Ice Skating & Pond Skating in the Adirondacks: How to Do It Safely All Winter

Ice skating is a classic ADK winter tradition, but it can overload the hips, low back, ankles, and groin if done wrong.

Why Skating Is Hard on the Body

Skating requires:

• Constant lateral movement

• Core stabilization

• Hip control

• Balance on a thin blade

Adults 40–70 often struggle with:

• Hip flexor tightness

• Glute weakness

• Poor ankle mobility

This causes falls, groin pulls, and low back spasms.

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The Hidden Risks

• Black ice cracks

• Uneven natural ice

• Over-tightened skate boots

• Bending forward too far

• Using arms instead of core to balance

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Safe Skating Rules from December–April

1. Warm Up Your Hips

Leg swings → glutes → core activation
Skating without warming up = groin pulls.

2. Check Ice Thickness

Never skate unless the ice is

• 4” minimum = safe for a person

• 5–7” = safe for a group

3. Keep Knees Soft

Avoid stiff legs — that sends impact to the low back.

4. Skate Upright

Leaning forward strains the spine and neck.

5. Take Frequent Breaks

Skating uses stabilizers people rarely train.

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Best Pond & Rink Options in the ADKs

• Crandall Park Ice Rink

• Lake George shoreline (when cleared & verified safe)

• Garnet Hill

• Local community center rinks

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Chiropractic + Skating

Adjustments help with:

• Balance

• Hip mobility

• Core activation

• Faster recovery

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Final Word From Dr. Gerber

Skating is incredible winter cardio — just make sure your body is prepared before stepping onto the ice.