Welcome to your first step in improving your sporting performance.

If you have been directed to this page you are a London Wayfarer Hockey Club player. Hopefully you are not here because you are injured but because you are keen to understand more about avoiding the common injuries that hockey players can sustain. 

This resource is designed to help hockey players develop their foundation which is important for injury prevention and to allow the best results from any performance development training you may be undertaking, now or in the future. It is hugely important for hockey players to develop their athletic ability to enable their bodies to move efficiently and adapt to training stresses. We are keen to keep you playing your hockey this season and reduce the risk of injury.

The goal here is to build stronger hockey players, who are more durable, move efficiently and are therefore less likely to sustain injuries. You enjoy your sport, generally it is about the matches, however training to stay fit is the key for every player to be prepared for match day. Injuries are an unavoidable part of any sport however there is plenty that can be done to reduce the injury risks, and this is the main purpose for you here.

We have looked at the most common reasons for hockey player injuries, generally ankles and knees along with hamstrings, groins and back problems are the most common, and analysed the driving forces behind those injuries, hip and back control and movement patterns. As a result of this information we have put together an individualised retraining programme to help you improve your movement patterns and reduce your injury risks. Yes the focus is on the hip and back however they play a major role in hockey player injuries affecting not only the hip and back regions but also the landing pattern and so knee, foot, shin and other ankle and tendinopathy issues too.

In this section you will find the assessment video.

This is the key video for the prevention programme to work effectively. Understanding how you move and where your weaknesses lie so you can address them and change excessive stress at one level into even load across your body. In turn improved movement will help reduce your injury risks.

Build a Stronger Hockey Player

Once you have completed the analysis video find the correct retraining or maintenance programme according to your movement patterns, even those with good movement should work on hip & back control and strength so there are 3 programmes below. Find the right solution for you.

In this section you will find the retraining exercises for the hip flexion control issues.

So you have identified that when you bend forwards you tend to move predominantly at your hips, with your low back remaining relatively flat. In the following videos you will find the four key exercises to help improve your low back range of movement and hip muscle activation. It will take you between 6-8 weeks to improve your movement patterns here, particularly if you sit at a desk all day, therefore you need to focus on a good routine that you can complete at least three times a week for the best results. It would also be beneficial to work on your hip flexor and quad flexibility to, so get your stretching routine right along side this programme.

In this section you will find the retraining exercises for back flexion control issues.

So you have identified that you tend to move predominantly in your low back when bending in standing, with your hips remaining relatively still through the movement. In the following videos you will find the four key exercises to help improve your hip range of movement and low back muscle activation. It will take you between 6-8 weeks to improve your movement patterns here, particularly if you sit at a desk all day, therefore you need to focus on a good routine that you can complete about three times a week for the best results. It would also be beneficial to work on your gluts / piriformis and hamstring flexibility too, so get your stretching routine right along side this programme.

In this section you will find the retraining to maintain good hip & back strength.

You fall into the lucky group of hockey players who currently have good hip and back movement, which is brilliant news. So here we have combined the toughest exercises from both retraining programmes to help you maintain your good hip & back strength and stability. Too often, we see over time, that our habitual postures change and adapt to our movement patterns. This is your chance to use the programme to maintain good movement control around your hips and back to reduce any adaptions the body may make over time. This would be a great programme to work into your post run training or gym sessions once or twice a week to help you stay strong and improve your performance.

Stay strong for long term benefits

what next for your injury management?

If you have found that the hip & back training has helped your movement patterns and possibly even your speed then it would be sensible to incorporate this training into your weekly routine. The problem with habitual postural changes is you have to keep working on the maintenance side to obtain the best long term results. Too many sportspeople focus on pain alone and when this settles stop the training and revert back to old habits, not surprisingly problems return.

If you enjoy your hockey then keep up the good work to allow you to enjoy and maximise your potential.

If your problem has not resolved or you are still experiencing issues then it is a great idea to review your current movement patterns. Body Logic Health have a great team of movement specialists that can help you identify movement faults to understand how you move and the issues that can be addressed to move better and run better. Build A Better Hockey Player.

aHave you recently gone over on your ankle?

Sprained Ankle:

Hockey is often known for the use of quick turns, starts and stops on an artificial turf. This is a reason why ankle sprains are common within the sport. Often ankle sprains occur through rolling over the ankle while either turning, jumping, landing or stopping. The ligaments of the ankle can have partial or an entire tear. You may experience swelling, pain and tenderness on either the outside or inside of the ankle. Initially you may not be able to weightier on the area. In the first 24-48 hours it is advised to treat the injury with the four steps of RICE. Rest the area from playing hockey. Ice the area for 15 minutes every hour. Compress to protect if swelling is present with . Elevate the leg above chest level to encourage blood flow back to the heart. Use an ankle support or tape technique to support and restrict the painful ankle movement is key to stop further injury to the area. Once the pain has reduced it is important to keep the ankles range of movement to avoid stones of the joint. Exercises that can be done daily include (These movements should not be painful, but may feel uncomfortable);

1. Moving your foot up and down at a nice steady pace (30- 60 seconds)
2. Creating the alphabet shape with your foot. (30-60 seconds)

If your symptoms do not improve, are constant for a two week period or worsen. Please book in with us to get further assistance from our experienced physiotherapists.