Injury Prevention Tips For Hockey Players

By Dr. John A. Papa, DC, FCCPOR(C)

Hockey is a popular recreational sport enjoyed by individual's of all ages and abilities.  Due to the high speed and aggressive play involved, hockey can put players at risk for injury.  Although sticks, pucks, and skate blades can do damage, most hockey-related injuries occur due to collisions with other players and the boards.  Fatigue and low energy of participants due to poor endurance, insufficient rest, or too much ice time can also make them more likely to get hurt.

Most hockey injuries involve the upper body, and can include fractures, sprains and strains of the collarbones, hands, arms, and shoulders.  Low back, groin, hip, knee, and ankle injuries also occur frequently.  Concussions are the most common type of head injury and are often accompanied by neck injury/pain.

Included below are some tips to help hockey players avoid and/or minimize the chances of muscle and joint injuries.

1.  Proper training is important.  A good training program should involve cardiovascular, stretching, and strengthening exercises.

• Cardiovascular training will increase endurance and decrease fatigue, which has been linked to injuries.
• A comprehensive stretching program for the back, arms, shoulders, thighs, and legs should be performed both before and after games to keep muscles limber and prevent stiffness and soreness.
• Strengthening programs improve a muscle’s ability to contract and perform joint movement.  Muscles also act as important shock absorbers and help prevent sprains and strains of vulnerable regions such as the back and neck, along with the shoulder, hip and groin regions.

2.    Get enough rest and hydration.  Since fatigue is one of the most common causes of injury, even the fittest players should often take breaks to rest.  Dehydration affects your energy level and your physical functioning.  Drink plenty of fluids before, during, and after play.

3.    Use the right equipment.  Properly fitting gear can make a world of difference when it comes to avoiding injury.  Replace worn out equipment.  Helmets have a life span of three to five years, depending on how often they are used.  Helmets with face shields have been proven to reduce the severity of concussions regardless of the player's experience level and position when compared to visors alone.

4.    Respect the rules.  Promote sportsmanship and fair play.  Support a zero tolerance rule for illegal checks and maneuvers.

5.   Take care of injuries before returning to play.  This will ensure top physical functioning and help prevent further injury and chronic pain.

Chiropractors are healthcare professionals skilled in the diagnosis and treatment of hockey-related injuries.  In the event that you suffer a muscle or joint injury while playing hockey that does not subside,  consider chiropractic care.  For more information, visit www.nhwc.ca.  The author credits the Ontario Chiropractic Association (OCA) in the preparation of this educational information for use by its members and the public.

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

Injury Prevention Tips For Hockey Players

By Dr. John A. Papa, DC, FCCPOR(C)

Hockey is a popular recreational sport enjoyed by individual's of all ages and abilities.  Due to the high speed and aggressive play involved, hockey can put players at risk for injury.  Although sticks, pucks, and skate blades can do damage, most hockey-related injuries occur due to collisions with other players and the boards.  Fatigue and low energy of participants due to poor endurance, insufficient rest, or too much ice time can also make them more likely to get hurt.

Most hockey injuries involve the upper body, and can include fractures, sprains and strains of the collarbones, hands, arms, and shoulders.  Low back, groin, hip, knee, and ankle injuries also occur frequently.  Concussions are the most common type of head injury and are often accompanied by neck injury/pain.

Included below are some tips to help hockey players avoid and/or minimize the chances of muscle and joint injuries.

1.    Proper training is important.  A good training program should involve cardiovascular, stretching, and strengthening exercises.

• Cardiovascular training will increase endurance and decrease fatigue, which has been linked to injuries.
• A comprehensive stretching program for the back, arms, shoulders, thighs, and legs should be performed both before and after games to keep muscles limber and prevent stiffness and soreness.
• Strengthening programs improve a muscle’s ability to contract and perform joint movement.  Muscles also act as important shock absorbers and help prevent sprains and strains of vulnerable regions such as the back and neck, along with the shoulder, hip and groin regions.

2.    Get enough rest and hydration.  Since fatigue is one of the most common causes of injury, even the fittest players should often take breaks to rest.  Dehydration affects your energy level and your physical functioning.  Drink plenty of fluids before, during, and after play.

3.    Use the right equipment.  Properly fitting gear can make a world of difference when it comes to avoiding injury.  Replace worn out equipment.  Helmets have a life span of three to five years, depending on how often they are used.  Helmets with face shields have been proven to reduce the severity of concussions regardless of the player's experience level and position when compared to visors alone.

4.    Respect the rules.  Promote sportsmanship and fair play.  Support a zero tolerance rule for illegal checks and maneuvers.

5.    Take care of injuries before returning to play.  This will ensure top physical functioning and help prevent further injury and chronic pain.

Chiropractors are healthcare professionals skilled in the diagnosis and treatment of hockey-related injuries.  In the event that you suffer a muscle or joint injury while playing hockey that does not subside,  consider chiropractic care.  For more information, visit www.nhwc.ca.  The author credits the Ontario Chiropractic Association (OCA) in the preparation of this educational information for use by its members and the public.

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

Injury Prevention Tips For Hockey Players

By Dr. John A. Papa, DC, FCCPOR(C)

Hockey is a popular recreational sport enjoyed by individual's of all ages and abilities.  Due to the high speed and aggressive play involved, hockey can put players at risk for injury.  Although sticks, pucks, and skate blades can do damage, most hockey-related injuries occur due to collisions with other players and the boards.  Fatigue and low energy of participants due to poor endurance, insufficient rest, or too much ice time can also make them more likely to get hurt.

Most hockey injuries involve the upper body, and can include fractures, sprains and strains of the collarbones, hands, arms, and shoulders.  Low back, groin, hip, knee, and ankle injuries also occur frequently.  Concussions are the most common type of head injury and are often accompanied by neck injury/pain.

Included below are some tips to help hockey players avoid and/or minimize the chances of muscle and joint injuries.

1.    Proper training is important.  A good training program should involve cardiovascular, stretching, and strengthening exercises.

• Cardiovascular training will increase endurance and decrease fatigue, which has been linked to injuries.
• A comprehensive stretching program for the back, arms, shoulders, thighs, and legs should be performed both before and after games to keep muscles limber and prevent stiffness and soreness.
• Strengthening programs improve a muscle’s ability to contract and perform joint movement.  Muscles also act as important shock absorbers and help prevent sprains and strains of vulnerable regions such as the back and neck, along with the shoulder, hip and groin regions.

2.    Get enough rest and hydration.  Since fatigue is one of the most common causes of injury, even the fittest players should often take breaks to rest.  Dehydration affects your energy level and your physical functioning.  Drink plenty of fluids before, during, and after play.

3.    Use the right equipment.  Properly fitting gear can make a world of difference when it comes to avoiding injury.  Replace worn out equipment.  Helmets have a life span of three to five years, depending on how often they are used.  Helmets with face shields have been proven to reduce the severity of concussions regardless of the player's experience level and position when compared to visors alone.

4.    Respect the rules.  Promote sportsmanship and fair play.  Support a zero tolerance rule for illegal checks and maneuvers.

5.    Take care of injuries before returning to play.  This will ensure top physical functioning and help prevent further injury and chronic pain.

Chiropractors are healthcare professionals skilled in the diagnosis and treatment of hockey-related injuries.  In the event that you suffer a muscle or joint injury while playing hockey that does not subside,  consider chiropractic care.  For more information, visit www.nhwc.ca.  The author credits the Ontario Chiropractic Association (OCA) in the preparation of this educational information for use by its members and the public.

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

Hockey Stretches

Canadian Chiropractic Association

Starting Out

Invest in equipment, sticks and skates that suit your height and size.

• Be ‘head smart’ – wear your helmet with the cage, shield or visor properly secured.
• Sharpen your skates regularly for better performance.
• Repair or replace damaged or broken equipment.
• If you are new to the game, get checked by a health professional, such as a chiropractor, to make sure it’s an appropriate fitness activity for you. If you are a regular player, routine chiropractic check ups can help optimize your muscle and joint function and deal with stiffness and soreness before they sideline you.

Remember:

Never stretch a cold muscle. Always warm up before pre-game stretches.

• Don’t overstretch – be comfortable.
• Don’t bounce when stretching.

If you experience pain that lasts longer than your usual post-game soreness, ice the area and consult a chiropractor.

Pre-Game Stretches

1. Hamstring Stretch

Lay on your back and bend one knee towards the ceiling. Hold the back of the thigh with both hands and straighten the knee as much as you can by raising your foot towards the ceiling. Hold the stretch for one second, then bend the knee and straighten again. Repeat 20 times on each side.

2. Groin Stretch

Stand with your feet slightly wider apart than your shoulders. Bend your knees. Shift your weight to the right leg. Reach down and across your body with your left hand to touch your right foot. Point your right hand up to the ceiling. Keep your back parallel to the ground. Shift your weight to the left leg. Repeat 10 times on each side.

3. Hip Flexor Stretch

Stand with your feet shoulder width apart. Step forward with your right foot into a lunge position. Your right knee should be directly over the toes of your right foot. Keep your left leg and your back straight. Extend your arms straight in front of you and bring your palms together. Turn your upper torso to the right, keeping pelvis and hips stationary. Hold for one second and repeat 10 times on each side.

Safety Check

If you are injured during practice or a game, don’t try to play through it. Put ice on the injured area for periods of 15-20 minutes.

If you hit your head, be aware of signs of concussion:

•     Dizziness
•     Blurred vision
•     Problems with your coordination or balance
•     Difficulty remembering teammates’ names or the plays
•     Any loss of consciousness – even briefly

If you think you suffered a concussion, have neck or back pain, or experience tingling or numbness, get examined by a healthcare professional immediately.

Post Game Stretches

1. Quad Stretch

Stand with your back to a wall or the rink boards. Kneel onto your right knee (use a pad for cushioning) with your right foot flat against a wall. Your left knee should be bent in front of you at a 90-degree angle for support. Place your hand on your left knee for balance and lean back slightly to stretch your right quad muscle. Hold the stretch for ten seconds. Switch legs and do three stretches on each side.

2. Glute Stretch

Sit on the ground with one leg slightly bent behind you and one leg slightly bent in front of you. Lower your chest toward your knee keeping your back straight and holding your chin up. Hold the stretch for 10 seconds. Switch legs and repeat three times on each side.

3. Hip Stretch

Lay on your back with your knees bent and feet flat apart on the floor slightly more than shoulder width apart. Lower your right knee to the floor and place your left ankle on top of it pushing the knee towards the ground. Keep your hips on the floor. Hold the stretch for 10 seconds. Switch sides and do three stretches on each side.

Preparation And Conditioning For Skiing And Hockey

Canadian Chiropractic Association

 

Winter can be a splendid and enjoyable time of year, especially if you love winter sports like
downhill skiing and hockey. These Canadian favourites are enjoyed by many during the winter months, but do pose some risks to your muscles and joints if you are not adequately prepared.

 

Commonly, muscles that work to internally rotate the hips are activated and engaged during skiing – key for maintaining balance and coordination¹. A great way to condition the body and build muscle memory for skiing is to practice your technique with the use of balance boards, in-line skates, or sports that require quick movements and changes of direction. Another important aspect to skiing is the need for endurance and stamina. Interval training is a great tool to build endurance, where you maximize your input for short bouts of time. The gains made through interval training can translate into meaningful improvements to your overall endurance²; however, as with all activities, progression is key.

 

Another great winter activity is our beloved hockey. Hockey involves a combination of endurance and explosive activity, which requires the body to be conditioned aerobically and for muscular strength³. For example, skating for long durations can serve as great aerobic practice; whereas exercises such as short sprints, box jumps and TABATAs will help build anaerobic capacity, as well as your ability to do the aggressive bursts required for the sport.

 

If you are an avid skier or hockey player, now is the time to start preparing your body for the season. Here are some general tips to help prevent injury:

 

Maximize Joint and Muscle Function

With sports like skiing and hockey, maintaining good muscle and joint range of motion is important. Building mobility is key to preventing injuries. Your chiropractor can help you improve your joint and muscle function, as well as provide some guidance on how to best increase your mobility safely based on your individual goals and needs. The earlier you start, the better prepared you will be.

 

Warm-Up and Stretch

Prior to hitting the ice or the hills, it is always advisable to warm-up. Start with gentle activities such as walking or skating to increase the blood flow to your muscles. You may also want to do gentle stretches before you play to help prevent injuries. Better yet, consider working on your overall mobility before the season begins to enhance your athleticism and improve your performance. You can use the Straighten Up Canada app to help you move during the day, or you can try our hockey stretches, which you can also apply to skiing as well.

 

Check Your Equipment

You should always ensure that your equipment fits and is in good working condition before you begin the season. Your equipment supports and protects your body from injury while you enjoy your favorite activities. If you need to buy new equipment for the season, ask a professional to help you find the best equipment for your needs.

 

Brush Up on Your Technique – Take a Lesson if Necessary

Bad habits or poor technique in any sport can increase the risk of injury. Agility and technique can greatly enhance your performance in winter sports like hockey and skiing, so it’s extra important to spend time learning new skills. Even avid skiers and hockey players take the time to practice skills and drills before they start playing and competing. Consider lessons with a professional to refine, practice or even learn new technique before you begin the season.

 

Your healthcare team including your chiropractor, can also help you prepare for your winter sports. Meet with them to discuss the sports you’ll be participating in this winter to make sure your body is ready and for strategies to decrease the risk of injury.

1. The Ultimate-Ski.com, Get ready for Skiing,

2.  Troy Flanagan, Base training and injury prevention for Skiing, https://ussa.org/sites/default/files/documents/athletics/alpine/2011-12/documents/BaseTraining.pdf.

3. Sports Fitness Advisor, http://www.sport-fitness-advisor.com/ice-hockey-training.html

Injury Prevention Tips For Hockey Players

By Dr. John A. Papa, DC, FCCPOR(C)

Hockey is a popular recreational sport enjoyed by individual's of all ages and abilities.  Due to the high speed and aggressive play involved, hockey can put players at risk for injury.  Although sticks, pucks, and skate blades can do damage, most hockey-related injuries occur due to collisions with other players and the boards.  Fatigue and low energy of participants due to poor endurance, insufficient rest, or too much ice time can also make them more likely to get hurt.

Most hockey injuries involve the upper body, and can include fractures, sprains and strains of the collarbones, hands, arms, and shoulders.  Low back, groin, hip, knee, and ankle injuries also occur frequently.  Concussions are the most common type of head injury and are often accompanied by neck injury/pain.

Included below are some tips to help players avoid and/or minimize the chances of muscle and joint injuries.

1.    Proper training is important.  A good training program should involve cardiovascular, stretching, and strengthening exercises.

• Cardiovascular training will increase endurance and decrease fatigue, which has been linked to injuries.
• A comprehensive stretching program for the back, arms, shoulders, thighs, and legs should be performed both before and after games to keep muscles limber and prevent stiffness and soreness.
• Strengthening programs improve a muscle’s ability to contract and perform joint movement.  Muscles also act as important shock absorbers and help prevent sprains and strains of vulnerable regions such as the back and neck, along with the shoulder, hip and groin regions.

2.    Get enough rest and hydration.  Since fatigue is one of the most common causes of injury, even the fittest players should often take breaks to rest.  Dehydration affects your energy level and your physical functioning.  Drink plenty of fluids before, during, and after play.

3.    Use the right equipment.  Properly fitting gear can make a world of difference when it comes to avoiding injury.  Replace worn out equipment.  Helmets have a life span of three to five years, depending on how often they are used.  Helmets with face shields have been proven to reduce the severity of concussions regardless of the player's experience level and position when compared to visors alone.

4.    Respect the rules.  Promote sportsmanship and fair play.  Support a zero tolerance rule for illegal checks and maneuvers.

5.    Take care of injuries before returning to play.  This will ensure top physical functioning and help prevent further injury and chronic pain.

Chiropractors are healthcare professionals skilled in the diagnosis and treatment of hockey-related injuries.  In the event that you suffer a muscle or joint injury while playing hockey that does not subside,  consider chiropractic care.  For more information, visit www.nhwc.ca.  The author credits the Ontario Chiropractic Association (OCA) in the preparation of this educational information for use by its members and the public.

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

Injury Prevention Tips For Hockey Players

By Dr. John A. Papa, DC, FCCPOR(C)

Hockey is a popular recreational sport enjoyed by individual's of all ages and abilities.  Due to the high speed and aggressive play involved, hockey can put players at risk for injury.  Although sticks, pucks, and skate blades can do damage, most hockey-related injuries occur due to collisions with other players and the boards.  Fatigue and low energy of participants due to poor endurance, insufficient rest, or too much ice time can also make them more likely to get hurt.

Most hockey injuries involve the upper body, and can include fractures, sprains and strains of the collarbones, hands, arms, and shoulders.  Low back, groin, hip, knee, and ankle injuries also occur frequently.  Concussions are the most common type of head injury and are often accompanied by neck injury/pain.

Included below are some tips to help players avoid and/or minimize the chances of muscle and joint injuries.

1.     Proper training is important.  A good training program should involve cardiovascular, stretching, and strengthening exercises.

• Cardiovascular training will increase endurance and decrease fatigue, which has been linked to injuries.
• A comprehensive stretching program for the back, arms, shoulders, thighs, and legs should be performed both before and after games to keep muscles limber and prevent stiffness and soreness.
• Strengthening programs improve a muscle’s ability to contract and perform joint movement.  Muscles also act as important shock absorbers and help prevent sprains and strains of vulnerable regions such as the back and neck, along with the shoulder, hip and groin regions.

2.     Get enough rest and hydration.  Since fatigue is one of the most common causes of injury, even the fittest players should often take breaks to rest.  Dehydration affects your energy level and your physical functioning.  Drink plenty of fluids before, during, and after play.

 

3.     Use the right equipment.  Properly fitting gear can make a world of difference when it comes to avoiding injury.  Replace worn out equipment.  Helmets have a life span of three to five years, depending on how often they are used.  Helmets with face shields have been proven to reduce the severity of concussions regardless of the player's experience level and position when compared to visors alone.

 

4.     Respect the rules.  Promote sportsmanship and fair play.  Support a zero tolerance rule for illegal checks and maneuvers.

 

5.     Take care of injuries before returning to play.  This will ensure top physical functioning and help prevent further injury and chronic pain.

Chiropractors are healthcare professionals skilled in the diagnosis and treatment of hockey-related injuries.  In the event that you suffer a muscle or joint injury while playing hockey that does not subside,  consider chiropractic care.  For more information, visit www.nhwc.ca.  The author credits the Ontario Chiropractic Association (OCA) in the preparation of this educational information for use by its members and the public.

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.