Ice skating has a beneficial effect on the respiratory and cardiovascular systems. Pains of various types that appear after training sometimes indicate existing pathologies.
Ice skating has a number of contraindications. In order not to wonder why this or that disease progresses, it is not recommended to engage in this sport for those who have been diagnosed with the following pathologies:
Your feet will feel comfortable in skates if you adhere to the following recommendations when choosing:
According to experts, beginners, regardless of gender, should purchase hockey skates instead of figure skates. This is explained by their stability, which helps reduce the risk of injury. If the decision was made to purchase figure skates, then they must be of high quality, made of natural or artificial leather. You should not pay attention to plastic shoes, as they contribute to leg deformation.
To avoid painful sensations in the legs after skiing, it is necessary that the load on the legs and muscles be gradual. So, beginners need to reduce their first training sessions on the ice to half an hour. Then they can be increased by ten to fifteen minutes.
Sometimes flat feet are characterized by severe clinical manifestations. If there is swelling and severe pain, it is recommended to avoid exercises that place a lot of stress on the legs. Ice skating is also not recommended in this case.
In most cases, leg pain that occurs after skating is considered normal. If the cause of the painful syndrome is flat feet or injury, it is recommended to immediately consult a doctor.
In the modern world, winter sports are very popular. Unlike skis and snowboards, you can skate all year round if you have a suitable skating rink nearby. The purpose of skating is to improve health and develop the body, which is useful for both children and their parents. The skating technique is not complicated, since the most important thing here is to learn to maintain balance. Also, a beginner on ice is faced with a rather unpleasant sensation when his legs hurt while skating or after it. Let's find out why pain occurs.
Some people often complain that their legs hurt after skating. Considering that skating provokes a strong load on the lower extremities, it is important to take a number of necessary measures in a timely manner to prevent the occurrence of pain.
It is important to remember that the boot should “sit” tightly on the foot, but not compress it. Otherwise, tired legs will ache, and tight muscles will begin to go numb. Shoes that are too loose can cause severe muscle tension. As a result of this, a person unaccustomed to skating often complains that his limbs hurt a lot.
The reason a novice skater complains that his legs hurt after skating is often due to improper lacing. To avoid this problem, you need to lace your shoes correctly. This is done like this:
For children starting to skate for the first time, it is advisable to devote time to special gymnastics, which includes:
In the modern world, winter sports are very popular. Unlike skis and snowboards, you can skate all year round if you have a suitable skating rink nearby. The purpose of skating is to improve health and develop the body, which is useful for both children and their parents. The skating technique is not complicated, since the most important thing here is to learn to maintain balance. Also, a beginner on ice is faced with a rather unpleasant sensation when his legs hurt while skating or after it. Let's find out why pain occurs.
The answer to why your legs hurt after skating is quite simple. The main causes of pain in the lower extremities include:
It is important to remember that the boot should “sit” tightly on the foot, but not compress it. Otherwise, tired legs will ache, and tight muscles will begin to go numb. Shoes that are too loose can cause severe muscle tension. As a result of this, a person unaccustomed to skating often complains that his limbs hurt a lot.
To avoid painful sensations in the legs after skiing, it is necessary that the load on the legs and muscles be gradual. So, beginners need to reduce their first training sessions on the ice to half an hour. Then they can be increased by ten to fifteen minutes.
Treatment of this pathology includes strengthening of the actual muscles. There are several proven methods for treating flat feet at home.
I really need advice.
Initial data: 25 years old, very poor physical fitness, started skating a month ago.
Problem: with any movement on skates, my legs fall inward (right to the left, left to the right) and it turns out that I am riding on the edge of the blade.
I never had flat feet, although I noticed that I walked crookedly even in shoes. After a week of self-control when walking, I relearned it, but when I get on skates, the problem returns.
It's not about my skates, because... I tried skating in rental skates - the same thing. I relace my skates 1-2 times per hour of skating, because... I begin to feel that my leg is not tightly fixed, but even after the second lacing (when I tighten it very tightly), my legs still fall over.
I understand that this cannot be corrected through willpower, so please recommend some exercises (especially on the floor, if any) to teach your legs to stand correctly.
P.S. The option of forgetting about skates is not suitable, since I really want to learn at least the basic elements, and in general, I fell in love with ice
Do different exercises in skates on the floor. At the initial level, they are really very useful and help (not only in case of such problems), progress will be an order of magnitude faster, especially if there is not so little ice. and at an advanced level it’s also useful, but it’s usually terribly lazy
2) skates either in covers, and it’s often better in soft ones, or you can wrap them in some kind of rag. Plastic cases are too thick and therefore not good for everything. But the main thing is safety, so that you don’t slide sideways (that is, you can’t exercise on tiles, for example), otherwise you can be seriously injured. In general, what to put on the blades depends on the exercise and conditions.
1) falling feet. Standing both on two legs and on one leg (holding on to something), we roll the foot first inward, then outward. We hold it in a vertical position (this is better on one leg). This way the necessary muscles are pumped up and the ligaments are strengthened.
2) when you can stand straight on skates, you need to do various steps in skates, side steps, side steps with a heron exit, etc.
3) climbing stairs in skates, standing on some step, on a chair (but this is already a bit high).
4) squats in skates, on two and one legs (holding on to something). Well, on one leg - these are already advanced things that require a certain physics, not the weakest one. Useful for the same rotations, but after years of practice, it becomes lazy
(c) Richard Bach. Seagull Jonathan Livingston
Illusive what are the names of your skates? And if possible, here is a photo from exactly these two angles
In general, Sasha Grot wrote the right things. In all these exercises, it is important that a person understands which muscle groups should tense at what moment. She showed me this walking on the outer/inner side of the foot (a standard exercise for any gymnastics training, included in the general physical training complex from the first year of training), and showed how she walked before they explained to her what muscles she needed to work on, and after that. Well, before that, she was just really stretching her ligaments instead of strengthening them (((And it would seem - what can be done wrong in this exercise?
They fit well on the body - Chinese, with super short legs and a long back with a flat pelvis.
I could have developed the topic, but I have a clear feeling that this is a different topic, not about the ankle.
Here is the back, the hip joint, maybe at a stretch, the knee - but not the foot at all. IMHO, an interesting independent topic, but different. And the ankle needs separate targeted training; for physical training it is an extremely important thing. In fact, at the same time, in “normal skates” it is extremely launchable.
You did not understand me. I am absolutely in favor of developing the ankle in any case, no matter what kind of skates you skate on. If it’s soft, you need to strengthen it so that there are no injuries and you can at least learn something. You can pump up your ankle naturally (just by skating in soft skates) for years, but we’re after it faster, right? In hard ankles (as you rightly noted) it doesn’t work much, the boot does a lot for the skater, so having good boots you also need to develop the ankle. For children figure skaters, this happens during general physical fitness classes and due to generally intense training on the ice. For adult amateurs who simply go out on the ice a couple of times a week, the process can drag on for years. And yes, even in cool skates you can put your ankle on the inside edge if your ankle doesn’t really work (or the blade is positioned incorrectly). So in terms of the need to pump up the ankle, you are absolutely right.
Also keep in mind that different people develop muscle mass differently; for some, a little exercise is enough to pump them up, while for others, even hours of training does not help. If the author of the question is from the second category, then by remaining in soft skates he will simply spend a lot of time and effort for almost zero results, which will most likely discourage him from skating. Everything we (amateurs) do is for fun. Not everyone enjoys pure masochism. I don’t see anything wrong with making the learning process easier and protecting yourself from unnecessary injuries due to the moderate rigidity of the boot. But don’t forget to pump up your ankle anyway.
Pain in the calf muscles is an extremely common phenomenon and each of us has encountered it at least once. At the same time, pain can be either mild or severe, to such an extent that it is even difficult to walk. What are the reasons for this far from pleasant phenomenon?
— Caused by drug toxins
If you think that the matter is definitely not a matter of seizures, but of some kind of disease, for example, one of those that we described in this article, then there is only one way out of the situation - contacting a medical institution for advice and subsequent examination, which will reveal the cause of the illness. The doctor will accordingly prescribe the necessary treatment.
Well, if the doctor has prescribed treatment, follow absolutely all the recommendations he gives. As a rule, one of the main means of treatment is constant movement, although only until the pain becomes unbearable. In a word, move more and be healthy!
The anatomical structure of the foot allows the fragile bones, due to muscles, ligaments and tendons, to withstand not only the weight of the entire body, but also the loads that a person carries. Hundreds of kilometers traveled by each person in their entire life cannot but affect the condition of this complex apparatus. But why do some people keep their gait light until old age, while others have pain in their feet even at a young age?
If we exclude injuries and congenital pathologies, then the main cause of foot pain is associated with shoes.
Of course, modern man cannot walk around the city barefoot. But any shoe in one way or another limits the interaction of all elements of the foot, intended by nature. In addition to this external factor, there are age-related changes in joints and bones, which become younger due to unfavorable factors. Therefore, if discomfort appears even with a short walk, you should not delay a visit to an orthopedist - independent treatment is not always beneficial.
Dislocations, sprains, bruises, fractures and cracks in the foot area so disrupt the quality of life that a visit to a traumatologist occurs on time. The prescribed treatment quickly restores motor functions. And the person puts on his old shoes again. It will be good if it turns out to be comfortable and suitable in size.
But if the blood flow when walking is impaired or the nerve is constantly irritated, then wearing shoes with high heels, completely flat soles, narrow toes or platform shoes turns into a time-consuming injury. Bones and joints become deformed and begin to deteriorate, and diseases characteristic of old age appear. It is impossible to completely restore tissue; treatment of such pathologies is aimed mainly at stopping the development of degenerative processes. And it all started with unsuitable shoes.
Other possible sources of pain in the feet that arise under the influence of external circumstances include:
Overload of the foot, especially during the growth of the body, carrying heavy objects, prolonged standing work and excess weight are the main causes of flat feet. This is why it is common in children. At an early age, arch correction is always successful. Later treatment is reduced to reducing the consequences of the disease.
To eliminate pain in the feet and legs and rapid fatigue of the legs when walking, you have to wear special shoes and put insoles and arch supports in regular shoes. Wearing such insoles is recommended for pregnant women to prevent flat feet.
If the pain occurs only in the left or right leg and is focused in the heel area, then these are manifestations of plantar fasciitis. Heavy loads on the legs, awkward turning of the foot inward, and uncomfortable shoes lead to sprains of the plantar fascia. It is attached to the heel bone, and constant tension on it leads to the formation of a heel spur, a painful bony protrusion.
Most often, this pathology reminds itself of itself in the morning, when piercing pain in the heel prevents you from leaning on the affected leg. For fasciitis treatment to be successful, you should limit the load on your legs, use orthopedic insoles, massage your feet, and undergo a course of physical therapy. Getting rid of a heel spur can even lead to the surgeon's knife. But timely shock wave therapy in most cases allows you to do without surgery.
Pain from fatigue covers the entire foot at the end of the working day. But prolonged bed rest or low physical activity can lead to pain in the feet when walking even short distances. People leading a sedentary lifestyle need to do gymnastics to maintain the tone of the muscles and blood vessels of the legs. Bedridden patients undergo foot massage, which normalizes blood circulation in this area.
The joints and bones of the foot are most at risk of deformation and destruction. But there are only about 30 joints here. And each of them is threatened by injuries, dislocations, inflammation, and destruction. Those who like to use diuretics increase their risk of salt deposits. Diabetes can cause a painful burning sensation in the sole of the foot. Therefore, the answer to thinking about why the feet or one left or right leg hurts is a variety of pathologies:
Taking a pain pill will not cure the disease. It is especially undesirable to do this if there is pain only in the left or only in the right leg - there may be a disease of the joint, but this cannot be determined by external signs. The similarity of symptoms even forces an orthopedic specialist to turn to the results of an X-ray examination.
Treatment of pain syndrome includes non-steroidal anti-inflammatory drugs for oral administration, local anti-inflammatory and analgesic drugs. In some cases, it is necessary to resort to corticosteroids.
You can do foot baths yourself, lubricate your feet with menthol or herbal creams, wear suitable shoes and use arch supports when standing for long periods of time. This will reduce pain when tired and walking. Other causes of pain can only be treated by a doctor.
Do your legs get tired quickly?
When your legs get tired after a long or unusual job, that’s one thing. But it happens that they get tired quite quickly, seemingly for no reason, but there are also unpleasant reasons for this. Let's first look at these reasons.
For example, varicose veins cause heaviness in the legs, especially in the evening. This is a circulatory disorder that causes blood stagnation. Doctors recommend walking barefoot more, using compression clothing, dousing your feet with cold water, wearing shoes with shock-absorbing (or even orthopedic) soles, or using gel insoles.
Thrombophlebitis is when you suddenly notice severe pain or burning in your calves, and if it becomes painful even to touch the veins, then immediately consult a doctor!
Leg pain can also be caused by osteochondrosis, inflammation of the sciatic nerve, or herniated intervertebral discs. Osteoporosis. Diabetes. Arthritis. Flat feet. In these cases, it is also better not to listen to advice on the Internet, as you understand. To the doctor.
It happens, fortunately, that everything is not so sad. Some problems can be dealt with without a visit to the clinic. Change your shoes to comfortable ones, replace the regular insoles in these shoes with gel ones, give your feet rest more often if you have to spend a lot of time “on your feet,” do light exercises to improve blood circulation, get a massage and take soothing baths. If there are no terrible diagnoses described above, then this should help.
But let's take the runners. People are healthy, without osteochondrosis or flat feet, but when running, their legs get tired. And what’s surprising is that they get tired faster than shortness of breath appears! Well, the secret is simple, they know how to breathe correctly, but let’s try to figure out how to deal with leg fatigue.
The body as a whole, and the leg muscles in particular, simply do not have time to recover. Either training is too frequent or the load on it is such that the athlete is not yet ready for. Here you need to reduce the intensity, that’s for sure.
The monotony and monotony of training sessions lead to the same thing. It is better to diversify your workouts. And according to the location, and the time, and the structure of the lesson itself, and of course, change the exercises.
And last but not least is comfort. Shoes and clothes should be comfortable, light, so as not to think about them. Pay close attention to this.
And now here are some tips, life hacks, if you like, on what you can do with your feet at home to relieve this damn fatigue from them. Just step by step.
I came home and threw clean socks into the refrigerator. Why – you’ll find out later. Then you lie down on your back so that your legs are at a higher level, for example, you lie down on the sofa and put your legs on the armrest. You'll be having fun like this for 5-10 minutes, just make sure you don't fall asleep! Next, move to the bathroom. You will need two basins - one with cool water, the other with warm. You keep your feet in a warm basin for half a minute, then for two minutes in a cool one (but the water there should not be icy!), you can repeat 3-4 times. Again you go to the sofa and do a self-massage - smoothly, gently, show your legs how much you love them. Not long - 3-4 minutes for each. Now take cold socks out of the refrigerator, put them on and lie with your feet up for another 5 minutes. All these procedures together should help relieve fatigue from your legs.
In the evening, you can use baths with herbal decoctions - chamomile, linden blossom and honey, as well as nettle and mint; you can keep your feet in this water for about 20 minutes.
We continue our conversation, but from a slightly different angle.
If everything was fine before, or at least not so bad, then you should pay attention to fatigue in the legs and the cause here, as a rule, is diseases of both the venous and arterial vessels. Let's turn now to medicine.
Venous insufficiency or varicose veins cause disruption of normal venous blood flow in the legs, and further – pain and fatigue. Thrombophlebitis of both superficial and deep veins has exactly the same effect on the lower extremities.
Also, the cause of impaired arterial blood flow (and therefore pain and heaviness in the legs) can be the following diseases - obliterating atherosclerosis of the arteries of the lower extremities, obliterating thromboangiitis, nonspecific aortoarteritis, thrombosis and embolism of the arteries of the lower extremities, changes in the walls of blood vessels in diabetes mellitus.
And due to atherosclerosis, the arteries narrow and less blood flows to the legs, which means less essential nutrients and oxygen. Hence the pain, fatigue and “heaviness in the legs.” And finally, let's finish with medical terms - Raynaud's disease, diabetes mellitus, Legg-Calvé-Perthes disease and flat feet can also be causes of rapid leg fatigue.
And what do you want me to do? Well, it’s clear - definitely see a doctor! Here is the list - the therapist first, and then where he will say. This could be a vascular surgeon, endocrinologist, neurologist or dermatologist.
And for prevention, physical activity, a bath-sauna, comfortable comfortable shoes with the right insoles, preferably gel ones, are very good.
A little about how to deal with leg fatigue is written above (baths, self-massage). Now we will continue this list.
Visit spa salons - they know what to do)) Get a pedicure.
You can try masks, they say it helps too. For example, make a mask from blue clay, first diluting it with warm water. Or from a banana, chopped in a blender.
Another way is to rub your feet with alcohol. Also relieves fatigue.
Here is a good exercise to improve blood circulation in your legs. It's called a "bicycle".
Buy a massage mat for your feet and get into the habit of stomping on it regularly. I would also advise walking barefoot in the dew)) I only know that this is unrealistic.
And of course, cosmetics, all kinds of creams. I'm no longer an advisor here. Try, ask, read. There are a million proposals, but which one will help, you can only find out by experience..
Let's consider the problem from the point of view of sports, using running as an example.
Most often, leg pain in a healthy athlete occurs as a result of incorrect technique. I'll try to explain.
If you accelerate, jerk, or suddenly change the pace of running, and your body is not yet sufficiently trained for such loads, then your legs will inevitably hurt. Increase the load gradually, run at a uniform speed for some time, do not stop or accelerate suddenly. As you go, you will adapt and you will be able to experiment with tempo and speed.
Warm-up is mandatory, I know from myself. If I start jogging or skating without warming up, the pain in my knees quickly makes itself felt. Personally, I’ll first spin a little on a home exercise bike and after that there will be no problems. If this is not possible, then, of course, you can do the usual warm-up immediately before jogging - swings, bends, rotations, pay special attention to your knees and ankles.
While running, watch the position of your body; it should not be strictly vertical, the shock load from this is greater, it should be slightly tilted forward. Pay attention first, then you will get used to it.
Place your feet correctly. Here's a great video about the correct running technique, be sure to watch it.
Do not end your workout immediately after a run. Take a short walk and do some stretching. This will avoid post-workout pain in muscles and joints. And it will bring joy from playing sports, this is the most important thing, remember?))
We have already talked about a lot, but not everything. The right shoes are also very important.
Here are sneakers with gel soles.
Opinions about the benefits are divided, but everyone agrees on one thing: for an amateur athlete (as opposed to a professional), such sneakers are definitely useful. They provide additional shock absorption and help avoid injury from multiple repetitive impacts on a hard surface. For professionals, the story is completely different, they don’t need this, they already know how to place their feet correctly, and sneakers with thick soles only worsen the result.
But the trouble is that for the average person who likes to run once a week, such a thing is quite expensive. Not everyone can afford it. As an option, you can use gel insoles. They are cheaper, but are designed to perform the same functions.
It is very easy to buy gel insoles from the famous European manufacturer Scholl, especially in Magnitogorsk. They are in stock - just call or write.
Why them? Because the manufacturer guarantees that they absorb shock, reduce pressure on the joints and allow you to play sports even longer. And most importantly, your legs get tired less!
Scholl insoles are created using different types of gels that perfectly absorb the deforming effect on the bones of the foot when you walk or run. Hard gel takes care of supporting the arch of your foot and heel area, while soft gel reliably protects you from inevitable impacts when moving. You can adjust the insole to the size you need. Thanks to the gel surface, which provides reliable adhesion to the shoes, the insoles will not slip after insertion. Since the surface of the insole is coated with a special compound, the insole will not slip or crawl in your shoes. The insole is securely attached to the inner surface of the shoe, thanks to a special coating that prevents their mutual movement. Any contamination of the insole can be easily removed by wiping it with a handy cloth and soap and water.