Hockey is part of Canadian life, especially here in Uxbridge and Markham, where minor hockey, adult leagues, and weekend shinny keep rinks busy year-round. But hockey is also demanding on the body. Tight hips, sore groins, stiff backs, and lingering injuries are common when players skip proper preparation and recovery.
At Young Chiropractic, we regularly treat hockey players of all ages, from young athletes just starting out to adult league players trying to stay healthy through a long season. A consistent stretching routine before and after games can significantly reduce injury risk, improve performance, and speed up recovery.
Below is a simple, effective pre-game and post-game hockey stretching routine we recommend to our chiropractic patients in Uxbridge, Markham, and surrounding communities.
Before You Stretch: Hockey Safety Basics
Before getting into stretching, make sure the basics are covered:
-
Ensure your hockey equipment fits properly, especially skates and sticks
-
Always wear your helmet correctly and keep it securely fastened
-
Keep skates sharp to allow proper stride mechanics and reduce unnecessary strain
-
Replace worn or damaged gear
-
If you’re returning from an injury or starting hockey after time away, a movement assessment with a chiropractor can help ensure your body is ready for the demands of the sport
Stretching tips from our chiropractors:
-
Never stretch cold muscles — do a light warm-up first
-
Stretch until you feel tension, not pain
-
Use slow, controlled movements and avoid bouncing
Pre-Game Hockey Stretches
(Best done after a light warm-up)
These stretches prepare the muscles most stressed during skating, stopping, and shooting.
1. Hamstring Stretch
Lie on your back with one knee bent toward the ceiling. Place your hands behind your thigh and straighten your leg upward until you feel a stretch along the back of your leg. Slowly bend and straighten the knee again.
-
Perform 20 repetitions per leg
-
Helps improve stride length and reduce hamstring strains
2. Groin Stretch
Stand with your feet wider than shoulder-width apart and bend your knees. Shift your weight onto your right leg. Reach your left hand across your body toward your right foot while lifting your right arm upward. Keep your chest up and back straight.
-
10 repetitions per side
-
Essential for groin injury prevention, especially for goalies and quick lateral movers
3. Hip Flexor Stretch
Step forward into a lunge position with feet shoulder-width apart. Keep your back leg straight and your torso upright. Bring your arms together in front of you and gently rotate your upper body toward the front leg.
-
10 repetitions per side
-
Helps reduce hip tightness and low back strain common in hockey players
Post-Game Hockey Stretches
(After games or practices, once your body has cooled down)
These stretches focus on recovery and reducing post-game stiffness.
1. Quad Stretch
Face a wall or rink boards for balance. Kneel on your right knee with your right foot against the wall behind you. Your left leg should be bent in front at a 90-degree angle. Slowly lean back to stretch the front of your thigh.
-
Hold for 10 seconds
-
Repeat 3 times per side
2. Glute Stretch
Sit on the floor with one leg bent behind you and the other leg bent in front. Keeping your back straight, lean forward from your hips until you feel a stretch in the glutes.
-
Hold for 10 seconds
-
Repeat 3 times per side
-
Great for reducing hip and low back tension after games
3. Hip / Piriformis Stretch
Lie on your back with knees bent and feet apart. Let your right knee fall outward toward the floor, then rest your left ankle across your right knee. Gently press your right knee toward the floor while keeping both hips on the ground.
-
Hold for 10 seconds
-
Repeat 3 times per side
-
Helps relieve deep hip tightness and sciatic-type discomfort
When to See a Chiropractor for Hockey Injuries
Some soreness is normal after hockey, but pain that lingers isn’t. You should consider seeing a chiropractor if:
-
Pain lasts longer than a few days
-
You feel sharp pain in the groin, hip, knee, or low back
-
You notice reduced mobility or strength
-
You’ve taken a hard hit or fall
-
You’re experiencing headaches, dizziness, or balance issues after contact
At Young Chiropractic in Uxbridge and Markham, we provide chiropractic care for hockey players focused on:
-
Injury prevention
-
Sports chiropractic care
-
Mobility and performance improvement
-
Recovery from hockey-related injuries
Chiropractic Care for Hockey Players in Uxbridge & Markham
Whether you’re a parent of a minor hockey player, an adult league athlete, or someone just trying to stay on the ice pain-free, proper movement and recovery matter.
Our clinics proudly support local athletes in Uxbridge, Markham, and the surrounding Durham and York Region communities. If hockey is part of your life, chiropractic care can help keep it that way.
Book an appointment at Young Chiropractic to keep your body moving well — on and off the ice.
