Hockey Stretches

Before You Start

1.     Invest in equipment, sticks and skates that suit your height and size

2.     Wear your helmet! Make sure the cage, shield or visor is properly secured

3.     Sharpen your skates regularly

4.     Repair or replace damaged or broken equipment especially safety equipment!

If you are new to the game, get checked by a health professional, such as a chiropractor, to make sure it’s an appropriate fitness activity for you. If you are a regular player, routine chiropractic check-ups can help optimize your muscle and joint function and deal with stiffness and soreness before they sideline you.

Remember

• Always warm-up before pre-game stretches (don’t stretch a cold muscle!)
• Don’t stretch too far. Be comfortable with each stretch
• Don’t bounce when stretching.
• If you experience pain that lasts longer than your usual post-game soreness, ice the area and consult a chiropractor.

Pre-Game Stretches

1. Hamstring Stretch

Lay on your back, bend one knee and bring the leg towards your chest. Hold the back of the thigh with both hands and straighten the knee as much as you can by raising your foot towards the ceiling. Hold the stretch for one second, then bend the knee and straighten again. Repeat 20 times on each leg.

2. Groin Stretch

Stand with your feet slightly wider apart than your shoulders. Bend your knees. Shift your weight to the right leg. Reach down and across your body with your left hand to touch your right foot. Then shift your weight to the left leg and repeat the opposite on this side. Repeat 10 times on each side.

3. Hip Flexor Stretch

Stand with your feet shoulder-width apart. Step forward with your right foot into a lunge position. Your right knee should be directly over the toes of your right foot. Keep your left leg and your back straight. Hold for one second and repeat 10 times on each side.

Injury Check!

If you are injured during practice or a game, don’t try to play through it. Put ice on the injured area for periods of 15-20 minutes.

If you hit your head, be aware of signs of concussion:

• Dizziness
• Blurred vision
• Problems with your co-ordination or balance
• Difficulty remembering team mates’ names or the plays
• ANY loss of consciousness

If you think you suffered a concussion, have neck or back pain, or experience tingling or numbness, get examined by a health care professional immediately.

Resources

Canadian Chiropractic Association. 2013. http://www.chiropracticcanada.ca/en-us/backs-and-health/back-care-tips/at-play/hockey-stretches.aspx