By Mike Johnston, Registered Massage Therapist
As hockey players progress into more intense levels of competition, the physical demands on their bodies increase significantly. For players aged 13 and up, this period is particularly unique—it’s not just the physical rigors of body contact, increased training, and faster-paced games, but also the effects of puberty that can create the perfect storm for injury, particularly in the low back and hips.
As someone who has spent over 20 years working with hockey players as a strength coach and massage therapist, I’ve seen firsthand how low back pain can derail development, performance, and confidence. Understanding what causes this pain and how to treat it can make all the difference for young athletes striving to reach their full potential.
Why Hockey Players Are Prone to Low Back Pain
Low back pain in hockey players is often a result of the sport’s unique physical demands. The constant skating, twisting, and body contact create repetitive strain on the muscles, joints, and ligaments of the lower back. But beyond the obvious physical demands, other biomechanical and developmental factors come into play:
1. The Skating Stride and Repetitive Stress
Hockey players rely heavily on their hip flexors and glutes to generate power during their skating stride. This repetitive movement places stress on the lower back due to the body’s need to stabilize the pelvis and lumbar spine. When muscles in the core and hips become fatigued or imbalanced, the strain shifts to the lower back, leading to overuse injuries.
2. Puberty and Growth Spurts
Players in their early teens are going through rapid growth spurts, which can create temporary muscular imbalances. As bones grow quickly, muscles and tendons often struggle to keep up, leading to tightness in areas like the hamstrings, hip flexors, and quads—all of which can contribute to poor pelvic alignment and low back pain.
3. Body Contact and Overextension
The introduction of body checking and increased physical contact at higher levels of hockey can lead to acute injuries, but more commonly, it results in chronic strain. Overextension of the spine during checks or sudden changes in direction can exacerbate existing muscle imbalances, creating long-term low back discomfort.
4. Core Weakness and Muscle Imbalances
A well-balanced core is essential for stabilizing the lower back. Many young athletes focus on developing leg strength and neglect core conditioning, resulting in weak abdominal muscles. Without proper core support, the lower back takes on more of the load, leading to pain and injury.
Recognizing the Signs of Low Back Pain in Hockey Players
Not all low back pain is created equal, but common symptoms in hockey players include:
Persistent soreness or stiffness after practices and games
Sharp pain during skating, particularly during explosive strides or changes in direction
Pain radiating into the hips, groin or glutes
Discomfort when bending forward or backward
If any of these symptoms sound familiar, it’s important to address them early before they escalate into more serious conditions, like muscle strains, herniated discs, or sacroiliac joint dysfunction.
How I Can Help as a Registered Massage Therapist
Over the past 20+ years, I’ve worked extensively with hockey players at all levels, from youth leagues to juniors and pros. My approach to treating low back and hip pain is rooted in understanding the sport’s unique demands and tailoring treatments to each athlete’s specific needs.
My Treatment Approach:
Comprehensive Assessment:
Identifying muscle imbalances, tightness, or joint restrictions that may be contributing to the pain.
Targeted Soft Tissue Work:
Deep tissue massage, myofascial release, and trigger point therapy to relieve muscle tension and improve flexibility in the hips, lower back, and surrounding areas.
Pelvic and Core Stability:
Strengthening key muscle groups like the glutes, hamstrings, and core to provide better support for the lower back and reduce strain during play.
Education and Injury Prevention:
Teaching athletes stretches, warm-up routines, and exercises designed to improve flexibility, balance, and overall biomechanics.
Recovery and Maintenance:
Providing ongoing care to help players recover faster, maintain peak performance, and avoid future injuries.
The Importance of Early Intervention
One of the biggest mistakes I see young hockey players make is ignoring early signs of pain, hoping it will go away on its own. Low back pain that isn’t treated properly can lead to chronic issues that affect both performance and quality of life off the ice. By addressing the root causes early, we can keep players healthy, strong, and on the path to success.
Let’s Work Together to Keep You on the Ice
If you or your child is struggling with low back or hip pain, I’m here to help. My experience working with hockey players gives me the insight to develop treatment plans that target the unique challenges of the sport. Together, we can address the pain, restore mobility, and build the strength needed to thrive on the ice.
Don’t let low back pain sideline your progress. Reach out today, and let’s create a plan to get you back to playing your best.
Mike Johnston, RMT
Head Trainer, Team Canada West, 2012 World Junior A Championships
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