Pre and Post Game Hockey Stretches

Hockey is a physically demanding sport and injuries can occur. Here are some stretches and tips to keep you on the ice with your team this winter.

STARTING OUT • Invest in equipment, sticks and skates that suit your height and size. • Be ‘head smart’ – wear your helmet with the cage, shield or visor properly secured. • Sharpen your skates regularly for better performance. • Repair or replace damaged or broken equipment. • If you are new to the game, get checked by a health professional, such as a chiropractor, to make sure it’s an appropriate fitness activity for you. If you are a regular player, routine chiropractic checkups can help optimize your muscle and joint function and deal with stiffness and soreness before they sideline you.

REMEMBER: • Never stretch a cold muscle. Always warm up before pre-game stretches. • Don’t overstretch – be comfortable. • Don’t bounce when stretching.

1. PRE-GAME STRETCHES Lay on your back and bend one knee towards the ceiling. Hold the back of the thigh with both hands and straighten the knee as much as you can by raising your foot towards the ceiling. Hold the stretch for one second, then bend the knee and straighten again. Repeat 20 times on each side

2. Groin StretchStand with your feet slightly wider apart than your shoulders. Bend your knees. Shift your weight to the right leg. Reach down and across your body with your left hand to touch your right foot. Point your right hand up to the ceiling. Keep your back parallel to the ground. Shift your weight to the left leg. Repeat 10 times on each side.

3.Hip Flexor Stretch Stand with your feet shoulder width apart. Step forward with your right foot into a lunge position. Your right knee should be directly over the toes of your right foot. Keep your left leg and your back straight. Extend your arms straight in front of you and bring your palms together. Turn your upper torso to the right, keeping pelvis and hips stationary. Hold for one second and repeat 10 times on each side.


Quad Stretch: Stand with your back to a wall or the rink boards. Kneel onto your right knee (use a pad for cushioning) with your right foot flat against a wall. Your left knee should be bent in front of you at a 90-degree angle for support. Place your hand on your left knee for balance and lean back slightly to stretch your right quad muscle. Hold the stretch for ten seconds. Switch legs and do three stretches on each side.

Glute Stretch: Sit on the ground with one leg slightly bent behind you and one leg slightly bent in front of you. Lower your chest toward your knee keeping your back straight and holding your chin up. Hold the stretch for 10 seconds. Switch legs and repeat three times on each side.

Hip Stretch: Lay on your back with your knees bent and feet flat apart on the floor slightly more than shoulder width apart. Lower your right knee to the floor and place your left ankle on top of it pushing the knee towards the ground. Keep your hips on the floor. Hold the stretch for 10 seconds. Switch sides and do three stretches on each side.

SAFETY CHECK: If you are injured during practice or a game, don’t try to play through it. Put ice on the injured area for periods of 15-20 minutes. If you hit your head, be aware of signs of concussion:

  • Dizziness
  • Blurred vision
  • Problems with your coordination or balance
  • Difficulty remembering teammates’ names or the plays
  • Any loss of consciousness – even briefly

If you experience pain that lasts longer than your usual post-game soreness, ice the area and consult a chiropractor.

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  • I started going to Dr. Marco back in January 2020 when I was suffering a lower back injury. After seeing the reviews on google, I decided to give him a chance and I haven't looked back. Dr. Marco has helped me in my recovery and brought me back to feeling healthier than ever. He is extremely knowledgeable, kind and easy to talk too. Not to mention, the prices are very reasonable and not overpriced. I highly recommend him to anyone looking for a chiropractor in Etobicoke.
  • Royal York Chiropractic was recommended to me by multiple people, so I decided to give it a go for my back and shoulder problems. My first experience with Dr. Marco was extremely positive. He is very knowledgeable and easy to talk to. His honesty and commitment to improving my pain is what kept me coming back. Very positive experience!
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  • I have had very positive experiences with Royal York Chiropractic. While Dr. Peter has predominantly been overseeing my care, I have had adjustments with Dr. Marco as well. Both are competent, caring, friendly and willing to answer questions. Anna keeps the office well-organized and the few times I've had to wait, it has never been for long.
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