Sk8Strong off-ice training/injury related articles

[rsk8d]

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.

[Mainiac159]

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.   

[Neverdull44]

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. 

[Neverdull44]

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.

[rsk8d]

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!

[Loops]

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!

[rsk8d]

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

[rd350]

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!

[rsk8d]

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?

[rd350]

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.

[rsk8d]

There are tons of lower body dynamic exercises. We have a Dynamic Warmup DVD for a full program.

[rsk8d]

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 :-)

[rsk8d]

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

[lutefisk]

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?

[rsk8d]

This code is from 2015. You can use the code 'sk8strong425' now, good for any products.