How do I support sport with these bones?
September 20, 2020 2:29 AM Subscribe
How does someone start a three or four day a week workout program who has never been regular in the fitness department? I'm 49 yrs old and I weigh 175. I carry most of the weight in my hips. My workout of choice is roller skating which
I've taken a very strong liking to. Almost obsessively. I started back skating about five years ago and over the past year or so I need to skate three or four days a week in order to stave off my depression and need for meds. The exercise is working for my psyche but my ankles are swelling and tender to walk on or my shoes wont fit well for a few days after because my feet swell. Is there a pre-exeecise i need to do or am i skating too often? I really need this exercise it's the only one I'm so passionate about i actually stick to a schedule. I dont want to run my ankles. The swelling isnt from a fall it's just bruising from the skate boot. I didnt necessarily start skating to lose weight I just want to be able to skate and not injure myself.
I've taken a very strong liking to. Almost obsessively. I started back skating about five years ago and over the past year or so I need to skate three or four days a week in order to stave off my depression and need for meds. The exercise is working for my psyche but my ankles are swelling and tender to walk on or my shoes wont fit well for a few days after because my feet swell. Is there a pre-exeecise i need to do or am i skating too often? I really need this exercise it's the only one I'm so passionate about i actually stick to a schedule. I dont want to run my ankles. The swelling isnt from a fall it's just bruising from the skate boot. I didnt necessarily start skating to lose weight I just want to be able to skate and not injure myself.
Hopefully skaters can chime in with more on point advice. For frame of reference though for running which is high impact on joints it’s recommended you ease into it so your bones and connective tissue have time to strengthen. This process takes about three months. For running this means a lot of run/walk/run or light jogging to start off. I know it’s not skating but maybe gives you a sense of helping your body adjust to the impact of skating.
posted by BAKERSFIELD! at 4:51 AM on September 20, 2020 [2 favorites]
posted by BAKERSFIELD! at 4:51 AM on September 20, 2020 [2 favorites]
Have you thought about switching to a low-top derby style skate? Or even having a pair of custom skates made from Vans or some other softer shoe? Derby skates aren't as cute as, like, a Moxi Lolly boot, but they won't slice up your ankles either.
posted by DSime at 4:58 AM on September 20, 2020
posted by DSime at 4:58 AM on September 20, 2020
You say this is the only sport for you and it may be that this gives you a lot more joy than anything else you have tried. But consider two things.
Every type of sport will place different demands on your body, which can cause it to become unbalanced or predispose it to certain injuries. So there are normally a range of complimentary but different exercises that are designed to maintain balance or strengthen specific parts of your body to allow you to get better at/less prone to injury from the primary sport. Never having skated I have no idea what they are for skaters but you should find that out and do these exercises irrespective of whether you enjoy them or not because they will make skating more enjoyable and easier on your body.
As your fitness increases you may find that exercise you have tried and not enjoyed is now enjoyable because you have developed greater strength and stamina and are no longer killing yourself. So revisit some of the things you have tried in the past and keep trying new things every now and then because chances are there are other types of exercise you will enjoy and get similar benefits from that would round out the regimen.
posted by koahiatamadl at 7:20 AM on September 20, 2020 [6 favorites]
Every type of sport will place different demands on your body, which can cause it to become unbalanced or predispose it to certain injuries. So there are normally a range of complimentary but different exercises that are designed to maintain balance or strengthen specific parts of your body to allow you to get better at/less prone to injury from the primary sport. Never having skated I have no idea what they are for skaters but you should find that out and do these exercises irrespective of whether you enjoy them or not because they will make skating more enjoyable and easier on your body.
As your fitness increases you may find that exercise you have tried and not enjoyed is now enjoyable because you have developed greater strength and stamina and are no longer killing yourself. So revisit some of the things you have tried in the past and keep trying new things every now and then because chances are there are other types of exercise you will enjoy and get similar benefits from that would round out the regimen.
posted by koahiatamadl at 7:20 AM on September 20, 2020 [6 favorites]
I've had this happen to me after ice skating. Next time you're taking your skates off, squeeze each foot, ankle and calve going in an upward motion (towards your heart) for a few minutes. When you get home, elevate your feet and ice your ankles for twenty minutes or so, then wear compression socks for the rest of the day. You can alternate icing with soaking your feet in warm water if you have the time. And continue these things each day until it's no longer necessary.
For the boot itself, there are all kind of items available online via sporting good stores, like 'sleeves' for your ankles, etc., that you can check out and try. I've stuffed batting that I use for sewing in the boot around my ankles (and in a pinch I've used crumpled newspaper, and even duct taped the front of my foot near the front of my ankle and the outer ankle bone itself, *not* wrapped the tape all the way around my ankle, though, which could limit motion too much). This helps support your ankles while skating, but also protects the ankle bone from the boot itself. If the boot is leather it will eventually break-in and not be as unforgiving.
posted by marimeko at 7:27 AM on September 20, 2020 [4 favorites]
For the boot itself, there are all kind of items available online via sporting good stores, like 'sleeves' for your ankles, etc., that you can check out and try. I've stuffed batting that I use for sewing in the boot around my ankles (and in a pinch I've used crumpled newspaper, and even duct taped the front of my foot near the front of my ankle and the outer ankle bone itself, *not* wrapped the tape all the way around my ankle, though, which could limit motion too much). This helps support your ankles while skating, but also protects the ankle bone from the boot itself. If the boot is leather it will eventually break-in and not be as unforgiving.
posted by marimeko at 7:27 AM on September 20, 2020 [4 favorites]
I started figure skating in my 50s, so I feel your pain, literally and figuratively. Figure skating does for me what roller skating does for you, and has been my gateway for real fitness gains and mood elevation.
If you're wearing the full-type roller skate made of leather or leather-like material: if/when ice rinks open in your area, bring your skates to the skate shop and see if they can "punch out" any areas where your boot is too tight. This could be a godsend depending on the pain you're feeling -- punching out in the ankle bone area, on the inside or outside of the ankle (or both) is a very typical thing a skater would do. Same with the bunion area, or anywhere in the toe box.
Look into ice skating accessories meant for comfort. Bunga Pads are one brand. There are sleeves with gel pad areas. There are separate gel pads that can be stuffed into a sock.
Also experiment with your sock -- thicker or thinner might help your foot/ankle fit into the boot better. (It's a typical mistake for beginner figure skaters to use a too-thick sock.) Many skaters (including me) swear by these, which are thicker than stockings, thin enough that they don't take up too much room in the boot, yet have good stretch so they don't rip easily.
Lastly, there are all kinds of insoles you can purchase to try. I didn't really have success with insoles until I spent a whopping $100 for custom one molded to my feet & my skate boots, which I got from the one guy everybody raved about at a skate shop that was a long schlep from my house. They ended up being totally worth it.
Good luck. I hear you when you say that skating is the thing you love to do, so keep experimenting until you can skate happily all week long.
posted by BlahLaLa at 8:03 AM on September 20, 2020 [4 favorites]
If you're wearing the full-type roller skate made of leather or leather-like material: if/when ice rinks open in your area, bring your skates to the skate shop and see if they can "punch out" any areas where your boot is too tight. This could be a godsend depending on the pain you're feeling -- punching out in the ankle bone area, on the inside or outside of the ankle (or both) is a very typical thing a skater would do. Same with the bunion area, or anywhere in the toe box.
Look into ice skating accessories meant for comfort. Bunga Pads are one brand. There are sleeves with gel pad areas. There are separate gel pads that can be stuffed into a sock.
Also experiment with your sock -- thicker or thinner might help your foot/ankle fit into the boot better. (It's a typical mistake for beginner figure skaters to use a too-thick sock.) Many skaters (including me) swear by these, which are thicker than stockings, thin enough that they don't take up too much room in the boot, yet have good stretch so they don't rip easily.
Lastly, there are all kinds of insoles you can purchase to try. I didn't really have success with insoles until I spent a whopping $100 for custom one molded to my feet & my skate boots, which I got from the one guy everybody raved about at a skate shop that was a long schlep from my house. They ended up being totally worth it.
Good luck. I hear you when you say that skating is the thing you love to do, so keep experimenting until you can skate happily all week long.
posted by BlahLaLa at 8:03 AM on September 20, 2020 [4 favorites]
If you can find some roller derby skaters to contact (message boards? Facebook groups?) I bet they could help you with good specifics. They’ve probably faced this exact issue before and would love to talk to someone who is passionate about skating.
posted by corey flood at 10:26 AM on September 20, 2020
posted by corey flood at 10:26 AM on September 20, 2020
This is a long shot except that it’s based on the experience of another woman who took up exercise late in life - you might need more electrolytes as well as water. Her hands swelled as well as her feet though, so maybe irrelevant, but remember you might be losing way more salt than in the pre-sweating days.
posted by clew at 11:05 AM on September 20, 2020
posted by clew at 11:05 AM on September 20, 2020
Seconding marimeko‘s suggestion of elevating your feet - I like lying on the floor with my legs up the wall. Can also be a stretch if you try to scooch right up to the wall, or comfy if you’re in a doorframe and the other leg is bent.
posted by clew at 11:08 AM on September 20, 2020
posted by clew at 11:08 AM on September 20, 2020
Hi, roller derby saved my life, so just wanted to let you know -- I get it, I know where you are, you're doing awesome.
Everyone has fabulous advice, but I just wanted to second at least trying the low derby skates; I got so I absolutely could not skate in anything that covered my ankle. There's a bajillion options out there, and the derby community I know (and probably the larger skating community!) is super-dedicated to helping people get on skates and be comfortable with skates; it's probably possible for you to borrow basically anything you're interested in trying out to see if that helps.
posted by kalimac at 11:21 AM on September 20, 2020 [3 favorites]
Everyone has fabulous advice, but I just wanted to second at least trying the low derby skates; I got so I absolutely could not skate in anything that covered my ankle. There's a bajillion options out there, and the derby community I know (and probably the larger skating community!) is super-dedicated to helping people get on skates and be comfortable with skates; it's probably possible for you to borrow basically anything you're interested in trying out to see if that helps.
posted by kalimac at 11:21 AM on September 20, 2020 [3 favorites]
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