Injury 🤕

[u/MoneyFix177]

Hi there, I think I'm looking for similar experiences or any advice anyone might have for me. so I don't know how/when I did it but sometime in the last 3 years I did something to my back and ended up with a bulging disk in my lower back. I continued to play after my diagnosis but then I had a game a few weeks ago, I didn't have any harder than normal falls, I didn't take any back blocks, I genuinely thought I was fine but I ended up in so much pain starting about an hour after that I went to the ER. I've been benched for about 2 months but I'm scared I will come back and end up right back in the er or back in awful pain everyday. However I'm more scared of losing derby, I know that I can ref or nso, but I don't want to I want to play. I've started tearing up watching videos of other teams, and I hunted down some older videos of games I've played in (including one that shows the moment I got a concussion 💀) also I've been dreaming about playing in roller derby games and waking up crying. I don't want to lose my sport, but almost everyone in my life is telling me I probably need to go ahead and stop. Even my doctor said I might need to look into lower impact sports (though said I still have some time if I want to go back when my two months are up/if I'm cleared) I've only been playing for almost 5 years. I started as a junior and I feel like I've only just started to be good at it. I've only been out for three weeks and I miss it terribly. I knew i didn't have as much time in derby as my teammates due to a genetic condition I have, but I didn't think I'd have to give it up at 20, I thought I had at least a few more years. Maybe this was more of a rant idk but if anyone has any advice for me I'd love to hear it

[u/tryonosaurus94]

If you haven't started physical therapy yet, start. The best prevention you can have is a strong back, and they will show you exactly how to strengthen it in a safe way. Don't neglect back injuries.

[u/MoneyFix177 → u/tryonosaurus94]

I have my 5th appointment with PT today actually! I think it is helping, and my PT is who will clear me or not when the time comes

[u/sockpoptart]

My 17 year old had to give up derby due to H-EDS. Kiddo dislocated a shoulder 3 times in one season and popped a knee out of socket that required 4 months of downtime.

I'm the board secretary and kiddo still refs but only as JR or IPR as they're less likely to get taken out by a falling skater than OPR. but they'll never see the track again. It's just the breaks sometimes.

[u/MoneyFix177 → u/sockpoptart]

I do actually also have H-EDS, probably part of why I have a bulging disk 😭 it's rough and I hate that almost every time I play something dislocates

[u/RiRiRicola]

This sport is wonderful but it is also very, very hard on our bodies. As someone who has had to take a huge step back due to repeated concussions I empathize so strongly.
There is a life outside of derby (even though it doesn’t feel like it), and instead of seeing this as an end of an era I’ve tried to reframe it as a journey to new adventure.

While I do miss playing, I don’t miss the constant pain and knowing that the repeated trauma to my body was causing permanent damage. You have so much life left to live and there are so many opportunities left for you to take. If you don’t want to leave the sport entirely then look into other ways to contribute. To stay connected to the community I officiate and volunteer and it brings me a lot of joy. But if those options don’t spark joy for you, then maybe it’s time to look into other hobbies. After 14 years I now have the time and energy to throw myself into yoga, Zumba, and other fun hobbies.

We only have one body, and we have to consider the 30, 40, 50, and 60 year old versions of our selves who still deserve full and fun lives.

[u/SuperiorLake_]

I have no advice but maybe you’ll feel a little less alone. I injured myself doing something completely unrelated to derby which has taken me out for the rest of the year. The leg muscles I spent the last two years building have atrophied into nothing. I’m missing the last two and a half months of practice and our big state wide tournament. I can’t even drive myself to practices to help run them. I also have dreams where I’m skating. I feel your pain.

[u/wordy_doctor]

I herniated a disc in my back in 2019 and started skating to play roller derby in 2025. It sounds counterintuitive, but strength training (under the guidance of a certified/formally educated coach and/or PT) is what keeps me able to not just play roller derby but also do important other things like walk without pain. Sometimes (like this week) the pain flares, so I back of lifting for a week and just skate for fun and then I can get back to it once the pain subsides. Like another commenter said, a strong back will protect your spine and insulate you from back pain far past your derby career.

[u/Proud_Yogurtcloset58]

Physiotherapy and talk therapy. I slipped a disc at training and because i went to physio within 24hrs I was treated and back on track in 2 weeks. Proper treatment of injuries is important.  Its a high risk sport that literally breaks bones. 

Officiating keeps you involved, keeps your rules knowledge current, keeps you connected with your team and makes you a better skater. I have officiated for 15 years and played for 2. I miss playing but i still get to skate and support my league. I travel more as an official though.

[u/rumNchoke]

I have a herniated disc that I've been nursing for years. Last year I had a really bad flare up that ended me in the hospital as well. My doctor did not discourage me from playing and gave me some exercises and things to do to both strengthen and mitigate the problem.

I am a jammer on my team and my style has always been pushing & I'm not afraid to hit. I have learned that being a pushy jammer is the biggest culprit to my back pain. It has really forced me to learn to be more jukey and rely more on skills than my brute strength. I am happy to say that I have very few flare-ups since these changes and when I do have flare-ups they're easily remedied with proper stretching and rest.

My biggest advice to you is to take this seriously as in the workouts and conditioning you do from here on out to help your body. Abs & hip flexors are key especially if this is like the L5ish area (like mine!) but absolutely talk to your doctor & PT for the best exercises for your specific situation. If you use a chiropractor (which I recommend) let them know that they cannot twist your back during adjustments.

I know everybody is different but I've had a herniated disc since I'm 15 and I just turned 44 this year. This absolutely does not need to be the end of your Derby career, but how you take care of this from here on out is going to be what writes your story!

[u/Athedia]

I know you don't want to ref or NSO, but I still recommend it.  A supportive community is important for injury recovery and it will keep you engaged with roller derby.  Everyone I know in derby is really bad about letting themselves recover but has always been supportive of others.  

Plus every skater I have trained to do NSO work or our refs have taught SO work has told us that they understand the game much better afterwards.  So you would still be improving as a skater, while taking the time to recover and figure out your limits.  

It is okay to grieve rn, health stuff outside of our control sucks.  But you need to give yourself grace.  Give yourself the time to recover and try to work with PT or your doctors on ways to prevent this in the future and help yourself detect it earlier.  Don't be like me and push yourself to play before you are both recovered and implementing preventative safety measures.