{"id":12428,"date":"2025-04-21T19:18:00","date_gmt":"2025-04-21T23:18:00","guid":{"rendered":"https:\/\/dev.physioextra.ca\/en\/health-tips\/preventing-common-hockey-injuries-2\/"},"modified":"2026-04-21T15:10:00","modified_gmt":"2026-04-21T19:10:00","slug":"preventing-common-hockey-injuries","status":"publish","type":"post","link":"https:\/\/physioextra.ca\/en\/health-tips\/preventing-common-hockey-injuries\/","title":{"rendered":"Preventing Common Hockey Injuries"},"content":{"rendered":"<h2 data-start=\"538\" data-end=\"568\">Most common hockey injuries<\/h2>\n<p data-start=\"570\" data-end=\"693\">In hockey, 45% to 86% of injuries are caused by player contact. Others result from overuse or sudden awkward movements.<\/p>\n<h3 data-start=\"695\" data-end=\"716\">Shoulder injuries<\/h3>\n<p data-start=\"718\" data-end=\"816\"><a href=\"https:\/\/physioextra.ca\/en\/condition\/shoulder-pain\/\">Shoulder injuries<\/a> account for around <strong data-start=\"755\" data-end=\"762\">18%<\/strong> of all hockey injuries. The most common ones include:<\/p>\n<ul data-start=\"818\" data-end=\"1411\">\n<li data-start=\"818\" data-end=\"1054\">\n<p data-start=\"820\" data-end=\"1054\"><strong data-start=\"820\" data-end=\"876\">Subluxation or dislocation of the glenohumeral joint<\/strong>: In simple terms, the shoulder is partially or completely \u201cout of place.\u201d A dislocated shoulder may be visibly deformed and should be assessed by a doctor to rule out fractures.<\/p>\n<\/li>\n<li data-start=\"1056\" data-end=\"1411\">\n<p data-start=\"1058\" data-end=\"1411\"><strong data-start=\"1058\" data-end=\"1097\">Acromioclavicular (AC) joint sprain<\/strong>: Depending on severity, this can involve a stretched or torn ligament connecting the collarbone to the shoulder blade. Pain is typically felt at the tip of the shoulder, especially when placing the hand on the opposite shoulder. In more severe cases, the collarbone may appear raised \u2014 a classic \u201cpiano key\u201d sign.<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1413\" data-end=\"1521\"><strong data-start=\"1413\" data-end=\"1427\">Important:<\/strong> Never try to pop a shoulder back into place yourself \u2014 always consult a medical professional.<\/p>\n<h3 data-start=\"1523\" data-end=\"1539\">Hip injuries<\/h3>\n<p data-start=\"1541\" data-end=\"1646\"><a href=\"https:\/\/physioextra.ca\/en\/condition\/hip-pain\/\">Hip injuries<\/a> affect about <strong data-start=\"1567\" data-end=\"1574\">10%<\/strong> of hockey players, especially early in the season. Common ones include:<\/p>\n<ul data-start=\"1648\" data-end=\"2044\">\n<li data-start=\"1648\" data-end=\"1819\">\n<p data-start=\"1650\" data-end=\"1819\"><strong data-start=\"1650\" data-end=\"1691\">Groin strain (adductor <a href=\"https:\/\/physioextra.ca\/en\/health-tips\/muscle-stretching-and-tears\/\">muscle strain<\/a>)<\/strong>: Caused by a sudden forceful movement while the muscle is stretched, leading to pain when contracting or stretching the muscle.<\/p>\n<\/li>\n<li data-start=\"1821\" data-end=\"1899\">\n<p data-start=\"1823\" data-end=\"1899\"><strong data-start=\"1823\" data-end=\"1843\">Muscle contusion<\/strong>: A direct blow to the muscle, common in contact sports.<\/p>\n<\/li>\n<li data-start=\"1901\" data-end=\"2044\">\n<p data-start=\"1903\" data-end=\"2044\"><strong data-start=\"1903\" data-end=\"1941\">Femoroacetabular impingement (FAI)<\/strong>: Common in goalies, this causes a pinching sensation in the groin due to abnormal hip joint mechanics.<\/p>\n<\/li>\n<\/ul>\n<h3 data-start=\"2046\" data-end=\"2063\">Knee injuries<\/h3>\n<p data-start=\"2065\" data-end=\"2143\">About <strong data-start=\"2071\" data-end=\"2078\">15%<\/strong> of hockey injuries involve the <a href=\"https:\/\/physioextra.ca\/en\/condition\/knee-pain\/\">knees<\/a>. One of the most common is:<\/p>\n<ul data-start=\"2145\" data-end=\"2412\">\n<li data-start=\"2145\" data-end=\"2412\">\n<p data-start=\"2147\" data-end=\"2412\"><strong data-start=\"2147\" data-end=\"2190\">Medial collateral ligament (MCL) sprain<\/strong>: This occurs when the knee is pushed inward (valgus stress), often from a hit to the outer knee. Symptoms include localized pain on the inner side of the knee, swelling, bruising, and difficulty bending or bearing weight.<\/p>\n<\/li>\n<\/ul>\n<h3 data-start=\"2414\" data-end=\"2432\">Other injuries<\/h3>\n<ul data-start=\"2434\" data-end=\"2664\">\n<li data-start=\"2434\" data-end=\"2493\">\n<p data-start=\"2436\" data-end=\"2493\"><strong data-start=\"2436\" data-end=\"2463\">Wrist and <a href=\"https:\/\/physioextra.ca\/en\/condition\/ankle-pain\/\">ankle<\/a> sprains<\/strong> are possible but less common.<\/p>\n<\/li>\n<li data-start=\"2494\" data-end=\"2664\">\n<p data-start=\"2496\" data-end=\"2664\"><a style=\"text-decoration: underline;\" href=\"https:\/\/physioextra.ca\/en\/condition\/concussions\/\" rel=\"noopener\"><strong data-start=\"2496\" data-end=\"2511\">Concussions<\/strong><\/a> are frequent in hockey \u2014 just like in skiing or snowboarding. (Check out our blog post: <a style=\"text-decoration: underline;\" href=\"https:\/\/physioextra.ca\/en\/health-tips\/concussions-skiing-snowboarding\/\" rel=\"noopener\"><em data-start=\"2600\" data-end=\"2663\">Concussions in Skiing and Snowboarding: Symptoms and Recovery<\/em><\/a>)<\/p>\n<\/li>\n<\/ul>\n<h2>How to reduce the risk of injury<\/h2>\n<ul>\n<li data-start=\"2915\" data-end=\"2967\"><strong><span style=\"color: #000000;\">Preventive Physiotherapy Assessment (PPA) : <\/span><\/strong><span style=\"color: #000000;\">A <a style=\"text-decoration: underline;\" href=\"https:\/\/physioextra.ca\/en\/service\/physiotherapy\/\" rel=\"noopener\">physiotherapist <\/a>can assess joint mobility, muscle strength, and neuromuscular control to spot potential issues before they cause injury. You\u2019ll receive a customized exercise program to:<\/span>\n<ul>\n<li data-start=\"3195\" data-end=\"3252\">Improve strength, mobility, and control<\/li>\n<li data-start=\"3255\" data-end=\"3289\">Prevent pain and injuries<\/li>\n<li data-start=\"3292\" data-end=\"3331\">Enhance on-ice performance<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li data-start=\"3333\" data-end=\"3359\"><span style=\"color: #000000;\"><strong>Off-Ice Training : <\/strong>A proper off-ice training routine strengthens key stabilizing muscles, boosts agility, and helps protect joints.<\/span><\/li>\n<li data-start=\"3333\" data-end=\"3359\"><span style=\"color: #00acf0;\"><span style=\"color: #000000;\"><strong>Equipment and Game Rules\u00a0:<\/strong><\/span> <span style=\"color: #000000;\">Always wear properly fitted protective gear and follow the game\u2019s rules \u2014 these are essential for safety.<\/span><\/span><\/li>\n<li data-start=\"3639\" data-end=\"3668\"><strong><span style=\"color: #000000;\">Dynamic Warm-Up : <\/span><\/strong><span style=\"color: #000000;\">Static stretching before play is now discouraged. A dynamic warm-up (like high knees, jumping jacks, or trunk rotations) is more effective at prepping your body and reducing injury risk.<\/span><\/li>\n<\/ul>\n<h2 data-start=\"3543\" data-end=\"3575\">What to do If you get injured<\/h2>\n<p data-start=\"3577\" data-end=\"3646\">Despite the best precautions, injuries can happen. Here\u2019s what to do:<\/p>\n<ul data-start=\"3648\" data-end=\"3931\">\n<li data-start=\"3648\" data-end=\"3694\">\n<p data-start=\"3650\" data-end=\"3694\"><strong data-start=\"3650\" data-end=\"3658\">Stop<\/strong> the painful activity immediately.<\/p>\n<\/li>\n<li data-start=\"3695\" data-end=\"3931\">\n<p data-start=\"3697\" data-end=\"3931\"><a style=\"text-decoration: underline;\" href=\"https:\/\/physioextra.ca\/en\/service\/physiotherapy\/\" rel=\"noopener\"><strong data-start=\"3697\" data-end=\"3722\">See a physiotherapist<\/strong><\/a> quickly for a full assessment. They\u2019ll create a treatment plan tailored to your injury and help you manage pain, avoid aggravating movements, know when to return to training, and choose the right exercises.<\/p>\n<\/li>\n<\/ul>\n<p><a style=\"text-decoration: underline;\" href=\"https:\/\/reservation.physioextra.ca\/en\/\" rel=\"noopener\">Book an appointment at a clinic near you today.<\/a><\/p>\n<p>&nbsp;<\/p>\n<hr \/>\n<p><span style=\"color: #666666;\"><strong>Sources :<\/strong><\/span><\/p>\n<ul>\n<li><span style=\"color: #666666;\">Popkin, C.A., et collab. \u00ab\u00a0Evaluation, management and prevention of lower extremity youth ice hockey injuries\u00a0\u00bb,\u00a0<em>Open Access Journal of Sports Medicine<\/em>, 2016, vol. 7, p. 167-176.<\/span><\/li>\n<li><span style=\"color: #666666;\">Wolfinger, C.R., et Davenport, T.E. \u00ab\u00a0Physical therapy management of ice hockey athletes: from the rink to the clinic and back\u00a0\u00bb,\u00a0<em>International Journal of Sports Physical Therapy<\/em>, 2016, vol. 11, n<sup>o<\/sup>\u00a03, p.\u00a0482-495.<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Most common hockey injuries In hockey, 45% to 86% of injuries are caused by player contact. Others result from overuse or sudden awkward movements. Shoulder injuries Shoulder injuries account for around 18% of all hockey [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":11819,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[566,456,540],"tags":[],"class_list":["post-12428","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-hockey-en","category-physical-health-and-sports","category-sports-en"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Preventing Common Hockey Injuries | PhysioExtra<\/title>\n<meta name=\"description\" content=\"Learn how to prevent common hockey injuries with expert tips on physiotherapy, off-ice training, and proper equipment use. 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