There is just something mesmerizing about watching someone effortlessly blend the grace of dance with the strength of sports. Audiences watch almost as if in a trance when a competitive figure skater just glides across the rink while spinning and jumping elegantly.
Figure skating is no less than an art form. No wonder spectators of all ages surround the rink. It was the same story even during the 2024 Skate America held in Allen, Texas between October 18th and 20th.
Some of the names that flash across the mind when this sport is discussed are Ilia Malinin, Amber Glenn, Evan Bates, and Madison Chock. Their feat in figure skating is commendable given how difficult and risky the sport can be.
Are you also training as a competitive figure skater? Perhaps you’ve had your fair share of competitions. One rule that never becomes an exception is prioritizing safety. In this article, we will discuss four important safety tips that competitive figure skaters should keep in mind.
Focus on Proper Techniques
Competitive figure skaters must settle this once and for all, it is about quality and not quantity. Until one gets the proper techniques right, executing complex spins and jumps with precision is nearly impossible.
What’s even worse is this increases the risk of injurious falls. Moreover, judges during a figure skating competition pay close attention to technical precision while awarding points.
If higher placements and standing out are your goals, it is important to focus on proper techniques. You may even spare yourself the trouble of developing chronic health conditions in the long run.
For instance, competitive figure skating is often associated with conditions like knee arthritis. It is an inflammation in the knee joints caused due to repetitive high-impact movements the sport demands. By following the proper technique of landing on bent knees, an athlete reduces their risk of this chronic condition.
Even if it does begin to develop, be alert for early signs and manage them head-on. It may require a balanced diet, regular exercise, and good sleep hygiene.
Since we’re talking about a challenging sport, you should consider more advanced options like assistive devices designed to strengthen the quadriceps muscles around the knee joint. According to Motive Health, such devices can help with faster recovery from any injuries, joint stiffness, and pain relief.
Athletes can shop here for one or both knees and keep their core muscle strength in check. Showing one’s artistry before the judges is made of millions of behind-the-scenes moments that involve planning, diligence, and patience. Never sacrifice learning the proper techniques just to ‘speed up the process.’
Always Warm Up
The second thing that competitive figure skaters must remember is to always warm up before their performance. The period of light exercise on the rink helps in optimizing performance and preventing injuries.
WebMD shares that warm-up exercises tend to improve performance in most cases. Figure skaters may need to engage themselves in active as well as passive warm-up sessions. Examples of the former may include static or dynamic stretching, whereas examples of the latter are rejuvenating sauna baths.
While you must always practice some type of warm-up, it is equally important to ensure it’s done the right way. Here are some tips for having effective warm-up sessions –
- Begin the warm-up right from the competition.
- Do not start rigorously, but let the speed and intensity build gradually.
- Have a light workout, enough to make you sweat slightly but avoid being fatigued.
- Focus the warm-up on large muscle groups, like the legs.
Practice Consistently
Practice at anything long enough in life and it becomes second nature. This is no different in the case of competitive figure skating. The sport involves complex maneuvers and jumps that require a lot of technique and precision.
This is not developed in a vacuum but through thousands of hours of consistent effort. Let’s look at some reasons why you should not stop practicing your sport, even when you’re adept at it –
- It will refine your skills and techniques, including difficult spins, transitions, jumps, and more.
- Practice will build muscle memory. There will come a point when you will be able to execute complex maneuvers automatically without overthinking.
- It will help you stay physically fit by improving flexibility, strength, and agility.
- As you see yourself get better over time, practice will contribute toward mental resilience. You will be able to face a competition with confidence in your abilities.
- It is only through practice that your moves will become more graceful and artistic. You can focus closely on choreography and emotional expression when you’re not stressed out about the techniques.
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Make Time for Rest and Recovery
Despite the best performances, competitive figure skaters need to endure injuries and muscle strains from time to time. Sometimes, the body may just be exhausted from all the jumping and spinning on the ice.
When that’s the case, never dive into another practice session immediately. Your physical body has its own limitations which must be honored through proper rest and recovery. This will restore energy, prevent injuries, protect mental health, and optimize performance.
So, how to incorporate rest and recovery into your busy schedule? Here are some tips to follow –
- Participate in light exercises frequently throughout the week, besides passive warm-ups. We’re referring to swimming or walking in the woods. Your muscles will get a much-needed break from high-impact activities.
- Do not slack on your sleep hygiene. As per the Sleep Foundation, athletes require at least nine hours of sound sleep each night. This is crucial because the body repairs or heals itself during sleep hours. So, if your sleep schedule is not on track, reclaim it.
- Indulge less in cheat days and more in healthy balanced meals. Your diet should ideally include lots of carbohydrates and proteins to replenish energy levels and support muscle recovery.
- Don’t forget to take time out for mental relaxation techniques that include meditation, mindfulness, and other methods of stress reduction.
While football continues to be the top favorite sport in the US, competitive figure skating also ranks among the top 10. It is a highly demanding athletic activity that does appear beautiful on the ice but can be brutal to the body.
We hope this article has renewed your attention to safety. Practice the tips discussed above and your career as a competitive figure skater can span across decades. After all, longevity in this sport is dependent on one’s physical health and mental resilience.
