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How To Recover After A Skateboarding Session
If you’re like me, you like to skate. A two to three hour session at 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 get from skateboarding, like feeling amazing after exercise, and the challenge and rewards available to it make us want more. The problem that I face, and that many other skaters face, is soreness and soreness after a session. This may be particularly evident the next day. Some skaters handle it differently than others. Some people seem immune to pain and can wake up every day and go skating like crazy, no matter how beaten they were the night before. For the rest of us, here are some solid tips for getting the most out of your skate sessions without feeling beat the next day.
Skate more often: It may seem counter-intuitive at first, but skateboarding is like any physical activity. If you don’t for a while, your body has a harder time adjusting to the abuse. Some people live in a cold and rainy climate during the winter, so they stop skating for a few months until it gets warm again. Then, in the spring, their body is not used to all the blows and goes through a phase of soreness for a while before it can adapt again. If you ride your skateboard more often, your body will stay adapted to the abuse and it won’t hurt as much after a session. It doesn’t mean going out every day to go down a 20 step because you will get better. This type of abuse can lead to serious injury, but if you skate a little each day and work to progress through your learning curves while maintaining a positive attitude, you’ll have a better time and get more enjoyment out of it.
Stretching before and after your sessions: It’s easy to touch a few toes and do butterflies right after you start skating hard and right after you stop skating. In fact, if you don’t make time for stretching, you’ll have to make time for injuries and pain later. Professional skateboarders do it all the time. They have to compete, shoot and jump huge things all the time to earn money, so they learn from the best physical trainers in the world. These physical trainers will first teach you that to avoid injuries during training, 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 just after warming up by skating and right after your skate session, then stretch again before bed. This stretching throughout the day will make your body more limber and flexible, and help blood and oxygen flow to your muscles and joints, repairing them faster. It’s also a great idea to stretch your upper body like your neck, back, and arms.
Do a warm-up: Just as warming up is important in skating to make sure you don’t fall over when you start skating, warming up is important to make sure your muscles have a moment to decompress. To warm up, do some light walking. I usually walk around the skate park after I finish skating. This can be combined with filming your friends or taking photos if you are a photographer. This will help circulate blood to your joints for extra recovery.
Eat or drink plenty of protein after a workout: I’ve read lots of blogs and forums about people looking for the best recovery methods, and this one is the same everywhere. You should eat or drink plenty of protein, 30-50 grams, immediately after a workout, along with coconut water or Gatorade. Your body needs protein to rebuild muscle, and the energy drink will replenish glycogen levels and increase insulin levels. Insulin can help restore muscle protein by inhibiting protein breakdown and stimulating protein synthesis. As I’m vegan, I recommend a plant-based protein shake. You can find them 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 bad after a skate session, they might be worth a try. Additionally, eating or drinking potassium-rich substances after a workout will help replenish depleted stores. Coconut water is high in potassium, making it a great post-workout drink. I get mine at the local store for 99 cents to save money. Make sure you get the one with no added sugar. Your body also needs things like sodium and calcium to fuel muscle energy. Bananas and sweet potatoes are excellent sources of potassium, sodium and calcium. Add them to your meals after the skate session and you’ll feel better in no time. Additionally, grapes and cherries contain antioxidants that help your body relieve joint pain. Another tip is to take fish oil or flaxseed oil pills. Omega-3s, 6s and 9s work wonders for lubricating your joints.
Better sleep: Sleep is essential for rebuilding muscles, joints and tendons. If you stay up late to party or watch TV after skate sessions, you won’t get the benefits of sleep. To get the most out of your Zs, get at least 8-9 hours of sleep each night. If you’re like me and have trouble falling asleep, you can try taking a herbal supplement like melatonin or valerian root (I found a supplement called “relax & sleep” at my Dollar tree local). Drinking a hot cup of chamomile tea will also help. Plus, engaging in a “tech blackout” after 9 p.m. every night will help you get to bed easier. Either way, get the sleep you need to recover and you can skate to your full potential every day!
Reduce stress: Acute stress, like the one you feel while exercising, is good for you. Chronic stress, like when you don’t get enough sleep or when you have homework to do for school, is not good for you. To fully recover from your skate sessions as quickly as possible, take the time to do stress-relieving exercises like short hikes, hanging out with friends, and biking. These are all things known as active recovery, and they can go a long way in helping you recover mentally after an intense skate session. Being social with good friends and laughing are the best ways to relieve stress.
Ice, then take a hot bath: Ice your ankles after skating for 10-15 minutes, then soak in warm water to relax your muscles and aid recovery the next day. The icing reduces swelling that could occur if you land very hard on your ankles, and the warm water relieves tension in your muscles, making it easier for blood to flow through them. Combined with a post-workout stretch, icing and a hot bath can be a great way to recover after a skate session.
Bodyweight Squats: Doing proper bodyweight squats during the day and between skate sessions will strengthen the connective tissue around your joints, and indeed you will have more stability around your ankle, hip, and pelvic joints. First, you’ll want to learn how to do proper bodyweight squats.
I hope these tips will help you have more fun with skateboarding. No doubt it can be very painful at times, but it’s about overcoming our personal challenges and getting the reward of giving up a worthwhile ride. I love skateboarding, and I’m sure you do too. That’s why if it were up to me, I’d be skating all day every day. However, as we get older, our bodies don’t recover as quickly, but if you take these 5 tips to heart, maybe your recovery will be faster and you’ll be skating again in no time!
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