Healthy Hockey Habits

Think you can play injured?  DON’T BE THAT "GUY"! Keep small injuries from turning into major problems by learning to recognize the warning signs.

Hockey injuries are usually categorized as chronic or overuse injury versus traumatic or acute injury. Use of proper equipment and proper fitting equipment can help protect against acute injury.

PLEASE SEEK MEDICAL ATTENTION WITH ANY INJURY

 

DON'T! ignore the warning signs of injury:

  1. Concussion – DID YOU HIT YOUR HEAD? DID YOU FORGET SOME OF THE TIME RIGHT AFTER THE INJURY? IF SO, YOU MAY HAVE HAD A CONCUSSION. HEADACHES, DIZZINESS NAUSEA, DIFFICULTY WITH MEMORY AND CONCENTRATION AND UNEXPLAINED ANGER ARE ALL SYMPTOMS WHICH MAY SUGGEST A CONCUSSION.
  2. AC joint separations - THE JOINT BETWEEN THE SHOULDER BLADE AND THE COLLAR BONE; USUALLY SEPARATED DUE TO IMPACT- YOU HITTING THE ICE, YOU HITTING THE BOARDS OR YOU HITTING/BEING HIT BY OTHER PLAYER
  3. Groin pull - OUCH! INNER THIGH MUSCLE GETS OVERLOADED AS A RESULT OF PUSHING OFF OF INSIDE BLALE AND STRAINS THE MUSCLE
  4. MCL strains - LIGAMENT THAT HELPS STABILIZE THE INNER KNEE; HOCKEY STRIDE AND FAST PACE CAN OVERLOAD THIS SIDE OF THE KNEE AND CAUSE WEAR AND TEAR; OR A TRAUMA CAN RESULT IN MCL STRAIN
  5. Sports hernia - DEEP ABDOMINAL MUSCLE TEAR OR HERNIA- CHARACTERIZED BY PAIN WITH GETTING OUT OF BED, KNEES TO CHEST OR WITH PHYSICAL EXERTION CAN OCCUR WITH OVERLOADING MUSCULATURE, TRYING TO DO MORE THAN YOUR BODY IS PREPARED TO DO
  6. LBP - LOW BACK PAIN-IF YOU GOT IT YOU KNOW WHAT IT IS; PAIN CENTRAL LOW BACK AND PELVIS COULD BE DUE TO MUSCLE IMBALANCE, LACK OF STRETCHING BEFORE AND AFTER TRAINING, WEAK GLUTEALS AND ABDOMINALS OR SOMETHING MORE SERIOUS
  7. C-spine injuries - CERVICAL SPINE INJURIES-USUALLY DUE TO IMPACT, SIMILAR TO A WHIPLASH; MUSCLES ARE STRAINED AND SOMATIC DYSFUNCTION COULD PERSIST OR SOMETHING MORE SERIOUS MAY RESULT IF SYMPTOMS (like numbness, weakness) PERSIST OR ARE SERIOUS ENOUGH

If you have any concern about a possible injury be sure to consult a medical professional before continuing to play.

 

DO! prepare ahead of time and play smart:

  1. MAKE SURE YOU ARE USING CORRECT FORM WITH CHECKING AND FALLS; TRY NOT TO FALL ON OUTSTRETCHED ARMS BUT INSTEAD LET YOUR TORSO ABSORB THE IMPACT BY ROLLING ONTO BACK OR SHOULDER BLADE AREA
  2. WARM UP APPROPRIATELY WITH DYNAMIC STRETCHING, COMPLIMENT YOUR PLAY WITH ADDUCTOR (GROUP OF INNER THIGH MUSCLES) STRENGTHENING AT THE GYM ALONG WITH BALANCE CHALLENGES. Check out this video on Stretching.
  3. TRY TO KEEP FROM HAVING YOUR KNEES FALL INTO ONE ANOTHER ESPECIALLY WITH STRIDES; USE YOUR GLUTEALS TO HELP PUSH YOU ACROSS THE ICE AND FINISH YOUR STRIDE/PUSH WITH THE LEG EXTENDED AND TOE POINTED http://www.articleclick.com/Article/Common-Problems-in-Ice-Hockey-Skating-Techniques/939304
  4. KEEP YOUR CORE FIT; HOWEVER YOU DECIDE TO TRAIN YOUR ABDOMINALS MAKE SURE THAT THERE IS STRENGTHENING IN MANY DIFFERENT POSITIONS, ESPECIALLY DYNAMIC CORE WORK Check out this video on strengthening your core.
  5. IF YOU CAN’T PERFORM A SQUAT WITH GOOD FORM ( ADEQUATE GLUTEAL AND QUADRICEP CONTROL WITH CORE ENGAGED) YOU ARE AT RISK FOR LBP; CROSS TRAIN WITH STRENGTHENING EXERCISES
  6. THE STRONGER YOUR ARMS ARE THE LESS STRAIN YOUR NECK WILL EXPERIENCE AS YOU SKATE AND STICK HANDLE;
  7. REMEMBER THERE IS NO SMALL CONCUSSION- YOU EITHER HAD ONE OR YOU DIDN’T- SEEK MEDICAL TREATMENT

Resources:

 (Principles of Manual Sports Medicine, Steven Karageanes DO, FAOSM, Lippincott, Williams, and Wilkins 2005; Chapter 33 Jennifer Gilmore DO pp542-549)

Hockey Fact Sheet

Hockey Injury Prevention