Soft tisue injuries

I'm learning a lot about injuries, the hard way... Yeap, I fell again. I didn't skate last Monday as kids were out of school and on those days it gets too crowded. So I skated Tuesday, and it was almost empty sessions and I got excited and I went for it, rushed the damn 3-turns pattern for Pre-Juvenile MITF test and fell on an forward inside 3-turn, not even a backward one! I don't skate on Saturday and Sunday and I always feel the need to take it easy on Monday, to work on basics (edges, posture, pleasure into ice and just then increase the speed). I'm so angry at myself for not doing this on Tuesday, after 3 consecutive days of not skating.

It is always emphasized by coaches that you have to learn how to fall. And I was always complimented that I fall "properly". Well, not anymore, but only on the left side, the side I hurt last year! I fall nice and easy on the healthy side, I instinctively bend the knees to lower and roll on my side as I fall. And on the bad side I tense up and fall like a log!

It was in March of the last year when I strain the tendon connecting the abductor muscle to the hip for a tiny but a little twisted fall. It was hurting only in a certain spot, on certain positions and only on ice... So I haven't taken it seriously. Bad idea, because that caused the muscles around the hip to compensate and get strained themselves. I was feeling better in few long months. Then I fell heavily in the summer, then in the fall, in December and now. All these falls were not strains, just muscle (glutes) bruises and maybe bone bruise. And each fall took less time to stop bothering me.

So, what I've learn!

Soft tissue injuries are:
- sprains: stretching or tearing of a ligament
- strains: stretching or tearing of a tendon or muscle
- bruising (contusion): the crush of underlying muscle fibers and connective tissue from a fall or hard contact
- tendonitis: inflammation of the tendons from overuse

For the mild injuries the symptoms are paint, inflammation with or without swelling, weakness of the muscle. More serious injuries have to be seen by a doctor.

The treatment starts with REST! If there is pain and inflammations, surely there is muscle weakness to, and you have to rest for 24,48 hours. Also apply ICE to reduce the inflammation and anti inflammatory medication (ibuprofen, arnica cream on the spot)... There is the famous advice to RICE (Rest, Ice, Compress and Elevate).  As the pain and inflammation subsides, it is safe to go back to light activity. But the hurt area needs to be PROTECTED from immediate re injury (padding and safe activities) and STRENGTHEN (with specific exercises, maybe physical therapy)as it was weekend by the injury. I've also learned that you shouldn't initially roll or massage a bruised muscle. You have to let the muscle fiber connections restore.

I'll add to these soft tissue injuries muscle soreness after working out. There is pain and inflammation, right? So I feel the muscle don't function optimally and we should take it easier until they heal. I had sore muscles for months... It ended up that I had knots in my IT band. Those need to be massaged out. Also helping with muscle soreness is hydration, warming up prior and stretching after the work out and rolling.

I'm a pro now, right? After the last Tuesday fall I rested, iced, I didn't skate and rested some more (luckily there was lot's of skating on TV to watch), did glutes exercises and then skated twice very lightly. Then I rested again as the rink closed for the big Midwest polar vortex freeze... I'll see when I'll go back to regular activity for sure, but for now I feel great and I think this is the right way to approach injuries. I may be back to regular activity after 10 days instead of struggling for months.

Skating technique: Spiral or Arabesque

The spiral is another skating element that you learn as a beginner but you will make it better as you progress. The definitions is: gliding on one foot while raising the free leg above hip level. I will sound like a broken record, but I'll have to say again that when I learned this in group lessons it was a "monkey sees monkey does" approach. One side was working fine for me, including later when I had to do them on edges. The other side was not, and it was puzzling because my flexibility is the same on both sides.

My private coach's instruction was:
- take a regular stroke (read about it here) extending the free foot just as high as comfortable. So you'll have the skating foot bent, upper body erect but lower back curved and the free leg extended back. The hips should be squared, the free leg is turned out from the hip, tense, pointed and straight.
- keeping your core and lower back engaged and the skating hip as the balancing point, simultaneously lower the torso until parallel with the ice while looking up and lift the skating leg. Slowly! You will feel the weight on the blade on the back part of the arch of your foot, or just back of the middle of the blade and as you lower your torso forward move that balancing point on the blade to more back. Keep the free leg tense, pointed, turned out from the hip, hips square. Lift the chest and head and pull the shoulders back. Straiten the skating leg. I don't remember the instruction in group classes, but when I started the lessons with my private coach I wasn't keeping my hips squared, but I wast lifting the hip of the free leg, or stacking the hips. I think is important to have the hips and upper body squared for doing consecutive spirals on edges on lobes, so you can control the change of edge. Corrections that I've got: push back into your hip (that's what fixed my bad side spiral) and lock the skating knee to make sure it's straight. Beginners worry that they'll catch the toe pick and fall forward. One reason for this is if you lower the upper body first, you move your balancing point forward on the blade (near the toe pick...) and as you lift the free leg it's hard to re balance. So I'll repeat myself, lower the upper body at the same time as lifting the free leg, and push back into the hip to move the balancing point back on the blade.
- hold for at least 3 counts.
- lower the free foot simultaneously with rising the torso, in a controlled manner, with the core and lower back engaged and using the inner thighs to bring the feet together, while keeping the balance on your hip. Don't just drop the skating hip...

I found that the most important point in learning the spiral is figuring out the balancing point, the hip. Comparing the good side spiral with the bad side spiral, the correction to push back in my hip made total sense. On my good side I was settled in my hip, on my bad side I wasn't, and I wasn't on the right point on my blade. It felt like I was reaching forward. To help bring awareness of that balancing point I like putting on leg up on the board and playing with where the weight is on my hip. Then, skating, I find that it's easier to established that balancing point on the stroke, on a bent skating foot, before lifting the free foot.

Test: MITF Pre-Preliminary part 2

Read here the MITF Pre-Preliminary part 1, where there is a link to the judges form. I'll go on here, explaining how I prepared for each task. And here is the video of my test:

1. Forward Perimeter Stroking (CCW and CW) with focus on power and extension.
I explained the Forward Stroking in a previous post.
Firstly CCW and here is the diagram.

There are 6 strokes with 4 crossovers at the end and then repeat. The intro steps were 2 strokes to the end of the ring (left, right) and two crossover  (left, right, left, right), so 6 steps total. I was mentioning in the previous post that I was getting few coaches help in preparing for this test. Two of them insisted that for my height I should do just 4 strokes to demonstrate power. I tried for few weeks if not more but I was as I was trying to push harder into the stroke, I was loosing the posture and I was actually getting tired quickly. When I asked another coach about this, he said that if I look like I'm struggling (as I was) it doesn't show power, shows the opposite. So, I went back to 6 strokes. But working on power I did get better at it and now I was running short on space after 5 strokes, so last stroke on the left foot. And that is a problem for starting the crossovers as they are left, right. So, it took me  a while to get the right stride, rhythm, pace and breathing... I won't go so far as saying that this was the hardest task of the test, but I will say that this showed me exactly what testing is. It is not just knowing to do something, but doing in on a count (yes, the majority of the skills in MITF tests are done on a count so they are consistent and uniform), on a specific pattern and in a pleasant manner.
For the CW stroking I ran into another problem. As the crossover were right, left, right, left, I either had to start the intro steps from a farther away step to fit 3 intro strokes (left, right, left), or start with a right stroke, as I choose. You wouldn't believe how many times I forgot that! And being that these are intro steps and are not judged, it is not a big deal do add a stroke to get on the right (well, left foot), but it's unsettling...
This task takes probably half of the test time, and it gets boring so really it ends up being an exercise for focusing your mind and breathing.

2. Basic Consecutive Edges on alternating lobes (FO, FI, BO, BI) with focus on edge quality. Read about the Forward Edges and Backward Edges. Again, the diagram asks for 6, but for my height is ok to do 4. Also, you can start with whatever foot you want. I settled into doing 5 and I started on my best foot, so I've got 3 on the better side and 2 on the weaker side. The challenge here was to do them same size. My forward edges were way better then the backward ones. I was comfortable doing 4 lobes forward and 6 backwards. That's another reason I ended up doing 5 of them.

3. Forward Right and Left Foot Spirals with focus on extension.
I'll explain the skill in a different post and link it here. The test asks for intro steps (as for forward stroking), then spiral on one leg up to the middle of the rink then on the other foot till the end.

4. Waltz Eight with focus on edge quality.
I described the Outside 3-turn in a previous post. The pattern for the test is on a circle an outside 3-turn, followed by and outside edge and an inside edge, each element covering a third of the circle, then another circle do the other side, forming a figure eight. Then repeat. It is called a "waltz" eight because you do the elements on a count of the waltz rhythm: for 3-turn 123 for the outside edge, 456 for the inside one and so on... Generally, for the test, the 3-turn is done with the foot extended at the end, but it is not a specific requirement. I've just learned to do it with the foot in, and hold the exit edge with the foot in, that for me was way harder,  and I wanted to changed myself and did it like that for the test.

I was satisfied when I finished the test. Not that I was perfect, but I did almost as well as I did in practice. I know there is a saying for competing: practice as it would be the competition and compete as it would be the practice. The same would apply for the tests. Actually for tests, my coach advises to be over prepared to compensate for the nerves during the test.

Test: MITF Pre-Preliminary part 1

This was the 3rd test I took, the first two were in Ice Dancing (read here about the Preliminary and Pre-Bronze Pattern Dances). It was in fact in the same day as the Pre-Bronze Dances but 2 hours later and it really felt like a different session. The biggest difference was that I wasn't nervous, like I was on the dance test. My coach says the better prepared you are, the less nervous you feel. And I felt reasonably prepared for this test.

This was the first test I intended to take, to see if I can handle the pressure and if it gives me any benefit to train for testing not just to learn elements. I happened to test the Preliminary Pattern Dances first because the group class I was registered in, had this small testing session organized and the instructor said I was ready.

For the moves I haven't had a specialized coach. I was still talking group lessons and I had few different instructors. Then, I was taking private lessons with a talented teenager that was going to move away. Then, I started privates with the Ice Dancing group lessons instructor and then, with the male Ice Dancing coach that was also partnering me for tests. So I was asking everybody for help with my MITF test. I had lots of opinions. Some of the instruction was not matching, some instructors gave me tricks to get the job done, others advised me to wait to test until the elements are correct. I wasn't worried about getting confused because it was the "easy, encouragement" test. I indulged in allowing myself to listen to everybody. But I was also looking to choose a main coach, because obviously, listening to 5 different opinions wouldn't work in the long run.

Pre-Preliminary is the first test from the total of eight in MITF. It is roughly the same as an Adult Pre-Bronze test, but I decided to test the standard track to build strong basics, as the adult test are more lenient. It's an "encouragement" test to start you in the process of testing, and has no scores but a pass/retry. The street wisdom is that if you don't  make a major mistake like falling or forgetting steps you'll pass. As I looked at the requirements I said to myself, "piece of cake, I can do everything". Well, not so quick! The test asks you to follow a certain diagram, and to "present" the skills. That was something that I've never done before and it proved to be a challenge.

To "present" in figure skating means that you have an introductory pose and an ending pose. The MITF tests have a rule that each element should start from standing (then up to 7 intro steps are allowed to gain some speed) and come to a full stop at the end. While the intro and ending poses are not judged, they do show the judges the level of confidence the skaters have. As I never "posed" before, it felt very awkward to me. As for confidence, my mindset was not "look at me, I've worked so hard and I can do this", but more like "please excuse my not too good skating, I'm just a beginner". The other thing about "presenting", it was that made me aware that I was gonna eventually show those skills to other people to judge, so that made me uncomfortable, if not  nervous.

The other  thing to be nervous about was that I was gonna be alone on ice for the first time, or so I thought. On the dance tests, my coach literally hold my hand... On this test, I actually had to share the ice with 2 other skaters, it seems it is common for low level tests and the possibility was mentioned to me while preparing. Other new things to deal with on this test was meeting the judges and the specific warming up. When steeping on ice you go first to the judge so she/ he checks your name so she won't judge another person. Also the skater will know which judge's instruction to follow during the test. As they write during the test, after finishing a task the skaters watches for the judge to finish writing and watching before starting the new one. Meeting the judge makes it very real, even if the judge was extremely nice...Then, the warm up is 5 minutes total and is tricky because there is not enough time to run the whole test. I took 1 minutes to just get the feel of ice, then rush and do a little bit of each skill...

The test has 4 elements:
1. Forward Perimeter Stroking (CCW and CW) with focus on power and extension.
2. Basic Consecutive Edges on alternating lobes (FO, FI, BO, BI) with focus on edge quality
3.  Forward Right and Left Foot Spirals with focus on extension
4. Waltz Eight with focus on edge quality

Here is a link to the judging form.
https://www.usfsa.org/content/Pre-preliminary-mitf.pdf

In my next post I'll share the video of my test and go over each element. But I'll say now that it went well and I passed.

Skating technique: edges - Basic Backward Edges Outside and Inside

edges - part 6.

As I didn't do much skating lately, I was thinking to go back in time and tell you about my first MITF test. I realized I never talked about the basic back edges and they were part of the test. If interested, read older posts where I covered the Forward Edges and  the importance of Edges and Lobes.

For the  backward edges, as for all the skating backwards, you should feel your weight on the front part of your foot arch, some say it's the ball of your foot, but then it's the back part of the ball of your foot. The posture when skating backwards is even more erect then when forward, it almost feels like you are leaning back. To balance, you push your heals underneath yourself (towards your back) bending your ankles and knees more.

Right Backward Outside RBO and Left Backward Outside LBO Edges:
- Start with the feet shoulders apart, staying on the axis, perpendicularly, left arm in front, right one lateral, hands waist level facing/ pressing down.
- Look left, on the length of the axis, towards were you'll go
- Push back not around: Bring your weight over the left foot, bend both knees and push with the left foot into the ice or push the ice away, at an angle of approximately 60 degrees not 45 as pushing forward, turning the foot out after the push (like scooping ice cream or the beginning of a back swizzle) onto your right foot, holding the left foot extended over the circle tracing. See the back push and stroking here in the second part of the video. Initially I was asked to push like I was doing the first half of the back swizzle (that is half of a lobe but on this back edge lobe would be smaller than a quarter of the lobe). And that's a  good visual for a beginner. The problem with that is that was making me push around not back. I was saying to push back, not around, that means to not allow the upper body to rotate after the push. Hold your core, lower back and shoulders together.
- First part of the lobe:  Now, your back goes forward so it's hard to describe which hand is forward and which is back... I'll say that the right arm and shoulder lead the way, your weight is on your right hip, right leg bent, and the left arm and left foot that's extended, trail over the lobe tracing. Your upper body is twisted to face the circle and leans a little towards the inside of the circle.
- Middle of the lobe: Coordinating the hands and feet, lower your hands near your sides and bring the left foot near your ankle, this will square your shoulders and hips.
- Second part of the lobe: Continue the upper body small rotation so your back will be towards the inside of the circle left hand and shoulder will lead the way. The left foot can stay near the right ankle or can extend together with the left arm. The head turns, but more then the upper body, you look over your left shoulder to the axis where you'll change the lobe.

To start the next lobe you hold your hands and shoulders in the same position and bring the free foot at the ankle, bend and push.

Right Backward RBI and Left Backward Inside LBI Edges:
- Start with the feet shoulders apart, staying on the axis, perpendicularly on the axis, left arm forward, right arm lateral, hands waist level facing/ pressing down.
- Push: Bring your weight over the left foot, bend both knees and push back with the left foot, onto your right foot and hip, left foot extended in front.
- First part of the lobe:  Right shoulder is leading the way but right hand is lateral, or a little towards your back,  so your right shoulder doesn't twist around too much and loose control. Left arm is trailing the tracing of the circle and you look over your left shoulder inside the circle. This is what helps me not over rotate. Left foot is extended to the front, over the tracing. That helps holding the balance. Also, engage your core and don't let your right hip stick out. You are kind of with the back at the circle but not really, again maybe 45 degrees.
- Middle of the lobe: Coordinating the hand and feet, lower your hands near your sides and bring the left foot near your ankle, this will square your shoulders and hips.
- Second part of the lobe: Continue the upper body small rotation so it's turned towards the inside of the circle. Left arm and shoulder leading, right arm trailing, keep looking over the left shoulder. Left foot could stay at the ankle or could extend with the left arm leading the way over the imaginary tracing.
- Tip... on back inside edge, stay on skating hip, skating shoulder back, weight between the front ribs

To start the next lobe you hold your hands and shoulders in the same position and bring the free foot at the ankle, bend and push.

My back edges were way weaker than the forward ones when I tested MITF Pre-Preliminary level. But they were good enough for that level. I find that the beginner elements are really learning tools so it's not to be expected to be done 100% correctly. The goal at this level should be to understand. I don't think good backward edges could be done without proper posture. Even when I understood what that should be, I still couldn't hit it quickly enough after pushing. Plus, I was pushing around. I'm working now on Backward circle 8 for MITF Pre-Juvenile level and I feel I'm finally starting to get it.

Monthly skating review: progress and goals adjustment

Last month I skated more (from 4 sessions to 5 and a half per week) and had 2 private lessons per week with my dance coach as I was registered to test the Willow Waltz and I wanted to be prepared.
As you may know from the previous post, I passed the Willow Waltz test, testing standard track no less. Passing tests is very good for motivation and confirming that I do progress. As much as I love skating, learning it is very hard work and not always enjoyable. There is often lots of frustration.

Ice Dancing: Bedsides working on the specific steps for the Willow Waltz I feel I got to a new level of power in my stroking. That's the biggest difference between adult testing and standard testing, the power. Having more power makes you look (and feel) more stable, so better. I'm very happy I was able to do the Willow Waltz solo on music and keep the count, as I was struggling with that before. Read about it here.
MITF: Taking 2 lesson per week we had time each lesson to review an element from the Pre-Juvenile test that I'm working on. While being complimented on the better display of power, it seams that I dropped the standard in the quality. I had corrections on each and every one of them, on things that I used to do just fine. The good news is that I can incorporate the corrections immediately.
Freestyle: I had just one private lesson with my new Freestyle coach and I asked to work on jumps. I definitely like how I react to his instructions. More then that, because he works with adults a lot, I feel he identified some specific problems that adults have and other coaches, that work manly with kids, just don't think about.

Making plans for next month there are two main things I consider:

Firstly, I would like to balance the Ice Dancing, MITF and Freestyle. I always say this and it never feels I'm doing it. Both MITF and Ice Dancing need fairly empty sessions and last month I was always prioritizing dance over moves. That means I worked on dance at the beginning of the sessions when the ice is emptier. And Ice Dancing tires my quads sometimes so badly that I don't feel like jumping.
MITF: I'll have to work on both slow on the corrections (to became body memory), and fast to improve the power. And as I worked on them for a long time (from before I was hurt, in fact I was close to being ready to test them), I'm not very excited about them. It's sounds to me that I'll actually have to prioritize these somehow.
Freestyle: I think I would be more motivated to work on Freestyle elements if they would be part of a program. I'll have to ask my new coach clearly about the timeline for choreographing it. Up to now I was disappointed as I kept expecting to get the program and instead I've got lessons. He gave me very good instruction but I wasn't ready/ didn't have time, to work on elements on Freestyle because I was concentrating on Ice Dancing.  So we'll have to talk and align our efforts.
Ice Dancing: I'll start working on the Ten fox that I let go these last 2 months and doesn't have too much flow right now. The only really sticky thing about it is the outside Mohawk. I never felt that I've really really got it. But I'm doing it and it may be good enough for this level... So we'll see how that goes.

The second thing I have on my mind is the quad muscles pain. As the hip was ok, I've been skating 5 days in a row, one of the days, Monday, twice. I was curious if I'll have the muscle building pain, as I was getting it last year when I was skating like this. Last year it passed after maybe a month, but that month was very hard. I felt exhausted, I needed more food and more sleep. The last week of last year and first week of this year I'll skate just twice weekly, because of the ice schedule. So I think I'll have no choice but to build slowly on that, and go again with 4 skating days a week, and in the past that meant Tuesday and the weekend off. From the second week on January I'm registered to beginner adult ballet and ballet conditioning. The ballet conditioning is on Friday just before skating and I hope is gonna be focused on core strength (to replace the pilates class) or balanced, but definitely not on leg strength as I don't need it and I may not skate well after a leg focused workout. The ballet is on Saturday morning and my only hope is that it's gonna meet at lest some of my expectations (work and awareness on posture, alignment and port de bras)...

It's customary to make new year resolutions and set goals but I don't really do that.  And planning skating for a whole year doesn't seam realistic. Especially after how it went last year (the tiny hip injury that didn't heal completely for more then 6 months). When I started private lessons in mid 2016 my goal was progress.Two years ago I was able to push very hard and I felt I'm going the right way. Last year I basically skated half the time compared to 2 years ago. But looking back, I progressed more than I expected. Not in the areas that I was planning (power and speed) but starting to put together the skills that I had and working on expression (mostly arms). I also feel I enjoyed skating somehow more then when I was pushing very hard. Learning from all these, my plan for the new year is to be flexible and to make the best out of my time on ice!