Rebuilding, Rebalancing, and Staying Strong on the Ice

by | Aug 24, 2025 | Conversations, Mind & Body Balance

figure skating injury prevention

Adult figure skaters know the grind: early mornings, late evenings, juggling work, life, and lutzes. We’re committed, often under-coached, and—if we’re being honest—a little too good at ignoring that nagging twinge in the lower back or the click in the hip. But if you’re experiencing the same injuries over and over again, your body’s not being dramatic. It’s asking you to listen.

I sat down with certified athletic trainer and strength & conditioning specialist Beckie Brannen, who’s helped me personally navigate recurring issues with my SI joint, to talk about figure skating injury prevention—and what it really takes to stay strong, mobile, and hopefully injury-free as we skate through adulthood.

Why Do Some Injuries Keep Coming Back?

Repetitive motion is a hallmark of on-ice training but it’s also a risk. “It’s the same jump, same entrance, same edge, over and over,” Beckie explains. “And that means the same joints and muscles are getting loaded in the exact same way, day after day. Overuse isn’t just overdoing it once—it becomes a pattern your body can no longer compensate for.”

For adult skaters in particular, this pattern often shows up in the hips and lower back.
“You have one side doing all the pushing, and the other compensating,” she says. “Eventually, the system breaks down.”

My SI Joint Was the Symptom—Not the Cause

Using my own case as an example, Beckie helped me uncover that the recurring pain in my sacroiliac (SI) joint wasn’t the root issue. “It was your hamstrings and hip flexors on opposite sides creating tension that essentially locked that joint up,” she explains. “We had to rebalance the system and not just treat the pain.”

That’s a critical shift for skaters who feel “out of alignment” often. “The problem isn’t always where you feel it,” Beckie says. “Our goal is to trace the pattern back to its source—then build strength and mobility around it.”

Why Individualized Programs Matter (Especially for Adults)

While kids recover quickly and can sometimes skate through imbalances, adults can’t afford to. Our lives are often more sedentary, we spend too much time sitting through Zoom calls or hunched over laptops. We get less time on the ice and typically don’t supplement our training with gymnastics or dance. Plus let’s be real—corporate jobs don’t come with recess or lunch breaks.

That’s why Beckie builds customized programs for her adult athletes. “We look at your specific patterns—your strength, your lifestyle, your schedule—and build from there. What works for one skater might flare up an injury in someone else.”

Strength = Stability = Longevity

Beckie is clear: if there’s one thing every skater should invest in, it’s core strength. “Your core connects your upper and lower body. When it’s weak, something else picks up the slack—usually your lower back.”

She defines the core as everything from the mid-quads to the ribcage: glutes, obliques, and stabilizers. “You’re doing a spiral? Your obliques have to hold that entire line steady. If they’re not strong enough, something else—like your lumbar spine—will try to help. That’s when pain creeps in.”

Mobility vs. Stability—Which One Is Most Important?

Both. Always.

“Mobility is the ability to get into the position. Stability is the ability to stay there,” Beckie explains. Adult skaters who spend most of their day sitting or moving predictably, often lose both. That’s why her programs include hip openers, spinal rotation drills, and unilateral strength work. “When you skate, you’re not just moving forward—you’re twisting, gliding, holding. If your body can’t move and hold in three dimensions, it’s going to find workarounds. Those workarounds often lead to injury.”

What Should Rest Actually Look Like?

Spoiler: it’s not laying motionless on the couch with an ice pack. “Active recovery is the key,” Beckie emphasizes. “Swim some gentle laps. Take a slow bike ride. Walk. Move enough to pump blood through your system—but not enough to create new fatigue.”

And don’t underestimate small movement breaks during the day. “Stretch while you’re reading emails. Get up for a one minute water break. Those little changes add up and make a difference.”

The Toolkit: Beckie’s Off-Ice Essentials

Beckie recommends keeping things simple but effective:

“You don’t need a full gym,” she says. “Just tools that help mimic the demands of skating—especially balance, one-sided strength, and endurance.”

Final Words: Listen to Your Body

“The biggest advice I’d give adult skaters is this: rest isn’t weakness. It’s what keeps you skating,” Beckie says. “If something twinges—pause. Stretch. Adjust. Don’t push through just to prove something.”

Skating is demanding. So is adulting. The strongest athletes aren’t the ones who power through pain—they’re the ones who train smart, rest deliberately, and pay attention when their body whispers (instead of waiting for it to scream).

Tulle, Tenacity & the Truth About Adult Skating Costumes

by | Aug 11, 2025 | Skating Essentials

figure skating costume

It’s hard not to notice the stunning figure skating costumes skaters wear during competitions. Sometimes it feels like a Met Gala on ice – complete with sequins, beading, lace… not to mention jumps, footwork, and spins.

But have you ever wondered what’s really behind all that glitter? More importantly, how do these beautiful, delicate-looking outfits actually hold up through the demands of a full skating program?

Let’s be honest competing as an adult figure skater takes serious courage. Heck, even starting the sport as an adult takes guts! And when it comes to competition outfits, many of us find ourselves trying to squeeze into designs made for skaters half our age. Sure, the size on the tag might change but the shape and cut of the dresses often do not.

The reality is adult bodies are different, and our costumes should reflect that. After doing a lot of research (and crowdsourcing tips from fellow skaters), I’ve pulled together some real-world advice to help you find or create a competition outfit that works for you—exactly as you are today.

Dress the Body You Have

Most off-the-rack skating dresses are designed with junior skaters in mind—petite frames, shorter torsos, minimal curves. But adult skaters might need more bust support, a longer torso cut, or a fit that simply “holds you in” more.

The good news? With a little planning—and a bit of creativity—you can find or design a look that flatters, supports, and performs beautifully.

Going Custom is More Accessible Than You Think

Custom competition dresses are more attainable thanks to talented Etsy designers and independent makers.

When you go the custom route, you can request:

  • More coverage in the areas that matter to you
  • Built-in shapewear or supportive lining
  • Longer skirts (or pants instead of a skirt!)
  • Mesh sleeves or illusion necklines for comfort & confidence
  • Strategic color blocking for a flattering silhouette
  • Colors and styles that match your skin tone and shape

The process? If your designer is local, you’ll likely meet in person to talk through music, style, fit concerns, and get measured. If they’re remote (like mine was), you’ll often have a video consult and receive a detailed measurement sheet. I took mine to a local dressmaker for accuracy—and even added extra measurements just in case.

From there, the designer created sketches, and we stayed in touch throughout the process. The hardest part? Honestly… shipping the finished dress across the Canadian border! (So give yourself extra time for delivery.)

Don’t Be Afraid to Alter

Already have a dress you love but want a few tweaks? Go for it. I’ve had skirts shortened and repairs done by a different person than the original designer.

Just make sure your tailor has experience with skating, ballroom, or gymnastics costumes—they’re constructed very differently from your average cocktail dress.

Also worth checking out: designers like Lisa McKinnon, who run seasonal sales and offer mix-and-match leotard/skirt combos that allow for easy personalization.  Additional resources? I’m finally starting to see a few size inclusive brands popping up and a forward thinking designer who not only creates custom but is also moving towards rentals. Think Rent-the-Runway but for skating costumes!

Dancewear: A Hidden Gem

Another route worth exploring is dancewear. Many dance costume brands create pieces specifically for adult dancers—and these can translate beautifully to the ice.

While I haven’t tried this yet myself, I’ve seen several options that allow you to order a few styles, try them on at home, and return what doesn’t work. A movement-friendly design with flexible sizing is a big win.

What to Wear Underneath Your Costume?

The right undergarments can totally change how you feel in your costume. Some adult skaters swear by seamless shapewear that smooths without restricting movement. A few favorites:

  • SKIMS high-waisted shorts or bodysuits: I mention this brand because they offer a wide range of skin tones and cuts
  • Skin colored sports bras with low-profile styles that blend under mesh. This one has the bonus feature of encouraging good posture.
  • Built-in bras or extra lining added by a seamstress, or fashion tape to keep something in place.

Tips for tights:

  • Match your tights to your dress for a longer, cleaner leg line
  • Try ballet tights for thicker material and more skin tone options
  • Layer: some skaters use a base footed or mesh tight under over-the-boot tights for warmth and smoothing

Finishing Touches

Some skaters like gloves for style or warmth—or simply to avoid grabbing a blade barehanded in a catch-foot position. Others prefer the feel of no gloves. It’s all personal preference.

Hair accessories? You can find tons of custom clips and scrunchies that match your outfit. Quick tip: test them out during practice to avoid mid-program pin drops (this can be dangerous—for you and the skater behind you).

Skate Your Story

At the end of the day, your competition outfit should make you feel powerful—not self-conscious.

Whether it’s a custom creation, a well-loved dress with a few smart tweaks, or just the right pair of tights that make you feel confident—you deserve to feel seen and celebrated out there.

So go on. Skate your story. And wear what makes you feel like your best self.

Have a tip to share? Tag @LattesandLutzes with your favorite adult skater outfit hacks—I’d love to hear from you!

Sore or Injured? Here’s How to Tell—and Recover Faster

by | Jul 6, 2025 | Conversations, Mind & Body Balance

sore or injured?

Whether you’re a beginner adult skater or a seasoned competitor, you’ve probably wondered: “Am I just sore, or am I actually injured?” In our exclusive interview with Mara Smith—retired competitive skater, certified athletic trainer, and strength and conditioning specialist—she breaks down the crucial signs every skater should know.

Meet Mara: A Skater Who Became an Athletic Trainer

Mara’s journey started like many of ours: on the ice, falling in love with skating—and frequently getting hurt. “I was always getting injured as a figure skater,” she recalls. That experience inspired her to become an athletic trainer so she could help skaters train smarter, recover faster, and avoid unnecessary injuries. After studying at the University of Delaware’s top-tier athletic training program and earning a Master’s in sports management, she launched a career focused on keeping skaters healthy.

Injury vs. Soreness: Understanding the Difference

Mara explains it simply:

  • Injury involves damage like a sprain, strain, fracture, or concussion.
  • Soreness means your muscles feel tender from being worked but there’s no structural damage.

She compares muscle fibers to steak fibers:

  • Grade 1 strains cause tiny micro-tears—like lightly slicing into a piece of steak—and causing injury.
  • Soreness might mean stressed or inflamed muscle fibers without real tearing.

And remember: soreness can happen without injury, especially when trying new skills or using muscles you haven’t worked in a while.

Fatigue vs. Weakness: What’s the Difference?

  • Muscle fatigue means you can still perform but tire quickly.
  • Muscle weakness means you’re struggling to do the movement at all.

Fatigue can often be improved with training; weakness might signal a need for rehab or strength work.

Sore or injured?

When to See a Doctor

    • If pain lasts more than three days without improvement, see a doctor.
    • If pain gets better with rest but returns when you skate again, get it checked out.
    • And don’t rely on Dr. Google—self-diagnosing can delay proper treatment!

How to Prevent Overuse Injuries

Injuries often build up cumulatively. Mara advises skaters to ask themselves:

    • When did the pain start?
    • Did you add a new skill or intense practice recently?
    • Did you combine skating with other physically demanding tasks (like painting a room)?

Plan your week holistically, considering all activities, not just time on the ice.

Smart Recovery Strategies

For everyday muscle stress:

    • Avoid overloading the same muscle groups two days in a row.
    • Use split routines: full-body strength days alternated with agility or balance days.
    • Balance and stability exercises are especially important for adults.

For injuries:

    • Always follow your doctor’s advice.
    • Consider sports medicine specialists familiar with skating—they’ll understand your unique movement demands.
    • Recovery often requires gradual reintroduction to skating, starting with off-ice drills before progressing on ice.

The Toolkit: What Works, What Doesn’t

I asked Mara her take on common recovery tools:

  • Kinesiology tape: Good as a reminder you’re injured, but don’t rely on it as a crutch.
  • Foam rolling & massage guns: Won’t change muscle tissue long-term, but can boost blood flow and reduce stiffness.
  • Dynamic warm-ups: Essential before skating—run, do lunges, butt kicks, etc..
  • Static stretching: These are best for after skating to improve flexibility.

And yes—avoid hopping straight on the ice cold; doing a quick dynamic warm-up saves time and prevents injuries.

Recovery After Injury

Recovery means active rehabilitation—not just rest. Once cleared by a doctor:

  • Start off-ice with gentle strength, balance, and coordination work.
  • Only return to on-ice practice when you can perform movements off-ice without pain.
  • Progress slowly from simple moves to jumps or spins.

Final Thoughts: Rest Days Matter

Adults often fear rest days, worried they’ll lose progress. But as Mara says:
“Our bodies aren’t designed to be on the ice seven days a week. Give yourself time to recover with intentional movement, like walking, off-ice balance work, or light strength training.”

Busting a Big Myth: Off-Ice Doesn’t Need to Look Like On-Ice

One of Mara’s biggest frustrations? The belief that off-ice training must mimic skating exactly. Squats, lunges, and rows may not look like skating, but they build the foundational strength skaters need.

What’s your favorite way to warm up before hitting the ice? Share your tips in the comments below!

The people on ‘the other side of the boards’

by | Jun 13, 2025 | Skating Essentials

skating competition

When you think of an announcer at a skating competition, what phrases automatically come to mind? For me, it’s always the dreaded: “Skaters, there’s one minute remaining in this warm-up.”

I found myself behind the mic for the first time when a local judge suggested me for the role and introduced me to the competition’s chief announcer. It was an unexpected opportunity — and I learned a lot.

But announcers do more than count down warm-ups. Announcers are responsible for introducing skaters before they perform, reading scores, announcing officials, and delivering general competition information. As the voice of the event, they need to work closely with referees and music coordinators, all while keeping the audience informed and the event flowing smoothly.

What Does an Announcer Do at a Figure Skating Competition?

At its core, the announcer’s job is to communicate essential information to skaters, coaches, officials, and the audience. We work as part of a team with the referee, music coordinator, and other officials to maintain professionalism and ensure everything runs like clockwork.

While the announcer is the voice you hear, a lot of preparation happens behind the scenes before the event even begins — especially by the chief announcer, who creates the competition scripts. This includes welcome remarks, reminders, queuing the national anthem, warm-up introductions, and even pre-written emergency announcements.

As an announcer, you also need to know:

    • How many events are taking place on your rink
    • The timing of ice re-surfacings
    • Which officials are on the panel (and how to pronounce their names!)
    • The number of competitors in each event
    • Whether warm-ups are combined or separate

This prep helps you map out when things will be busy and when you might get a second to breathe, sip water, or stretch.

One fun fact I learned: most announcers bring their own microphone and equipment. Yes, seriously. You don’t just show up — you come prepared.

Big Competition or Small Competition — Which Is Harder?

What’s easier to announce: a big event with IJS judging or a smaller local competition using the 6.0 system? Excellent question — and honestly, I’m still undecided.

At one of my first events, I was asked to announce at a local event hosting everything from Junior/Senior to Excel, Aspire, and lower-level divisions. It was my first time seeing the Aspire events in action.

While I’m not a coach or judge, I thought Aspire offered a fantastic introduction to competition for newer skaters. That said, from an official’s standpoint, Aspire moves fast. Groups are capped at six skaters, meaning there are often multiple groups (Group A, B, C, etc.), and warm-ups are shortened to just 3 minutes. Compared to IJS judged events — where warm-ups last 6 minutes and the pace of things slow down due to longer programs and the need to video review technical elements — Aspire felt like the skating version of speed dating.

Luckily, the chief announcer was incredibly organized, showing me how she prepped event sheets to keep things flowing efficiently. With quick turnaround times, there’s no room for fumbling. She also said in her experience smaller events can be challenging as you are often wearing more than ‘one hat’ and the set ups are less that ideal.  However, there are more eyes on larger competitions and more pressure to keep events with IJS judging on time.

What Makes Announcing Tricky?

One challenge at smaller events is that the competition panel (judges, referees, announcers) are often spread out across the rink. At this event, I couldn’t see the judges or referee at all! Instead, we communicated by radio, with a light system indicating when scores were finalized, and it was time to announce the next skater.

The most chaotic moments? Trying to:

    • Announce up to 12 skaters for a warm-up
    • Introduce the officials panel to the audience
    • Run the backup timer
    • Give the one-minute remaining warning
    • Close the warm-up
      — all in three minutes — before introducing the first skater to compete.

What I Loved the Most

One of the best parts of working with the chief announcer was seeing how much thought she put into every script. As a skating parent herself, she made sure those skating first or last got just a little extra warmth in their introduction, knowing how tough those skating slots can be.

She also encouraged me to keep smiling, even when things felt hectic. “A calm, friendly introduction makes the skaters feel more comfortable,” she said — and she was right. As a skater myself, I know that those little moments help settle nerves before stepping onto the ice.

Most Unexpected Moments?

    • Last-minute skater withdrawals requiring real-time confirming competitor order with the referee
    • Needing to ask a non-skater who accidentally wandered onto the ice mid-warm-up to leave the ice surface (!)

Final Thoughts

Overall, stepping into the announcer’s booth gave me a whole new appreciation for the people on “the other side of the boards.” Announcers may be behind the scenes, but their role shapes the experience for both skaters and spectators alike.

Next time you hear someone say “One minute remaining in this warm-up,” give a silent nod to the person behind the mic — they’re doing a lot more than you think.

Your First Figure Skating Competition: The Ultimate ‘Day-Of’ Guide

by | May 4, 2025 | Skating Essentials

Your first figure skating competition

Welcome to Part 2 of Your First Figure Skating Competition Series!

If you missed Part 1, go check it out—it covers everything from deciding if you’re ready to how to register online without losing your mind. Now, let’s talk game day strategy!

Practice Ice & Warm-Ups: Be Ready for Chaos

Unlike your peaceful home rink sessions, competition ice can be wild—especially the 20-minute practice sessions that are often over crowded and include skaters of all levels.  I recomend practicing a few of these at home first – seriously, I set a timer on my phone and go through exactly which elements I need run through, in which order, and what I need to accomplish to feel ready.

And don’t count on that six-minute warm-up! It’s not always guaranteed in adult skating, especially at the lower levels.  I’ve seen it cut down to just 2–3 minutes if the event is running behind. I highly recommend you practice your warm-up at home so you know what works and what can be done quickly when nerves are high.

Do a Dress Rehearsal

Plan a full dress rehearsal at home in your complete competition outfit—including hair and makeup—to make sure everything stays secure and feels comfortable. It’s also the perfect time for an equipment check: tighten your blade screws and ask yourself if it’s time to swap out your skate laces. If your skates are due for sharpening, book that in with your skate tech and plan do it with at least 2–3 hours of skating time before your event.

What About Your Mental Game?

This might be the most important part of all.

Start by chatting with your coach about your goals. Focus on what you can control—like completing a successful warm-up, holding your jump landings, or debuting a new element versus a medal or score which is highly dependent on that particular judging panel and which other competitors are in your division. (More on that here)

Dealing with nerves? Join the club. What helps me most is being prepared. I like to arrive early, in case schedules have changed but also to allow myself time to find everything, stretch, and warm-up.  I don’t want to feel rushed. I visualize my program, complete my off-ice warm-up, and take a few deep breaths before stepping on the ice. Some skaters feel more at ease watching others, while some need quiet time alone to focus—I definitely fall into the latter camp. Take the time to figure out what works for you.

Packing, Check-In, and Day-Of Details

Think of packing in categories:

  • Off-ice warm-up gear
  • Practice ice essentials
  • Competition outfit and makeup
  • Cozy clothes for afterward

Here’s a packing checklist to help you out.

When you arrive:

  • Head to the check-in desk to pick up your credential (your access badge).
  • Ask if there have been any schedule changes.
  • Find your locker room (usually grouped by age and gender).
  • Scope out where your ice sheet is (if more than one) and where you can warm up off-ice.
  • Check in with the ice monitor at your rink for your practice session and event.

If your coach is with you, great—they’ll help guide you. But even solo, you’ve got this. Ask the ice monitor if the six-minute warm-up is still in place or has been shortened, so you can adjust your plan accordingly.

If you skate first in your group, plan to finish your warm-up early enough to remove your jacket, breathe, and get into your mental zone.

Go Time

You’ve done the work. You’ve trained, prepared, packed, and practiced. Now it’s time to smile, breathe, and enjoy your moment on the ice. You only get one first competition—make it a good one.

Free Packing List

Here’s a handy check list for your off ice warm-up, practice session, competition and the times in between.