FACTOR FITNESS - So you can enjoy sports safely

The benefits

Roller blading provides a complete workout involving all the body's muscles. It burns calories, reduces body fat and develops good balance and strength.

The history of roller skating

The first recorded use of roller skates was in a London stage performance in 1743. Early skates were primitive in-line skates with metal wheels. Their design meant they were not very manoeuvrable with skaters restricted to moving in straight lines or in wide sweeping turns. James Leonard Plimpton first designed a four-wheeled skate in 1863 in an attempt to improve manoeuvres. The skate contained a pivoting action using a rubber cushion, and this allowed the skater to skate a curve just by leaning to one side. By allowing easier turns and manoeuvres the quad skate dominated history up until the 1990s when in-line skating / roller blading reappeared.

The aim of the sport

Competitive roller-skating includes a variety of events for in-line and quad skaters. Competitions are held in roller hockey, speed skating, and figure (artistic) skating, in which skaters compete in figures, team and solo dance, and freestyle events. In-line dancing can be especially popular during the summer months. Other sports include roller football, roller derby, and in-line basketball.

Great stuff

• The greatest distance on in-line skates in 24 hours was completed by Mauro Guenci (Italy) who covered 543.594 km (337.773 miles) on in-line skates in 24 hours from 11 to 12 June 2004 around a measured street circuit in Senigallia, Italy.

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Strongly recommended

Always consult your haemophilia centre and / or your physiotherapist prior to taking part in a new sport. They can advise you on what protective wear you may need.

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WARMING UP

Start at a comfortable pace and work up towards more difficult skills and speeds.

For more information, select a specific stretching exercise from below or view all

Cooling down

Following exercise, a cool-down involving some light aerobic activity and some stretches is important to restore the muscle lengths, lower your body's temperature and reduce your heart rate and blood pressure back to normal levels. Working the major muscle groups gently will also help remove waste products that accumulate in your muscles. Cooling down correctly can also help to lower muscle soreness and stiffness.

The cool-down should consist of at least two to three minutes of light aerobic activity such as light jogging, closely followed by a static stretching routine.

It is also important to re-hydrate following sporting activity and to treat any suspected injuries with RICE (rest, ice, compression, elevation).

If you suspect a bleeding episode, you should contact your local
haemophilia centre immediately and/or treat with factor.

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• Don't blade on roads
• You should take time to learn the correct technique on a flat, smooth and dry surface
• Learn how to stop and take time to learn correct falling techniques
• Use protective clothing and wear a helmet

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