Roller skating is one of the most fun activities out there, and it’s good for you to boot! (Pun very much intended.) We’ve discussed a lot of the health benefits of roller skating, and it’s true that skating is a great option for low-impact exercise. However, like any sport, roller skating can come with some minor irritations, aches, and pains. Read on to learn how to prevent blisters and foot pain from roller skating, and visit our pro shop at Wheels Skate Center for new skates, skating equipment and accessories, and of course, expert advice from our pros!
Common Causes of Roller Skating Foot Pain
Some of the most common causes of foot pain while roller skating include:
This skating malady is caused by pressure from a stiff skate tongue (the part that goes behind the laces, on the front of your ankle/top of your foot). If the skate is laced tightly, the tongue cuts into the tendons of the ankle, causing pain, redness, and swelling.
Chafing and Blisters
If your skates are too big or too small, you may end up with chafing, redness, and even blisters, which can make skating (not to mention just wearing normal shoes) very uncomfortable. Skate boots that are too large don’t stay in place, causing them to slide back and forth on your foot. Boots that are too small cut into your foot and can rub your skin until it’s injured.
This painful condition is caused by inflammation in the thick band of tissue that runs from the heel to the toes. If you feel stabbing pain in your heels during or after skating, you may have plantar fasciitis.
Tight Achilles Tendon
This tendon runs from the calf muscle down to the heel, and many people find that it can tighten up during exercise. If your Achilles tendon is tight, you may experience pain in and above your heel at the back of your ankle, as well as swelling. In severe cases, your heel may even feel hot to the touch due to the inflammation.
How to Prevent Foot Pain from Roller Skating
The most important thing you can do to prevent foot pain while roller skating is to wear properly fitting skates! It all starts with the skates, so make sure you have the fit right when ordering. If possible, visit a pro shop to order your skates. Here at Wheels Skate Center, we have a pro shop where you can try different skate sizes and brands, so you feel confident when ordering your skates.
Of course, you may still run into some issues, so check out these tips to avoid foot pain and blisters from skating.
Don’t lace your skates too tightly.
Your skates should be laced tight enough to provide support, but not so tight that they’re putting pressure on the front of your ankle.
Wear thick socks and add more padding if necessary.
Nice, thick socks are a must for roller skating. They provide additional padding, keep your feet dry, and help prevent blisters and chafing. Of course, you may still need to make a few adjustments, so get some moleskin from the drugstore, cut it to shape, and stick it inside your skate boot anywhere that you feel painful friction forming.
Warm up your muscles and stretch before skating.
As with any sport or physical activity, you should always warm up and stretch before skating. Gentle stretching every day can help reduce pain from Plantar fasciitis and also loosen up your Achilles tendon.