Prevent Common Hockey Injuries With Physical Therapy Exercises

Hockey is fast, physical, and demanding. Hits happen. Falls happen. And injuries are part of the game.

But here’s the good news: many common hockey injuries can be prevented or reduced with the right strength training, mobility work, and physical therapy.

Whether you’re a youth player, adult league skater, or goalie, preparing your body matters. And if you do get hurt, the right physical therapy plan can help you recover faster and get back on the ice safely.

At Body Solutions Physical Therapy in Draper, Utah, we work with athletes to prevent injuries, treat pain, and build strength specific to their sport—including hockey.

Why Hockey Players Get Injured So Often

Hockey combines speed, contact, sharp turns, and awkward body positions. Players skate at full speed, stop suddenly, twist, collide, and fall. Over time, this puts stress on the joints, muscles, and spine.

Injuries also vary by position. Forwards, defensemen, and goalies all move differently and face different risks.

Let’s break down the most common hockey injuries and how physical therapy can help.

Head and Neck Injuries

Concussions and Head Injuries

Concussions are one of the most serious risks in hockey. They happen when the brain moves inside the skull after a hit or fall. Symptoms can include:

• Headaches

• Dizziness

• Confusion

• Sensitivity to light

Multiple concussions can cause long-term issues, so proper recovery is critical.

Prevention tips:

• Always wear a properly fitted helmet and mouthguard

• Stay aware of your surroundings on the ice

• Strengthen your neck muscles to help absorb impact

Neck Injuries

Neck strains and sprains are common from whiplash or getting hit into the boards. In rare but serious cases, neck injuries can involve the spine.

If you ever suspect a neck injury,don’t moveand get medical help right away.

Once cleared, physical therapy focuses on:

• Restoring neck strength

• Improving mobility

• Reducing stiffness and pain

Upper Body Injuries (Shoulders, Elbows, Back, Wrists)

Shoulder Injuries

Falls and collisions often lead to:

• Separated shoulders

• Broken collarbones

Physical therapy helps restore shoulder strength and range of motion after injury and reduces the risk of re-injury.

Elbow Injuries

Common elbow issues include bruises, sprains, and bursitis from repeated impact.

Tip:Well-fitted elbow pads matter. Loose pads don’t protect you when you need them.

Back Injuries

Hockey puts constant strain on the lower back. Twisting, checking, and skating posture can lead to:

• Muscle strains

• Back spasms

• Chronic low back pain

Strong core muscles are your best defense.

Physical therapy focuses on core stability, flexibility, and movement control.

Wrist Injuries

Wrist injuries often happen during falls, especially for newer players who instinctively reach out to catch themselves.

Learning how to fall safely and strengthening the wrists can help reduce risk.

Lower Body Injuries (Hips, Knees, Ankles)

Ankle Injuries

Quick stops and sharp turns can lead to ankle sprains or fractures.

Prevention includes:

• Ankle strengthening

• Balance training

• Proper warm-ups

Knee Injuries

Hockey players commonly injure knee ligaments, including:

• MCL injuries

• ACL injuries

Any knee injury should be evaluated by a medical professional or physical therapist.

Hip and Groin Injuries

Skating places heavy demands on the hips and groin. Tight or weak muscles can lead to strains and long-term pain.

Physical therapy improves hip strength, flexibility, and control—key for powerful skating.

Goalie-Specific Hockey Injuries

Goalies face unique risks due to repeated kneeling, twisting, and lateral movement.

Common Goalie Injuries

• Knee pain and ligament injuries

• Hip flexor strains

• Labral tears

The “butterfly” position puts high stress on the hips and knees, making proper conditioning essential.

Best Exercises for Hockey Goalies

Before starting any program, it’s smart to work with a physical therapist. At Body Solutions PT, we tailor programs to your position and body.

Common goalie-friendly exercises include:

• Squats: Build leg and core strength

• Single-leg squats: Improve balance and joint control

• Lunges (especially lateral lunges): Strengthen hips and groin

• Side-to-side bounds: Improve lateral power and stability

Hockey Strength and Conditioning Exercises

Lower Body

• Squats

• Deadlifts

• Lateral lunges

Core

• Hang cleans (for explosive power)

• Core stability exercises

Ankles

• Jump rope

• Single-leg balance drills

Wrists and Upper Body

• Bench press

• Stick-handling drills with a ball

Agility and Conditioning for Hockey Players

Strength alone isn’t enough. Hockey demands speed and endurance.

Helpful training includes:

• Stretching (especially hips and groin)

• Sprints (on or off ice)

• Jump training (box jumps, jump squats)

• Lateral bounds

Hockey Exercises for Beginners

If you’re new to hockey, start simple:

• Learn proper skating mechanics

• Practice starting, stopping, and turning

• Build puck-handling skills gradually

• Focus on conditioning and flexibility

Don’t rush. Solid fundamentals reduce injury risk later.

How Physical Therapy Helps Hockey Players

Physical therapy isn’t just for rehab. It helps with:

• Injury prevention

• Faster recovery

• Better performance

• Long-term joint health

At Body Solutions Physical Therapy in Draper, Utah, we evaluate how you move and build a plan around your sport, position, and goals.

Ready to Stay Healthy and Strong This Hockey Season?

If you’re dealing with pain, coming back from an injury, or want to prevent problems before they start, Body Solutions PT can help.

We offer:

• Hockey-specific physical therapy

• Strength and conditioning programs

• One-on-one care tailored to you

Body Solutions Physical Therapy – Draper, Utah

Schedule your appointment today and get back on the ice with confidence.

Your body is your biggest asset. Let’s keep it that way.