How to stop foot cramps or foot pain &/or lower back pain while inline or roller skating?

In this video I share super valuable information that all inline and quad skaters should see (and do) if they're suffering from foot cramp or lower back ache during or after skating.
Apart from explaining the most common cause of lower back and foot ache or cramp, this video reveals the fundamental mistake over 90% of new skaters make when they begin.
I am exaggerating the problem so it’s visible but this tense, precarious, ‘weight-near-heels’ position is also a common mistake for even intermediate level skaters.
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Who is Asha Skatefresh?
• Founder of Skatefresh.com (since 2000)
• Skate Coach for BBC and Disney's "Soy Luna"
• Powerslide Brand Ambassador (since 2011)
• Quads figure skater who represented Great Britain internationally.
• Skating for 39 years
• Teaching inlines and quads for 22 years
• 356 Instructors Certified worldwide (with ICP - Inline Certification Program)
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YOGA FOR SKATERS
Getting aches and pains during or after skating?
Maybe you need to be adding some stretching to your skate practice.
Grab your FREE 7min pre-post skate stretch video class here;
9. skatefresh.com/yoga-for-skaters/
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Video footage: @skaterstu_brightonskate

[@jobeldelacruz3299]

I love how you always show the incorrect first before correcting it because most of the videos in yt only shows how you properly do it but mentioning something is wrong is a big deal to correct every beginners like me. And this is what makes your videos different from the other . Thank you! Xx

[@SkatefreshVideos]

Hi. This is Sergio from Team Skatefresh. Thanks. There are videos in KZbin that show you how to properly do it, and others that actually show you the wrong technique not being aware of that, making you think they are doing it properly. Those are the worst! So one needs to be very careful. Asha has been teaching for 20 years and certified lots of instructors around the world.

[@chrisfrancis18]

Oh goodness that’s why. I’ve been skating for a few months and always get back ache 🤕

[@dangerouswater]

I just bought Asha’s intermediate course and how much I have improved in 3 weeks is ridiculous... considering that I skate an average of two hours per week! I am a teacher as well (albeit in a different sport) and when I see a GOOD teacher I can tell... I don’t even know her personally and I have no financial interest in her business but I can tell you her courses are worth the money! Good day to you all!

[@tieshaj8305]

This randomly popped up on my feed and it’s exactly what I needed!

[@imbadatlife1377]

Proof that it is listening

[@acidicpurple8559]

Same here!

[@edgaraguilar9582]

Same and I’m so glad it did.

[@6legend]

I searched

[@StarBehindTheMoon]

I just started skating and after experiencing a lot of back pain yesterday, this really helps! I tend to always lean forward in fear of falling backwards. Thanks!

[@juliamercer3455]

I have a herniated disc that was healed but I ended up exacerbating from skating too much. I thought I couldn't skate for a while until I found this video! With this new posture I can skate and not aggravate my lower back! THANK YOU!!!!!!

[@AlessandroPaiva]

I remember, this is the very first lesson of your workshop for begginers. Once I got this body position, everything else became so much easier. Thanks one more time for such valuable tips :-)

[@ryanuma86]

Trueeeee 😅

[@skinatri6176]

I'm doing fitness at the same days as roller skating at the moment, and I always thought that was the cause of my backpain. I hope your tricks will help me tomorrow, thanks!

[@micakantor7618]

This lady tells me more info that is help full in a short period of time than anyone else.

[@jennyj1987]

Thank you, Asha, you're great! I love how you explain things in such a simple, yet detailed way.

[@peanutbutterbaby4394]

ABSOLUTELY PERFECT! After watching so many of these kinds id videos, this was exactly what I needed. Explained everything super clearly.

[@lisagonzalez2814]

This was an overlooked thing I had been going on for many years; now, every time I skate, I keep this in mind! Thank you.

[@andriewkm8143]

Started skating again after 20+ years. It’s amazing how all of my problem is solved by following your videos. Thanks!

[@sdubrau]

Thanks so much! This simple piece of advice is not mentioned so often... Yet it's so helpful. I've had back pain skating I couldn't solve or even explain...

[@TheeSocialButterflii]

Omg thank you!! I was so confused about my lower back pain because I thought I was in the correct position. This is sooo helpful

[@theknottyoaktree1017]

Going to give this a go because I've been having foot pain like crazy this first week of trying my new quad skates. Thank you

[@Alex-ui8mk]

I was always unsure about the correct posture on my skates. This helps so much!

[@zaraczkizaraczki1755]

.... One more thing to keep in mind till it goes naturally. Thank you for all the useful advises...

[@mariamrmmanavi4424]

Also my case!! 33 and I started skating with a new, but cheap inlines after 20 years!! You really help me 4 days now to change some things I've been doing wrong and my back is trully hurting me trying to find my balance with the new techniques I've been learning from you!! Just 4 days skating and you helped me a lot!! Thank you!! Greetings from Thessaloniki (Greece)

[@mnpsychologist4400]

This was so super helpful. You nailed it. I am a beginner 66 yr. old with mild osteoporosis, and I just came back from a 2 mile skate with a mild pain in my back.. You explained what I was doing wrong to the letter as if you were watching me, and you explained what I needed to do perfectly.. So happy I watched this. I am going to try these exercises now.

[@jonettejoy9214]

This is exactly what I’ve been looking for as I have back ache thinking I did the right body position and stride. Thank you Asha! Now I know how to do it better!

[@nilaras]

OMG thanks so much! I'm getting lower back pain especially on my left side. This is very helpful! ☺️

[@Mirko_SanSan]

Thank you yet again, Asha! I knew I was supposed to be bending my knees, but that was about it before this video.

[@SkatefreshVideos]

You're so welcome!

[@samanthazone7128]

just tried these techniques. I felt much more secure, again amazing instructor. I also love your voice.

[@marisollunafinxo]

i've been skating wrong my whole life. I just started back up again today. thank you for your help!

[@Sofia-md6kc]

thank you so much! I rolled skate with my mom for my first time today and my back was hurting a lot and now i understand why!! Im showing this to my mom too. Thanks!

[@michelle48]

Just got back from skating about an hour ago and was thinking about how my back was hurting while I was out there. I watched this video, as I got into the "bad posture" position with you oh boy I felt my back muscles ache all over again! This is so so helpful, thank you!!

[@jenm1336]

Thank you! I am new to skating and was having back issues, I took your advice and the pain has subsided. Thanks!

[@jdeck1111]

I've almost stopped skating because of back pain. Thank you so much! Hi from Chicago!

[@dannytwitch3276]

I’ve just gotten into aggressive inline skating and your videos are extremely helpful! I am a complete beginner and have learned so much from your channel already. Thank you so much!

[@SkatefreshVideos]

Hi. This is Sergio from Team Skatefresh. You're welcome. If you like Asha's tutorials here I invite you to check her online courses which are way more detailed than the short tutorials she uploads. Please take a loot at skatefresh.com/learn-to-skate-online/ and enjoy the free trials!

[@wcf4831]

I just start for skating with my child, thanks for your wonderful hints.

[@julianamontejomorgante1414]

I've been experiencing back pain since I began skating one month ago. During the last week I paid attention to my posture and made the stretching positions you suggested, and I can feel the difference. Thanks for this video!

[@govindersingh1804]

Thank you so much to understand the basic and correct posture.

[@rominarojascorrea5848]

I wish I had watched your video two days ago... my back was killing me while skating, but the more I skated the more I corrected my posture by noticing what positions where causing the pain. great video!

[@herliftdiary]

Thank you so much for this!!! I am used to weightlifting and hinging my hip so I'm in pain after 5 minutes of skating. I will have to remember to keep my back upright.

[@banyarydym]

Thank you much, needed this.

[@ryanuma86]

Thank you for the tips. Really helps me and my wife a lot 👍

[@gumbyKeys]

Super helpful. She explains everything so well. 💕😇😇

[@b-utifulbruiser3693]

Thank you *so* much for making this video!!! It's greatly appreciated!!! I love how detailed you were and how you covered so much.. I loved it all and can't wait to get back out there and do it right.😅

[@SkatefreshVideos]

Glad it was helpful! Were you able to feel any differences? If you loved this video then PLEASE let me help you more. I have 2 FREE starter beginner classes available from my website which you can use in your shoes first at home and then on skates on the grass and only when you're comfortable with all that should you think about getting on a roll surface. If your body is scared then it's just not ready yet. Please click Free Trial on these pages and get started right, so you understand how to find your balance on your skates and consciously do the right things (that you've learned and practiced off skates first). Let me know how it goes. skatefresh.com/product/how-to-skate-beginner-level-full-course/ skatefresh.com/product/how-to-skate-for-fitness-beginner-level-full-course/ Let us know how you go, I'd love to hear your feedback.

[@paulwaweru8343]

Thanks for everything 💖💖💖☺️

[@Empressqueenprincess]

This helped me immediately with my foot cramp! Thank you so much!!!

[@SkatefreshVideos]

Glad it helped! Hopefully this proves to you how important correct technique is. Tension in the feet always comes from incorrect technique. Check out the free video classes I have on my website which are WAY better than anything I share on KZbin. Just click FREE TRIAL on any of these courses to get lifetime access to the class (choose course theme and level). This way you'll stay on track. skatefresh.com/learn-to-skate-online/

[@Professorwordy]

I have been experiencing these terrible aches since a while but I hope it will be alright after watching your impregnable instructions. Thanks you very much!

[@SkatefreshVideos]

I hope so too! You are not alone. So common. Good luck.

[@zentowwwner]

This came as a blessing! Gonna try it out right now. Thank you!

[@SkatefreshVideos]

Did it work? Let me know what the differences were. Less back ache hopefully?

[@lukedavies6601]

Amazing, thank you. You popped up on my feed 👍

[@sparstangled]

Wow that was astronomically helpful

[@johnnnewmex]

Thank you so much for your videos. The basics on standing with relaxed bent knees really helped me in my first week of skating. I remind myself this stance as I practice everything!

[@SkatefreshVideos]

Great to hear! Well done you. Keep it up.

[@4senseless]

I was looking for this, yeeeeah thank u so much

[@amalinaabdullah1367]

The post skate excercise really helps

[@mr.randomguy2812]

you are the best asha!! you know that!

[@cristina7543]

Watching this because yesterday I had my first roller skate lesson and now my back is hurting (it was hurting yesterday too). I'll try this position next time. Thanks.

[@carlhazelton1735]

Brilliant, a real help. Thanks

[@SkatefreshVideos]

Glad it helped! Posture is super important.

[@agatazau1091]

So truth! Thank you Asha! ❤ u

[@revolutionunderground]

I love these skate technique videos!!!

[@SkatefreshVideos]

Glad you like them! I have more and better ones on my site which aren't just quick KZbin summaries but much more like coming to a real class with all the details. Check out the beginner one here; click Free Trial for immediate access. skatefresh.com/product/how-to-skate-beginner-level-full-course/

[@sucalucres]

Excellent explanation, thanks

[@TheKthSign]

Thank you...this have been really helpful... Havent been skating for more than 20 over years, and I've just got back into it recently and started experiencing back aches..

[@SkatefreshVideos]

Glad it helped! Back ache tells us something is wrong with our posture (as in real life off skates too). Use your core muscles to keep your torso UP!

[@BrandyTalamoni]

I just got my first pair of skates and this helps soo much! I had some foot pain and I was like man I know I’m new but it shouldn’t hurt this much! Thank you

[@The.EditedRose]

31 years old and about to get some inline skates! These videos of yours have been incredibly helpful!

[@SkatefreshVideos]

Yayyy! You are about to become a SKATER. Don't start without looking at my Free Beginner Starter videos here. Everything you'd get from me in a real class (not a short KZbin snippet). Click Free trial and use it forever. skatefresh.com/product/how-to-skate-beginner-level-full-course/

[@The.EditedRose]

@@SkatefreshVideos I dare say I'll have to have a look!

[@mariannatheron7363]

Thank you very much!

[@lilambe]

Wow, this explains EVERYTHING including why I always feel unbalanced as I skate. Never would’ve thought my posture was off if it wasn’t for this video, wish the tennis courts had mirrors so I could be more mindful of it 😂 thanks for this!

[@graceisNERD]

Omg, I really needed this info! I’ve been skating in a squat position, sticking my backside out and down. Hopefully this will improve my skating! Thank you!

[@SkatefreshVideos]

Glad it was helpful! Getting a few short videos of yourself can really help to make these assessments as what we think we are doing and what it looks like are often different. But that's normal and why a coach is important. Enjoy!

[@Scrufflebag]

Brilliant. Thank you very much!

[@SkatefreshVideos]

Glad it was helpful!

[@kaagaming2160]

this helped me a lot, thank you

[@zoiemarks]

i needed this so bad thank you so much

[@WalkFitter]

This is enlightening, thank you. I'm a qualified fitness instructor and it's drilled into me about hinging at the hip, keeping the weight in the heels to engage the glutes rather than the quads to protect the lower back and knees, which it does in a squat for example. So I've been actively trying to maintain a hip hinge with weight in heels during a skate but couldn't understand why my back and knees are always in pain afterwards. I'll modify with your advice. Started skating a year ago and just found your channel, awesome advice. Thanks :)

[@SkatefreshVideos]

Hi. This is Sergio from Skatefresh Team. Great you were able to modify the stance and understand why! The mechanics is different since we have wheels here. Why people fall over so much is because of that, most people try to replicate what they do on their shoes.

[@jayvonnoelsmith8445]

It's nice to learn

[@whatdoyoucare6154]

Thank you for this most enlightening video! I've almost thought foot cramps and back pain was my punishment for not having skates on my feet for ages and ages. Well, it is, in a way, but not for the reason I thought. My balance is totally off, and I'm like a total n00b. Your videos are telling me all the things I do wrong, and how I can easily correct myself. I'm so thankful!

[@SkatefreshVideos]

Happy to help! If you are just getting started in skating and you like the beginner videos on this channel, I highly recommend you check out my online courses on my website and use the 14 day trials. They are a whole different level of teaching and progression, mapping out weeks of your practice in a way that ensures you get each skill safely. You can test out each course absolutely free by clicking on 'Free Trial' and seeing for yourself. There's 2 courses for beginners you could start using straight away. This is my best work and much better than anything I share on KZbin. I hope you enjoy these too. skatefresh.com/product/how-to-skate-beginner-level-full-course/ skatefresh.com/product/how-to-skate-for-fitness-beginner-level-full-course/

[@whatdoyoucare6154]

@@SkatefreshVideos Thank you! I will check this out.

[@krishgetz]

Thanks Asha. Guess my back ache was also due to the same issue, after watching myself skate. Will fix it during my upcoming sessions

[@jukie159]

wow recommended video and exactly the one i needed

[@jesstemporal]

Lady… this video just diagnosed my problem! Will def bend more os my knees I my next practice ❤️ thank you, will come back here to share how it went

[@SkatefreshVideos]

I'm curious, how did it go? It's so important to skate properly, it makes all the difference. Check out the free lessons I have on my website. They are much better than anything here on YT. Skatefresh.com. Click on "Learn Online and then see which courses have a * for FREE TRIAL and get any of those you like. They will really help you build good habits and fix the bad ones.

[@alensmith6]

I really donno how i came to watch this video...i really wanted the exact tips...i started doing inlines after long 14 years..after 15 mins my foot started to pain like hell..then my back..i was not even able to do more than 3 normal laps...but now i got the posture tips..thank you soomuch.❤️

[@kristenb7380]

Omg this might've just solved all my issues I've been having. I've been skating exactly how she showed in the incorrect position lol. I could totally feel the difference in the 2 positions when I just tried them on just my feet. Can't wait to try this on my skates later! Thank you!

[@SkatefreshVideos]

You aren't alone and almost all new skaters lean forwards (because they don't want to fall backwards), but it creates a whole host of other problems. Please let us know how you felt on your skates. You'll need to use your core muscles to stay upright when rolling, but hey, there's the exercise of skating! Enjoy.

[@kristenb7380]

@@SkatefreshVideos it definitely felt weird/different, that’s for sure! It took a lot of mental focus to make sure I stayed in the right position. But yea, my abs are sore from skating this weekend! 😂

[@kajok23]

Thanks a lot for theses advices because I do have back issues after skating and I better understand why now ! I will be careful from now on 👍 Christophe from France

[@SkatefreshVideos]

How is your back (and your skating) now??? I hope going from strength to strength.

[@photomorti]

exactly what i had yesterday. I was having a ton of fun for 10 minutes and after that my lower back was so tired i literally couldnt skate anymore haha. Thanks for the video

[@MMPACHECO]

Muito obrigado Asha!! See U ;)

[@fatedbrain6326]

This is really helpful wooow wonderful note

[@thecreativelooksbymohan6785]

so much Helpfull ..

[@Jean-vs3kz]

Thank youuu, now I’m going to go skate 😌

[@thedancingskater8407]

Awesome video. Lower back ache is no fun

[@JohnDoe-io7wi]

thank you

[@vvxves]

Oh my gosh thank you so much! I didn’t realize what I was doing wrong! My butt was way out in hopes of not falling backwards but it was murdering my lower back!

[@SkatefreshVideos]

Yup, almost everyone makes this mistake and it just leads to lower back ache and bad skating. Glad you fixed it.

[@palefire]

Thanks!!!

[@kaylakoerner8895]

TYSM!

[@suzannegardiner6390]

HI Asha! PERFECT explanation as usual! What are those arm thingies you are wearing???

[@DoggCityFinest]

Compression sleeves.

[@arunarknpy1]

Thanks Lot

[@JessieJGURL]

Ugh yes! My back is killing me. Excited to try the correct stance!

[@SkatefreshVideos]

Have you noticed any differences using the right techniques?

[@riksaini]

Thanks

[@winllyhuang9537]

Thank you! I was experiecing MAJOR foot ache and i realized it was because my posture was wrong. I was leaning forward because i thought it was cooler er and would keep me from falling backwards. I will try again tomorrow!

[@SkatefreshVideos]

Hi. This is Sergio from Team Skatefresh. It's great that now you know the correct posture. The key to avoid falls is actually the knees being well bent, not the torso leaning forwards. To know more about correct skating techniques please visit Asha's online courses. They are very detailed and take you from the ground up. You can test any of the courses for free here skatefresh.com/learn-to-skate-online/

[@surajkanekal]

Thanks Asha, I am loving your videos being a beginner. I just commented a question and next think I see that you have answered it in the other video i.e. about knee pain. Had the delete the previous comment ;).

[@SkatefreshVideos]

That';s good. Yes you'll see me banging on about similar things that all overlap in some way or another. Check out the better quality and depth of the free trial tutorials on my website skatefresh.com. They are a whole other level of complete training. Even the beginner stuff is useful for everyone to have covered at least once. Enjoy your skating

[@jimenanonato4048]

Thank you! I'm a beginner and this is very useful. I think I'm not doing it that wrong, but I notice a pain on my left knee ):

[@zitazoldi1]

Learning to skate at 48. You rock!

[@SkatefreshVideos]

This will keep you young I promise. I'm 47 (going on 12 still).

[@BikingVikingMTB]

Thanks for this as Im a returning skater after 25+ years.

[@SkatefreshVideos]

Welcome back! Take it easy and learn everything in stages. You might like to follow some 'proper' lessons on my website and not these very summarised KZbin offerings. All my online courses come with free trials of a whole lesson or several progressions of a skill in order. These will help you way more than my KZbin stuff. Click Free Trial on any of these pages and get lifetime access and use. The first one might show you any super basics that you missed right at the beginning like knee bend and weight distribution. skatefresh.com/product/how-to-skate-beginner-level-full-course/ skatefresh.com/product/how-to-skate-for-fitness-beginner-level-full-course/ skatefresh.com/product/how-to-skate-for-fitness-intermediate-level-full-course/ Let me know how you go with these. They'll give you something to focus on and will produce improvement. I promise!

[@BikingVikingMTB]

@@SkatefreshVideos-Hi Asha 😁 thank you for replying. I have bought the beginning course and intermediate course and downloaded the app so I can access the course on my mobile too. Yes I’m taking every roll step-by-step.! 😃 Its surprising how are you forget over the years. Just want to say the way you teach is amazing looking forward to the next year of progression and I will kepp you updated on my progress! 👍 Thanks again Asha 🙏🏻

[@hrgunit]

Absolutely same for me. I even am a little bit older, back starts to hurt that age. Reccomendation just as I arrived at the track. P.S It felt much better and i was faster.

[@Exen88]

Master Asha!

[@Natskii77]

Great video Asha, can you recommend stretches before a blade to prevent groin pain please? It’s mainly in my left one I think because I use that to drag stop a lot. Thankyou ✌🏼🇦🇺

[@SkatefreshVideos]

Hi. This is Sergio from Team Skatefresh. That sounds like athletic pubalgia. No stretches will "prevent" groin pain. However, before a dynamic activity such as skating a general warm-up is recommended, especially in cold weather. It's the same kind of warm-up you see in other sports. This would be some running in place, slow rotation of neck, shoulders, elbows, wrists, hips, knees, ankles, some mild kicks if you want. It's just to make blood flow. Some massage/stretch for your feet before skates on is good too. When you say "to drag stop a lot" if you mean T-stop I must tell you T-stop shouldn't cause any pain unless you are doing it wrong, for example with straight legs. The pubic area is full of nerves, tendons and other connective tissue that due to repetitive microtrauma may develop this chronic groin pain. It may have to do with muscle weakness as well. For example, if you practice splits having a weak core and/or weak iliopsoas and/or weak adductor muscles that can cause pubalgia. So the best here would be to see a doctor before doing any stretch in that area. Then you will need to review your stopping method.

[@carlitosayala3499]

Beutiful, nice video, i am gonna practice that exercises you recommend, im an aggressive blader, something else that you recommend me to do before my routine?...im 35 years old and the bones are not the same......

[@SkatefreshVideos]

Hi. This is Sergio from Team Skatefresh. I recommend you wear all the protection needed including a helmet. Always bend your knees before and after taking jumps. And before your routine a good warm-up especially for your knees won't be bad. As you say bones are not the same, but keeping a good nutrition, water intake, and precautions you will maintain your bones fine.

[@colwilpro]

Stretching my thigh muscles helps me with lower back pains, after sitting especially.

[@nickyhere2017]

That's so accurate! After 15-20 mins skating i would have this bad pain on my lower back and i thought it would go away with time but seeing this video now tells me I should really work on my posture. It's hard for me because i feel that skating in that incorrect postion is the only way i can skate without falling back.

[@SkatefreshVideos]

Yes but that's because you are not bending your shins into your top ankles straps and bending your knees correctly. Focus on your legs and keep your trunk/torso upright. I promise it will help the foot pain.

[@jazzhands8183]

I’m really glad you made this video or else I might’ve kept skating incorrectly and my back probably would’ve given up on me 😅

[@SkatefreshVideos]

Soooooo mnay people give up skating early on in their skating journeys because they simply cannot get rid of the back or foot pains and it's just not fun to skate when you feel so uncomfortable. This is part of my mission. To help these people get over those initial teething problems so they can enjoy skating pain free for the rest of their lives. SO happy you joined us.

[@70109004]

Thanks a lot for sharing this, by the way what are your skates on this video? Looks like a carbon boot to me, they look nice

[@SkatefreshVideos]

Hi. This is Sergio from Team Skatefresh. The skates in this video are Powerslide Tau.

[@ferr1909]

I fell on my butt almost 4 months ago, 3 weeks before quarantine, it was like the 4th skate session I've ever had, I still have tali bone pain and I'm not very excited to fall again but I think this falls on my butt can be traced to this specific stance problem, thanks a lot Asha.

[@SkatefreshVideos]

Hi. This is Sergio from Team Skatefresh. Exactly. The moment you put your weight on your heels is the moment you are setting yourself up to fail. Bending your knees as she explains here forces your weight to stay on the ball of the foot and it's impossible to fall on your butt that way. Tail bone pain may remain for some time. Ice the area every day for some minutes at the pain will eventually go away.