Putting the Pieces Together
Last week, we talked about chronic ankle stability and exercises to address it. Today, we’re going to apply this concept to Jenna’s skating journey! Read on to hear from both Maeve and Jenna how to change theory to practice.
Coordinating support up the chain
Working muscles in isolation is important to make sure the needed range is available and smooth, but addressing the pieces together is essential for returning to complex activities like skating! This is one exercise Jenna has been working on that has significantly improved her skating ability
While this roll through ankle exercise looks simple, it addresses many things at once.
Ankle mobility to allow for the squat and heel raise
Controlling ankle neutral through various ranges of ankle plantarflexion and dorsiflexion (point/flex)
Quad and calf control as we move in and out of a squat position
Core control! If hyperextension is often used for stability, the trunk will typically arch backwards, forcing the abs to contract and create more stability to prevent from losing balance.
Heels down, knees bent
Heels up, knees bent
Heels up, knees straight
Heels down, knees straight
The goal is to build awareness, control, and confidence throughout the entire movement chain. Small changes in alignment and coordination can make everyday activities, exercise, and sport feel more stable and efficient over time. Building stability is a skill, and with regular practice, those new movement patterns can become your default.
1 month of skating update!
I’ve officially been skating for over a month now and am getting to where I actually enjoy it instead of fearing for my life. The exercises that Maeve gave me have become my pre-skating warm-up in order to prep my muscles for what is needed before getting on wheels. At this stage of learning, I’m still developing basic skills, but am less of a baby giraffe. One of the coolest things is that I’ve only been practicing on wheels 1x per week! Using skating specific strength exercises allow me to work on my weaknesses with less risk of overtraining on wheels.
Sometimes less is more for us hypermobiles! We just need to be specific with our training.
Are you training for anything fun right now? Let us know!
Did you find something here that helped you on your own hypermobility journey? Join our mailing list to get tips like these delivered straight to your inbox every Wednesday!
Blog posts may contain affiliate links to products mentioned. Purchasing through these links helps support Jenna’s work - she may receive commission at no extra cost to you.
This blog is written based on personal experience and is not medical advice. Always ask your doctor for individual concerns and support.