There is nothing worse than hip pain when it comes to rollerblading, or any other sport for that matter.

It’s not uncommon for hip injuries to occur from rollerblading. In sports such as running, cycling, rollerblading, martial arts, etc., hip injuries are quite common.

The reason for this is that these sports require movement and flexibility of the hips that is outside the comfort zone of a lazy person.

If you’ve started rollerblading and are experiencing hip pain while rollerblading, then you’ve come to the right place.

Throughout this article, I’ll guide you through figuring out your hip injury and giving you tips on how to treat it.

With that said, let’s get started.

What are the reasons for my hips hurting when I rollerblade?

Everyone has a different situation when it comes to their bodies. Therefore, there are many reasons why your hips hurt when rollerblading.

The following are some of the most common reasons.

1. Muscles in your hips are not used to moving in a certain way

In sports such as running, cycling, rollerblading, gymnastics, etc., hip muscles play an important role. Hence, your hip pain might be due to your hip muscles not being developed enough for rollerblading’s range of motion and flexibility. Beginners usually face this problem.

It is inevitable that you will feel pain at the end of your skating session when you step foot into the rink for the first time. I’m not just talking about pain, it’s a lot of pain.

The reason for this is that you’re forcing your muscles to move in ways you’ve never done before. It is for this reason that rollerblading is considered a full-body workout. As the saying goes, no pain, no gain.

2. The age

In some sports, your age also plays a significant role in your performance. As you age, your bones and joints weaken. As a result, starting a new sport might be a bit more difficult for you than for younger people.

The point here is not to suggest that elderly people can’t rollerblade. Of course they can. All they need to do is eat a healthy diet and stay active.

The option of seeing a therapist is also an option if you’re just starting out in a new sport. Diagnoses are necessary if you have a medical condition.

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3. Having an out-of-shape body

When you suddenly decide to rollerblade, you’re likely to experience hip pain if your body is out of shape. There is more to it than just hip pain, knee pain, leg pain, loss of stamina, etc. It’s just the way nature works.

You have two options here. The two options are either to start slowly, or to push yourself past the pain and to get out of your comfort zone.

Before strapping your skates on, I recommend starting off with a few warm-up exercises. As you increase your stamina, you should gradually increase the duration of your skating sessions.

If you try to get through the pain, do not injure yourself as that can make things worse. You should always take rests while rollerblading, and be careful when doing so.

4. You’ve suffered a hip injury in the past

It’s not a good idea to start rollerblading with a prior hip injury if you have one. Rather, you should consult your doctor.

The following are some of the most common hip injuries among athletes:

  • Muscle Strain
  • Hip Pointer
  • Pubic Symphysis
  • Hip Bursitis
  • Snapping Hip Syndrome
  • Hip Labral Tear
  • Femoroacetabular Impingement
  • Stress Fracture
  • Sports Hernia
  • Hip Arthritis
  • Traumatic Subluxation and Dislocation

In the case of any of the above, you’d probably want to consult your doctor. A doctor may prescribe regular therapy, advice you to rest, or recommend surgery. However, my advice is to consult a therapist first before rollerblading.

5. You Fell On Your Hips While rollerblading

There is no doubt that rollerblading hurts. It is inevitable that you will fall and injure yourself from time to time. Most rollerblading falls occur on the hips. Because your inertia forces you to move backwards as you go forward. Therefore, you fell.

Because of this, safety gear is recommended at all times. The best thing you can do if you lose your balance is to fall forward on your knee pads rather than backwards. This is due to the fact that a person’s back is unprotected.

When you drop down a vert or fall at high speed, it hurts like hell in your hips. After a few minutes, the pain might subside. However, many healing processes take weeks to complete.

The use of hip pads is a good way to prevent this. As part of the safety gear, you may need knee pads, elbow pads, wrist pads, helmets, etc. Nowadays, hip pads are available to prevent hip injuries. If you can’t find them in your local shop, you can order them online instead.

What Type Of Hip Injury Do I Have?

Seeing a therapist is the best way to figure this out. However, you can get a general idea by asking yourself the following questions.

  1. Does the pain seem sharp or subtle to you?
  2. How intense is the pain?
  3. Where exactly are my hips hurting?
  4. Does my hip hurt, or are they just sore?
  5. Is it painful while rollerblading or after rollerblading?
  6. The pain lasts for how long?
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You can better understand your pain when you ask yourself these questions. In these cases, it is still recommended that you consult with a physician.

What To Do If My Hips Hurt When I rollerblade?

The following tips will help you deal with hip pain while rollerblading.

1. Take a break

It would be a good idea to stop and rest for a while if suddenly you experience hip pain while rollerblading. As soon as the pain subsides, you can resume skating.

You should, however, pack up and leave if the pain is still present. When you feel sudden sharp pain, it means you’ve injured yourself, so pushing through the pain can aggravate it.

2. Make sure you wear safety guards

You should always wear safety guards when rollerblading. It greatly reduces the chances of you falling on your hips. Without knee guards, the fear of pain discourages you from falling on your knees, resulting in you bumping your hips.

Elbows are no different. With elbow pads on, you can distribute ground contact between your hips, back, and elbows, so all the impact doesn’t come from your hips.

3. Make sure you wear a hip guard

Several companies manufacture hip guards so you do not get injured if you fall on your hips. By adding extra cushioning to your hip joints and muscles, hip guards reduce impact force. Therefore, even hard falls won’t cause hip injuries.

4. Fall Forwards

It is absolute safety to fall forwards when rollerblading. All of the body’s injury-sensitive parts are located on the back, including the hips, the tailbone, the spine, and the head. Skaters with overweight bodies are at high risk of getting injured if they fall on their backs.

Therefore, falling forward is much safer. With a good quality knee pad, even a fall or slide will feel like landing on a pillow.

Skating carefully is crucial to preventing falls.

5. Keep your rollerblading session to a minimum

In addition to burning calories, rollerblading is easy on the joints and is a great full-body workout. It is a great exercise for the elderly and those who are out of shape.

In case you have weak hips or a previous hip injury, you might want to limit your rollerblading time. Don’t overexert yourself. It’s okay to take a short break every now and then.

6. Make sure you consult your doctor

Do you find rollerblading to be painful in your hips? In this situation, you should consult your doctor. Ensure that the doctor is certified.

Let them know that you are interested in rollerblading. Let them know about the pain you experience. Your doctor will examine your condition and determine the treatment you need.

Depending on your condition, they might ask you for regular therapy sessions, suggest a few exercises and stretches, or limit your rollerblading time. No matter what they do, they’ll do it to ensure that your condition and body are taken care of.

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So if you are experiencing pain while rollerblading, and you are sure it isn’t fatigue related, don’t hesitate to consult your physician.

7. Start by warming up before rollerblading

You’re likely to experience hip pain if you suddenly start rollerblading with your friends after being inactive for a while. The pain would not only be felt in your hips, but throughout your body.

Since you’ve only been laying around, your body may not be accustomed to sudden movement. So be careful! Start slowly and increase your intensity gradually.

Before rollerblading, make sure you warm up thoroughly. Listed below are a few exercises you can do.

  • Jumping jacks
  • Squats
  • Lunges
  • A Light jog

It takes only 10 minutes to warm up your muscles.

Yoga stretches for warming up and after skating season

8. Make sure your hip muscles are stretched

Stretching your hips can help relieve your pain quickly if you’ve strained them while rollerblading. In most cases, hip injuries heal by themselves in no more than two or three weeks. It is best to rest your muscles for a day before stretching them.

When stretching, you should only feel a light tension, not pain. Please stop immediately if you experience pain. You should not push through the pain as this will lead to even worsening the injury.

The following stretches are commonly used by therapists to relieve hip pain. If the pain goes away after trying them, then everything is fine.

  1. Place a pillow on the ground. Place one knee on the pillow. Put your other knee and foot on the ground in front of you. You’ll get a nice stretch by bending your hips forward. By rotating the foot whose knee is rested on the pillow, it will take it to the next level.
  2. Take a seat on a chair. You should lift your one knee and hold it in your arms. While hugging the knee, pull it towards you. If you want to stretch it further, slide your hip forward on the chair, and then pull your knee. You should feel better after doing this.
  3. Now it’s time to stretch the hips so that they can rotate externally more freely. Take a seat on a chair. Place one foot over the other thigh. Place your hands on the knee and apply light pressure. It should improve your external rotation as a result.

Stretch each of these 10 times. You should do these stretches four to six times a week until the pain disappears. By doing these stretches, your hip muscles will stay in good shape so you can keep rollerblading for an incredibly long time.


Thank you for reading this article. I hope it helped you to fix your hip problem.

Compared to running and jogging, rollerblading gives you a great workout without injuring your knees. Rollerblading is a fun activity, so do your best.

Don’t forget to stay active and comfortable. Wishing you the best of luck on your rollerblading adventure.


I will shared expert tips, tricks, and advice for those who love inline skate. I do sometime share unique selection of videos and photos that will inspire you to get out and skate!

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