Common Hockey Injuries & How Physical Therapy Helps Recovery

Hockey is an intense, high-contact sport that demands speed, agility, and strength. Sudden stops, high-speed collisions, and repetitive movements can increase injury risk.

Recovering properly and taking steps to prevent  future hockey injuries can be just as important as skill development. Physical therapy plays an important role in helping hockey players recover from injury, rebuild strength, and improve mobility so they can return to play even stronger.

Why Hockey Players Are Prone to Injuries

Hockey challenges the body in ways few other sports do:

• High-impact collisions from checks and falls can create joint and muscle trauma.
• Repetitive motion injuries from skating, shooting, and passing can place stress on the hips, knees, and shoulders.
• Muscle imbalances and mobility limitations increase the risk of impaired movement mechanics and compensations.
• Sudden stops and quick directional changes can challenge hip,  ankle, and core stability.

Recognizing these risks allows players, coaches, and parents to take proactive steps in hockey injury prevention and safe rehabilitation.

The Most Common Hockey Injuries And Their Causes

Shoulder Injuries 

Shoulder injuries are among the most common in hockey, as players frequently endure high-impact collisions, falls, and forceful contact with the boards. The shoulder is particularly vulnerable because of its wide range of motion and reliance on soft tissue stability, making it more susceptible to damage when exposed to excessive force.

Some of the most frequent shoulder injuries in hockey players include:

• AC Joint Sprains – Occur when a player falls onto the shoulder or absorbs a direct hit, causing pain and instability at the top of the shoulder.

   

• Shoulder Dislocations – Result from high-impact body checks or awkward falls, forcing the shoulder out of the socket. Dislocations can stretch or tear ligaments, leading to chronic instability if not properly treated.

   

• Rotator Cuff Strains & Tears – Develop over time due to repetitive stick handling, slap shots, and passing motions. This can lead to pain, weakness, and limited range of motion, especially when raising the arm.

   

• Labral Tears – Caused by forceful impacts or repetitive overuse, affecting the cartilage around the shoulder socket and contributing to pain, catching sensations, and reduced mobility.

Knee Injuries 

According to the National Strength and Conditioning Association, roughly 30-45% of ice hockey injuries are to the lower body with the most common problem area being the knee. Hockey places considerable stress on the knees, as players frequently perform quick stops, pivots, and high-impact movements while skating. 

Between rapid changes in direction, player collisions, and strength and power requirements, knee injuries are common among hockey athletes. Some of the most frequently seen knee injuries include:

• MCL Sprains – The medial collateral ligament (MCL) helps stabilize the knee but is vulnerable to injury when a player experiences a sudden blow to the outer knee or a loaded twisting motion. These injuries often occur when a player is checked into the boards or lands improperly after a fall.

   

• Meniscus Tears – The meniscus acts as a shock absorber between the femur and tibia. Sharp turns, sudden stops, or deep knee bends can cause the cartilage to tear, leading to swelling, pain, and limited knee mobility.

   

• Patellar Tendinitis (“Jumper’s Knee”) – The repetitive stress of skating, particularly from forceful push-offs and deep knee bends, can lead to inflammation of the patellar tendon, causing pain just below the kneecap.

Knee injuries can impact a player’s ability to skate, shoot, and maintain balance on the ice. Without proper rehabilitation, these conditions can lead to chronic instability or long-term mobility issues.

Hip and Groin Injuries

Hip and groin injuries are unfortunately another common hockey-related injury. The hip plays a crucial role in skating mechanics, providing power, balance, and stability as players glide across the ice. However, the repetitive stride motion and extreme ranges of movement required in hockey can lead to hip overuse injuries, muscle strains, and structural damage over time.

Common hip and groin injuries in hockey players include:

• Hip Labral Tears – The labrum is a ring of cartilage that lines the hip socket, helping to stabilize the joint. Repeated forceful skating strides, quick pivots, and sudden stops can cause the labrum to tear, leading to hip pain, stiffness, and a catching sensation when moving the leg.
  
  
• Groin Strains – Groin muscles are heavily engaged during lateral movements and quick accelerations in hockey. Overstretching or sudden force can strain these muscles, resulting in sharp pain and restricted leg movement.
  
  
• Femoroacetabular Impingement (FAI) – This condition occurs when extra bone growth around the hip socket causes abnormal joint contact, leading to pain and stiffness, particularly when skating or taking long strides. FAI is commonly seen in hockey players due to the deep hip flexion required for skating posture.

Since hip mobility and strength directly impact skating performance, unaddressed hip injuries can reduce speed, power, and agility on the ice. Early intervention is crucial to prevent long-term hip dysfunction and allow players to return to full performance safely.

How Physical Therapy Helps Hockey Players Recover & Prevent Injuries

Manual Therapy

Manual therapy techniques are crucial when working to restore movement, reduce pain, and improve muscle function after an injury. It is common for hockey players to develop tight, restricted muscles and joint stiffness from repeated impacts, falls, and overuse. A hands-on approach helps release tension, break down scar tissue, and improve circulation for faster healing.

Myofascial Release & Soft Tissue Mobilization

Myofascial release works by targeting restricted connective tissue surrounding muscles, or fascia, to improve movement and flexibility. This technique is especially beneficial for players suffering from IT band syndrome, hip mobility restrictions, and chronic muscle tightness from repetitive skating motions.

Fascial Counterstrain 

Fascial Counterstrain is a gentle, hands-on therapy that targets neuromuscular dysfunctions, muscle spasms, and fascial restrictions. This method helps release strain patterns deep within the body and is particularly effective for chronic pain, muscle imbalances, strains/tears, and post-injury stiffness.

Joint Mobilization & Stretching

For hockey players recovering from shoulder, knee, or hip injuries, joint mobilization and stretching techniques restore normal movement patterns and prevent stiffness. These treatments help players regain range of motion without pain, reducing their risk of long-term mobility limitations.

Hockey-Specific Strength Training

Strength and flexibility training is a key component of injury prevention and rehabilitation for hockey players. Developing a strong, balanced body allows athletes to generate power, stabilize joints, and absorb impact without risking injury. Physical therapy integrates hockey-specific strength exercises that target key muscle groups involved in skating, checking, and recovery movements.

For athletes looking to improve their game and reduce the risk of hockey injuries, a well-rounded routine may contain some, if not all, of the following:

Upper Body & Shoulder Stability

• Scapular Stabilization Drills – Prevents shoulder instability and improves overhead movement control.
• Plank & Push-Up Variations – Develops shoulder strength and endurance, reducing the impact of checks and falls.

Lower Body Strength & Stability

• Single Leg Squats – Improves single leg stability when passing and shooting and strengthens quads, hamstrings, and glutes.
• Lateral Band Walks – Activates glute medius and hip stabilizers, key muscles for balance and lateral skating power.
• Nordic Hamstring Curls – Builds eccentric hamstring strength, reducing the risk of hamstring strains and knee injuries.

Core Strength & Rotational Power

• Dead Bugs & Pallof Press – Strengthen the deep core muscles, improving posture and balance on the ice.
• Medicine Ball Rotational Throws – Enhances explosive rotational power, crucial for shooting and passing strength.

Please remember it is best to consult with a healthcare professional whom you trust to offer you individualized care and advice before relying on a single routine to reduce the risk of hockey-related injuries.

Why Choose Athletic Advantage for Hockey Injury Recovery?

Recovering from a hockey injury takes more than just rest. At Athletic Advantage, our sports physical therapy specialists create customized treatment plans that address each player’s unique needs, position, and movement patterns. Rather than following a one-size-fits-all approach, we focus on hands-on manual therapy, strength training, and movement retraining to ensure a safe, effective recovery.

We work with athletes at all levels, helping them heal faster, improve strength, and return to play at full capacity. Our approach is centered on long-term durability, ensuring that athletes build resilience and reduce their risk of future injuries. Read our patient success stories to see how our approach has helped others through a focus on individualized care and recovery.

Start Your Recovery Today and Get Back In The Game

Hockey is demanding, but injuries don’t have to keep you sidelined. Whether you’re recovering from an injury or looking to improve your strength and mobility, physical therapy can help you stay competitive and pain-free throughout the season. Contact us today and take the first step toward a stronger, more resilient return to the ice.

Frequently Asked Questions About Hockey Injuries & Physical Therapy

How Does Physical Therapy Help Hockey Players Recover from Injuries?

Physical therapy helps hockey players regain strength, mobility, and stability after an injury by focusing on targeted rehabilitation exercises, manual therapy, and movement retraining. A structured PT program helps players reduce pain, restore function, and safely return to the ice without risking further injury.

What Are Some of the Most Common Overuse Injuries in Hockey Players?

• Hip Impingement/Labrum Injuries
• Groin Strains
• Patellar Tendinitis (Jumper’s Knee)
• Lower Back Pain
• Shoulder Impingement & Rotator Cuff Strains
• Elbow and Wrist Tendinitis

How Long Does It Take to Recover from a Hockey Injury?

A structured rehabilitation plan, guided by a physical therapist, can make the transition to a full recovery and safe return to play more streamlined. Factors that influence recovery include:

• Injury severity – Minor strains can heal quickly, while tendon, ligament, or cartilage damage may require extended rehabilitation.

   

• Type of treatment required – Some injuries respond well to conservative physical therapy, while others may necessitate surgery followed by rehab.

   

• Individual progress & consistency in therapy – Athletes who follow personalized rehab programs, strength training, and movement retraining tend to recover more efficiently.

Each case is unique, and our physical therapists will tailor recovery programs to restore strength, mobility, and function based on the athlete’s specific needs.

What Are the Signs That a Hockey Injury Needs Physical Therapy?

• Pain that lasts more than a few days – Minor soreness is normal, but lingering pain after practices or games may indicate an underlying issue.

   

• Swelling or stiffness that limits movement – Inflammation due to injury can result in difficulty bending the knee, raising the arm, or rotating the hips.

   

• Recurring injuries – If the same muscle strain, knee sprain, or hip pain keeps coming back, it could mean there’s an underlying imbalance that needs correction.

   

• Pain with skating, shooting, or checking – If an injury limits your ability to play effectively, physical therapy can restore strength, mobility, and mechanics.

   

• Numbness, tingling, or weakness – These symptoms could point to nerve compression, muscle imbalances, or joint instability that require professional assessment.

A physical therapist can assess the injury, identify imbalances, and create a personalized recovery plan to get players back on the ice safely. Early treatment helps prevent chronic issues and reduces the risk of reinjury.