Stronger for Longer: What Roller Derby Players Need to Know About Bone Health

Stronger for Longer: What Roller Derby Players Need to Know About Bone Health

By Penergy! #54

Here’s the thing no one tells you when you start playing roller derby: it feels like you’ll be doing this forever. Like you and your body have made a little blood pact—this is who you are now. But whether it happens in five years or fifteen, there’s going to come a day when you hang up your skates. And what you do right now is going to decide how your body feels when that day comes.

I recently watched an interview with Dr. Vonda Wright, an orthopaedic sports surgeon who specializes in keeping active people strong as they age, and wow. Every single thing she said made me think of us—of derby players and ex-derby players, new crew or seasoned vets, and the people we’re going to be in the next chapter of our lives.

Because yeah, we’re athletes. But we’re also humans in bodies that are aging. And if we don’t start taking that seriously while we’re still in the game, it’s going to catch up to us faster than a jammer on a power jam.

So, here’s your derby-friendly breakdown of what we should be paying attention to - both for peak performance on the track and for a strong, healthy life after we hang up our skates.

1. Your bones are your retirement plan. Start investing.

Derby is a high-impact sport, which is great for bone density if you're supporting it with the right habits. Bone density peaks in your early 30s. After that? It’s a slow decline—unless you do something about it. And for those of us with ovaries, menopause speeds that process way, way up. So if you're skating and thinking, "Well, at least I'm moving!"—that’s great, but it’s not the whole picture.

💪 Incorporate strength training that actually challenges us (yes, lifting heavy things).💥Prioritize protein to support muscle repair and bone health.🏋️‍♀️ Cross-train with weight-bearing movement outside of skating to keep everything balanced.

This isn’t just about staying strong for derby. It’s about being able to chase your grandkids across a lawn or climb the stairs at a concert in 30 years without thinking twice.

2. Creatine isn’t just for the gym bros.

Confession: I used to think creatine was just something for the guys with the giant bulging muscles who live by the weights that are bigger than my head. But Dr. Vonda broke it down: creatine is massively beneficial for women, especially as we age. It supports muscle, brain health, recovery—all the stuff we care about.

Why should you care? Because creatine can help:

 💪 Improve strength and endurance. 👵 Protect against age-related muscle loss. 🧠 Support brain health and recovery between practices and bouts.

If you’re busting your butt at practice but feel like your strength isn’t sticking the way it used to? Creatine might be worth a look.

3. "It’s just derby aches" might actually be early arthritis.

I hate to say it. I know you hate to hear it. But the aches and stiffness you brush off as “just a hard practice” could be your joints asking for backup.

We can't ignore it. That means:

🤸Strengthening the muscles that support your joints (hi, cross training).🧘‍♀️Prioritizing mobility work (even when you’d rather flop on the couch) and stretching.👂Listening when your body whispers, not waiting until it screams.

4. Inflammation connects everything.

This one blew my mind. Mostly because it hit me right in my biggest fear. The same chronic inflammation that can mess with our joints and bones? It’s also linked to cognitive decline, including Alzheimer’s.

🌿 Eating anti-inflammatory foods (fruits, veggies, healthy fats).🧘 Managing stress (whatever that looks like for you).👟 Staying consistently active—year-round, not just during derby season.

That means the work we do now - eating foods that fight inflammation, managing stress, staying active - pays off in ways way bigger than just how we feel after practice. We're talking about the stuff that keeps us feeling good now and helps protect our future selves from some seriously heavy health issues down the line.

5. Play the long game, because you’re not just training for derby… You’re training for life!

I know how easy it is to focus on the next bout, the next season, the next skill you’re chasing. But I’m here to tell you: you’re not just training for the game. You’re training for every version of yourself that comes after. 

One day, you’ll play your last game. But the way you treat your body now determines how strong, mobile, and independent you'll be decades from now. What you build during your derby years sets the foundation for the rest of your life.

So the next time you hit the gym or the track, think beyond the scoreboard. Build habits that support your whole self - your bones, your muscles, your mind. 

👯For the ex-player who still wants to dance at weddings without knee pain.🚵 For the pivot in their peak who wants to hike or bike without thinking twice.☺️For the human being who deserves to feel good in their body for as long as possible.

And here’s the good news: every single thing we’ve just talked about… lifting heavy, eating well, taking care of our joints, staying curious about our health… Those habits will keep us rolling long after the final whistle.

Take care of yourself, derby friends. The future you is counting on it. 🖤

Want to dive deeper? You can watch the full interview with Dr. Vonda Wright here: 🎥 Could You Be Losing Bone Strength Without Realizing It?

Disclaimer: This blog post is for informational purposes only and does not constitute medical advice. Always consult with your doctor, physical therapist, or a qualified healthcare professional before making changes to your training, nutrition, or supplement routine—especially if you’re managing injuries or ongoing health conditions.