Hockey goalies are the backbone of their teams, facing high-intensity plays that demand sharp reflexes and unmatched agility. However, their unique position makes them prone to specific injuries, including groin strains, hip injuries, and lower back pain. By prioritizing injury prevention, goalies can stay healthy and perform at their best all season long. Here’s how.
Common Injuries Hockey Goalies Face
Goalies often execute explosive lateral movements, prolonged squatting positions, and sudden changes in direction—all of which place immense stress on their lower bodies. In a cohort study, 69% of ice hockey goalies experienced hip and groin problems during a single competitive season.1 The most common injuries include:
- Hip Injuries: Repeated hip rotation and extreme flexibility requirements increase the risk of hip impingement or labral tears.
- Groin Strains: Quick lateral slides in the butterfly position can overextend the adductors, leading to painful groin strains.
- Lower Back Pain: Constant crouching and arching strain the spine, leading to chronic discomfort or acute injuries.
Warm-Up and Stretching: Your First Line of Defense
An effective warm-up is essential for preparing the muscles and joints for the game. Incorporate the following into your routine:
- Dynamic Stretches: Leg swings, lunges with a twist, and arm circles boost blood flow and improve mobility.
- Hip Flexor Stretches: Loosen tight hip flexors with kneeling lunges and pigeon pose stretches.
- Groin Mobility: Side lunges and butterfly stretches reduce the risk of strains during lateral movements.
Strengthening Key Areas for Injury Prevention
Building strength in the lower body and core helps withstand the physical demands of goaltending. Focus on these exercises:
- Plank Variations: Strengthens your core to support lower back stability.
- Lateral Band Walks: Activates the glutes and improves lateral movement control.
- Deadlifts: Targets the posterior chain, including the glutes, hamstrings, and lower back, which are crucial for explosive movements and stability in the net.
Focus on Flexibility and Recovery
Flexibility is crucial for maintaining a wide range of motion. Add yoga or Pilates to your routine for improved flexibility and balance. Post-game recovery with foam rolling and massage therapy can also alleviate muscle tightness.
Proper Technique and Equipment Fit
Finally, practicing proper goaltending techniques and ensuring your equipment fits correctly are critical for avoiding injuries. Ill-fitting pads or gloves can compromise your movements and lead to unnecessary strain.
By staying proactive with conditioning, stretching, and recovery, hockey goalies can protect themselves from common injuries while continuing to dominate in the crease. Remember, the best save is the one where you keep yourself safe!
AUTHOR: Vincent K. McInerney, MD, is Board Certified by the American Board of Orthopaedic Surgery and a Fellow of the American Academy of Orthopaedic Surgeons (AAOS). He is currently the longest standing committee chairman of the Medical Society of New Jersey's (MSNJ) Committee on Medical Aspects of Sports. He has served as team physician and medical coordinator for the United States Olympic Team Handball Federation, Colorado Springs, Colorado. Dr. McInerney has received the Physician of the Year Award for the Eastern Athletic Trainers Association, Physician of the Year for the Passaic County Medical Society, Educator of the Year Award at Seton Hall University, an active member of the Harvard Medical Alumni Association.
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