Ice hockey is one of the fastest moving sports with the puck sometimes reaching speeds of more than 100 mph. Interest in this exciting sport is at an all-time high, particularly amongst children and teens, with youth hockey leagues springing up across the country. Because of the speed and intensity of action, however, hockey can be dangerous. To avoid serious injuries, players must be proficient in the required skills needed to play the game, wear proper protective gear, and maintain a high level of strength and fitness. Two of the fundamental skills in hockey are skating and puck control. Proper skating technique gives a player a competitive edge and it also helps prevent injury. “Don’t even pick up a hockey stick until you know how to skate,” said Dr. Pietro Tonino, chief of sports medicine at Loyola University Medical Center and a team physician for U.S.A. Hockey. Despite all of the best preventative measures, injuries will occur in the hockey arena. Possessing puck control means having the ability to pass and shoot the puck. While developing these skills, it is important to make sure you are comfortable with the hockey stick. The length of the stick is essential to all players, especially with younger and shorter players, who must insist on a comfortably sized stick. Hockey players must also wear the proper protective gear. Of all sports, hockey involves some of the most elaborate protective gear, including helmets, masks, mouth guards, shoulder pads, elbow pads, shin pads, chest protectors, protective hockey pants, and gloves. All of this equipment must be in good condition and fit the player snug, but not too tight, since the gear must not impede movement. Thorough stretching before a practice or game, with particular attention paid to the leg and arm muscles, is also important. Conditioning can be improved during in-season practice on the ice as well as off-season practice on the pavement with in-line skates. Overall strength and flexibility can also be facilitated through cross training: running, weight lifting, and aerobic exercise. Despite all of the best preventative measures, injuries will occur in the hockey arena. Some can be adequately treated with first aid (rest, ice, compression, and elevation), but others (especially those that linger) will require a physician’s care. According to Tonino, the most common injuries in hockey occur in the knee and shoulder. Knee injuries typically occur when two players knock knees, which can be especially serious if the skate is planted firmly in the ice. Generally, the more planted the skate, the more dangerous the hit can be. Knee injuries can either involve the anterior cruciate ligament (ACL) or the medial collateral ligament (MCL). With a knee injury, the pain is apparent right away. If the injury is not serious, it will go away within a few days. However, if the pain lingers or if the player cannot put weight on the leg, they must see a doctor. Younger players, whose growth plate in the knee is not yet closed, must be particularly careful to receive adequate treatment for knee injuries. A shoulder injury can occur if a player is pushed up against the boards, causing a separation of the joint between the collarbone and the shoulder bone. Like knee injuries, these can range from mild to severe. See a doctor if the pain persists to determine if a fracture has occurred. Other hockey injuries include facial lacerations, mouth injuries, neck injuries and head trauma. The probability of receiving any of these injuries-and the severity if they do occur-is significantly diminished when protective gear is worn. A coach or other professional must assess all injuries as they happen, administer first aid when applicable, and advise the athlete to see a physician, if warranted. Most injuries can be treated with a combination of rest, ice, and physical therapy. According to Tonino, only 10-15% of injuries require surgery. In addition to possible physical injuries, players must be aware of the psychological and mental demands of a fast-moving sport like hockey. Dr. William F. Gayton, Professor of Psychology at the University of Southern Maine and one-time team psychologist for the American Hockey League’s Maine Mariners, emphasizes how mental and psychological skills are just as important as physical skills. “Hockey demands a broad, external focus,” said Gayton. “Players must learn to control their self-criticism and negative thoughts.” Gayton notes that because of the intensity of the game, hockey players often feel they have to control and monitor their arousal and anxiety levels. He recommends practicing on-site relaxation techniques such as diaphragmatic breathing-or deep breaths-before each game and during breaks. Above all, hockey players must be careful of the so-called “tough guy” syndrome, which keeps them on the ice despite suffering from injuries. “In general, hockey players are tougher and play with more injuries than other athletes,” said David H. Plotkin, M.D., a private practice physician in Olney, Maryland who specializes in sports medicine. He notes that although players might be tempted to keep playing, some injuries-especially those affecting the ankle and thus the player’s skating ability-require time off the ice. Like all sports, hockey is tremendously beneficial for those who decide to get involved in the game. In addition to teaching kids how to work as a team, hockey helps them develop their minds, requiring quick thinking and lightening-fast reflexes. If you keep safety and injury prevention as a focus of the game, hockey can prove to be one of the most exciting sports a young person can play.
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