There are many ways you can hurt yourself playing hockey: a puck that can reach speeds of 100 mph. Everyone wearing sharpened skates and carrying a hockey stick. And, of course, collisions involving walls and other players.
As with any contact sport, there is an unavoidable element of risk every time you enter an ice rink for practice or a game. Still, whether you are a professional, collegiate athlete or weekend warrior, there are steps you can take to reduce your risk for injury.
Let’s look at some of the more common injuries:
Concussion. Players zip around the rink at speeds up to 20 mph, slamming into each other and the boards lining the rink. Head injuries can occur while falling or getting struck. Your best protection is wearing your helmet appropriately and making sure the chin strap is in place. A mouthguard can also reduce the severity of a concussion. And don’t forget to keep your eyes up and forward – instead of looking down while skating. If you do get a concussion, it’s important that you are completely recovered before returning to action.
Knee injuries. As with football, knees injuries are common in hockey. However, hockey injuries can involve the medial collateral ligament (MCL) that runs along the inner side of the knee joint, as well as the ACL. Strengthen your knees by working on your quads, glutes, hamstrings and overall balance.
Sprained ankles. Considering all the time spent on skates, it shouldn’t be surprising that ankle injuries are common. These include basic sprains and more severe high ankle sprains, which involve damage above the ankle joint. These can occur in a variety of ways, including getting your foot hooked on someone else’s skate. Protect yourself by strengthening your lower legs and working on balance exercises.
Hand/foot fractures. One of the unique differences between hockey and sports like football or basketball is that the puck used in hockey represents a danger. A hockey puck flying across the rink or a hockey stick being swung by an opponent can break fingers, hands, toes and feet. This is where having the right equipment is critical. Skate guards worn on top of your skates can help protect your feet, while gloves with extra padding can do the same for your hands.
Facial injuries. Your face is particularly vulnerable to cuts, bruises and fractures from pucks and sticks. If you’ve ever seen photos or videos of hockey players, you have likely seen a lot of missing teeth. This is more common among professional hockey players, who tend to embrace a culture that minimizes the use of some protective equipment. To save on dental bills and other facial complications, wear a cage on your helmet or a longer shield that covers your entire face. And don’t forget the mouthpiece.
Shoulder dislocation. These injuries occur when the ball at the top of your arm bone is forced out of the shoulder socket. It can happen if the shoulder joint suffers significant trauma or force – being slammed into the boards, getting rammed by another player or striking the ground. Here again, the right equipment is your best friend in the form of properly fitted shoulder pads.
Advice for Weekend Warriors
The weekend warrior lifestyle carries injury risk, particularly if you live a relatively sedentary life during the week ,Before participating in sports, train and strengthen the body.
Protecting yourself in hockey starts with the proper equipment. Use a good helmet, shoulder pads, elbow pads and mouthpiece. It may be helpful to buy your gear from a knowledgeable salesperson who can help with fitting.
You may not be able to hit the rink more than once a week but strive to stay in shape as much as possible. Try exercises and stretches that focus on your lower-body strength and balance. Squats, lunges and deadlifts are helpful.
And when you get to the rink, resist the urge to slap on your gear and jump directly onto the ice. Develop a warm-up routine that gets your body ready for what you are about to ask it to do. Follow that up with a cool-down routine after your match is over. Also listen to your body. If you are in pain (as opposed to general soreness) it’s time to pull back and make sure you aren’t injured.
This content is not AI generated.
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