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Easy warm up before skateboarding

Education is a strong tool for injury prevention. So Flatspot magazine and I got together to make an episode about it. In this episode, I will tell you about a good way to warm up for skateboarders. It is in dutch, we’ll try to add subtitles in the future. For the time being, I will break it down for you in the text below.

Why?

Warming up has several benefits for you and your skating. It increases mobility, strength, and power which is needed to olie up that bench. Next, to that, it decreases the risk of injuries! To top it off, it will only take a few minutes.

How?

To give your warm up some structure you can use the RAMP method.

  • Raise your heart rate and blood flow by doing rope jumps, jumping jacks, running or doing multiple squats.
  • Activate the muscles you want to use. So for skateboarding, it’s primarily your leg muscles.
  • Mobilize the joints you need to use. I would suggest focusing on your ankles and hips, for those joints are most likely to be restricted in mobility.
  • Potentiate is an expensive word for running down your ‘got-to’s’ or basic tricks. Create the potential for better and more difficult tricks.

I hope this gives you a good summary of how to structure your warm-up. Keep checking my Instagram page for new exercises to use while warming up.

Stay strong, keep skating!

 

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Quickies: Episode 1, To tape or not to tape?

For our very first episode of Quickies we discuss the use of tape. I’ve been reading a lot lately and came across an article on kinesiology tape and it effects on ankle stability and wanted to share that with you. So here is a quick 5 min presentation to make you make better decisions on health and skateboarding.

Let me know what you think and keep checking my YouTube channel or Instagram for more Quickies!

Skateboard work-out

We get a lot of questions asking for specific exercises for a wide range of goals. Going from injury related exercises to improving their pop. The answers are just not simple enough to answer over the DM on IG. We need context and sometimes we need to examine the injured or previously injured body part, do some tests and have a face to face conversation. So just giving an exercise is not so simple as it might seem. Here are some options we put together for you.

Small group training:
Since februari 2020 we started a small group training with skateboarders. It’s programming designed for injury prevention, increase cardio-vascular system specific for skateboarding and increase your pop. The idea is that with less injuries and a better stamina you can skate longer, skate more and recover faster.
We also try to teach what kind of exercises and methods there are to use to your benefit. So that after a view sessions you are able to train on your own and make the right decisions.

Where: GoFysio Archimedesbaan 2, Nieuwegein in the Netherlands
When: every Wednesday, 19.30-20.30
Price: 124 euro for 10 times (different subscriptions are also possible)

Online coaching:
We just relaunched online coaching. Either, if you want to train at home or at the gym, we can make you a program that will fit your needs and wishes. If you send us a message via the contact form we will get back to you to make an appointment for the online intake (via video chat). After the intake we will send you your program with instruction video’s, for the 12 week program we have one evaluation via video chat at 6 weeks. During your training you can upload video’s of you training for feedback or you can send us your remarks or questions.

You can choose between a 6 week program (70 euro) of 12 week program (125 euro), for more info follow this link.

A screenshot of the POP home-program

‘Add-on’ programs:

Another option is to buy a standard ready to use program based on a certain outcome. For example, the POP home-program. This is based on improving your pop in 6 weeks. It is filled with exercises and video’s, and all without any equipment. We’ll be posting a new work-out really soon, we’re finisching up ‘The core and mobility home-program’.
But how does it work? Well, you press the link here to go to my Fitr page. There you will find the available programs. There each 10 euro, but if you register quickly you can use the coupon code ‘CoronaQuarantine2020’ to get 25 % off. You register and pay via creditcard, after that you can add any program to you Fitr account en find them in your calender.

Fitr training


See you soon via the webcam or at GoFysio for de small group work out.

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Six steps to heal a hot-pocket!

Hot-pockets (or anterior ankle impingement) are brutal in their longevity and recurrence. There is no quick fix for Hot-pockets and it will always be an injury with a long recovery period. There are however, things you can do to try to improve your recovery time. Here are six steps you can use to heal your hot-pocket.

  1. Rest! Let it heal for about 3 weeks.
  2. Mobilize, do mobility exercises as shown in the video.
  3. Foam rolling, also to increase mobility.
  4. Strengthen. Make sure you don’t turn in a couch potato.
  5. Don’t stretch your calves!
  6. Avoid pain!

As you are probably aware, prevention is better than cure and the best way to reduce the risk of injury is with a proper warm up. Check out Skateboardphysio’s post about ‘warming-up’ for more information.

For more detailed info on how to heal your hot-pocket? Check out this video I helped Matt Bear make for his website The Daily Push.

Stay strong, keep skating.

Here is Matt Beare explaining the fastest way to heal your hot-pocket.
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Collab with The Daily Push, the hot-pocket video

Hot-pockets (or anterior ankle impingement) are brutal in there longevity, they just seem to keep coming back. There is no magic trick to fix your ankle and it will always be an injury with a long recovery period. But there are things you can do to try and make it a little bit better. Check out this video I helped Matt Bear make for his website The Daily Push.

Stay strong, stay skating.

Here is Matt Bear explaining the fastest way to heal your hot-pocket.