The most common hockey injuries we see are groin strains, low back pain, hip flexor pain, quad strains, shoulder injuries from hits and concussions. Most are muscle injuries that respond well to hands-on treatment and a smart plan to keep you on the ice. The best prevention is good hip mobility, a proper warm-up and a basic strength program a couple of times a week.
The 6 most common hockey injuries we see
1. Groin and adductor strains
This is the number one hockey injury at our Kanata clinic. You catch a rut, your leg gets pulled out to the side, and the inner thigh muscles strain. Groin strains hurt like hell, and they’re slow to come back from because those muscles work hard on every stride.
2. Low back pain
Tight hips plus hard skating is a common recipe. When the hips don’t move well, the low back picks up the slack and lets you know about it.
3. Hip flexor pain
This often shows up alongside a groin strain or low back pain. The hip flexors work hard in the skating stride and get tight and achy over a season.
4. Quad strains
Explosive starts and stops load the front of the thigh. Quad strains are common early in the season when legs aren’t ready for the work.
5. Shoulder injuries
Getting boarded or taking a big hit can sprain the shoulder. Rehab usually involves the upper back as well as the shoulder itself.
6. Concussions
Most come from a hit or a fall where the head strikes the ice. Any suspected concussion means coming off the ice that day and following a return-to-sport plan.
We see far fewer ankle sprains and wrist injuries.
Who gets hurt, and when
Most of the hockey players I see are beer league adults and competitive youth players.
Early in the season, it’s adults getting back on the ice after months off and pushing hard. They pull a muscle, or they find out their hips are stiff and their low back is screaming at them by the third period.
Later in the season, it shifts to overuse. A back that felt fine in October is achy and stiff in the morning by January. Knees stiffen up and hips get tight and sore.
Younger athletes who play year-round never get a real off-season, so small injuries don’t get a chance to heal. They turn into nagging aches. These players do well with regular maintenance care, especially through the lower body.
How we treat hockey injuries at Highlands
For most muscle injuries, treatment is a lot of soft tissue work through the hips, legs, low back and upper back. Depending on the player, that might include acupuncture or electroacupuncture through the hips, or instrument-assisted soft tissue work, which Dr. Stephanie Bonneau uses through the legs, hips and low back. Chiropractic care keeps the hips and back moving well, and we pair it with a strength plan so the injury holds up when you’re back at full speed.
Many players also stay on a maintenance schedule through the season.
Massage fits well here too. Our RMTs can do deep tissue work through the legs, and after a busy weekend of games, a lighter flush massage helps legs feel less heavy for the next skate.
Should you rest until it stops hurting?
Usually, no. If you fully rest a groin strain, you never build back the tolerance it needs for hockey, and you can end up missing the whole season. Playing through a lot of pain doesn’t let it get better either.
Our job is to find the balance: how much can you handle, and how do we keep building you up while you’re still playing? It’s hard to manage on your own, because few of us are objective about ourselves.
Every player I tell to go 70% says yes. Then the puck goes into the corner and they’re the first one there at 110%. I understand. It’s hard to go half speed when your team needs a goal and the bench will chirp you for it. That’s why training off the ice matters.
How to prevent hockey injuries
Keep your hips moving well. This is the biggest thing. Good hip mobility gives you room when a rut or a hit pulls your leg somewhere it didn’t plan to go. Warm up your hips before every skate, too.
Do a general strength program two or three times a week. For players who want to stay healthy and play a couple of times a week, any decent program covers it. Performance training for competitive players is a different conversation.
When to stop playing and get assessed
Get assessed if the pain keeps getting worse, if it comes with numbness or tingling, or if it’s affecting your sleep. We’ll make sure it’s safe to keep playing and build you up from there.
If a concussion is suspected, the player comes off the ice right away and doesn’t return that day.
FAQ
Can I keep playing hockey with a groin strain?
Often, yes, with changes. We’ll work out how much you can tolerate, treat the muscle and build its strength while you keep skating. Pain that gets worse during or after games means it’s time to pull back.
What’s the best warm-up for hockey?
Focus on your hips. Leg swings, walking lunges and 9090 hip openers for five to ten minutes before you get on the ice are enough for most players.
Is massage good for hockey players?
Yes. Deep tissue work helps tight hips and legs, and a lighter flush massage after a busy weekend of games helps legs feel fresher for the next skate.
If a groin strain, sore back or tight hips are keeping you off the ice, book an assessment with Dr. Josh Kiely or Dr. Stephanie Bonneau at our Kanata clinic.
