Roller skating can be very difficult and requires balance, coordination, strength, stamina, and physical strength. This amazing activity requires core muscles and legs.

Before attempting to roller skate, every skater should build muscle strength.

However, many roller skaters feel knee pain and are unsure why.

Roller skating can cause knee pain. However, other silent causes could also be like overuse, bad knee position, problems in the hips or ankles, or loose patella.

Today’s topic will focus on roller skating’s impact on the knees and how to avoid injury during this wonderful sport.

Is Roller Skating Bad For Your Knees?

Roller skating can be very difficult for beginners who don’t have enough strength or stamina. It is good to know that roller skates are a great exercise and have the least impact on your knees.

If you want to build strength before you go skating, you can try strength-building exercises and yoga. Building strength is easier if you have experience in sports.

However, it is important to strengthen your core and muscles to avoid injury and pain at the knees.

What Causes Knee Pain After Roller Skating?

women knee pain after exercise

This problem could also because of falling and other factors.

And here are some possible causes:

Inadequacy of Practice

Skating is difficult if you’re new and you try complex moves. The muscles may not be flexible enough, so extra stretching can cause a torn ligament.

Start slow and build up your stamina slowly. You can avoid having bad knee injuries by increasing your flexibility in the knee muscles.

You will also need to strengthen your core muscles and physical stamina if you want to roller skate.


You may cause injury to your knees if you’re a beginner.

Overuse refers to an activity that is more intense than your regular exercises. Start slowly and at your own pace. Rest if necessary.

Shoes That are not Well-Fitting

It’s a well-known fact that shoes should be perfectly fitted. It is important to purchase shoes that are comfortable for roller skating.

It can be hard to balance the skates and navigate through different roads. It becomes even more challenging if your shoes are not properly fitting.

In the event of a bad fit, you will need to balance your feet on the skates and the skates on the road. Your knees will feel more tired and sore. Roller skating is a sport that requires you to have the right shoe size.

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Bad Posture

Your knees should not track over your toes while you skate or rotate inward.

This stresses your knees, making you more susceptible to ligament tears.

Ankle or Hip Problems

The knee joint should be stable. The knee should only move back and forth.

However, the hip and ankle joints should be mobile. Locking your ankles or hips can lead to knee pain.

Loose Patella

Some people have a loose patella. The patella has to move over the knee joint in a certain manner.

If the patella is out of alignment, it can cause ligament and knee pain.

Here are Some Exercises to Strengthen Your Knees

Roller skating works the core muscles, including glutes, quadriceps, and glutes.

To maintain muscle strength, endurance, stability, and build strength, it is important to exercise regularly.

These exercises can be done off-skate and will help you strengthen your knees:

Lunge and Reverse Lunge

You can try regular lunges, side lunges, or walking lunges.

The reverse lunge, however, is gentle on the knees and builds muscle strength without pressure.

Make sure you are straight and tall without bending your torso.

Single-Leg Deadlifts

The back of your legs is often neglected in most exercises. This can be solved by deadlifts. Standing on one leg can make it more challenging.

You can begin by starting with no weight.

After you feel comfortable, add weight to your hand opposite your work leg. Combining single-leg deadlifts and reverse lunges on the same leg can increase the difficulty.

Skater Hop Hop

Take note, This exercise is not about speed. Begin slow and progress slowly. Move from one side of the body to the next by luddling wide and low.

Place one foot on the ground and then pause before single leg jumping. You can increase the difficulty by adding more one-leg hops.


Your goal is to strengthen your stepping leg. To keep your core muscles naturally engaged, exhale as you step up.

There may be some wobbling at the beginning. When you feel comfortable with the movement, try adding weights to your hands for the next level.

Calf Raise

Keep your knees bent at 45-degrees. Keep your position and slowly move up and down on the toes. To target your calf muscles, move your knees in and out.

This exercise can be done with your skates. To do this, bend your knees at 45-degree and extend your leg to the side. Your toes should be pointed forward.

You can alternate between your legs and move forward while pumping your arms.

Leg Lifts

Keep your knees bent at 45 degrees.

Slowly extend your left leg out to the side. Lift the leg and drop.

Repeat the process with your other leg. For a variation, extend your leg out to the back and lift it up, then drop.

Lower Back

Your knees should be bent at 45-degrees. Keep your hands on your hips. To position, your body parallels to the ground. Gently lower it.

To straighten your back, do this a few more times.

These exercises target your hips, thighs, glutes, and core muscles. These exercises can be combined with a cardio interval training session.

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This will require you to speed skate for approximately ten minutes, with three ten-second bursts at speed skating followed by intermediate rest periods. The ideal is to take 35 seconds of rest between 25-second fast skating sessions.

You can do at least 20 repetitions, followed by 10 minutes of easy skating for relaxation.

Common and Serious Injuries to The Knees From Roller Skating

In most cases, skaters suffer some minor injuries during a fall. They might get some minor bruises or soreness in their knees.

Sometimes, however, serious injury can occur to the kneecap or even cause it to be out of alignment.

This condition can further damage the knee tissues and may even cause chondromalacia and patella.

Therefore, it is important to have a physiotherapist treat this type of knee injury. Roller skaters also sometimes injure their knees with a sudden twist. These types of injuries can cause damage to the ligaments too.

Medial collateral ligament injury can cause extreme pain in the inner knee. You may experience intense pain in the front of your knee due to anterior cruciate ligament damage.

This condition makes it impossible for the knees to support the skater’s weight and may require restorative surgery.

How to Avoid Knee Injury when Roller Skating

People sometimes relate roller skating to knee injuries. Bad posture, falling on the knees, inability to do tricks correctly, and simply twisting your knees when skating can lead to knee problems.

Otherwise, This activity shouldn’t have any major impact on your knees.

It’s important to remember that most knee injuries from roller skating can be avoided. These tips can help you avoid serious knee injuries.

Learn the Basics of Roller Skating

If you’re new to it, you should learn the basics of roller skating. Before starting skating, it is important to know how to stop, tread and maintain your body balance.

The correct form is crucial. Any incorrect form can pressure your knees and cause injury or pain.

Get the Right Posture

It is very important to have the right posture. Don’t slouch, bend or swivel. Keep your head up, with your shoulders high above your core. If you lean forward, you can weaken your core and place additional strain on your knees.

If you want to try new tricks, bend your torso and keep your back straight.

Safety Gear

Safety gear is essential! Roller skating is dangerous, and you must always wear safety gear. If you wear knee pads during skating, you can minimize severe knee injuries.

Research suggests that knee, elbow, or wrist protectors could reduce the risk of:

  • 87% fewer wrist injuries.
  • 82% fewer elbow injuries
  • 32% fewer knee injuries

The helmet can also protect your head against serious injury. Even though it might not be fashionable, protective gear can save your life and body. So, Don’t hesitate to wear it.


Warming up exercises are important before you start any session of roller skating.

These exercises prepare your core and muscles for the pressure ahead. These exercises can be done before and after you have skated and can help you relax your muscles.

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Off-skate weight training is also an option. This will allow you to strengthen your legs and knees. While warming up, be sure to also train your quadriceps and hamstrings. This will help reduce knee pressure while you exercise.

Check out Where and How to Skate

Learn the road rules before you learn to skate. Always skate on the right side, stop at traffic signals, never change lanes, and always keep your eyes on the road.

Avoid roller skating on walkways or wet concrete. Avoid hills, obstacles, uneven surfaces, and heavy traffic, especially if you’re a beginner.

Know Your Limits

You should know your limits whenever you skate. It’s okay to know your limits and push forward slowly.

No matter how skilled your technique, excessive exercise can cause knee pain. The injuries can happen regardless of your body’s limits and stamina.

Overtraining your muscles can lead to injury. Another important point to remember is that you should keep your weight under control while skating.

Excess weight can lead to more chronic knee pain and injuries. To prevent knee injuries, it is best to maintain a healthy BMI.

Learn How to Fall Correctly

Although it may seem silly, learning how to fall correctly is essential to any extreme sports activity.

Sometimes, no matter what you do, it is impossible to avoid falling. A fall can lead to many injuries.

It is important to keep your body moving forward for the best falls. Your ribcage, arms, and head should not be straight against the surface.

If possible, sit down on one side and use your thighs or buttocks to support you. This will avoid any injury to your tailbone. It is important to know that strong thigh bones can absorb the fall impact.

Remember that you shouldn’t use your hands to attempt to stop a fall.

While falling can sometimes be inevitable, landing can be easier and painless if you know the correct way of falling.

Find The Right Shoe Size

You must buy the correct size shoe when buying new roller skates. Skates shouldn’t put pressure on your feet and shouldn’t be too tight. Skates can fit like sneakers but will vary depending on the type of skates.

It is important to measure your feet before you buy a skate. It is a good idea that you train before selecting your skates.

This will allow you to find the perfect fit. You should also wear the same socks you used during roller skating sessions.

The Bottom Line

Roller skating is an excellent sports activity. Roller skating is not only a great way to get some cardio workout, but it’s also a lot of fun. To make sure that it isn’t serious, You should consult your doctor immediately if you experience knee pain.

If you feel slight discomfort after your skating session, but it isn’t dangerous, you need to be aware of the possible causes of knee pain.

By preparing your body before roller skating, the chances of you getting hurt will be lower, and the pain in the knees can be avoided.


My name is Patricia Toh. I was born in the southen of China but I live in Hawaii. I work as a translator. I love skating. But in the future, I’d like to try yoga too."

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