Whether you’re a fan of the Islanders or the Rangers, or whether you just love to play the game, ice hockey is big on Long Island. But as a high-contact sport, this game can cause a world of hurt for your entire body—with your ankles and feet often taking some of the biggest hits. Want to stay in the game while protecting yourself from ice hockey injuries? Dr. Mark Gasparini and Dr. Novneet Chhabra, your podiatrists in Massapequa are here to share their tips for preventing and treating ice hockey injuries.
Ice Hockey Injuries: What Happens to Your Feet and Ankles ![an ice hockey face off with a referee]()
Ice hockey players often develop sports injuries because this contact game is played while moving at high speeds. Plus, you play on unforgiving, rock-hard ice and are traveling on razor sharp ice skate blades, meaning injuries could develop after hard hits, slips and falls or even by accidentally bumping into another player.
Most often, the ice hockey injuries we treat include:
- Ankle sprains and strains. Your ankles are very vulnerable in ice hockey because of the quick direction changes made during changes of possession.
- Ankle fractures due to impact or trauma.
- Overuse injuries like Achilles tendinitis or plantar fasciitis.
More often, we see adults with ice hockey injuries, since they tend to hit harder and skimp on protective gear. In contrast, youth players have safety rules they must follow, including guidelines on checking and mandated protective equipment. However, newer players may be unsteady on the ice, so they could be more vulnerable to injuries related to slips and falls. Either way, we can help protect you from ice hockey injuries with these simple preventative measures.
Choosing Ice Hockey Gear with an Eye for Injury Prevention
Your first and best defense again ice hockey injuries is the gear you wear, from the helmet on your head to the padding on your body and the make and fit of your ice skates. Always choose gear that’s in good condition. If you wear custom orthotics or Medical Grade Insoles in your shoes, it’s a good idea to wear them when you skate. And, if you experience any foot pain after ice skating, take a look at your lacing technique and the fit of your hockey skates in order to prevent problems down the road.
Proper Training is Key to Injury Prevention
Proper training is key to preventing ice hockey injuries (and any kind of sports injury.) You should always take time to warm up with dynamic stretches before getting on the ice. Before you get into the heat of practice or game play, take some slow laps around the ice to prepare your body for more intense movement by sending more blood flow to your joints and muscles. This can also help improve your range of motion during physical activity.
When you’re done with skating, slow down your heart rate with a few leisurely skates around the rink. (This can help prevent dizziness after a workout.) Then, when you step off the ice, stretch out your body—especially your calves and hamstrings—to avoid heel pain or Achilles tendonitis pain down the road, and to reduce the chance of muscle soreness the day after a big ice hockey session.
On days when you’re not hitting the ice, you should give your body a rest. Take at least one day off between skating sessions. And, during that time, try to cross-train, focusing on different kinds of workouts to keep yourself fit and strong without overloading the body parts that carry you through a game of ice hockey. While you may be drawn to cardiovascular workouts such as running, don’t forget to incorporate strength training for improved balance and coordination.
Treating Ice Hockey Injuries in Nassau County
Sometimes, sports injuries are unavoidable. While following our training and safety tips can help reduce your risk for an ice hockey injury, know that we are here to help if you experience pain due to over-training or the very nature of this high-contact sport.
How will you know if you’re hurt? If you experience pain during or after a game, and your discomfort does not improve after a day or two of rest, it’s time to seek medical attention. While it may be tempting to push through your pain and keep on playing, doing so could worsen any injury that you’ve already sustained, meaning you’ll be sidelined for much longer.
So, if you notice any foot or ankle discomfort before, after or during ice hockey games, stop training right away. Rest your feet for a day or two and see how you feel afterward. Then, if discomfort is still an issue, call our office at 516-804-9038 or follow this link to request an appointment. When you come into the office, we can provide a comprehensive diagnostic examination; take x-rays if needed; and get you on the proper path to healing your ice hockey injuries.