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Injury prevention tips for young figure skaters

Figure skating combines grace with strength, power, and endurance. As the sport becomes more physically and technically challenging, more young athletes are attempting advanced skills that put them at increased risk of injury.

Fortunately, proper training, well-fitting equipment, and time for rest and recovery can prevent many injuries in young figure skaters.

Common figure skating injuries

The most common figure skating injuries affect skaters’ lower bodies.

Upper-body injuries are less common and mostly happen in pairs skating or ice dancing.

How young figure skaters can get injured

  • Overtraining. The force of landing in figure skating can be as much as seven to eight times an athlete’s weight. Long hours of practicing difficult jumps repeatedly put immense stress on skaters’ feet, ankles, knees, and hips.
  • Lack of strength. More young skaters are practicing advanced moves before their muscles and joints are strong enough to do so, often without building strength and mobility off the ice.
  • Flexibility issues. Too much or too little flexibility can put skater’s joints at risk. A skater with hypermobile hips may be able to lift their leg higher, but over time, this can wear their hip joint down. A skater with stiff, inflexible hips may strain their back by arching it so they can raise their leg higher.
  • Missed lifts and falls. Lifting another skater strains the upper body, particularly the shoulders. A fall from a lift can cause head injuries.
  • Equipment issues. Poorly fitting boots can cause blisters, calluses, and painful swelling. If laces are tied too tight or the tongue of the boot is creased, a skater may develop “lace bite,” painful irritation across the top of the foot or front of the ankle.
  • Low energy availability. Figure skating uses vast amounts of energy. Unless athletes replenish their energy with rest and hearty nutrition, their endurance, strength, and the ability to recover from strenuous workouts will falter over time.

Figure skating safety tips

  • When in pain, stop skating. Rest, ice, compression, and elevation (RICE) may relieve strains and soreness. If the area remains painful, seek treatment.
  • Devote time to strength and mobility training. If possible, work with a trainer who understands figure skating and can develop a program to strengthen vulnerable muscles and joints.
  • Limit the number of repetitions. Especially when learning a new move, keep the number of high-impact landings in check.
  • Match the move to skill level. It takes years of training and practice to execute complex skills safely.
  • Warm up and cool down. Before skating, warm up with slow, controlled stretches and light aerobic activity. To cool down after skating, lengthen tight muscles with static stretching.
  • Make sure your skates fit properly and are broken in. Overly stiff boots limit mobility and put stress on a skater’s ankles, knees, hips and back.
  • Make sure your skates are sharp, but not too sharp. Sharp skates tend to pull rather than glide across the ice, which can lead to injuries.
  • Make nutrition a priority. Proper nutrition is essential for peak performance and injury prevention. Consider seeing a sports dietitian who can develop an individualized nutrition plan that matches the demands of your training.

Optimizing figure skating performance

Our Performing Artist Athletes Program tailors care to the unique needs of figure skaters, dancers, and other performing artists of all levels and abilities — from young athletes in local programs to elite athletes training with U.S. Figure Skating.

Through a partnership with the Skating Club of Boston, The Micheli Center for Sports Injury Prevention in Norwood offers practical strategies that help young figure skaters reduce their risk of injury while enhancing their performance.

Expert care and injury prevention

With locations in Boston, Lexington, North Dartmouth, Norwood, Peabody, and Weymouth, the Sports Medicine Division at Boston Children's Hospital provides innovative care for figure skaters of all ages and levels of ability. As the largest and most experienced pediatric and young adult sports medicine practice in the country, our team includes sports medicine physicians, orthopedic surgeons, physical therapists, sports dietitians, podiatrists, athletic trainers, sports psychologists, and many others who collaborate on every aspect of athletes’ performance, care, and recovery.