Ice Hockey Injuries

Pavel Pracny our Remedial Massage Therapist explains all things Ice Hockey Injuries and how to prepare for time on the Ice

If you have read my profile, you probably already know, that I play ice hockey. I was thrilled to come back to skating after a long break caused by COVID 19. I play for the Adelaide Falcons at the Ice Arena.

Whilst skating, I decided to introduce you,  our patients, to ice skating from a muscle and injury point of view. Even leisure ice skating can be very good exercise and almost all of the muscles in the body are used in this activity, from your leg muscles, glutes and abdominals to your arms and neck. After the long break, I myself feel some soreness, especially in my glutes and quads.

The anatomy and physiology of ice skating:

The muscles around your ankle – calf muscles, both soleus and gastrocnemius, as well as the tibialis anterior contract during the push-off and glide phases of ice skating.

The muscles controlling your knee – during the extension, the quadriceps – vastus intermedius, rectus femoris, vastus lateralis and vastus medialis provide the power for the push; and during flexion, muscles of the hamstring – biceps femoris, semitendinosus and the semimembranosus, provide the power and balance for the glide and stride forward phase.

One of the very important joints used in ice hockey is your hip, ideally, you have a wide range of motion for five very important movements during skating: internal rotation, abduction, adduction, extension, and flexion – the involved muscle groups are mainly adductors, hip flexors and glutes, while stability in the core, hip and lower back is provided by abdominal and extensor muscles of the back – the major muscles involved are the rectus abdominis, the erector spinae muscles of the back, quadratus lumborum muscles (QL’s), and the external and internal oblique – abdominal muscles.

The most common ice skating injuries are:

Head injuries, including concussion. Arm and shoulder injuries, including wrist sprains and fractures, rotator cuff tears and dislocation of a shoulder. Knee injuries, including Anterior Cruciate Ligament (ACL) sprain and Chondromalacia Patellae. Tailbone or coccyx injuries from falling onto your backside. Ankle sprains and fractures. Muscle bruises and contusions. Additionally during ice hockey is also common to have injuries in groin area such as sprains or partial tears of adductors.

I’ve put together some strategies that will help you minimize injuries during ice skating:

1. Avoid skating when you are exhausted or injured

2. Wear the appropriate clothing and protective equipment, which gives proper padding to the vulnerable areas in your body, including your knees, elbows, ankles and wrists.

3. If you just start skating, get some tips, be prepared with off skating training and learn the proper skating technique.

4. Anytime when you go skating on your own ensure you are physically and mentally ready before you start.

5. Off-ice neuro-muscular training for core stability and improved postural control can really help prevent injuries from occurring on the ice.

6. Always warm-up properly prior to skating, especially before any competition or ice hockey game.

7. Allow yourself an adequate cool-down period and perform after skating stretching.

8. Utilize strength and cardio training for good physical conditioning, especially strengthening the muscles mentioned above and don’t forget to do stretches to increase flexibility in the muscles and joints, that will reduce the stress on these areas while skating.

Pavel is available for remedial or sports massage appointments at City Physiotherapy Mondays, Wednesdays, Thursdays, Fridays and Saturdays. Book online via our website or call our friendly reception to make a massage appointment with Pavel.

1/2 hour $58

1 hour $90

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