Welcome

I created this guide for skateboarders looking for support on how to keep ft and strong during this strange
time, ready for when we can all return to skating as normal. However, I didn't want to create the illusion
that if you're not being productive, doing loads of exercise, or not motivated during this isolation period,
that there is something wrong with that. When I spent 14 days in self-isolation, I did a lot of watching TV,
sleeping, cooking, reading; feeling confused about what was going on in the world; feeling anxious about
the uncertainty of everything and the thought of returning to my day job on an NHS ward. I feel that I
benefted from that time, as extraordinary as it was, even if I only exercised when I felt like it.

It is for this reason that I want to say – if you want to do some exercise, and if you feel motivated, then
please feel free to follow the guidance below designed to maintain and improve strength, co-ordination
and cardiovascular ftness in relation to skateboarding.. but likewise if you feel that you just can't be
bothered and you want to have some healthy time out, then go for it! There is no right or wrong way to
personally react to this pandemic, but there are ways to make things feel a little easier. Try not to fall for
the trap of assuming that everyone is dealing with it really well apart from you, it's just not the case. These
are diffcult times, and you are all doing your part by not going skating as usual.

Please follow the government guidance, be smart, and stay safe!

Ben Rowles

The Skateboard Physiotherapist

@theskateboardphysiotherapist

Thank you to Vague Skate Mag

All images by Reece Leung
@vagueskatemag
@reeceleung
www.vaguemag.co.uk
 Cardiovascular

(Image: Charlie Munro)

Cardio (aka aerobic) exercise, is anything that gets your heart beating faster and increases your breathing.
Skateboarding alone is cardio, just like going for a cycle, run, brisk walk, football.. basically anything
where you exert yourself. Cardio also plays a big part in prevention and treatment of conditions such as
cardiovascular disease, some cancers, diabetes, lunch conditions (e.g. Asthma, COPD). In addition, it has
been shown to have many positive effects on mental health.

During this pandemic, it's of course important to continue cardio exercise in order to support physical and
mental health. If we retain our daily outdoor exercise allowance in the UK , then consider going for a short
cruise, or a walk, cycle, run, while keeping within the government guidelines. Skateparks, unfortunately,
are part of indoor and outdoor leisure facilities that have been closed due to the virus, so please avoid
going to skateparks.

If you prefer indoors, or if we lose our daily outdoor exercise allowance, then activities such as walking up
and down stairs, or timing yourself 2-5 mins at a time doing the sit-to-stand exercise (see below – stage 1
of strengthening) are other great ways of doing cardio ftness without even leaving the house. And don't
forget – take it easy at the beginning and the end of exercising as a warm up/cool down.
 Strength

(Image: Casey Foley)

Amount: 10x repetitions, 3x sets, 30 second – 1 minute rest in between each set
Frequency: 2-3 times per week (muscles benefit from having a day in-between where they are not being
strengthened, so try to space these days out).
When to progress: When the stage you are on becomes too easy
When to regress: If you cannot complete the stage that you are at. If you have any symptoms that
persists for the rest of the day and/or in to the next morning e.g. pain.
How to feel at the end of the sets: Muscle fatigue (like you have used your muscles enough)
Where to start: Try out some of the exercises below, fnd which exercise stage challenges you a little,
and go from there! Progress in your own time.
Stretching: Any muscles that you have been strengthening e.g. your calf muscle, or if you've done some
cardio exercise, give them a good old stretch before and after to help prevent them from feeling sore
afterwards.
Tip: Visual and audio have been shown to stimulate the brain while doing activities that feel mundane, or a chore.
Consider putting on your favourite skate vid, or Spotify playlist while exercising. Here's some inspiration of some
great video parts with a rad soundtrack:

1. Almost Ready – Dinosaur Jr. (Omar Salazar, Alien Workshop's Mind Field)
2. Coming In From The Cold – The Delgados (Danny Brady, Blueprint's Lost and Found)
3. Don't Realise – Beanie Sigal (Stevie Williams, The DC Video)

Sit-to-stand

Tip: Try not to let your knees go past your toes when going up and down, not doing this has the potential
to put stress through the front of the knee. Also, try doing the single leg exercises in front of a mirror, so
that you can try to keep your knee in line with your hips and toes throughout.

Stage 1: Sit-to-stand from a chair, both feet

Stage 2: Sit-to-stand from a chair, both feet, but do not sit on chair between each rep
Stage 3: Sit-to-stand from a chair, one leg
Stage 4: Take the chair away, stand on one leg, lower down and up

Stage 5: Stand on one leg on a wobble cushion, lower down and up

 Heel Raises

Tip: Use the same strengthening principles as provided above. For heel raises, try to keep your knee
straight while going up and down. Try not to over do it on your first time round, sometimes it can cause the
muscles to feel sore for a few days afterwards (same with all strengthening). Take your time and go with
what feels good to you.

Stage 1: Both Feet on fat surface, slow pace up and down

Stage 2: One foot only on fat surface, slow pace up and down
Stage 3: One foot only on the edge of a step, slow pace up and down

Bringing in Speed: same sets/reps as above

- Skateboarder tip: Speed is great for the ankle being able to quickly use force (e.g. popping a trick)
Stage 4: One foot only on fat surface, fast pace up, slow pace down
Stage 5: One foot only on edge of step, fast pace up, slow pace down

Bringing in Plyometrics (hopping): aim for 30 hops per set

- Skateboarder tip: hopping is great for the impact aspect of skateboarding
Stage 6: One foot only, hopping up and down using the forefoot (like skipping)
Stage 7: One foot only, hopping left to right and forward/backwards
Stage 8: One foot only, hopping up and down off a step
 Balance

(Image: Nisse Ingemarsson, Heywood Ward)

Amount to practice: Timed 5-10 mins OR regularly as and when

Frequency: Daily/as and when
When to progress: When you can hold the balance stage for approx. 20-30 seconds without having to
tap the stable surface, and without pain
When to regress: If you cannot complete the stage that you are at. If you have any symptoms that
persists for the rest of the day and/or in to the next morning e.g. pain.
How to feel at the end of the sets: Like you have had a little ankle workout, however it will probably
not feel as fatigued in the muscles as with the strengthening
Where to perform: Stand either in front of a stable surface (e.g. kitchen table, nothing that moves or has
wheels) OR stand next to a stable wall.

You can purchase a wobble cushion from Amazon or eBay, if they are still
delivering. They're quite cheap. Alternatively, you can stack up pillows if
you can not get hold of one.
 One-leg stand

Tip: While strengthening exercises benefit from having a day's rest in-between, balance (proprioception)
generally improve the more they are practiced. Proprioception is about the body's awareness of it's limbs,
joints etc in space. Have a look at proprioception on the internet, it's an interesting topic and key for
skateboarders. A great way to train proprioception is through balance exercises.

An example of regression/progression if needed: You can tap the wall with your hand/fingers for support

Place full hand on wall Place 1x fnger only on wall

Stage 1: Standing feet together, eyes open

Stage 2: Standing feet together, eyes closed
Stage 3: Standing like on a tight rope, eyes open
Stage 4: Standing like on a tight rope, eyes closed
Stage 5: Standing on one foot only, eyes open
Stage 6: Standing on one foot only, eyes closed
Now add in a Wobble Cushion (or pillows):
Stage 7: Standing on wobble cushion, both feet, eyes open
Stage 8: Standing on wobble cushion, both feet, eyes closed
Stage 9: Standing on wobble cushion, one foot only, eyes open
Stage 9: Standing on wobble cushion, one foot only, eyes closed

Stage 10: Standing on wobble cushion, one foot only, eyes open, throwing and catching a ball against
the wall, or placing the cushion away from the wall and leaning forward to tap the wall with your fnger

Stage 11: Standing on wobble cushion, one foot only, eyes OPEN, squat up and down (try to do this in
front of a mirror and keep your knee in line with your toes). For this, you can use the strengthening
principles: 10x repetitions, 3x sets, 1x minute rest in between each set.

Stage 12: Same as stage 11 but with eyes CLOSED

(Image: Josie Lori)

 Mental Health

We all need to look after our mental health during this time. Keep in contact with your friends and family,
and remember to speak up if you're fnding things diffcult!

Here are a few resources:

The Ben Raemers Foundation

www.benraemersfoundation.com
@thebenraemersfoundation

MIND
www.mind.org.uk
Support during Coronavirus -
https://www.mind.org.uk/information-
support/coronavirus/coronavirus-and-your-wellbeing/

NHS – Every Mind Matters

https://www.nhs.uk/oneyou/every-mind-matters/

(Image: Will Miles, Dan West, Casey Foley, Vaughan Jones, Eddie Barker)
 Disclaimer

This document holds general information only. I would advise any person who reads this document and
has an injury and/or undiagnosed symptom of any kind, to be assessed by a healthcare professional e.g.
doctor, physiotherapist. The Skateboard Physiotherapist and/or Vague Skate Mag are not responsible for
any injuries or adverse reactions resulting from performing the exercises in this document, or
interpretation of the general information provided.

The information provided in this document has been put together by a physiotherapist living in the United
Kingdom (UK), therefore all research and approaches used are in-line with current UK practice. People
living outside of the UK may fnd that some areas of this document do not match country-specifc local
services (for example, when it mentions the National Health Service, NHS, this is only for the UK).

If you are unsure about an injury/symptom, here are some options:

- If an emergency, call the emergency services and/or visit your nearest Accident and Emergency (A&E)
department
- Call 111 in non-emergency situations to discuss appropriate management
- For coronavirus concerns/symptoms, please follow the government guidelines

SAFE!