Ice hockey is a thrilling, high-speed sport. But it’s also a contact sport, and that can lead to pain and injury…especially for your feet and ankles. Want to prevent the most common ice hockey injuries? Stick with us as your sports injury podiatrist in Powder Springs shares top tips for avoiding injuries—and how to find relief if you do get hurt on the ice.
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The Most Common Ice Hockey Injurie
Ice hockey injuries are common for two reasons: the speed at which the game is played, and the emphasis placed on contact between players. Factor in the unforgiving, icy experience and the razor-sharp blades on your skates and you’ve got a recipe for injury disaster.
Some of the most common ice hockey injuries we see in our Powder Springs podiatry practice include:
- Sprains, strains, and tears, especially in the ankles, which are very vulnerable to the fast direction changes necessary in the sport, not to mention the big hits and frequent falls.
- Traumatic fractures of the foot and ankle.
- Inflammatory injuries such as plantar fasciitis and Achilles tendonitis.
Of course, the severity and type of injury suffered on the ice depends on the position you play and the competitiveness of the league, along with your age and restrictions that may be placed on checking during the game.
Younger players are often better protected from contact injuries because wearing protective gear is enforced in their game play. However, these little athletes are likely to be shakier on the ice, and less aware of their surroundings. As such, injuries relating to falls or contact with skate blades may be more common. Conversely, older players are more likely to deal with fractures and other impact injuries. And that’s because they skate faster and hit harder when playing on the ice.
Injury Prevention: Get the Right Gear
If you want to prevent the most common ice hockey injuries, wearing your protective gear is non-negotiable. You must also ensure that everything fits well and is in good condition—not old or worn out. In addition to the typical hockey gear—helmets; face masks; pads for your chest, elbows, and shoulders; mouth, leg, and shin guards; and groin protection for male athletes—it’s crucial to make sure that your ice skates fit properly. Otherwise, you’ll quickly understand why your feet hurt after ice skating, and what you can do about it. Poorly fitted skates increase your risk for heel pain, Achilles tendon issues, and other overuse injuries.
Train Like a Pro
Another key to preventing the most common ice hockey injuries is to train with care. Be sure to warm up before a game and cool down afterward. And don’t think that playing ice hockey is the only workout you need. Instead, engage in cross-training that includes strength workouts, to help support and build the muscles you need to play hockey—without pain or injury.
A Proper Ice Hockey Warm Up
Whether you’re gearing up for practice or a game, you still need to engage in an active warmup prior to hitting the ice. Start before getting into your gear, engaging in dynamic stretches or a slow jog. Then, once you’re on the ice, take a few slow circles around the rink, then try some less intense skating drills before hitting full speed. By doing so, you can get blood flowing to your muscles and joints, preparing them for the activity to come, improving your joint range of motion and reducing your risk for sports injuries during game play.
Cool Downs to Prevent Common Ice Hockey Injuries
Before you get off the ice, take a few slow laps on the ice to prevent getting dizzy when you get off the ice. And, once you are back on unfrozen land, engage in more stretching—especially focusing on your calves and hamstrings—to prevent sore muscles the next day and injuries down the road.
Cross-Train
Ice hockey players can benefit from regular strength training: not only will it give you the muscles needed to withstand the game’s hard hits, it can boost your coordination and balance, helping you stay on your feet and reducing your risk for falls, strains and sprains.
Treating Sports Injuries in Powder Springs
While proper gear and training can protect you from many of the more common ice hockey injuries, high-contact sports will inevitably lead to some form of discomfort at one point in your career. And, when that happens to you, instead of getting frustrated, this is what we want you to do. First, stop training immediately—you can’t skate through the pain without worsening an existing injury.
