6 Tips to Prevent Overtraining in Figure Skating

We all want to be the best we can be, and training is an important part of reaching our skating goals. Just as important as the time we devote on the ice is getting enough rest. Without giving your body the proper time to recuperate after a session on the ice, figure skaters can run the risk of overtraining or overuse syndrome which can negatively impact your ability to train and compete. Remember, even Olympians give themselves time to rest!

Symptoms of overtraining and overuse:

• Mood changes
• Loss in enthusiasm for skating
• Sudden drop in performance (not making the most of your time on the ice)
• Susceptibility to illness
• Injury (stress fractures, muscle strains and tendonitis are very common for figure skaters)

These are just a few of the symptoms of overtraining syndrome. Ultimately, if you are feeling “burnt out” or unlike yourself, take time to allow your body and mind to relax and recover. And don’t be afraid to chat with your coach or doctor about changes in how you are training. They want to help you achieve your goals on the ice and sometimes taking some time away from the rink is the best way to do that.

Overtraining and overuse prevention:

Here are 6 tips to prevent overtraining in figure skating. Listen to your body and talk with your skating coach about your training schedule so you can be sure to make the most of your training each time you lace up.

1. Rest. After workouts, be sure to give your body time to recover and relax.

2. Sleep. Did you know that muscles recover as you sleep? So catch 7 to 8 hours of zzz’s a night to optimize your muscle recovery.

3. Eat well. A balanced diet will help keep your body functioning properly. And don’t skip on carbohydrates, which are especially important to a healthy diet for athletes. Carbohydrates, especially eaten within 6 hours of training, are vital because the simple sugars in carbs replace muscle glycogen.

4. Stay hydrated. Hydrate before, after and during training sessions. Remember, your body works best when properly hydrated.

5. Off-ice training. Cross training uses different muscles, giving the ones you use most on the ice a chance to recover. If you need some inspiration, check out our off-ice training tips!

6. If you feel pain, don’t skate through it. Instead, consult with a doctor or your coach. More often than not, if you don’t give your body the time it needs to heal, it could result in even more time away from the ice.