Still Rolling in Your 30s: Skating When Your Bones Are Screaming

Hitting your 30s as a skateboarder can feel like a bittersweet turning point. Your heart still says “let’s drop in,” but your knees are grumbling louder than your old bearings. Whether it's a few busted ankles, a creaky back, or shoulders that sound like Velcro when you stretch, you’re definitely not alone. But don't hang up your board just yet—there’s still plenty of skating left to do, even if your body is making you pay for the glory days.

Here’s how to keep rolling without breaking yourself into pieces.

1. Embrace the Stretch Life

Stretching is probably the last thing 18-year-old you thought about, but now it’s a game changer. Skating tight muscles is asking for trouble. Spend 10–15 minutes warming up before you skate—especially your hips, hamstrings, and lower back. Think yoga is lame? Think again. Skaters like Brandon Biebel swear by it, and trust me, you’ll feel the difference after a few sessions.

Bonus move: Foam rollers. Yeah, they’re basically medieval torture devices, but they can work out those knots in your legs and back. Use one after skating to stay loose and prevent stiffness.

2. Dial Back the Gnar

Let’s face it, you’re not trying to frontside flip El Toro anymore (and if you are, good luck at the chiropractor). Now’s the time to lean into fun skating: cruising bowls, hitting curbs, maybe finally getting consistent with those flatground tricks you skipped over back in the day. Street skating is still on the menu, but pick your battles. Dropping down 12 stairs on weak knees is a shortcut to sitting out the next six months.

3. Invest in Good Gear

Skating with janky gear can mess up even the most solid body. Softer wheels (like 85a or 90a) make cruising easier on your joints, and shock pads can help absorb some of that impact. Feeling fancy? Try a board with a little more flex—longboards or cruisers are gentler on your knees and back when you're just out for a roll.

And don’t skimp on shoes. A solid pair of skate shoes with good cushioning can save your heels and help with those post-session foot aches.

4. Learn to Love Rest Days

Remember when you could skate six hours a day, slam hard, and still show up the next morning ready to go? Those days are gone. Recovery is just as important as the session itself. If you’ve got a bad habit of skating through pain, now’s the time to break it. Ice, heat, and rest are your best friends. A day off here and there can keep you skating longer in the long run.

5. Cross-Train (Yes, Really)

No one’s saying you need to join a CrossFit gym or become a gym bro, but mixing in some low-impact workouts can make a huge difference. Swimming and biking are killer for cardio without pounding your knees. Building strength in your legs and core will help you take those bails a little better. And if you’re into it, weight training is a great way to stay strong and prevent injuries.

6. Listen to Your Body

This one’s key. We all know the skate mentality: “push through it.” But in your 30s, pushing through pain often means pushing yourself into an injury that sidelines you for weeks. Learn to tell the difference between soreness and something serious. If your body is telling you to chill, it’s okay to step back for a bit. There’s no shame in giving your body the time it needs to heal.

7. Redefine What Skating Means to You

Skating doesn’t have to mean constant progression or hammering tricks. At this stage, it’s all about keeping the stoke alive. Cruise with friends, learn no-pressure tricks, film fun little edits, or take your kids (or nieces and nephews) to the park and show them the ropes. You’ve already put in your time paying dues; now it’s about having fun on your terms.

Final Thoughts

Getting older as a skater is a weird transition, but it doesn’t have to be a bad one. Sure, your body isn’t invincible anymore, but that doesn’t mean you have to stop doing what you love. With a little extra care and a shift in mindset, you can keep rolling well into your 30s, 40s, and beyond. Your bones might be messed up, but your heart will always be 100% skate rat. Keep having fun out there.

Illustrations by DOSE Skateboarding / Libi Grach