Field hockey: returning after an injury

Risks and order of return

The bent position, sprints and hits load the back, hamstrings, adductors and hips; resume with slow passes, no powerful hits or sprints.

Field hockey: the bent-over position loads the back. Start with short dribbling sessions, then sprints, hard hits and matches.

Bringing the movement back in four stages

1. 1

   Light running and stick handling alone, no fast ball.

2. 2

   Passes and ball carrying in pairs, low intensity, no duels.

3. 3

   Team training without contact, changes of direction, reduced hitting.

4. 4

   Powerful hits, duels, sprints, then matches.

Common injuries in this sport

• Lower back (lumbar)Straighten between actions, work the glutes and avoid staying bent over for long.
• HamstringsAccelerations come last; build up progressively.
• Adductors and groinAvoid sharp changes of direction and wide strides at first.

Preparation exercises

• Forearm plank

  On forearms and knees (later toes), body aligned, hold 20 to 30 seconds without sagging the back.

  To start: 3 holds of 20 seconds, every other day.

  Variations, mistakes and progression

  Easier

  On your knees, or hands on a table.

  Harder

  On your feet, then lifting one foot for a few seconds.

  Common mistakes

  • Hips too high or lower back sagging.
  • Holding your breath.

  Moving on

  When you can hold 45 seconds on your feet, body aligned.

• Glute bridge

  Lying on your back, knees bent, lift the hips squeezing the buttocks, hold 2 seconds, lower slowly. Later: on one leg.

  To start: 3 sets of 12, 2 seconds at the top, every other day.

  Variations, mistakes and progression

  Easier

  Smaller range, feet closer to the buttocks.

  Harder

  On one leg, then with your shoulders on a sofa.

  Common mistakes

  • Arching the lower back instead of squeezing the glutes.
  • Letting the knees drift apart or together.

  Moving on

  When 3 × 12 on one leg is easy, with the pelvis staying level.

• Squeeze ball between knees

  Lying with knees bent, squeeze a ball or cushion between the knees, hold 5 seconds. 10 repetitions.

  To start: 10 squeezes of 5 seconds, once a day.

  Variations, mistakes and progression

  Easier

  Squeeze at half strength.

  Harder

  10-second holds, then with the ball between the ankles, legs straight.

  Common mistakes

  • Lifting the buttocks off the floor.
  • Squeezing suddenly: build up force gradually.

  Moving on

  When you can squeeze hard for 10 seconds with no groin discomfort.

• Sliding hamstring curl

  Lying on your back, heels on a towel on the floor, hips lifted: slide the heels towards the buttocks then return slowly.

  To start: 3 sets of 8, 3 seconds on the way back, every other day.

  Variations, mistakes and progression

  Easier

  Pelvis on the floor, smaller range.

  Harder

  On one leg, or keeping the pelvis lifted for the whole set.

  Common mistakes

  • Letting the pelvis drop during the movement.
  • Going fast on the way back.

  Moving on

  When 3 × 10 on one leg is easy and cramp-free.

• Slow forward lunge

  Take a big step forward, lower the back knee towards the floor pain-free, front knee in line with the foot, then rise. Build the range gradually.

  To start: 3 sets of 8 per leg, every other day.

  Variations, mistakes and progression

  Easier

  Smaller range, one hand on a chair.

  Harder

  Lower, then with weights in your hands.

  Common mistakes

  • Front knee caving in.
  • Leaning the trunk forward.

  Moving on

  When 3 × 10 is clean and causes no discomfort the next day.

• Band wood chop

  Band anchored high to one side, arms almost straight: pull diagonally down towards the opposite hip, turning your chest and pivoting on the back foot, then return slowly.

  To start: 3 sets of 10 per side, 3 seconds back, every other day.

  Variations, mistakes and progression

  Easier

  Lighter band, small rotation, feet fixed.

  Harder

  Stronger band, faster on the way down (always slow on the way back), then from low to high.

  Common mistakes

  • Pulling with the arms without turning the hips.
  • Rounding the back at the end of the movement.

  Moving on

  When 3 × 12 is easy with no back or shoulder pain the next day: bring back your sport’s movement at reduced speed.

The doses are starting points. Stay at 2 out of 10 discomfort at most, during and the next day; otherwise switch to the easier version or go back to the previous exercise.

Equipment and set-up

• A stick of the right length to keep the back less bent.
• Shin guards, mouthguard and suitable shoes.
• A pitch in good condition, watered or artificial.