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

Pass (on) the Salt!

People hear the word sodium, and they think salt. Sodium is an element that is found in salt and in many foods. Canadians eat about 3400mg of sodium each day, which is more than DOUBLE the required amount. An adequate amount of sodium is anywhere from 1000-1500mg of sodium per day. The upper limit of salt intake for those 14 years of age and up is 2300mg per day. That is the highest amount of sodium that can be ingested safely without posing a health risk. For children, pregnant women and people older than 70, this limit is greatly reduced.

Excess sodium can lead to high blood pressure, increased risk of osteoporosis, stomach cancer and severity of asthma. High blood pressure is a major risk factor for stroke, heart disease and kidney disease.

It was found in a study in 2004 that over 85% of men and ~70% of women had sodium intakes exceeding the tolerable upper intake level. These high intakes were also seen in young children; where upwards of 77-93% of children exceeded the upper limits. Actual sodium consumption was probably even higher than these estimated amounts because people tend to underestimate their intake.

Many people say “Oh I don’t add salt to anything, that can’t be me”. Unfortunately, salt is already in your food, particularly anything that comes in a package. Bread, processed meats, soups, gravies, sauces, cheese, milk products, chips and salty snacks, all contribute to the salt spike.

Some benefits of sodium reduction are a decreased risk of stroke and cardiovascular disease, reduction of high blood pressure, increase in calcium and bone metabolism, decreased risk of stomach cancer and decrease in severity of asthma. Removing sodium out of the diet is a cost-effective and efficient way to reduce cardiovascular disease. In Canada, it’s been estimated that if average sodium intake is reduced by 1840mg per day, the prevalence of high blood pressure would decrease by 30%! That is a huge cost savings billions of dollars per year in health care costs.

Awareness and education of sodium intake is crucial. Even though you do not add salt in your cooking, the salt may already be there. Take a look at the labels and compare sodium levels to see what you are actually consuming. Next time you are checking calories or fat content, take a look at the sodium levels and see if it truly is a healthy option!

Resources

Health Canada-Food and Nutrition. http://www.hc-sc.gc.ca/fn-an/nutrition/sodium/index-eng.php

Helmet Time

Your brain is fragile. Very fragile. Although it’s enclosed within a rigid skull, it is still vulnerable to injury. Whether the damage is due to a direct contact or an acceleration-deceleration injury, a helmet can protect the brain by adding in an extra layer for the head. In the event of a crash, a properly fit helmet could mean the difference between life and death.

The hard, smooth outer shell works to distribute the force across the helmet and protects the helmet against sharp, penetrating objects. The inner foam is made of impact absorbing material and is made to break so that your skull doesn’t have to! As the foam compresses, it absorbs the force of the impact and lessens the force that hits your skull.

The purpose of a helmet is to minimize the amount of force transferred to the head in the event of an impact. A helmet can reduce your risk of sports injury by 30 per cent. Whether you enjoy biking, boarding, or blading in the summer or skiing, skating and sledding in the winter, pick the right helmet for the job and always wear it.

There are two basic types of helmets: single-impact and multiple-impact. It’s important to select a helmet that fits you properly and that is appropriate to the activity you’re doing. Single-impact helmets should be replaced if EVER in a crash. If the foam breaks, it is not able to protect the skull for the next crash.

Make sure you use the right helmet for the job. The type of helmet you use should be dependent on which activity you are doing. Bicycle, skiing and snowboarding helmets are designed to protect your head against a single hard impact. They should be replaced after they’ve been in one crash, even if there does not appear to be any damage. Hockey helmets are designed to withstand several impacts. Unlike a bike helmet, ski, snowboarding and hockey helmets protect the back of the head — which is especially important for winter sports.

While it may be tempting to buy a second-hand helmet or use a hand-me-down, plastic becomes brittle and weakens with age. Make sure you know the answer to two questions:

            1. Has this helmet been in a crash?

            2. Is it more than five years old?

If the answer to either of these 2 questions is yes, then do NOT purchase or use this helmet.

Also, older helmets may not meet current safety standards. Look for safety certification by CSA (Canadian Standards Association), or CPSC (Consumer Products Safety Commission).

Proper fit is just as important as choosing the right helmet. It should comfortably touch your head all the way around, and be snug enough to stay firmly in place. Your helmet should sit level on your head and ride as low as possible to protect the sides of your head.

Resources

Canadian Chiropractic Association. 2013. http://www.chiropracticcanada.ca/en-us/backs-and-health/back-care-tips/at-play/heads-up-on-helmets.aspx