Proper Stretching for the Roller Derby

At times referred to as "football on wheels," roller derby has evolved much since its humble origins in the 1930s. Today, roller derby is a major sport with more than 1,250 leagues participating worldwide. Considering the high amount of physical contact in the sport, it is no surprise that as the popularity of roller derby has risen, as have injury rates among participants. To protect themselves and avoid future injuries, roller derby athletes should become familiar with a few preventive stretching techniques.

  1. Injuries in Roller Derby

    • A 2010 study, conducted by Dr. Lee Kneer at the University of Utah School of Medicine, surveyed 918 female roller derby athletes about injuries they sustained while participating in the sport. Most respondents -- 83 percent -- reported having had at least one injury; half reported two or more injuries. Among these, knee injuries were the most common, followed by foot and ankle injuries and shoulder injuries. Nearly three-quarters of injuries happened during practice and the vast majority -- 79 percent -- were due to physical overexertion. Kneer's research suggests that stretching is an important injury-prevention technique for roller derby athletes.

    Recommended Stretches

    • Brad Walker, sports injury consultant and author of "The Stretching Handbook," recommends three stretches for every roller derby athlete's warm-up routine: the lying knee roll-over stretch, kneeling upper hip and quad stretch and the standing toe-up Achilles stretch. To perform the lying knee rollover stretch, lie on your back, bend your knees and let them fall to one side. While keeping your arms out to the side, let your back and hips rotate with your knees. Hold this stretch for at least 20 seconds on each side. Try the kneeling upper hip and quad stretch. Kneel on one foot and put the shin of your non-kneeling leg flat against the ground. Push your hips forward to complete the stretch, holding onto something to keep your balance if necessary. Hold this position for at least 15 seconds. Do the standing toe-up Achilles stretch. While standing, place the ball of one foot onto a step or raised object. Bend your knee and lean forward. Hold this stretch for approximately 10 seconds.

    Other Stretches

    • Stretch other muscles that you use during roller derby practice and competition. Stretch the quadriceps and hamstrings, two muscles which are prone to injury and are among the most overworked in roller derby. Roller skating is particularly hard on your ankles and knees, so conduct ankle rolls and knee pulls to stretch these body parts. Stretch your upper body, because you use your elbows and shoulders constantly during roller derby play.

    Tips and Warnings

    • Although some discomfort is normal during stretches, if you feel a sharp pain while stretching, stop immediately and consult a physician or exercise therapist. Maintain a reasonable practice schedule that includes rest days. If you do work out between practices, focus on those muscles that you do not use frequently during competition to avoid repetitive-stress or fatigue-related injuries. Regularly check the padding of your safety equipment for wear and the condition of your skates. Set aside enough time for a cooldown period and after-game stretching. With proper stretching and other preventive techniques, you can reduce your risk of injury when engaging in this high-contact sport.