Whether you or your child is an ice hockey player, it’s very important to focus on safety before, during and after game play. Otherwise, this high-contact sport can lead to ice hockey injuries, many of which could impact your ankles, feet or toes. Want to train and play without the pain? Check out these ice hockey training tips from Dr. Evan Merrill, Dr. Devin Dimond and Dr. Chase Christensen, your sports podiatrists in Southern Oregon.
Ice Hockey Injuries of the Foot and Ankle ![A faceoff between two ice hockey players]()
Why do so many ice hockey players suffer sports injuries? First, the sport is played on ice, a hard and unforgiving surface. So, if you fall on the ice, you’re more likely to suffer an acute injury like a bone break. Next, the sport is played at high speeds, wearing skates with thin blades to cut across that slippery ice. As such, falls are more likely. Finally, add in the fact that players are expected to check and be checked, and you begin to understand why we see plenty of ice hockey injuries in our Medford podiatry practice.
But what kind of injuries do ice hockey players tend to experience? Often, we see:
- Sprained ankles, often due to the twisting or overstretching of ligaments during quick directional changes.
- Fractured ankles are also common.
- Foot pain when ice skates hurt your feet.
- Heel pain and Achilles tendon pain due to overuse injuries.
Now, while the nature of the sport increases your risk for these concerns, we can help prevent ice hockey injuries with better training and better gear for your games.
Preventing Injury with Better Ice Hockey Gear
It’s not enough to wear padding and a helmet when you play ice hockey—you have to make sure that your gear is in good condition and fits you properly. The same is true of your skates—make sure they fit well and that you lace them firmly but comfortably. And, if you need additional support in your street shoes, you should also wear custom orthotics in your ice skates to help prevent pain and to optimize your athletic performance.
Better Training for Hockey Players
In order to further protect yourself from ice hockey injuries, you’ll need to focus carefully on your training. Always take the time to warm up properly; start with dynamic, not static stretches, before you gear up and step on the ice. Once you’re in your gear and skates, take a few slow warm-up laps around the rink, helping to get the blood flowing to your muscles and joints. These steps will improve your range of motion while helping reduce your risk for injury.
After an intense practice or a game, it’s important to slowly lap the rink again before getting off the ice—this helps gently slow the rate of your heart, so you don’t get dizzy. Once you’ve taken off your skates and the rest of your hockey gear, it’s time to stretch out your calves, quads and hamstrings. This will help take pressure off your plantar fascia and Achilles tendon, helping prevent heel pain and tendinitis.
Cross training is also important when it comes to protecting yourself from injuries. Hockey players should focus on strength training to build up the muscles that support their skating sessions. But they should also focus on balance and coordination work, since this can help prevent falls on the ice, further reducing your risk for injuries in the game.
Treatment for Southern Oregon Ice Hockey Injuries
While care and prevention can reduce your risk, some sports injuries are simply not avoidable. So, whether you develop an overuse injury or suffer an acute injury during game play, we’re here to help diagnose and treat the cause of your pain.
But how can you tell when it’s time to see a doctor? Here’s a general rule of thumb: any pain that doesn’t improve after one or two days of rest could be a sign of injury. As such, if you notice any kind of pain or swelling when you’re playing ice hockey or after you get off the ice, immediately stop training, take a rest and ice and elevate the affected foot whenever possible. If your pain does not resolve, it’s time to come into the office to be screened for an injury. (You can call us at 541-776-3338 or follow this link to make an appointment.) When you come in for your visit, we can provide x-rays and other screenings to determine the cause of your discomfort. Then, once you’ve got an accurate diagnosis, we can craft a personalized recovery plan to get you back in the game as quickly—and safely—as possible!