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On the Ice => Off-Ice Training for Skaters => Topic started by: rsk8d on August 29, 2010, 11:09:30 AM

Title: Sk8Strong off-ice training/injury related articles
Post by: rsk8d on August 29, 2010, 11:09:30 AM
Hello everyone from the old forum and to new users.  I will continuously post links to new Sk8Strong articles once they are written.  As always feel free to make suggestions, and I will be happy to consider them!

All articles can be found at www.sk8strong.com/articles.html

How Important is the ITBand to Figure Skaters

What to Do When a Skater is Injured, Parts 1 and 2

Figure Skating and the Glut Medius Muscle

How to Test Psoas and Hamstring Flexibility

Plyometric Training Tips

The Basics of Injury Prevention for Figure Skaters

Proper Shoe-wear for Your Fragile Feet

Don't Forget the Hamstrings

Knee Pain: Is the Root Above the Knee?

How Can Biomechanical Principles Help Us in Our Analysis of Skills?

What is Core Stability?

Functional Training vs. Weight Machines

The Importance of Stretching
Title: Re: Sk8Strong off-ice training/injury related articles
Post by: rsk8d on September 19, 2010, 03:27:28 PM
New article "Dynamic Warmup for Figure Skaters" at link: www.sk8strong.com/articles/article/6311334/147297.htm

Also, there is a promo code 'warmup101' for 20% off the "Ultimate Dynamic Warmup" DVD until October!
Title: Re: Sk8Strong off-ice training/injury related articles
Post by: rsk8d on October 05, 2010, 08:51:41 PM
"Periodization Guideline for Skaters" at http://www.sk8strong.com/articles/article/6311334/147911.htm
Title: Re: Sk8Strong off-ice training/injury related articles
Post by: LilJen on April 18, 2011, 07:21:59 PM
rsk8d, this stuff is GREAT!! I was looking for info on stabilizing a crummy ankle and the text and link to vids were very helpful. Thank you! And now I think i should go stretch my hamstrings and psoases. :)
Title: Re: Sk8Strong off-ice training/injury related articles
Post by: rsk8d on April 21, 2011, 08:13:48 AM
Thanks LilJen!  Sorry I haven't posted anything in a while everyone.  I'll try to get some new articles up soon!
Title: Re: Sk8Strong off-ice training/injury related articles
Post by: rsk8d on May 01, 2011, 06:49:33 PM
NEW article posted: "The Importance of Good Spine Mechanics with Exercise"

http://www.sk8strong.com/articles/article/6311334/155516.htm
Title: Re: Sk8Strong off-ice training/injury related articles
Post by: fsk8r on May 02, 2011, 11:09:56 AM
NEW article posted: "The Importance of Good Spine Mechanics with Exercise"

http://www.sk8strong.com/articles/article/6311334/155516.htm

It might be my computer but the title's showing but the article seems to be missing.

That is odd - the text is on this link: http://www.sk8strong.com/articles.html
Title: Re: Sk8Strong off-ice training/injury related articles
Post by: rsk8d on May 02, 2011, 11:57:12 AM
Thanks so much! The problem is now fixed!
Title: Re: Sk8Strong off-ice training/injury related articles
Post by: rsk8d on July 14, 2011, 12:19:54 PM
Sk8Strong periodically releases discount codes for newsletter subscribers, facebook and twitter followers, and forum members.  I've just added two new ones, and check back every so often for new codes. 

Link is: www.sk8strong.com/discount.html
Title: Re: Sk8Strong off-ice training/injury related articles
Post by: rsk8d on August 14, 2011, 10:21:57 PM
If you aren't following us on twitter yet, check out @Sk8Strong for specials, tips, fun quotes, and more.  We're almost at 1500 followers; join in!  Find us on facebook at the Sk8Strong fan page and groups... :)
Title: Re: Sk8Strong off-ice training/injury related articles
Post by: rsk8d on September 10, 2011, 12:24:47 PM
NEW article finally posted : "The Basics of Treating Skating Injuries"

http://www.sk8strong.com/articles/article/6311334/159351.htm
Title: Re: Sk8Strong off-ice training/injury related articles
Post by: rsk8d on September 17, 2011, 08:37:00 PM
NEW product just available: "Skating Skill Strength and Flexibility Analysis Manual:"

LINK : http://www.sk8strong.com/catalog/item/7395949/8996336.htm (http://www.sk8strong.com/catalog/item/7395949/8996336.htm) Every jump, spin, and skating move requires certain movement patterns to occur at every joint to be performed correctly.  Three things affect these movement patterns: muscle flexibility, muscle strength, and joint mobility.  Not every skater naturally possesses the strength and flexibility needed for these movements.  By learning the strength and flexibility requirements throughout the body in each position of a jump, spin, or move, you can easily make corrections in a skaters' technique. By performing stretching and strengthening exercises, a skater can improve the ability to achieve the positions and technique that a coach is looking for.

This manual includes analysis of strength and flexibility requirements for all jump takeoffs, common spins, and several moves in the field.  Coaches and skaters may use these analyses to recognize skaters' anatomical faults.  Simple improvements in muscle flexibility will help improve the angle of a jump takeoff, improve a spiral position, and improve the center of balance in a spin.  Strength improvements result in higher jumps, explosive takeoffs, improved duration and position of spins, and much more.

Analyses include: axel, lutz, flip, loop, toe loop, and salchow jumps; camel, sit, layback, pancake, and biellman spins; spiral, ina bauer, spread eagle, and choctaw field moves.

Title: Re: Sk8Strong off-ice training/injury related articles
Post by: rsk8d on January 14, 2012, 04:31:56 PM
New article posted : "What's the Best Exercise to Do When You Can't Skate?"
http://www.sk8strong.com/articles/article/6311334/162358.htm
Title: Re: Sk8Strong off-ice training/injury related articles
Post by: rsk8d on February 05, 2012, 09:56:10 AM
Everythingfigureskating.com was nice enough to ask me to do an interview for their website regarding injuries and injury prevention.  Check it out at: http://everythingfigureskating.com/prosCorner/featured-articles/interview-with-lauren-downes-about-injuries-injury-prevention/
Title: Re: Sk8Strong off-ice training/injury related articles
Post by: rsk8d on September 07, 2012, 06:32:37 PM
NEW article posted "What Exactly is a Groin Strain?" at http://www.sk8strong.com/articles/article/6311334/167450.htm
Title: Re: Sk8Strong off-ice training/injury related articles
Post by: rsk8d on January 15, 2014, 05:28:50 PM
This isn't really off-ice training related, but I added a post about Nationals to my blog and thought I'd share!
 http://www.sk8strong.blogspot.com/2014/01/thoughts-on-2014-us-national-figure.html
Title: Re: Sk8Strong off-ice training/injury related articles
Post by: rsk8d on February 05, 2014, 07:13:05 PM
NEW article posted at www.sk8strong.com: "Preventing Back Injuries in Skating". Hope you all like this one....
http://www.sk8strong.com/articles/article/6311334/177099.htm
Title: Re: Sk8Strong off-ice training/injury related articles
Post by: WaltzJump413 on February 06, 2014, 08:30:18 PM
NEW article posted at www.sk8strong.com: "Preventing Back Injuries in Skating". Hope you all like this one....
http://www.sk8strong.com/articles/article/6311334/177099.htm

Thank you so much! Would you recommend the same exercises to avoid back pain from arching the back in spirals?
Title: Re: Sk8Strong off-ice training/injury related articles
Post by: fsk8r on February 07, 2014, 07:26:48 AM
NEW article posted at www.sk8strong.com: "Preventing Back Injuries in Skating". Hope you all like this one....
http://www.sk8strong.com/articles/article/6311334/177099.htm

Liked this one. I fully appreciate the role of the glute medius and piriformis in sit spins as I managed to pull them straight after getting back on the ice after a break for surgery. I think I pulled them by trying to stand up from the sit when there wasn't enough muscle strength.
Title: Re: Sk8Strong off-ice training/injury related articles
Post by: rsk8d on February 11, 2014, 08:26:52 PM
Glad you liked it! Waltzjump413, yes, stretching the hamstrings and psoas will help the spiral, and strengthening the glutes will decrease the stress on the lower back muscles.
Title: Re: Sk8Strong off-ice training/injury related articles
Post by: WaltzJump413 on February 11, 2014, 10:38:00 PM
Glad you liked it! Waltzjump413, yes, stretching the hamstrings and psoas will help the spiral, and strengthening the glutes will decrease the stress on the lower back muscles.

Thank you--that's great to know, because I've been working on my spiral lately.  :) What kind of exercises do you recommend for strengthening the glutes?
Title: Re: Sk8Strong off-ice training/injury related articles
Post by: rsk8d on April 01, 2014, 08:37:59 PM
NEW article posted "Preventing Faulty Knee Mechanics in Figure Skating"  http://www.sk8strong.com/articles/article/6311334/177681.htm

I spent 3 hours on this one, so I hope you enjoy! :-)
Title: Re: Sk8Strong off-ice training/injury related articles
Post by: WaltzJump413 on April 02, 2014, 08:33:59 PM
Thank you so much for posting! I'm excited to read this.  ;D
Title: Re: Sk8Strong off-ice training/injury related articles
Post by: rsk8d on April 15, 2014, 10:03:02 PM
Your welcome!
Title: Re: Sk8Strong off-ice training/injury related articles
Post by: Mainiac159 on April 15, 2014, 11:54:08 PM
Hello,

Do you have any advice for a torn labrum?   Is there any hope for me?    I read your information about groin pain, but my injury is much worse than that.    I wish I could find a Skating Physical Therapist!
Title: Re: Sk8Strong off-ice training/injury related articles
Post by: rsk8d on April 22, 2014, 03:17:24 PM
Unfortunately a torn labrum (hip, not shoulder, I'm assuming?) does not heal itself.  Many skaters have had it surgically repaired and are back on the ice, including John Coughlin and Alissa Czisny. You can try to strengthen it as much as possible, but that tear won't go away.  I would  recommend fixing it sooner than later, as you can develop other problems that could cause wear and tear in the hip down the road.
Title: Re: Sk8Strong off-ice training/injury related articles
Post by: Mainiac159 on April 22, 2014, 06:35:38 PM
Thanks for the reply.   I begged the  specialists for surgery, but they tell me I'm too old (61), and because my torn labrum is due to Congenital Hip Dysplasia, I'm not a candidate for Arthroscopic surgery.    They said  to try a cortisone shot and PT.   The cortisone shot was great while it lasted, about five weeks.  PT hasn't helped with the pain.   

I've just hired a new Personal Trainer, so maybe the exercises he recommends will be more helpful.   He remarked on my flexibility and ability to keep my head up while working out.    I have skating to thank for that!

I'm going to a different surgeon next month.   Other than an Osteotomy (which don't always work) and a Total Hip Replacement (that I'd sign up for in a heartbeat, but I was told my hip arthritis isn't bad enough for that yet), I may be in a terrible Catch-22 situation for a long long time.   

 
Title: Re: Sk8Strong off-ice training/injury related articles
Post by: Neverdull44 on April 22, 2014, 08:44:58 PM
I ordered the "adult over 40".   What I've noticed after skating for a year, is that my sides of my stomach have come inwards (after two babies).  However, my core is still poor. 
Title: Re: Sk8Strong off-ice training/injury related articles
Post by: Neverdull44 on April 28, 2014, 06:11:38 PM
Sk8strong for Adults over 30 arrived!   I did my first tape, all the way through, on Saturday. I could do everything, that was the good news.  My hip stability and core need the most work.  The stair exercise, while it looks easy, was rather hard for me to do right.  My coach is always commenting on my dropping my free hip.  Perhaps there is a connection?   

I was sore Sunday.  I did a yoga tape.   Still sore today, but I skated.  I skated well.  I think I'll wait until tomorrow to do the sk8strong workout again. My muscles are telling me "one more day"

I did P90X for 90 days about 5 years (and 10 pounds) ago.  The first 2 weeks were extremely painful.  I am not as sore as with P90X, but I am sore.  I found the SK8strong a little bothersome to start and stop the video constantly.  P90x, you just do the reps along with the guy, and the rest between is timed.   You don't have to start and stop, unless you can't keep up.  But, Sk8strong has this where you can do more reps, so this must be the reason for the self start/stopping.

I wish Sk8strong had a yoga/stretching video. I buy yoga videos like a bulldog eats bones, and I would like a new one.  A bunch of skaters in a pretty spot to inspire me, doing yoga with a gorup.  That would be fun for Sunday, when I don't skate.
Title: Re: Sk8Strong off-ice training/injury related articles
Post by: rsk8d on April 29, 2014, 09:37:15 PM
Sorry, Neverdull, yoga is not our forte :).  But I always recommend it!  Glad you liked the workout so far.

Our reasoning behind the instructional clips, vs. a follow- along workout: Everyone progresses at a different pace and some people are weaker in one muscle group vs. another.  If we created a DVD that allowed everyone to do the same reps and sets of each exercise, without progressions, it would be a disservice to the skaters. With our format, a skater can progress at a pace appropriate for their capability.  Also, with a follow-along workout,  there is a high risk of injury, as some skaters might be doing exercises too hard for their ability.  Hence, this is why I see a lot of patients at my clinic who are injured from workout videos!  Also, the majority of reputable sport-specific DVDs/videos are in the same format.  Over time, Sk8Strong workout circuits should become second nature to you and you won't need to watch the video, except when you want to progress an exercise.  The DVDs are just as much a teaching tool as a workout program.

Anyone, feel free to post me any questions anytime!
Title: Re: Sk8Strong off-ice training/injury related articles
Post by: Loops on April 30, 2014, 03:21:04 AM

Our reasoning behind the instructional clips, vs. a follow- along workout: Everyone progresses at a different pace and some people are weaker in one muscle group vs. another.  If we created a DVD that allowed everyone to do the same reps and sets of each exercise, without progressions, it would be a disservice to the skaters. With our format, a skater can progress at a pace appropriate for their capability.  Also, with a follow-along workout,  there is a high risk of injury, as some skaters might be doing exercises too hard for their ability.  Hence, this is why I see a lot of patients at my clinic who are injured from workout videos!  Also, the majority of reputable sport-specific DVDs/videos are in the same format.  Over time, Sk8Strong workout circuits should become second nature to you and you won't need to watch the video, except when you want to progress an exercise.  The DVDs are just as much a teaching tool as a workout program.

Anyone, feel free to post me any questions anytime!

This is exactly why I like your format better Rsk8d!!  I hate those follow-along videos- I either can't keep up, or they don't do enough reps for me.   

A nice stretching video (not yoga based- I worry about getting hurt if I don't have an instructor tweaking my position) would be nice though.  So I second NeverDull's suggestion!
Title: Re: Sk8Strong off-ice training/injury related articles
Post by: rsk8d on June 14, 2014, 10:36:55 PM
Thanks Loops! We do include stretching on our 'Ultimate Dynamic Warmup' video.

BTW everyone, we've produced a new downloadable circuit that you can add to 'The Competitive Skater' program (or Adult Training if you are at a higher fitness level).  You can rotate it into your workout rotation for some fresh new exercises. http://www.sk8strong.com/catalog/item/7395949/10078001.htm
Title: Re: Sk8Strong off-ice training/injury related articles
Post by: rd350 on August 13, 2014, 08:51:43 PM
Just found this thread after asking about the videos.

Any advice on how to choose?  I have a PT background and am an adult skater just back on the ice after around 12 years off.  Doing about Pre-Bronze level on ice and skating 3, occasionally 4x/wk usually around 2 hours but I think it STILL takes me at least 30 minutes to get in the groove on ice!

I have always been very tight, no matter how much I stretch (and tight/restricted fascia, which is why I don't look anywhere near my age - there's a bright side to everything :)), but I do stretch a lot.

I roll out pretty much everything on the foam roller after skating, decompress my feet on Yamuna foot savers (best done at the rink right off the ice)....

Any advice on choosing a video?  Thanks!
Title: Re: Sk8Strong off-ice training/injury related articles
Post by: rsk8d on August 15, 2014, 09:25:46 PM
Just found this thread after asking about the videos.

Any advice on choosing a video?  Thanks!

I would go with Adult Training video, which is mainly strength training. It seems that you are doing the correct stretching. Do you do dynamic warmup exercises before skating?
Title: Re: Sk8Strong off-ice training/injury related articles
Post by: rd350 on August 16, 2014, 12:01:26 AM
I do not and I know I should!!  Anything in particular you recommend?

Thanks for the video advice.  I'll order the Adult Video this weekend.
Title: Re: Sk8Strong off-ice training/injury related articles
Post by: rsk8d on August 17, 2014, 09:36:33 AM
There are tons of lower body dynamic exercises. We have a Dynamic Warmup DVD for a full program.
Title: Re: Sk8Strong off-ice training/injury related articles
Post by: rsk8d on March 17, 2015, 04:39:49 PM
I have published a new book: "The Figure Skater's Guide to Injuries and Biomechanics"!  The first 20 people to purchase get a 10% discount with promo code 'guide10'.  Visit www.sk8strong.com/books.html for full information about the book :-)
Title: Re: Sk8Strong off-ice training/injury related articles
Post by: rsk8d on February 08, 2017, 09:47:10 AM
I have a new article for everyone! "Good Posture: Where Does It Come From, and How Do I Get It?" http://www.sk8strong.com/articles/article/6311334/188360.htmhttp://www.sk8strong.com/articles/article/6311334/188360.htm
Title: Re: Sk8Strong off-ice training/injury related articles
Post by: lutefisk on February 08, 2017, 10:04:44 AM
I have published a new book: "The Figure Skater's Guide to Injuries and Biomechanics"!  The first 20 people to purchase get a 10% discount with promo code 'guide10'.  Visit www.sk8strong.com/books.html for full information about the book :-)

Does the discount apply to just the download version or the hard-copy version as well?
Title: Re: Sk8Strong off-ice training/injury related articles
Post by: rsk8d on February 08, 2017, 10:30:51 AM
This code is from 2015. You can use the code 'sk8strong425' now, good for any products.