Still Rad — Ride Longer. Feel Better. Stay Rad.
Injury awareness, warm-up routines, and recovery tools for skaters, surfers, dirt riders, and snow riders over 30.
What We Offer
- SCOUT AI — Your personal injury and recovery advisor built for action sports athletes.
- Injury Library — 25+ sport-specific injury profiles with prep flows and return-to-ride guidance.
- Warm-Up Vault — 5–10 minute pre-session routines built for your sport and terrain.
- Session Notes — Track your body, log what works, and build a personal recovery playbook.
- The Crew — Connect with riders who understand what it means to push past 30.
- Recovery Programs — Structured multi-week plans for common action sports injuries.
Sports We Cover
Skateboarding, Surfing, Dirt (BMX + Mountain Biking), and Snow Sports (snowboarding + skiing) injury prevention, warm-ups, and recovery guidance.
Frequently Asked Questions
- What is the best warm-up for skateboarding over 30?
- A 5–10 minute routine focusing on ankle mobility, hip openers, and wrist circles.
- How do I prevent knee injuries while surfing?
- Strengthen your quads and hamstrings with exercises like wall sits and Nordic curls. Warm up your knees with leg swings before paddling out.
- When should I see a doctor after a skate or snow crash?
- If you experience severe pain, inability to bear weight, visible deformity, persistent swelling, or numbness/tingling — see a doctor immediately.
- How long does it take to recover from a snowboarding or skiing wrist fracture?
- Typical recovery is 6–8 weeks in a cast, followed by 4–6 weeks of physical therapy.
- Is it normal to have back pain after skating at 35?
- Some stiffness is common, but persistent pain isn't inevitable. Regular core work, hip mobility, and proper warm-ups make a huge difference.
- What knee brace is best for skateboarding?
- A lightweight hinged knee brace with lateral support works best for skating. Look for low-profile designs that fit under jeans.
- How do I prevent shoulder injuries from surfing?
- Focus on rotator cuff strengthening exercises like band pull-aparts and external rotations. Warm up before paddling.
- Can I still ride BMX after an ACL tear?
- Many riders return to BMX after ACL reconstruction, typically 9–12 months post-surgery with full PT compliance.
- What are the best exercises for ankle stability after a sprain?
- Single-leg balance work, calf raises, resistance band exercises, and wobble board drills.
- How do I warm up for snowboarding to prevent injuries?
- Focus on hip circles, bodyweight squats, wrist rotations, and ankle mobility. Do 5 minutes of dynamic stretching before your first run.
- Is foam rolling good for skaters and surfers?
- Yes. Foam rolling increases blood flow and range of motion before sessions and reduces soreness after.
- What is the most common mountain biking injury?
- Collarbone fractures, followed by shoulder separations and wrist fractures.
- How long should I rest after a concussion from skating?
- Most protocols require 7–14 days of cognitive and physical rest. Return to riding should be gradual.
- What stretches help with surfer's lower back pain?
- Cat-cow stretches, child's pose, seated spinal twists, and hip flexor stretches.
- How do I build wrist strength for skateboarding?
- Wrist curls, reverse wrist curls, grip squeezes, and farmer's carries. Wrist guards are also essential.
- What is the best warm-up for surfing over 40?
- Shoulder circles, thoracic rotations, hip openers, and band pull-aparts for rotator cuff activation. At 40+, cold paddling is the fastest route to a shoulder injury.
- How to prevent wrist injuries skateboarding?
- Wear wrist guards, build wrist strength with curls and grip work, and practice tuck-and-roll falling techniques.
- Best recovery routine after a long surf session?
- Hydrate, eat protein + carbs within 30 minutes, stretch shoulders/lats/hip flexors, and foam roll your thoracic spine.
- How to skate with bad knees over 35?
- Strengthen quads and hamstrings, use a knee brace, warm up thoroughly, and consider transition skating over street for less impact.
- Do I need a helmet for skateboarding at 40?
- Yes. Concussion recovery takes longer as you age. A CPSC-certified helmet is non-negotiable for park and transition skating.
- How to fix hip flexor pain from surfing?
- Stretch with lunging hip flexor stretches and pigeon pose. Strengthen with glute bridges and single-leg deadlifts.
- Best ankle brace for mountain biking and BMX?
- A lace-up brace with figure-8 strapping offers the best support-to-pedal-feel balance for dirt riding.
- Should I stretch before or after snowboarding?
- Both. Dynamic stretches before, static stretches after. Never static stretch cold muscles before riding.
- How to prevent elbow injuries in skateboarding?
- Wear elbow pads and learn to tuck and roll. Elbow hyperextension is almost entirely preventable with pads.
- What supplements help with joint pain for action sports?
- Omega-3 fish oil, collagen peptides, turmeric/curcumin, vitamin D, and magnesium. Consult your doctor first.
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