Figure skating is a sport that combines grace, power, and precision. Whether you’re perfecting your spins, landing jumps, or working on footwork, your body endures intense physical demands. Unfortunately, injuries are common, and without proper care, they can sideline skaters for weeks or even months. At Fit 4 Life Physical Therapy, we want to help you stay strong, healthy, and injury-free. Read on for essential injury prevention tips, common skating injuries to watch out for, and how you can keep training—even if you’re recovering.
Common Injuries in Figure Skaters
Figure skating requires repetitive jumping, spinning, and balancing, which puts stress on the joints, muscles, and bones. Some of the most common injuries include:
Knee Injuries – Skaters are prone to jumper’s knee (patellar tendinitis) and meniscus tears due to repeated jumping and landing.
Ankle Sprains – Improper landings or unstable skates can lead to painful sprains or even ligament tears.
Stress Fractures – The high-impact nature of figure skating can result in stress fractures, especially in the foot and shin.
Hip & Groin Strains – Flexibility and rotational movements can lead to muscle strains in the hip flexors and groin area.
Wrist Fractures – Falls are inevitable in skating, and landing on outstretched hands can cause fractures or sprains.
Back Injuries – The repetitive twisting and bending of figure skating can result in lower back pain, muscle strains, or even stress fractures.
How to Stay Injury-Free on the Ice
Preventing injuries starts with good habits both on and off the ice. Incorporate these strategies into your routine to keep your body strong and resilient:
Warm Up & Cool Down – A proper warm-up with dynamic stretching and light cardio helps prepare your muscles and joints for movement. After practice, cool down with static stretching to prevent stiffness and soreness.
Strength & Conditioning – A strong core, stable ankles, and flexible hips are essential for preventing falls and overuse injuries. Add off-ice strength training and balance exercises to your routine to build resilience.
Perfect Your Technique – Poor landing mechanics can put excessive strain on your knees and ankles. Work with a coach to refine your technique and reduce injury risk.
Listen to Your Body – Pain is a signal that something isn’t right. Don’t push through discomfort—rest, recover, and seek help if needed to prevent minor issues from turning into major injuries.
Wear Proper Gear – Your skates should provide the right support for your level of training. If your boots feel unstable or uncomfortable, consult a professional to ensure a proper fit.
Prioritize Recovery – Nutrition, hydration, and sleep all play a crucial role in muscle recovery and overall performance. Take care of your body off the ice so it can perform at its best on the ice.
Let’s prevent injuries in the first place
Injuries don’t have to keep you from training. Prevention is always more fun than reacting to a painful injury. Download our 4 Exercises for the Booted Athlete PDF for safe and effective ways to prevent injuries.
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Schedule Your Injury Prevention Screen Today!
The best way to prevent injuries is to identify risks before they become problems. At Fit 4 Life Physical Therapy in Concord, Ohio, we offer Injury Prevention Screens to help figure skaters stay strong, flexible, and injury-free. Let’s work together to keep you performing at your best! Schedule your screen today by calling us or visiting our website.
Stay strong, skate smart, and keep chasing your dreams!
