DDB Physiotherapy

Honorary physiotherapist to the National Ice Skating Association (NISA), Julia Ferreira, says ice skating is an excellent form of exercise, but warns that it brings with it a risk of injury – as laid-up ‘Dancing on Ice’ star Chesney Hawkes has unfortunately found out. Julia has worked with the Chartered Society of Physiotherapy (CSP) to produce some simple tips for first time ice skaters.

 Julia says: “It’s important to know your abilities and treat the ice with respect. Even top skaters suffer falls, so it’s very common for beginners to slip up. For some that can be part of the fun. The trick is to prepare your body properly and to learn how to minimise the severity of the fall.

 Julia’s physio tips for wannabe first time skaters are:

 At the rink:

  Make sure you are warm before you go on the ice. Have a brisk walk or jog around the rink. 

 When you first start skating, keep your knees bent and your body weight forward with your arms out to the side in front of you. Take small 'shuffling type’ steps. Don't try and walk or take big steps to start with.

 If you feel yourself falling, bend your knees further and you can often save yourself - if you do fall, try to fall to the side, or forwards.

 If you are going with friends, don’t hold hands. If one falls, you’ll probably all fall.

 Avoid busy times when the ice has been churned up – try and go for less popular times or the start of a session.

 Don’t skate when you are tired, or after drinking alcohol. Always skate on a proper rink, never on a lake or other frozen surface.

Equipment:

  If you plan to skate regularly, invest in your own boots as these will fit better and make you less prone to injury.

 Make sure your boots are laced correctly – the first 3-4 holes by the toes should be comfortable so that you can wiggle your toes. Around the ankle, the boot should be firmly tightened, with the laces slightly looser again at the top.  You should be able to get two fingers between the top and the back of the boot so that you can bend your knees.  Any spare length of lace should be tucked into the boot, not tied around the ankle.

 Don’t wear baggy clothing, tie long hair back and remove jewellery so that you don’t land on something sharp when you fall.

 Gloves are a good idea – they won’t necessarily prevent finger injuries, but they will keep your hands warm.  There are a variety of braces for wrists as well as joint pads and helmets but these don’t guarantee to prevent an injury and can give a false sense of security.

 Julia added: “If you want to skate regularly, consider speaking to a chartered physiotherapist. We can give you exercises to boost your strength, core stability and flexibility. Working on your posture and balance is also a good idea as this increases your awareness of your body before you step on a slippery surface. Pilates classes can often help with this.”

 The European Figure Skating Championships take place at the Motorpoint Arena in Sheffield on the 22-29 January. It is the first time they have been held in Britain for 20 years and is an excellent opportunity to see top skaters in action, as well as support the British team.