Roller skating and rollerblading: the workout, wrist guards and helmets, roller derby and how to fall

It's proper exercise

At their own pace, 17 young adults in-line skated at 9.4 metabolic equivalents (METs), a vigorous effort, and the NHS counts rollerblading as moderate activity.

Sources 1, 2

Wrists take the falls

Falls onto an outstretched hand cause most injuries, and wrist fractures are the commonest serious one: a quarter of injuries in US in-line skaters and in Danish in-line and roller skaters.

Sources 3, 4

Wear wrist guards and elbow pads

Injured in-line skaters without wrist guards had about 10 times the odds of a wrist injury, and without elbow pads about 9 times the odds of an elbow injury. In snowboarding trials, wrist guards cut wrist injuries by about three-quarters.

Sources 3, 5

Wear a helmet, and stay out of traffic

US and UK safety bodies both say wear a helmet, and skate away from roads: skaters have died in collisions with traffic.

Sources 6, 7, 8

Learn to stop and fall first

Only 24% of 1,036 in-line skaters could stop straight away, and 7% couldn't brake at all. Learn to stop, turn and fall at low speed before you go fast.

Sources 9, 7

Roller derby: full contact, full kit

Nearly half of 1,395 women derby players were injured in a year. The Women's Flat Track Derby Association (WFTDA) requires a helmet, mouthguard and wrist, elbow and knee protection, and a skater showing signs of concussion can't play again that day.

Sources 10, 11, 12

The skating push

You push each skate out to the side and slightly back, then glide on the other, knees bent and weight over the skates, as our roller skating move guide shows. Stopping and turning are skills to learn before speed.

Sources 6, 9

How hard it isEmerging evidence

In 16 active men, in-line skating at 17.7 to 20.9 km/h ran at 60% to 75% of their aerobic maximum, burning 9.5 to 19.0 kcal a minute. At self-chosen paces, young adults skated at 9.1 to 9.4 METs, and people chose skating efforts close to their usual running effort. On flat ground, people of average fitness reached 68% to 90% of their aerobic maximum at 14.6 to 18.0 km/h; fitter skaters need hills or more speed. Heart rate runs higher in skating than the effort suggests. The Compendium of Physical Activities gives roller skating 7.0 METs and in-line skating 7.5 at a recreational 14.4 km/h, up to 15.5 flat out, all from measurements.

Sources 13, 1, 14, 15, 16, 17, 18

Roller derby

A WFTDA game is two 30-minute periods of "Jams" of up to 2 minutes each, with 30 seconds between, and teams of up to five skaters on the track at a time. It's "a full-contact sport", played on quad skates only.

Source 11

Other disciplinesEmerging evidence

Artistic roller skating has jumps and spins like figure skating: in 50 Spanish club skaters, jumping was behind 40% of injuries and spins 20%, mostly on parquet and polished concrete. Young elite inline speed skaters had 1.65 injuries per 1,000 hours of skating. Inline hockey's commonest injury was to the ankle (20%), and professional roller hockey players were hurt at 14.4 injuries per 1,000 hours of play. Roller freestyle shares skateboarding's parks and ramps.

Sources 19, 20, 21, 22, 23

What takes the load

Wrists, forearms and elbows in falls onto the hand; ankles in twisting falls and in derby; knees in derby; and the head in falls, collisions and traffic. Backward falls land on the bottom, as our tailbone pain guide explains.

Sources 3, 24, 10, 25

What to train (our reading)

Single-leg strength and balance for the push, the hip muscles that push and pull sideways, ankles and calves, a strong trunk, wrist and forearm strength, and falling practice on soft ground. Derby players add repeated hard efforts of 1 to 2 minutes.

How often skaters get hurtEmerging evidence

The numbers, by group:

• US emergency departments, July 1992 to June 1993: about 30,863 in-line skating injuries, and 3.3 roller skating injuries for every in-line one.
• US children in 1993: 31 in-line and 95 roller skating injuries per 100,000 children a year.
• US emergency departments, 2002 to 2021: about 853,000 roller skating and 400,000 in-line injuries; in-line injuries fell by 75.8% over the period.
• 1,036 German in-line skaters: 60% had been injured, about one injury every 124 hours of skating.
• 407 Danish skaters treated over 7 months: 39.6% had fractures, and 69% were hurt on public roads.
• 1,395 women roller derby players: 48.7% injured in a year.
• 665 derby players from 25 countries: about one concussion for every 2 years of play, from players' recall in a survey.

Sources 25, 26, 27, 9, 4, 10, 28

Wrists and forearmsEmerging evidence

In US in-line skaters, wrist injuries were 32% and wrist fractures 25% of injuries, and in one series the wrist end of the radius (44.9%) and the scaphoid (13.9%) were the commonest fractures. Two-thirds of children's in-line fractures were at the wrist end of the forearm, and in roller skaters the wrist took 47% of injuries. In children in north-east England, 86% of rollerblading fractures were at the wrist. Our broken wrist, scaphoid fracture and wrist sprain guides cover these.

Sources 3, 8, 26, 24, 29, 30

ElbowsEmerging evidence

The head of the radius at the elbow was 10.4% of in-line fractures in one series, and the elbow 14% of roller skating injuries in another. Our broken elbow and elbow dislocation guides cover these.

Sources 8, 24, 3

AnklesEmerging evidence

In roller skaters, every leg and ankle fracture came from twisting, and ankle fractures were 46% of the injuries needing an operation. Ankles were 22.5% of derby injuries and 20% of inline hockey injuries. Our sprained ankle, broken ankle and chronic ankle instability guides cover these.

Sources 24, 10, 21

KneesEmerging evidence

Knees were 21% of roller derby injuries, and torn knee ligaments were among derby's frequent injuries. Our guides to anterior cruciate ligament (ACL) injury, medial collateral ligament (MCL) sprain, meniscus tears and kneecap dislocation cover these.

Sources 10, 28

HeadsEmerging evidence

Head injuries were 5% of in-line emergency visits, fewer than in ice skating, and 6% of injured adult in-line skaters had head injuries that needed a scan. Several in-line skaters died in heavy traffic. In roller derby, head injuries were 11% of injuries, and three-quarters of them concussions. Our concussion guide covers the graduated return.

Sources 25, 31, 32, 8, 10

Shoulders and collarbonesEmerging evidence

In US emergency data for 2002 to 2021, the shoulder, arm, elbow and wrist together took 53.0% of in-line and 49.9% of roller skating injuries. Our broken collarbone and shoulder dislocation guides cover the shoulder.

Source 27

Tailbones and backs

We found no skating study of tailbone injuries, but backward falls land on the bottom, and our tailbone pain guide covers the injury and its recovery.

TeethMixed evidence

In 86 children who roller skated, in a study that wasn't randomised, mouthguards made no significant difference to injuries of the teeth. Derby rules require mouthguards because of the contact.

Sources 33, 12

Who's at higher riskEmerging evidence

Associations in the studies:

• No wrist guards or elbow pads; injured adults who wore no gear at all were more often admitted.
• Inexperience, and being unable to stop.
• Skating on public roads and near traffic.
• Age 10 to 14 for in-line skating injuries, and children aged 9 or under for roller skating fractures.
• In roller derby, unmatched skill levels and poor equipment (skaters' own view), and for concussions, a history of neurological problems and uncorrected eyesight.

Sources 3, 4, 32, 24, 8, 9, 34, 35, 36, 28

Wrist guards: the best evidence in skatingEmerging evidence

The evidence:

• 161 injured US in-line skaters, compared by what they wore: without wrist guards, 10.4 times the odds of a wrist injury; without elbow pads, 9.5 times the odds of an elbow injury. Only 7% wore all their gear, and 46% wore none.
• 407 Danish skaters: almost all the wrist and elbow fractures were in skaters without wrist or elbow guards.
• A US hand service: guards "reduce but do not eliminate the potential for trauma".
• Snowboarders, borrowed: across 6 studies, wrist guards cut wrist injuries by about three-quarters, one prevented for every 50 riders who wore them.

Sources 3, 4, 8, 5

Laboratory tests disagreeMixed evidence

Guards raised the force needed to break cadaver wrists in drop tests in one study, made no difference under slow loading in another, and protected best in lower-energy impacts. On an artificial hand, they cut impact force by 4% to 20% depending on the model, best with a strong base plate, and in 28 living volunteers they nearly halved off-axis jolts at the wrist and elbow. How much a guard helps probably depends on the guard and the fall (our reading).

Sources 37, 38, 39, 40, 41

Elbow and knee padsEmerging evidence

Elbow pads went with far fewer elbow injuries in the case-control study; the link with knee pads wasn't clear.

Source 3

Helmets: the guidanceStrong evidence

The US Consumer Product Safety Commission (CPSC) says a helmet should always be worn, the Royal Society for the Prevention of Accidents (RoSPA) includes one in its minimum gear for children on wheels, and World Skate requires one for every roller freestyle athlete in its competitions. Their effect hasn't been measured in roller skaters; our skateboarding page gives the borrowed evidence from skateboarders and cyclists.

Sources 6, 7, 23

Learn to stop, and skate away from trafficStrong evidence

Only 24% of in-line skaters could stop straight away, only 15% of injured adults had had lessons, and most injured skaters hadn't mastered controlled skating and stopping; the German authors advise learning skating, braking and falling with a qualified instructor. 69% of Danish skating accidents were on public roads. The CPSC: get instruction, learn to stop, and skate on smooth, paved surfaces without traffic. RoSPA: children never skate on roads or footpaths.

Sources 9, 32, 8, 4, 6, 7

Falling wellEmerging evidence

RoSPA's advice for wheels: crouch if you're losing your balance, land on the fleshy parts of your body and roll rather than taking the force on your arms, and try to relax. In laboratory falls, squatting, bending the elbows and rolling all cut the impact. No trial has tested fall training on skating injuries.

Sources 7, 42

Few skaters wear the kitEmerging evidence

In British Columbia, 25% of in-line skaters wore wrist guards and 13% helmets; in Winnipeg, 16.3% and 12.2%, and children were far more likely than teenagers to wear a helmet. Teenagers wore gear because of parents, friends and rules, and almost half said nothing would persuade them.

Sources 43, 44, 45, 32

After an ankle sprainStrong evidence

In 522 athletes from other sports with a recent ankle sprain, an 8-week home balance programme cut repeat sprains from 33% to 22%. It hasn't been tested in skaters; our sprained ankle guide has the programme.

Source 46

Strength training, as in other sportsStrong evidence

Across 25 trials in other sports, strength training cut injuries to under a third, while stretching made no difference. It hasn't been tested in skaters.

Source 47

What isn't shownMixed evidence

Measures without good evidence in roller skating:

• Helmets' effect in roller skaters specifically: not measured; the evidence is borrowed.
• Knee pads: no clear link in the one study.
• Wrist-strengthening exercises preventing fractures: no study; wrist guards are the measure with evidence.
• Lessons or fall training cutting injuries: no trial.
• Mouthguards in children's recreational skating: no clear difference in one small study.
• An injury prevention programme for roller derby: none tested.

Sources 3, 33, 36

Skating as exerciseEmerging evidence

In-line skating reached common training intensities, and people chose skating efforts close to their running efforts. Because heart rate runs higher in skating, the authors suggest judging skating intensity from a skating test rather than heart-rate zones taken from running. Fitter skaters need speed or hills. The NHS counts rollerblading as moderate activity towards the 150 minutes a week, alongside strengthening on at least 2 days.

Sources 13, 1, 15, 17, 16, 2

The roller skating trial, as it was doneEmerging evidence

30 boys aged 11 to 14 on a school skating team were randomised to a structured programme or their usual physical education (PE) classes, twice a week for 4 weeks: a 10-minute warm-up of jogging, vertical jumps and light stretches, then about 40 minutes of balance, agility and speed work, with 2 minutes' rest between the three parts.

• Balance: tandem walking and walking on the toes (2 minutes), heel raises 2 × 20 with a 30-second hold, toe raises 2 × 20 with a 30-second hold, wobble-board slides forwards, backwards and sideways (20 each), single-leg squats 2 × 20 and single-leg hops 2 × 10.
• Agility, round cones: a Z-drill, T-drill, four-corner drill and figure-of-8, each 2 × 3.
• Speed: 30 m runs 2 × 3, forward and side-to-side hops along an 8 m ladder 2 × 5, and 2 sprints of 10 yards (about 9 m).
• Effect: a skating speed test improved by 1.3 seconds more than in the PE group, a large effect, and agility and running speed tests improved too; balance didn't differ between the groups. It hasn't been tested in girls or adults.

Source 48

Strength and power for artistic skatersEmerging evidence

18 young female artistic roller skaters, with an average age of about 14 and at least 2 years of strength training, were randomised to add 6 weeks of complex training twice a week, supervised, or to keep to their skating. Each session paired a heavy lift (back squat or hip thrust, at about 85% to 90% of the most they could lift once) with jumps: drop jumps, loaded jumps and bounds, rising from 3 × 4 to 4 × 6. Squat strength rose by 7.2 kg and hip thrust strength by 17.2 kg, against no change, and drop-jump reactive strength improved; countermovement jump height didn't change significantly. It suits experienced skaters who already lift, not beginners (our reading).

Source 49

Testing leg strengthEmerging evidence

In 37 elite and world-class artistic roller skaters, a single-leg isometric squat was a reliable test, and moderately linked with single-leg jump height.

Source 50

Roller derby conditioning (our suggestion)

Jams last up to 2 minutes with 30 seconds between. No derby training study has been published, so repeated hard efforts of 1 to 2 minutes with short rests off skates, on a bike or rowing machine, fit the game; our HIIT (high-intensity interval training) guide explains how. Contact skills are learned on skates with your team.

Source 11

Peaking before a competition

No taper study has been done in roller sports. In 15 artistic roller skaters, training monotony and strain rose over the 4 weeks before a national championship. Cut volume in the last week and keep short, fast work (our suggestion).

Source 51

Fitting it around skating

Recreational skaters: learn to stop, turn and fall before building time and speed, and do 2 strength sessions a week on other days, as the NHS asks of all adults. Derby and artistic skaters: 2 strength sessions a week off-season and 1 or 2 in season, away from games and competitions, and the balance, agility and speed session twice a week for 4 weeks as in the trial (our suggestion).

Sources 2, 48

The CPSC's advice (2012)Strong evidence

"A helmet, elbow pads, knee pads, wrist guards and gloves should always be worn." Get instruction and learn to stop safely; on most in-line skates, the brake is at the heel: "With one foot somewhat in front of the other, raise the toes of the front foot and push down on the heel brake." Skate on smooth, paved surfaces without traffic, avoid streets, driveways and surfaces with water, sand, gravel or dirt, and don't skate at night.

Source 6

RoSPA's minimum for childrenStrong evidence

Children using wheeled sports equipment should cover bare skin and wear at least a "Helmet (should meet BS EN1078)" and "Wrist, elbow and knee protection". They should never skate on a road or footpath, near water or inside buildings, never skate on their own, and check their skates for wear.

Source 7

World Skate's competition rulesStrong evidence

Roller freestyle (2026): "Helmets must be worn by all Street, Park and Vert athletes, regardless of age and competition category", with "a one-piece hard shell that cradles the occipital", the back of the head. Speed (2026): "The helmet must be a hard gear with international certification", fastened at all times, and taking it off means disqualification. Roller derby (2026): helmets, wrist guards, elbow pads, knee pads and mouthguards in every jam, all but the mouthguard with a hard shell or protective insert.

Sources 23, 52, 53

A roller skating helmet or a bike helmet?Strong evidence

RoSPA names BS EN 1078, the cycle helmet standard, for children on wheels. What matters is a certified helmet with a hard shell that covers the back of the head and fits snugly; replace it after a hard knock (our suggestion).

Sources 7, 23

Choosing wrist guards (our reading)

Guards with a strong, rigid plate protected best in laboratory tests. Wear them every time, and with elbow pads, which went with far fewer elbow injuries.

Sources 40, 3

Stopping firstEmerging evidence

Of 1,036 in-line skaters, 24% could stop straight away, 16% had great difficulty and 7% couldn't brake at all. Most injured skaters hadn't mastered stopping, inexperienced skaters were involved in 77% of roller skating accidents, and those new to sport were often hurt early, especially on their first try. Learn on a flat, quiet surface, with lessons if you can.

Sources 9, 8, 24

Where to skateStrong evidence

69% of Danish skating accidents happened on public roads, and skaters have died in heavy traffic. Skate on smooth, paved, traffic-free surfaces, at a rink or in a park, not at night, and children never on roads or footpaths or near water.

Sources 6, 7, 4, 8

How to fallEmerging evidence

Children on wheels tried to break more than 90% of their falls with their hands. RoSPA's advice: if you're losing your balance, crouch so you have less far to fall, land on the fleshy parts of your body, roll, and try to relax. In laboratory falls, squatting in backward falls, bending the elbows in forward falls and rolling in sideways falls cut the impact. Practise on grass or a mat with your pads on.

Sources 7, 42, 54

ChildrenEmerging evidence

Younger roller skaters, 9 and under, had more fractures, and 10- to 14-year-olds had most in-line skating injuries. The authors advise learning in an uncrowded place, on level, familiar ground, and learning to fall. RoSPA: full protection, and never skating alone.

Sources 35, 34, 7

The WFTDA's kit rulesStrong evidence

The Rules of Flat Track Roller Derby (1 January 2025): skaters wear quad skates and protective gear during play, and "Inline skates are not permitted". The WFTDA's risk management guidelines (March 2020): skaters wear "Wrist guards, elbow pads, knee pads, mouth guards, and helmet", the pads and helmet with a hard protective shell or inserts, designed for skating, well fitting and in good condition. Officials, and skaters not in contact drills, may leave out the mouthguard.

Sources 11, 12

In the UKStrong evidence

The UK Roller Derby Association recognises the WFTDA as roller derby's governing body, and all UK competitions are played under WFTDA rules (statement, 21 January 2022). The British Roller Sports Federation is the national governing body for roller sports recognised by World Skate; we didn't find safety or concussion guidance on its site.

Sources 55, 56

InjuriesEmerging evidence

In 1,395 women derby players, 48.7% were injured in a year, most often in the ankles (22.5%), knees (21%) and head (11%), and three-quarters of head injuries were concussions. In one US league, 79% of players had been injured. In 665 players from 25 countries, concussions worked out at about one every 2 years of play, from players' recall in a survey; position, full-contact scrimmages and the floor made no clear difference.

Sources 10, 57, 28

What skaters say raises the riskEmerging evidence

In focus groups, women derby skaters most often blamed unmatched skill levels and poor equipment, new skaters not knowing their bodies, and pressure not to let the team down. Contact drills once you can skate, stop and fall well (our suggestion).

Source 36

The UK guidelinesStrong evidence

For every skater in the UK: if in doubt, sit them out; no return that day; assessed within 24 hours by a healthcare professional or NHS 111; relative rest, then a graduated return; and no competition before day 21. Our concussion guide sets out each stage.

Source 58

Roller derby: the WFTDA's processStrong evidence

A skater showing signs of concussion "may not return to play on the day of the injury", returns under the supervision of a professional trained in return to play, and goes back to full-contact practice only "Following medical clearance". Anyone unconscious needs emergency services, and anyone assessed for a possible concussion shouldn't be left alone and should be watched for several hours, including overnight. Officials call off a jam straight away if a skater is hurt. The WFTDA's guidelines note that UK NHS advice is stricter: in the UK, the guidelines above apply too.

Sources 12, 59

World Skate's roller freestyle protocolStrong evidence

A skater with a suspected concussion is removed straight away, isn't left alone for at least 2 hours, avoids alcohol, aspirin, ibuprofen and other anti-inflammatories and driving, and is referred for medical assessment; neck pain, double vision, weakness or tingling, a severe or worsening headache, a fit, getting drowsier, being sick or growing restless need urgent help. The protocol sets no number of days.

Source 23

Everyone: seven questions

The PAR-Q+ (Physical Activity Readiness Questionnaire for Everyone) asks about a heart condition or high blood pressure, chest pain, dizziness or losing consciousness, other long-term conditions and their medicines, a bone or joint problem that activity could make worse, and being told to exercise only under supervision. If you answer yes to any, check with your doctor or a qualified exercise professional first. If you're over 45 and not used to hard exercise, ask a qualified exercise professional before the hardest sessions, and delay if you're ill.

Source 60

Beginners and returning skaters

Few beginners can stop well, and inexperienced skaters have most accidents. Take lessons, learn to stop, turn and fall at low speed, and wear full kit.

Sources 9, 24, 32

Children

Younger roller skaters had more fractures, and 10- to 14-year-olds most in-line injuries. RoSPA's minimum is a helmet and wrist, elbow and knee protection, never on roads or footpaths, near water or alone.

Sources 35, 34, 7

Adults over 50, people with osteoporosis, or after a wrist fracture

Wrist fractures are skating's commonest serious injury. Wear wrist guards every time and skate on smooth, flat, traffic-free surfaces; our osteoporosis guide has more. After a scaphoid fracture, no skating until you're cleared, as our scaphoid fracture guide explains.

Sources 4, 3

A sprained ankle in the last year

Do the balance programme in our sprained ankle guide first; it cut repeat sprains in other sports.

Source 46

Roller derby players, especially new ones

Injuries and concussions are common, and skaters blame unmatched skill levels. Wear the full WFTDA kit, and start contact only once you can skate, stop and fall well (our suggestion).

Sources 10, 28, 36

Pregnant

The NHS advises against sports or activities with a risk of falling or bumping your tummy. Skating carries that risk (our reading); talk to your midwife, and see our pregnancy guide for safer options.

Source 61

People with epilepsy

Our epilepsy guide explains that in the International League Against Epilepsy's grouping, skating is a sport where a seizure could injure you but not others. Wear a helmet and never skate near traffic (our suggestion).

A concussion that hasn't cleared

No skating until you're cleared under the UK guidelines' graduated return; in derby, full contact only after medical clearance.

Sources 58, 12

A head injury: call 999

The NHS says to call 999 if someone has hit their head and:

• Has been knocked out and hasn't woken up, or can't stay awake or keep their eyes open.
• Has a fit (seizure).
• Has problems with their vision or hearing, or clear fluid coming from their ears or nose.
• Has new numbness or weakness in any part of their body, or problems with walking, balance, understanding, speaking or writing.
• Hit their head at high speed, such as in a road accident.
• Has a dent in their head, or their behaviour has changed.

Source 62

Suspected concussion

Off the skates: if in doubt, sit them out. No return that day, and an assessment within 24 hours by a healthcare professional or NHS 111. Get help from NHS 111 straight away if they're being sick, feel dizzy, take medicine that thins the blood, or had been drinking alcohol.

Sources 58, 62

A wrist or arm injury

Go to A&E (accident and emergency) or call 999 if the arm or wrist is numb, tingling or has pins and needles, a bone is sticking out, or it has changed colour or shape or is at an odd angle. Get help from NHS 111 if it's very painful, you can't use it, or the swelling or bruising is large or getting worse. A sore spot at the base of the thumb after a fall onto the hand needs checking the same day, even if the wrist moves well or the first X-ray was normal: see our scaphoid fracture guide.

Source 63

An ankle or knee injury

Call 999 or go to A&E if you heard a crack, the joint has changed shape or points at an odd angle, it's numb or tingling, or the skin around it is blue or grey or cold. Get help from NHS 111 if you can't put any weight on it or walk more than a few steps. Go to A&E for a knee that has changed shape, swelled very quickly, or went with a pop or snap.

Sources 64, 65

A shoulder or collarbone injury

Go to A&E if the shoulder has changed shape or swollen very quickly, bone is sticking out, you're bleeding heavily, or you have difficulty breathing or chest pain. Get help from NHS 111 if it's very painful or swollen or you can't use your arm normally.

Source 66

Cuts

Call 999 or go to A&E if a cut won't stop bleeding, the blood spurts out bright red, you lose feeling near the wound, or the wound is very large or deep.

Source 67

Back pain after a fall

Call 999 or go to A&E for back pain after a serious accident, with pain, tingling, weakness or numbness in both legs, loss of feeling around your genitals or anus, or changes in your bladder or bowels.

Source 68

Derby hits

Anyone unconscious or unresponsive after a hit needs emergency services, and anyone checked for a possible concussion shouldn't be left alone and should be watched for several hours, including overnight.

Source 12

Fainting or chest pain: call 999

Call 999 if someone faints while exercising, or has chest pain that doesn't go away, spreads to the arms, neck, jaw, stomach or back, or comes with sweating, feeling sick, light-headedness or breathlessness.

Sources 69, 70

"Wrist guards just move the break up the arm"Emerging evidence

In-line skaters without wrist guards had about 10 times the odds of a wrist injury, and snowboarding trials found guards cut wrist injuries by about three-quarters; studies outside the trials raised the possibility of more finger, elbow and shoulder injuries. Laboratory results are mixed for hard falls.

Sources 3, 5, 38, 37

"Roller skating isn't real exercise"Emerging evidence

At their own pace, young adults in-line skated at 9.1 to 9.4 METs, a vigorous effort, and the NHS counts rollerblading as moderate activity.

Sources 1, 14, 2

"Heart rate tells you how hard you're skating"Emerging evidence

Heart rate runs higher for the same effort in skating than in running or cycling, so heart-rate zones overstate how hard you're working.

Sources 17, 1

"Roller skating is bad for your knees and back"Mixed evidence

We found no study showing that recreational skating harms knees or backs. The injuries come mostly from falls onto the hand and twisting ankles.

Sources 3, 24

"Quad skates are safer than in-line skates", or the reverseMixed evidence

In US children in 1993, there were more roller skating injuries than in-line ones per 100,000 children, with wrist fractures the commonest injury in both; in Denmark, the types of injury didn't differ. Neither study measured time on skates, so neither type is shown to be safer.

Sources 26, 4

"Experienced skaters don't need pads"Emerging evidence

Experienced roller skaters' injuries needed surgery twice as often as beginners', and self-reported expert in-line skaters may be more likely to be injured.

Sources 24, 34

"Roller derby is too dangerous to take up"Mixed evidence

Injuries are common, with 48.7% of players hurt in a year, but the WFTDA requires full protective kit and a concussion process. No study compares derby with other contact sports on the same measure.

Sources 10, 12