3. MOST COMMON TYPES
Contusions, Abrasions or Lacerations
Ligament injuries
Muscle strains/pull
Dislocations
Fractures
Dental injuries
Stress Fractures/Shin Splints
4. ANKLE
Most common ankle injury is ANKLE SPRAIN
Second most common injury is HIGH ANKLE
SPRAIN
In terms of fractures most common fracture is
BIMALLEOLAR FRACTURE OR POTS FRACTURE
There have been instances where even ANKLE
FRACTURE DISLOCATIONs have been reported
6. KNEE
The most common injury to the knee is ANTERIOR
CRUCIATE LIGAMENT TEAR (ACL TEAR)- during
cutting or pivoting
MENISCUS TEAR
Valgus injury causing ACL WITH MEDIAL
COLLATERAL LIGAMENT INJURY
HAMSTRING PULL
7. SHOULDER
Due to a fall on the shoulder there can be
FRACTURES
DISLOCATION
CLAVICLE INJURIES
CONTUSIONS
8. FOREARM
Fractures of the both bones of forearm are most
common when the player falls on the hand and all
his/her weight is borne by the forearm.
At some instances there can be other player falling
over the player and hence the weight borne by the
arm increases a lot which gives rise to fractures.
9. FACE
The injuries to face are usually due to hit by the ball,
hockey stick or elbow of other player
It includes
DENTAL INJURY
CONTUSION AROUND THE EYE
FACIAL INJURIES
BRAIN CONCUSSIONS
10. BACK
The most common problem encountered in hockey is
the
LOW BACK PAIN
11. HAND
The most common injuries to the hand are
PHALANX FRACTURES
CONTUSIONS
LACERATIONS
Due to stick injury
12. SHIN SPLINTS/STRESS FRACTURES
There can be fractures due to overuse and stress
without proper training
There can be muscle stretching and soreness without
proper stretching.
This will definitely put you out of the field for entire
season.
Stress on warm up and stretching, not
on bones and muscles.
14. PRE-PARTICIPATION SCREENING
NUTRITION AND HYDRATION
COACHING WITH EXPERT COACHES
PROPER CONDITIONING AND FITNESS
PROPHYLACTIC TAPING AND BRACING
FOLLOWING RULES
WARM UP AND STRETCHING BEFORE GAME
COOL DOWN AND POST GAME STRETCH
15. PROPER FOOTWEAR
ATTENTION TO TECHNIQUE
PROTECTIVE EQUIPMENT
PROPER TREATMENT OF INJURIES
16. SCREENING
All players should undergo pre season screening for
GENERAL STRENGTH
FLEXIBILITY
ENDURANCE
17. NUTRITION AND HYDRATION
Good carbohydrate intake before games
Adequate hydration during game or practice session.
(DO NOT WAIT TO GET THIRSTY)
400-600 ml 30 min prior to playing
100-400ml while playing at regular intervals
During exercise and warm up 150-250 ml every 10-
15 min
Orange or Tomato juice after play/exercise
18. CONDITIONING AND FITNESS
Training an athlete for Hockey includes increase in
Endurance, Resistance and Flexibility
Females are prone to have less flexibility at hips and
hence deep stretches and strengthening of hip
musculature improves their performance
FIFA 11 TRAINING PROGRAMME
19. CORE STRENGTHENING is important. A strong
core gives good strength in shooting and passing.
GYM PROGRAMME for lower and upper body also
helps.
PROPRIOCEPTION exercises for ankle works
wonders.
AGILITY DRILLS. (run and sudden stop, sudden cut,
sudden pivot, backward run, etc.), gives good body
stability while sudden acceleration and deceleration
20. Hockey Specific Training helps
Running
Shooting
Ball handling
Passing
Dragging
Cone running
Cutting drill
21. PROPHYLACTIC TAPING AND BRACING
Most common injury is the inversion of ankle
Prophylactic taping prevents these injuries upto
some level.
Bracing can also be done for the same
22. FOLLOWING RULES
Mostly facial injuries occurs due to breaking of rules.
The hockey stick is raised above the shoulder and
there can be injury to face
There can also be injury to face while lifting the ball
higher.
FOLLOW THE RULES
23. STRETCHING
Stretching is the most important injury prevention
tool
Stretching and Warm up should be done always
before games
Warm up can be running, ball passing game, shooting game,
etc.
Cool down stretching should also be done after the
game (it relaxes the muscles and prevents post game
injuries)
24. PROPER FOOTWEAR
A proper fitting footwear should be used always
Worn out shoes should be changed immediately to
give better performance
Never use new shoes directly in the game
25. THE FORM AND ALIGNMENT
Alignment of the lower limb is very important to play
safe sport
Single leg weight training is beneficial under
supervision
Resistance training also helps
26. PROTECTIVE EQUIPMENT
All the protective gear should be used routinely and
without any shame
A coffee table hit on the shin hurts a lot. Forceful
hockey hit will break shin bone.
So wear protective equipment always be it a training
session or a friendly game.
28. PROPER TREATMENT OF INJURIES
Always stop playing after you are injured. Do not
try to prolong care.
Meet a doctor as soon as possible
Never start playing till your doctor says so.
Playing while the injury is in healing phase can
cause severe injuries as same or different sites.
Good physiotherapy care after treatment is also
necessary
Gradual return to sports