Ice hockey: returning after an injury

Risks and order of return

Skating, lateral pushes and contact load adductors, hips, knees and shoulders; resume with free skating, no contact, then puck drills, and games last.

Ice hockey: free skating first, then stops and starts. Shots, contact and matches come last; the adductors work hard.

Bringing the movement back in four stages

1. 1

   Slow skating and puck handling alone, with protective gear, no contact.

2. 2

   Passes and shots in pairs, low speed, no body checking.

3. 3

   Team training without contact, turns and stops, moderate speed.

4. 4

   Body checking, sprints on the ice, powerful shots, then matches.

Common injuries in this sport

• Adductors and groinReduce the push range and do slow pushes before explosive starts.
• Hip and gluteus medius (tendinopathy)Alternate support legs, work the glutes and avoid sharp stops at first.
• Shoulder (rotator cuff)Avoid contact, checking and powerful shots before the last stage.

Preparation exercises

• 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.

• Short Copenhagen plank

  advanced

  On your side with the top knee on a bench, lift the pelvis and hold 10 to 20 seconds. Short version before the long version.

  To start: 3 holds of 10 to 15 seconds per side, twice a week.

  Variations, mistakes and progression

  Easier

  Knee on the bench (short version), 10-second holds.

  Harder

  Foot on the bench, leg straight (long version), then small up-and-down movements.

  Common mistakes

  • Letting the pelvis tilt back.
  • Moving to the long version too early.

  Moving on

  When you can hold 30 seconds in the short version with no groin discomfort the next day.

• Slow lateral lunge

  advanced

  Take a big step sideways, bend the leading leg, chest up, then return. Build the range gradually.

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

  Variations, mistakes and progression

  Easier

  Small step and little bend, one hand on a chair back.

  Harder

  Bigger step, then holding a weight against your chest.

  Common mistakes

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

  Moving on

  When 3 × 10 is easy with a big step and no discomfort in the inner thigh.

• Clamshell

  Lying on your side, knees bent, feet together: open the top knee without moving the pelvis. Add a band later.

  To start: 3 sets of 15 per side, every other day.

  Variations, mistakes and progression

  Easier

  Smaller opening, no band.

  Harder

  Band around the thighs, then a 2-second hold at the top.

  Common mistakes

  • Rolling the pelvis back to open wider.
  • Going fast and feeling it in the back rather than the buttock.

  Moving on

  When 3 × 20 with a band is easy: move on to the side plank or band walks.

• 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.

• Skater hops

  advanced

  On one leg, hop sideways onto the other foot and land softly, knee bent and in line, hold 2 seconds, then go back the other way. Advanced exercise.

  To start: 3 sets of 6 hops (3 per side), twice a week, after a warm-up.

  Variations, mistakes and progression

  Easier

  Side step without a hop, holding your balance for 2 seconds each time.

  Harder

  Longer hops, then linked without a pause.

  Common mistakes

  • Landing with a straight leg.
  • Letting the knee drift inwards on landing.

  Moving on

  When 3 × 8 hops are stable and cause no discomfort the next day, equally on both sides.

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

• Skates properly sharpened and fitted, pain-free.
• Helmet, mouthguard and protection required by your club.
• An off-ice warm-up before skating fast.