How To Deal With Inline Skating Muscle Soreness?

Due to the characteristics of a fast pace, some individuals often deal with the issue of Inline Skating Muscle Soreness. So how to reduce injuries caused to the body? Let’s find out right away!

What Is Inline Skating?

What Is Inline SkatingInline skating refers to the activity of skating on the ground with wheels attached to shoes. This sport is not for lazy people because it requires players to persevere in their training.

This exciting sport supports players in minimizing body and joint problems, as well as increasing the speed of blood absorption to keep the body healthy and reduce stress.

To rollerblade safely, new players need to be familiar with balancing on skates. Another benefit of this sport is to coordinate smoothly between hands, feet, knees, eyes, and body posture for a smooth and fluid slide.

What Causes Inline Skating Muscle Soreness?

What Causes Inline Skating Muscle SorenessMuscles are the most vulnerable organ with many different levels of damage, such as muscle relaxation, muscle tension, and muscle tear.

Muscle injuries are common in roller skating with symptoms such as pains in the injured muscle area and bruises.

The reason is that the muscle fibers are stretched excessively due to overexertion or improper activities before playing.

When you have a muscle injury, what you should do is to apply ice and resist playing the sport for a while. If you do not feel better, consult a specialist for further examination.

Inline Skating Muscle Soreness Symptoms, What Are They?

Muscle Strain

Muscle StrainThe most commonly affected muscles are the posterior thigh muscle, calf muscles, back muscles, and shoulder blades. Symptoms include soreness, swelling, and difficulty moving the affected muscle area.

In the case of less muscle tension, you will feel better if you let the muscles rest for a few days. When you have an injury, you should use ice and compresses, and try to raise the affected leg as much as possible. Then, you can consult with your doctor to take suitable medicine with a prescription.


The most common is an ankle sprain, which usually occurs when the foot turns inward, causing excessive strain outside the ankle. Symptoms include swelling, skin discoloration, and others.

If you have an ankle sprain, you should see a doctor to make sure that the ligament is not torn and that the bone is not affected.

Knee Injury

Knee InjuryTearing anterior cruciate ligament

Anterior cruciate ligament helps keep and stabilize the knee joint. If you put your foot on the floor in the wrong position, change direction too quickly or stop suddenly, you may have a torn ligament. Some symptoms of this condition are swelling, limiting movement, difficulty in walking.

In this situation, it usually requires laparoscopic surgery to reconstruct the ligament and practice physiotherapy. If you don’t have surgery anytime soon, physiotherapy and wearing a bandage may help you feel comfortable but will not solve the problem once and for all.

Tearing the ligament inside the knee

The ligament inside the knee connects the femur and tibia. This kind of injury occurs when the knee is pushed to the side too much when moving.

Once you face this injury, you will suffer from symptoms such as soreness, swelling, and instability in the knee. Tearing of the ligament inside the knee can be treated with ice packs, compresses, and physiotherapy. If knee damage affects other structures, you may need surgery.

In Addition to Muscular Trauma, What is the Other Injury?

In addition to muscular trauma, bone injury is also a serious problem. In particular, the sport of roller skating is at higher risk than others because people tend to go outside to practice tricks and skills. Mostly, the bone injury is more complicated than the muscle trauma.

How To Fall Down Safely And Reduce The Risk Of Muscle Soreness?

Safely And ReduceIt is certainly the concern of many newcomers to this sport. When rollerblading, we are likely to anticipate the accidents. The best way to limit these injuries is to practice falling postures to establish a habit and prepare for unexpected situations.

  • Falling forward: In the event of an unexpected incident, your right arm should be brought forward, and you also bend your neck and quickly roll up on the right arm. When you turn all over, you should put your left hand on the ground to slow down. Afterward, the rapid change of rolling on the left is the opposite.
  • Falling behind: In this case, to protect your head from impacts, your chin must rest against the chest when falling back.
    • When the butt touches the ground, fall backward, the head is always arched to press the chin against the chest, the eyes look at the waist, the legs raise, the hands touch the ground at the angle of 45 degree.
    • When practicing, you stand upright, hands out front, sit down on your heels, fall back, head up, chin resting on chest, legs up high, hands downland at an angle of 45 degree
  • One side fall: When falling sideways on one side, your neck bends, chin must be close to the chest to keep your head safe when your body touches the ground.

How To Warm Up Your Body In The Right Way?

Warm-up before joining Roller Skating is essential. After warm-up, your stamina is ready. This activity will reduce the risk of injury, aches, and pains during and after exercise. You can choose one of these exercises below:

Kick Your Foot Forward

Kick Your Foot Forward

  • Step 1: Kick your right leg forward parallel to the ground, and keep your knees straight. Bring your left hand to the right toes.
  • Step 2: Return to the original position
  • Step 3: Switch sides, do the same

Lift Thigh

  • Step 1: Raise your left thigh and bring your arms under your thighs
  • Step 2: Return to the original position
  • Step 3: Change sides, raise the right thigh, hands under the thigh.

Try to raise your thighs as high as possible. The movements must be performed continuously at a fast pace like you are running.

Tighten Your Muscles

Tighten Your Muscles

  • Step 1: Step right foot forward, gradually lowering the left knee to the ground. The thigh is in a position parallel to the ground, at 90 degrees to the body. At the same time, the left hand moves forward and the right hand relaxes behind.
  • Step 2: Gradually bring your body up, return to the original position
  • Step 3: Switch sides and do the same.

How To Put On Protective Gears

How To Put On Protective Gears

  • For Hands: You have to decide which one is for the right hand, and the other is for the left hand. When wearing, the thumb should be inserted into the groove so that the plastic parts of this protector will cover your palms and wrists. This helps to minimize shocks to the bones of your hands and wrists when accidentally falling over.
  • For Elbows: The way to wear gears for elbows is simpler because it doesn’t distinguish left and right like for hands. But one thing to note here is that the larger side of the goggles is facing up the upper biceps. The three air holes in the protective set are on the lower biceps. That is how you should wear elbow protection properly.
  • For Knees: The knee guards are in the same shape as the elbow guards but they are larger. How to wear them is similar to that of the elbow guard.



  • Avoid overeating before playing: Not only in Roller Skating but also in almost all sports, overeating before training will lead to hip shock and bloating. Besides, the mechanism of absorption of nutrients is also reduced. More seriously, it will hinder digestion and adversely affect your stomach.
  • Bring water when practicing: It will be a big mistake if you do not provide enough water in the period of training as it requires endurance and good stamina. Without adequate water intake, you will not be able to maximize your athletic strength and may feel tired and dizzy.
  • A reasonable diet when practicing: It is especially important for professional athletes. Before any competition, the athlete’s diet must be carefully considered. They cannot just eat what they like. If you are an athlete, you should consume the right amount of carbs and have a reasonable rest to ensure the best performance.


Roller Skating has been around for quite a long time, and up to now, it is gaining more and more popularity among young players. Not only is roller skating a healthy sport, but it also provides excellent recreational moments for young people.

When first getting acquainted with Roller Skating, it’s vital to start slowly and do everything in order. Most importantly, listen to your body and stop if you feel pain, difficulty, and tension.

No one wants to get Inline Skating Muscle Soreness while practicing this sport. With the information above, we hope that you will no longer go down with such an accident.

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