Advertisement

What are common muscles injured in ice hockey?

Muscles that are commonly injured in hockey include: hip flexors, adductors (inner thigh), and lower back. To prevent injuries, it is important to have good flexibility and core strength. Use a foam roller on tight areas like the hip flexors and inner thigh. Foam rolling is a form of self-massage in which you apply pressure with a foam roller to tight areas for 30 seconds. This breaks up adhesions or "knots" in the muscle and relaxes the muscle to allow for a better static stretch. Once you have completed the foam rolling, perform static stretches for these same tight areas and hold the stretch position for 30 seconds. To perform the kneeling hip flexor stretch, place one knee on the ground and the other leg out front, similar to a lunge position with the back knee on the ground. Keep the back flat and chest up as you push your hips forward. You should feel a stretch in the hip flexor area of the leg on the same side as the knee that is on the ground. Move slowly into and out of the position and hold the stretch for 30 seconds. Make sure you activate your core by drawing-in the belly button to the spine. For the inner thigh, sit on a stability ball and extend one leg out to the side, keeping the other knee bent. Lean toward the knee that is bent, keeping the back flat until you feel the stretch in the inner thigh and hold this position for 30 seconds. Make sure you activate your core by drawing-in the belly button to the spine. To strengthen the lower back, perform the prone-iso abs and back extension exercises. To perform the prone-iso ab, lie on your stomach with the elbows under the shoulders and the forearms on the ground. Lift your body up slowly until you are in a flat back position, hold, and then return to the ground. Perform 1-2 sets of 15 slow repetitions holding at the top for 2 seconds. To perform back extensions, use a 45-degree back extension bench. Holding the hands across the chest and keeping the back flat, lower your body by bending at the hips. Maintain the flat back position until you are parallel to the ground. Hold for 2 seconds in this position and then return to the starting position over a period of 3 seconds using the glutes and hamstrings. Perform 1-2 sets of 15 slow repetitions holding at the top for 2 seconds.

Continue Learning about Sports Injuries

Bike Riding for Your Health: Separating Fact From Fiction
Bike Riding for Your Health: Separating Fact From Fiction
When Miguel Induráin won the Tour de France five times from 1991 to 1995, he may not have had fatherhood on his mind (getting over those Pyrenees was ...
Read More
Ways to Prevent Sports Injuries in Kids and Teens
Ways to Prevent Sports Injuries in Kids and Teens
What do football Hall-of-Fame running back Jim Brown, baseball Hall-of-Fame pitcher Sandy Kofax and NBA championship player and coach Pat Riley have i...
Read More
What are the warning signs of tennis elbow?
St Francis Medical CenterSt Francis Medical Center
A warning sign of tennis elbow is pain on the outer part of the elbow. This pain can occur when you ...
More Answers
Are women at a higher risk than men for certain sports injuries?
Jennifer A. Baima, MDJennifer A. Baima, MD
Yes. We all know about how women get osteoporosis from not getting enough exercise or calcium with v...
More Answers

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.