Common Hockey Injuries and How Physiotherapy Helps Players Recover

What are the most common hockey injuries? For most players, they are groin and hip strains, shoulder injuries from falls and contact, knee sprains, ankle injuries and concussions. Hockey combines speed, sharp edges, hard boards and repetitive skating strides, so injuries come from both sudden impacts and gradual overuse. Most soft-tissue injuries recover well with a structured rehab plan, and many can be made less likely with the right preparation.

With minor hockey and adult rec leagues back in full swing across Newmarket and York Region, now is the time to understand what the common injuries look like, how to lower your risk, and when to get help.

Why hockey is hard on the body

The skating stride asks a lot of the hips and groin. Each push-off drives the leg out to the side and back, then the inner thigh muscles have to pull it back in, over and over, at speed. Add stops, starts, tight turns, collisions and falls on hard ice, and it’s easy to see why injuries often cluster around the hips, knees, shoulders and head.

Early season is a particularly common time for muscle strains. Players often go from a summer of lighter activity straight into games before their bodies are ready for the load.

The most common hockey injuries

Groin (adductor) strains

The inner thigh muscles are among the most frequently strained muscles in hockey. Players usually feel a sharp pull or pain in the inner thigh during a stride or a quick change of direction. In a well-known study of NHL players, those whose inner-thigh strength was less than 80% of their outer-hip strength were about 17 times more likely to strain a groin muscle. That’s why strength, not just stretching, matters. We explain groin and hip flexor strains in detail in our upcoming post on the subject.

Hip flexor strains

The muscles at the front of the hip lift the leg forward during each stride. Pain at the front of the hip or top of the thigh, especially when lifting your knee, can signal a strain.

Shoulder injuries

Falls onto the shoulder and hits into the boards can cause AC joint sprains (often called shoulder separations), bruising, and sometimes dislocations. Goalies can also develop overuse shoulder pain from repeated reaching and blocking.

Knee sprains (MCL)

The ligament on the inside of the knee (the MCL) can be sprained when the knee is forced inward, for example when a skate catches in a rut or a player falls awkwardly.

Ankle injuries

Stiff skates protect the ankle from typical rolls, but “high ankle” sprains can still happen when the foot is twisted outward.

Lower back pain

The crouched skating posture and repeated rotation of shooting and passing can lead to back stiffness and pain, especially in players with tight hips.

Concussions

Concussions can happen from contact, falls or a hit to the head. Any player with a suspected concussion should stop playing right away and be assessed by a physician before returning.

Lowering your risk this season

Not every injury can be prevented, but many can be made less likely:

• Build strength before and during the season. Inner-thigh, hip, core and leg strength help the body handle skating demands.
• Warm up properly. A dynamic warm-up off the ice (leg swings, lunges, light jogging) prepares muscles better than static stretching alone.
• Ramp up gradually. If you’ve been less active over the summer, increase ice time step by step.
• Wear properly fitted equipment. Check that skates, shoulder pads and helmets fit well and are in good condition.
• Respect contact rules. In 2013, Hockey Canada removed bodychecking from peewee hockey (ages 11 to 12). Research from the University of Calgary found this led to about a 50% reduction in injuries and a 64% reduction in concussions in that age group.
• Don’t play through pain. Small strains that are ignored often become bigger ones.

How physiotherapy helps hockey players recover

A physiotherapist starts by finding out exactly what’s injured and why. Every treatment plan is then built around the player’s position, level, age and goals. Treatment often includes:

• Settling pain and swelling in the early stage with activity changes and hands-on care
• Restoring movement in stiff joints and tight muscles
• Progressive strengthening of the hips, core and legs, including exercises that mimic skating
• Correcting contributing factors, such as muscle imbalances or poor movement control
• A step-by-step return to play, progressing from off-ice work to skating, practice and then games

The goal is not just to get back on the ice, but to reduce the chance of the same injury happening again. Learn more about our approach on the physiotherapy for hockey injuries page.

Frequently asked questions

What is the most common injury in hockey?

Muscle strains, especially of the groin and hip, are among the most common. Shoulder injuries, knee sprains and concussions are also frequent, particularly in contact leagues.

How long does a groin strain take to heal in hockey?

Mild strains often improve within a few weeks, while more significant tears can take several weeks to a few months. Returning too soon is a common cause of re-injury.

Should kids see a physiotherapist after a hockey injury?

If pain lasts more than a few days, limits skating, or keeps coming back, an assessment is a good idea. Growing bodies can have different injury patterns than adults. For any suspected concussion, see a physician first.

Can you prevent hockey injuries?

You can’t prevent them all, but strength training, a proper warm-up, gradual increases in ice time and well-fitted equipment all help lower the risk.

When can I return to hockey after an injury?

When you can skate, stop, turn and shoot at full effort without pain, and your strength has returned close to your uninjured side. Your physiotherapist can guide you through each stage.

Stay on the ice this season

Hockey season is long, and small injuries have a way of adding up. If something isn’t feeling right, the team at Spectrum Physiotherapy in Newmarket can assess it and build a recovery plan around you and your season. We work with players of all ages and levels from across York Region. Contact us to learn more or book an assessment.