood pumping and make sure that your muscles are ready for more intense
activity so if you had to skate to the spot or you had to ride your bike there
I have to walk across the field to get to the spot that I usually go to that’ll
help get you going but you actually need to warm up for about 20 minutes so don’t
make it a habit to do first try Friday is a lot it’s a good recipe for getting
hurt make sure your body is nice and warmed up and then you can start
stretching it’s a very important step but what kind of stretches do you do
that’s a very good question if you read 15 articles about it you’ll get 20
different answers but one thing I found was that eccentric stretches are usually
the best like the Nordic hamstring curl which is what I’m showing right here the
idea is that you’re actively fighting the stretch you’re not just trying to
pull on your muscle to make it long you’re actually getting that muscle
ready now I don’t see anyone actually doing this at a spot can’t imagine you
and your buddy take a break go over to the sidewalk and he puts his nose in
your butt while you do this motion well I’m not gonna happen but I would keep
that one in the back of your mind if you’re the kind of person who gets
trains all the time maybe consider it otherwise I don’t think you need to go
quite that far so which stretches should you actually do again that’s kind of
tough to say I was in physical therapy for a while for a knee injury and I had
to do a lot of lower body exercises and I watched a lot of different videos from
famous trainers and everything and everybody disagrees with each other they
all call each other out and they all say that theirs is the only way that works
so it’s tough to give you a final say of exactly what you should do but what they
all discourage doing is building up any kind of momentum and going too far so if
you swing your leg back and forth it’ll eventually go farther than it would have
naturally gone and that you can actually string your muscle just by doing that so
you want to be dynamic you want to move around and stretch a little bit further
a little bit further but you don’t want to force it you don’t want to yank on
anything you don’t want to build momentum and throw yourself out you just
want to be pretty balanced in what you do you can look up stretches for the
specific muscles you have problems with and hopefully that’ll get you on the
right track so take those stretches that you’ve come up with and you’ve decided
to use and do them before you get too heavy into your session but also take
breaks every now and then and stretch them back out again like we’ve mentioned
you might only be using specific muscles as you skate it’s important to keep them
all loose and ready just in case so make sure you do that all right so you’ve
done everything right or maybe you didn’t and you have a strain the muscle
what should you do well the Mayo Clinic and a lot of other trainers and physical
therapists recommend the race system and it’s an acronym the R stands for rest
you need to rest that strained muscle before doing any more damage to it your
first instinct might be to try to walk it off or to stretch it out or massage
it or something like that but chances are you’re just gonna do more damage to
it don’t be a hero if you hurt yourself take a break you might need to take a
couple of days off to make sure it has enough time is to get back in shape
the eye in rice stands for ice and it’s still commonly recommended treatment
there are some places that are strongly against it but most of them still
recommend that you do this what they say you do is you ice your leg or whatever
muscle you sprained for about 20 minutes every hour on the first day after that
about once every four hours and then in the future just as needed and that
should help keep down the inflammation in help promote healing the C stands for
compression wrap your leg up with an elastic band and that compression will
help keep down the swelling you don’t want to go too tight or you’ll start to
cut off blood flow which is the last thing you want to do so be careful with
that the e stands for elevation take your leg or whichever muscle try to keep
it above your hearts to help keep down the swelling if you’re still having
trouble with that you can take an anti-inflammatory but I’ll be very
careful with pain pills you don’t want to feel like it’s better and not feel
any pain and then go out and hurt it more so be careful with that but after a
couple days you should start feeling a bit better and you’re gonna wanna switch
from ice to heat that’ll help promote some blood flow and get that leg
loosened up more then you can start stretching it again you don’t want to
let it sit too long you’ll end up losing some of the strength of that muscle so
try to stay on top of it and hopefully you’ll be back skating in no time so I
hope that helped hopefully no one here is so far gone
and they constantly have sprains that they have to do that Nordic hamstring
curl with their buddies but if you do hey do what you got to do so that you
can stay healthy there’s nothing worse than consistently being injured and
having to stay out of skateboarding for too long so I hope that helped for more
helpful videos here a couple I’ve done recently that you can check out
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learning new things about skateboarding three times a week thanks for watching

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