Help! I'm getting killed out there!

[skatemom]

Help! I joined a roller derby team about 2 months ago, and do pretty good at keep my arse off the ground, but the last 3 weeks since we've started scrimmaging, I have taken quiet a few falls, but there is always one that gets me really bad. My hips are swollen and bruised! I think they are actually more like hemotomas. I ice them when I get home and put on arnicaflora, but everytime we pratice(Sun, Mon) I re-injure them! I can't excuse myself from the scrimmages( I need the pratice and I just do want to)
I am thinking about getting hip pads, but wondering if I am just not falling right or maybe I need to develop some muscle tissue there to protect myself. No one else on the team seems to have this prob.
ps I've started wearing tights, but I am still hitting hard!

Skatemom

[maggiemypet]

Welcome to Derbyland!

I had a game on saturday and right now, I can't move my left shoulder, and am bruised on every part of my non-pad covered body. And I love it! I've been playing this game a year now, the falls will always occur. Thats how it rolls.

Take some anti-inflammatory meds, ice for 20 on, 20 off, and practice your falling. Try to fall small. By that I mean, try to tuck your arms in to your sides and always curl your fingers in. There are the baseball slides, single and double knee falls, lots of falls you can practice, but those aren't always applicable in a game when you're being knocked around like a red-headed step child.

Stick with it, you'll get used to it as will your body and good luck!

[roller_dudette]

Wow, maybe I need to reconsider derby. When I skate the ramps and bowls at the skatepark, the worst injury I ever got was once a bruised tailbone. Never anything swollen.......... I come home 90% of the time without any aches at all. The other 10% might be something minor that takes a few days to heal.

[PowerSnatch]

This kind of thing is typical, unfortunately, in derby. Are you jamming?

Hip pads, or Azz Pads will help a lot. Get the ones with hard plastic shells on the hips that skateboarders and snowboarders use.

Another trick, watch for the hits that are coming at you. If you see it coming, but don't have time to avoid it, you can take the momentum out of the hit by hitting them first. If you beat the hit, even by a split second, and hit the other person before they hit you, their momentum is forced back into them, rather than into you. You will be able to knock them down with the power of their own hit.

Another one, if you are jamming, learn the hip check and USE IT. This is where you give your hip a little flick like you are doing the bump with someone. Hitting someone, even gently, in the hip immediately takes them off balance because it's where their center of gravity lies. You can also do a booty bumo type of hit where just as the hit is coming to you, you turn your back so that they end up hitting you as you poke out your hit and butt. This will take their momentum, keep you on your feet, and could get the hitter a back blocking penalty.

Last one--are you trying to take corners on the outside? Big no no. Good blockers pray that a jammer will take the outside on the way into a turn. That sweet spot is the most fabulous place to hit a jammer and with little effort, send them flying and sprawling off the track. As you get to the turns, do everything possible to cut immediately to the inside or at least middle of the track. You will live longer!

[maggiemypet]

Originally Posted by PowerSnatch

Last one--are you trying to take corners on the outside? Big no no. Good blockers pray that a jammer will take the outside on the way into a turn. That sweet spot is the most fabulous place to hit a jammer and with little effort, send them flying and sprawling off the track. As you get to the turns, do everything possible to cut immediately to the inside or at least middle of the track. You will live longer!

Thats how I wind up skating the track when I jam and yes, I get pounded on there quite bit. I know its bad, bad, BAD! But, at the end of Corner 3, there is usually a blocker right in my way holding the inside line and going slow, so I instinctively swing out to go around her, in hopes of drawing her away from that
inside line so I can swing back by her on the inside. Sometimes it works, sometimes I wind up plastered on the side of the bleachers.

[Beastly]

Here's a company that a lot of our girls have bought from. They're called XSports Protective.

http://www.xsportsprotective.com/rol...ed-shorts.html


That's the link for their derby pants/crash pads. I bought the McDavid Roller Derby Padded shorts and they have helped a lot. Just beware: they run verrry small. I think I had to get mine in an XL and I usually wear a size 10 or 12. And they were still hard to pull up, but they are great. They fit really well under my uniform.

A few of the other girls wear the full out crash pads though, that come down to your knees. It's just up to you.

Happy Skating!

[darthmaulher1138]

try to work on falling "small". you basically do a tuck and roll instead of sprawling out, and also, try to work on knee drops, dropping to one knee and getting right back up is better then falling all the way down. Good luck!

[skatemom]

Thanks for all the help!! I am def going to work on my falls as well as my stratigies of hitting/ blocking. I've only been scrimmaging for about month, so I am still getting use to all the craziness of the pack!
This week at pratice I fell just one time on that same hip, an man, does it hurt!!! It's ( my bruise ) now about the size of a small watermelon! I have noticed that every time I fall on it, it gets worse. I excused myself from scrimmaging Mon, but I think I need about 2 weeks of not reinjuring it in order for it to heal properly. Which bites, because we have out first newbie bout Sept 2 in Myrtle Beach, SC and I need all the pratice I can get!

I've ordered the Mc David roller derby padded shorts, and I am praying they help.

Dame of DisTruckion

[skatemom]

Originally Posted by PowerSnatch

This kind of thing is typical, unfortunately, in derby. Are you jamming?

Hip pads, or Azz Pads will help a lot. Get the ones with hard plastic shells on the hips that skateboarders and snowboarders use.

Another trick, watch for the hits that are coming at you. If you see it coming, but don't have time to avoid it, you can take the momentum out of the hit by hitting them first. If you beat the hit, even by a split second, and hit the other person before they hit you, their momentum is forced back into them, rather than into you. You will be able to knock them down with the power of their own hit.

Another one, if you are jamming, learn the hip check and USE IT. This is where you give your hip a little flick like you are doing the bump with someone. Hitting someone, even gently, in the hip immediately takes them off balance because it's where their center of gravity lies. You can also do a booty bumo type of hit where just as the hit is coming to you, you turn your back so that they end up hitting you as you poke out your hit and butt. This will take their momentum, keep you on your feet, and could get the hitter a back blocking penalty.

Last one--are you trying to take corners on the outside? Big no no. Good blockers pray that a jammer will take the outside on the way into a turn. That sweet spot is the most fabulous place to hit a jammer and with little effort, send them flying and sprawling off the track. As you get to the turns, do everything possible to cut immediately to the inside or at least middle of the track. You will live longer!

I jam some of the time, and try and stay on the inside. When I am jamming, I tend not to get as hard, or maybe I am able to reflect it easier because I've got momentum going for me. It's when I am blocking and going alot slower that I get thrown around. I'm 5'9 and about 130lbs soaking wet.LOL I have been lifting weights and trying to eat more to gain some muscle mass. Hopefully, I'll be able to put some strength behind by blocks.

I can def see the advantage in using strategy w/ power! Now if I can just aply it to the jam!

Dame of DisTruckion
Columbia, SC

[roller_dudette]

Originally Posted by skatemom

Thanks for all the help!! I am def going to work on my falls as well as my stratigies of hitting/ blocking. I've only been scrimmaging for about month, so I am still getting use to all the craziness of the pack!
This week at pratice I fell just one time on that same hip, an man, does it hurt!!! It's ( my bruise ) now about the size of a small watermelon! I have noticed that every time I fall on it, it gets worse. I excused myself from scrimmaging Mon, but I think I need about 2 weeks of not reinjuring it in order for it to heal properly. Which bites, because we have out first newbie bout Sept 2 in Myrtle Beach, SC and I need all the pratice I can get!

I've ordered the Mc David roller derby padded shorts, and I am praying they help.

Dame of DisTruckion

Please post how they work out for you. I'm thinking about getting them myself.

[PowerSnatch]

Originally Posted by skatemom

I jam some of the time, and try and stay on the inside. When I am jamming, I tend not to get as hard, or maybe I am able to reflect it easier because I've got momentum going for me. It's when I am blocking and going alot slower that I get thrown around. I'm 5'9 and about 130lbs soaking wet.LOL I have been lifting weights and trying to eat more to gain some muscle mass. Hopefully, I'll be able to put some strength behind by blocks.

I can def see the advantage in using strategy w/ power! Now if I can just aply it to the jam!

Dame of DisTruckion
Columbia, SC

Remember to lower that shoulder as you cut to the inside. Then if you get hit, they will hit you in the back and get the penalty. Plus, you will be lower, making your center of gravity lower and you are harder to knock down. Physics baby!

[skatemom]

Thanks to all that replied to my question! Unfortunately, I am going to have to wait to try out these new tips. I went to the doc Thursday about my hip which is still swollen and painful after 2 weeks, and nothing is broken(thank god cause USARS don't kick in til Sept 1) So he said no contact sports until healed!!! At the rate it's going, it'll be at least 3 more weeks!! Aarg!!!! I was so wanting to participate in our first bout Sept 2, but there is no way I am going to be able to pratice bouting! If I go out there now, I'd get my booty handed to me on a silver platter. I am pretty bummed, but I am going to ref for the team until I can rejoin the pack.
Let me know if anyone has any good ref links!

Dame of Distruckion
Columbia, SC

[AceFace]

one other thing i would suggest, as a massage therapist, is take a rest day. if you're doing this Sunday AND Monday, chances are you're interrupting the healing cycle on the second day causing more swelling. you should ultimately have 2 to 3 days in between rough play to give yourself time to heal. as soon as i read your post that was the FIRST thing i thought of.

[roller_dudette]

I agree! Sometimes if you keep pushing it, the injury just gets worse. I just took off 3 days from skating to let the tendonitis in my ankles heal. Now they feel OK and will be skating up a storm again soon and jumping again, woo-hoo!

[skatemom]

Rest??!! Whats that? I know what you mean. It's hard to do when we only have 2 pratices a week, I want to get as much scrimmage time as possible!
I thought having 5 days in between pratices would be enough, but I guess I am a slow healer. It's been almost two weeks since I have fallen on that hip, and the swelling finally went down just yesterday, but there is still a mass about the size of half a grapefruit sitting on my hip, just below the bone. I am waiting for it to shrink before I get out there again. I still have a small one from the end of July that is still about the size of a walnut that was no where as bad as the other side.
Does massage help this kind of thing? I was told by the doc-in-a-box that it could lead to blood clots being released into my system, but I don't know.

Thank you guys for all the great tips and help with my questions, I am turning into a derby fanatic and it's great to have a forum to talk about it. My hubby is very supportive, but I think he's getting tired of hearing about it!!


Dame

[roller_dudette]

Originally Posted by skatemom

Rest??!! Whats that? I know what you mean. It's hard to do when we only have 2 pratices a week, I want to get as much scrimmage time as possible!
I thought having 5 days in between pratices would be enough, but I guess I am a slow healer. It's been almost two weeks since I have fallen on that hip, and the swelling finally went down just yesterday, but there is still a mass about the size of half a grapefruit sitting on my hip, just below the bone. I am waiting for it to shrink before I get out there again. I still have a small one from the end of July that is still about the size of a walnut that was no where as bad as the other side.
Does massage help this kind of thing? I was told by the doc-in-a-box that it could lead to blood clots being released into my system, but I don't know.

Thank you guys for all the great tips and help with my questions, I am turning into a derby fanatic and it's great to have a forum to talk about it. My hubby is very supportive, but I think he's getting tired of hearing about it!!


Dame

Dont know if this will help but I UNDERSTAND! I havent skated now for 5 days due to tendonitis in my ankles from this jumping class. I cant be injured so I've been messing around recently with a fuzion scooter. No falling, easier on my ankles, wears my whole body out!! But I still want to hit the ramps lol, tomorrow!! Its almost healed but if I didnt, it would have gotten worse and I would have missed the jumping this weekend and could possibly tear the tendons eventually. Its still hard..... My muscles felt like they were turning into jello.

[badd mudda trucka]

...and here's what i got.
it sounds to me like YOU are getting knocked around. Now this isn't what is suppose to going on. You should be in control, falling is inevitable, but you should always be aware of that. AND NEVER BE SCARED TO FALL!!!

Fall small.
practice your falling techniques!
always turn to yer side when you are falling. (it sounds like you are doing this, so if you don't want the impact to hurt, keep rolling in the direction you are moving.)
remember physical science in high school? it is all about your energy, where it is directed , your momentum and enertia. i forget which one is which sometimes, but i remember that energy has to be released, and there is a reaction for every action.
you should be practicing falling WHEN EVER you put your knee pads on.

tips for falls:
*double knee fall- do this like a rock star, take a few strides and fall on your knees, at the same time raise your arms and LEAN BACK! if you don't lean back you are gonna be sorry, and break your knees. i have the most trouble with this when we are just practicing.
*single knee falls- do equal amounts on both knees. try single knee 180s, this will help you keep from sliding off the track and keep you in control. the better you get at these falls the better you will be at derby! being able to POP UP is priceless!!
*baseball slides(wear all gear!!!)- This is best used for not killing any body if you were knocked out of bounds and headed toward the crowd. it looks great and is O SO MUCH FUN! i will give directions for a right foot slide.
~pick up some speed(for more fun and more slide) destribute all of your body weight onto right foot. pick up left skate and drop BEHIND right foot(hitting your left knee pad on the floor), at the same time, lean back and to the left. It looks like you are making the number 4 with your legs and falling back and to the left. you can slide and slide and slide if you do this right.
if you can't tell i really enjoy that one.



ok that's my falling stuff, i worked hard at it and my last bout proved that practice makes perfect.
keys to not hit the floor at all:
* skate low, you have probally read this a hundred times, but for the love of derby, SKATE F****NG LOW!!! and HIT low as well! the best way to take out a big blocker is hitting her in her thigh, when she doesn't see you cause you are skating so low.
* constantly look around NO MATTER WHAT. even if you are trying to assit the jammer, look on both sides of you, cause if you get blind sided you are useless to the jammer while you are on the ground, and yer ass is gonna hurt.


the key here is 'it is all in how YOU distribute your weight when you fall'

[skatemom]

You guys are giving me GREAT advise! I can't wait to actually try it! Three more weeks to go, then I'm back out there.

[MANY_SkatingDave]

Hi Skatemom,

A tread for you to read.
Yes I know RD is here yet this tread still has merit.

Originally Posted by roller_dudette

For those of you that use them, what do you recommend thats not too bulky, not restrictive, yet is good for hitting the asphalt or doing freestyle jumps?!

If you are going to do this anyway "ADA", at least soften the fall till you get stronger and healed.

Yours in Skating, MA/NY Dave

[AceFace]

Originally Posted by skatemom

Rest??!! Whats that? I know what you mean. It's hard to do when we only have 2 pratices a week, I want to get as much scrimmage time as possible!
I thought having 5 days in between pratices would be enough, but I guess I am a slow healer. It's been almost two weeks since I have fallen on that hip, and the swelling finally went down just yesterday, but there is still a mass about the size of half a grapefruit sitting on my hip, just below the bone. I am waiting for it to shrink before I get out there again. I still have a small one from the end of July that is still about the size of a walnut that was no where as bad as the other side.
Does massage help this kind of thing? I was told by the doc-in-a-box that it could lead to blood clots being released into my system, but I don't know.

Thank you guys for all the great tips and help with my questions, I am turning into a derby fanatic and it's great to have a forum to talk about it. My hubby is very supportive, but I think he's getting tired of hearing about it!!


Dame

ok, first off. you are not having 5 days rest between practices. you're having zero. you injure yourself the first day and then practice the following day you're adding... insult to injury? haha. i wonder if there's a way to change those two practice days.

also, if you go to a certified massage therapist, they're going to be a professional. they'll know weather or not they should get into that area or not.

to ME, in my pro opinion. it sounds like you have some muscle tissue damage that is causing some rather large trigger points to form. a CMT can certainly work that out. go see someone that's been in the biz for over 10 years. they'll know what to do.