Stay in the Game by Preventing Common Hockey Injuries
Whether on the ice or in the street, hockey is a fast-paced and thrilling sport for both players and spectators alike. However, player-to-player contact coupled with fast-moving sticks and pucks make hockey a sport with many high-risk injuries.
Being informed about common hockey injuries can help prevent them in the first place. But if you do wind up hurt, properly treating your injury can get you back into the action faster.
The Most Common Injuries
鈥淭he speed of the game is just unreal,鈥 says Christopher Gee, MD, MPH, a sports medicine specialist and medical director for the National Hockey League鈥檚 (NHL) Utah Hockey Club. 鈥淲hen they get hit, you realize how much force is involved and how much trauma and risk of injury there is.鈥
Injuries commonly seen in hockey include:
- Cuts and contusions (especially among goalies and defensive players, who may literally block a shot on goal with their bodies)
- Facial injuries (i.e. chipped or broken teeth)
- Concussions
- Sprains, strains, and tears (most commonly in the knees, but also in the shoulders, hips, and ankles)
- Fractures (particularly in the collarbone, wrists, hands, and ankles)
- Pulled muscles or strains in the lower back
Frequency of certain injuries varies based on the position being played and the age of the players.
鈥淚n lower levels, all players are required to wear a face mask or cage, so they are fairly well-protected from facial trauma and dental injuries that a lot of upper-level players can get,鈥 Gee explains. 鈥淭hey also don鈥檛 allow checking in lower-level hockey, whereas in the NHL you鈥檒l see them going directly after another player to knock them free of the puck.鈥
Wear Your Gear
In hockey, having proper protective gear is of paramount importance. Ensure all equipment is in good shape and fits your body properly. Replace any gear that is damaged.
Ice hockey requires a lot of protective gear, including:
- Helmets with a face mask
- Mouth guards
- Shoulder pads
- Chest protectors
- Elbow pads
- Gloves
- Hockey pants
- Groin protection
- Leg guards
- Properly fitting skates
Regardless of the position you play, your gear is going to protect you from severe injuries.
鈥淲hen I first started covering hockey years ago, one of the coaches made the comment that everything out there is hard,鈥 Gee shares. 鈥淭he ice, the boards, the sticks, the puck, the players鈥攅verything is rigid and hard. Without all the protective gear, even just a simple fall onto the ice can cause an injury that could take them out of the game.鈥
Street hockey players also wear helmets, gloves, and shin guards, but it鈥檚 usually lighter weight and more durable since it鈥檚 played on a rougher surface. Be sure you are buying equipment for the type of hockey you will be playing.
Properly Prepare Your Body
Like with any physical activity, a proper warm-up, cool-down, and strength training are important to prevent injuries.
Warm Up
To get your body ready for a hockey practice or game, incorporate off-ice cardiovascular activities such as a light jog, dynamic stretches, low-intensity skating and drills, or a few minutes on an exercise bike. These activities will increase blood flow to your muscles and improve the range of motion in your joints, making it less likely you鈥檒l suffer from a muscle strain or tear.
Cool Down
Similarly, gradually cool down with light cardio and static stretches to help prevent muscle soreness and dizziness from a sudden stop of activity.
Strength Training
Regular strength training can help promote stability, which is especially important for your legs, thighs, hips, and core in hockey. Building strength in these muscles enhances your balance and coordination, allows you to better absorb high-impact collisions, and improves your reaction time.
Hockey is an intense sport and accidents happen. But wearing the proper gear and taking care of your body can help prevent or lessen injuries.
