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How To Recover After A Skateboarding Session
If you’re like me, you love to skate. A two or three hour session in your local park is not uncommon, and it leaves you feeling amazing. People skate for all sorts of reasons, but it goes without saying that the health benefits you can gain from skateboarding like feeling amazing after a workout, and the challenge and rewards on offer make for us to keep wanting more. The problem I face, and many other skaters face, is the soreness and pain after a session. This can be particularly noticeable the next day. Some skaters deal with it differently than others. Some people seem to be immune to the pain and can wake up every day and go skating like crazy, no matter how beat up they were the day before. For the rest of us, here are some solid tips to get the most out of your skate sessions without feeling beat up the next day.
Skate more often: It may seem counterintuitive at first, but skateboarding is like any physical activity. If you don’t do it for a while, then your body has a harder time getting used to the abuse. Some people live in climates that are cold and rainy during the winter, so they stop skating for a few months until it’s warm again. Then during the spring their body is not used to all the pounding around and goes through a period of soreness for a while before it can adjust itself again. If you ride your skateboard more often, your body will continue to adapt to the abuse, and it won’t hurt as much after a session. This doesn’t mean going out every day to jump down 20 flights of stairs because you’ll get better at it. This kind of abuse can lead to serious injuries, but if you skate a little every day, and work on progressing through your learning curves while maintaining a positive attitude, you’ll have a better time and more enjoyment. of it.
Stretching before and after your sessions: It’s easy to get in a few toe touches and butterflies right after you start skating hard, and right after you stop skating. In fact, if you don’t make time to stretch, you will have to make time for injuries and soreness later on. Pro skaters do it all the time. They have to compete, film, and jump down huge things all the time to make money, so they learn from the best physical trainers in the world. Those physical trainers will teach you first that in order to avoid injuries while working out, you must learn to stretch. If you haven’t stretched much lately, that’s okay. Start now, and take it slow. Stretch in the morning when you wake up, in the afternoon, right after you warm up skating and right after your skating sesh, then stretch again before going to bed. This amount of stretching throughout the day will make your body loose and loose, and it will help blood and oxygen flow through your muscles and joints, repairing them faster. It is also a great idea to stretch your upper body such as your neck, back and arms.
Warming up: In the same way that warming up is important when skating to ensure you don’t fall when you first start skating, warming up is important to ensure your muscles have a moment to decompress. To warm up, do some light walking. I usually walk around the skatepark after I finish skating. This can be combined with filming your friends or taking pictures if you are a photographer. It will help get the blood flowing to your joints for some extra recovery.
Eat or drink a lot of protein after a sesh: I read a lot of blogs and forums about people looking for the best recovery methods, and this one is the same throughout. You must eat or drink a lot of protein, 30-50 grams, immediately after exercise, along with coconut water or Gatorade. Your body needs the protein to rebuild the muscle, and the energy drink will replenish glycogen levels and raise insulin levels. Insulin can help restore muscle proteins by preventing protein breakdown and stimulating protein synthesis. Being vegan, I recommend a plant-based protein shake. You can find these at your local sprouts, whole foods, or online at Amazon.com. Granted, they aren’t cheap, but if you really don’t want to feel so sore after a skate session, they might be worth a try. Also, eating or drinking potassium-rich substances after exercise will help replenish spent reserves. Coconut water has a lot of potassium in it, which makes it an excellent post-workout drink. I get mine at the local 99 cents store to save money. Make sure you get the one with no added sugar. Your body also needs things like sodium and calcium to replenish muscle energy. Bananas and sweet potatoes are excellent sources of potassium, sodium and calcium. Add these to your post-skating meals and you’ll be feeling better in no time. Grapes and cherries also have antioxidants that help your body relieve joint pain. Another suggestion is to take fish oil pills or flaxseed oil. The omega-3, 6 and 9 do wonders for lubricating your joints.
Get better sleep: Sleep is essential for rebuilding muscles, joints and tendons. If you stay up late partying or watching TV after skating sessions, you won’t get the benefits that sleep offers. To get the most out of your Z, aim for at least 8-9 hours of sleep each night. If you’re like me and have trouble falling asleep, you can try taking an herbal supplement like melatonin or valerian root (I found a supplement called ‘relax & sleep’ at my local Dollar Tree). Drinking a hot cup of chamomile tea will also help. Also, committing yourself to a ‘technology blackout’ after 9pm every night will help you go to bed easier. Whatever it takes, get the sleep you need to recover and you’ll be able to skate every day to your full potential!
Reduce stress: Acute stress, like the kind you get from exercise, is good for you. Chronic stress, like when you don’t get enough sleep, or when you have a paper due at school, is not good for you. To fully recover from your skating sessions in the fastest way possible, make time to do stress-relieving exercises like short hikes, hanging out with friends, and riding a bike. These are all things called active recovery, and they can help with mental recovery after a hard skating session. Being social with good friends and laughing are the best ways to relieve stress.
Ice, then take a hot bath: Icing your ankles after a skating session for 10-15 minutes, then bathing in hot water will relax your muscles and make it easier for them to recover the next day. The icing reduces the swelling that could occur if you landed on your ankles very hard, and the hot water eases the tension in your muscles making it easier for blood to move through them. Combined with post-workout stretching, ice cream and a hot bath can be a great way to recover from a skating session.
Bodyweight squats: Doing proper bodyweight squats during the day and between skating sessions will strengthen the connective tissue around your joints, and effectively you’ll have more stability around the joints in your ankles, hips and pelvis. First, you’ll want to learn how to do proper bodyweight squats.
I hope these tips help you have more fun with skateboarding. No doubt it can be very painful at times, but it is overcoming our personal challenges and having the reward of rolling away from a trick that makes it all worth it. I love skateboarding, and I’m sure you do. That’s why if it was up to me, I would skate all day every day. However, as we age our bodies don’t heal as quickly, but if you take these 5 tips to heart, your recovery may be faster, and you’ll be out skating again in no time!
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