How to Protect Ankles While Rollerblading

The proper gear, such as a helmet and pads, can help reduce your risk of an injury while rollerblading.
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Rollerblading can transform your body from so-so to fabulous, making you feel healthy and energized, but the sport also comes with a variety of risks. Your ankles are vulnerable to injury during inline skating because they are constantly moving and supporting the weight of the rest of your body. Avoid ankle injuries by wearing a pair of skates that fits you properly, and then hit the streets to practice good techniques in a safe area.

    Step 1

    Purchase skates after you have been doing some sort of physical activity, such as walking, jogging or even rollerblading. Your ankles sometimes swell slightly after spending time being active on your feet, so choose a pair of skates that fit well under these circumstances.

    Step 2

    Try on skates wearing the same type of socks that you would wear while rollerblading. Move around in them and practice skating for at least 15 minutes to make sure that your ankles feel supported and comfortable. The plastic surrounding your ankles should be firm to the touch.

    Step 3

    Wear skates, a helmet and pads especially made for women. The skates will fit your Achilles tendon and calf muscles better than those made for men or for a unisex consumer. The helmet and pads will be slightly smaller and tighter for your body type and size.

    Step 4

    Stretch your ankles and feet before beginning to Rollerblade. Move each foot in circles in a clockwise direction for 30 seconds, switch to counter-clockwise for 30 seconds and then point and flex each foot for 30 seconds.

    Step 5

    Practice on a soft surface, such as grass, before moving on to harder surfaces. Make sure that you are able to stay upright and skate at the same time. Fall onto your knees when possible when you lose your balance, as your knee pads will help keep you protected from injury.

    Step 6

    Skate slowly for a few minutes before you begin working out or skating for fun. This will help warm up your ankles so that you are less likely to injure them. Bend your knees and skate with your legs at least hip-width apart. This creates a lower center of gravity so that you are less likely to fall.

    Step 7

    Find smooth surfaces to skate on after you have mastered staying upright and falling correctly. This will keep your ankles from having to work too hard and hopefully keep you from encountering objects that will trip you and cause a nasty spill.

    Things You'll Need

    • Rollerblades

    • Helmet

    • Pads

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