Important components of injury prevention include working to promote strength, endurance, flexibility, coordination/balance; doing warm up exercises, having equipment that fits properly and in certain situations, having skilled medical/training support available. The more optimal the levels of these elements are, the less likely injury will occur and if they do, they will be more likely to be less severe with quicker recovery. In any hockey condition program, specific attention should be paid to vulnerable areas such as the knees, groin and shoulders. Back/trunk/core strength development is important for impact and shock absorption.

A high percentage of injuries occur early in a game or period, which may suggest inadequate warm-up procedures. A large proportion also occur late in a game as a result of fatigue, which may indicate inadequate conditioning. Stretching is an effective injury prevention measure.

Stretches should be done prior to, throughout and at the end of games and practices.

• Ideally, stretches should be done several times a day, every day, to yield the best results in increasing flexibility.

• Stretches will always be more effective after the body is warmed up. The best warm up exercises are those that get the heart pumping such as a brisk walk, jogging on the spot, cycling or light skating.

• When stretching, it is important to ease into the stretch and hold the stretch once you have reached your limit. Never bounce while stretching.

• It is best to do stretches prior to putting on equipment so that it does not interfere with movement. The same stretches can then be utilized later for an on ice warm up.

• Unless otherwise indicated, stretches should be held for 10- 15 seconds, and the time increased as tolerated.

• Do the stretches in repetitions of three to start, and increase as tolerated.

About the Author
Sharon Shepherd has practiced physiotherapy for more than 15 years and owns the West-Fit physiotherapy clinic in Brandon, Manitoba.  Sharon has been very active with sporting events within the province of Manitoba and has been the coordinator of physiotherapy services for the World Junior Hockey Tournament and the Western Canadian Bantam Hockey Championship.