Blog 3: Everything Hockey
Part 3: Playing Hockey for Life - Longevity and Injury Prevention
You have completed reading both Part 1 and Part 2 of ‘Everything Hockey’. Congrats! Now let’s focus on how to keep longevity and injury prevention in this sport!
The difference between players who compete into their 40s-50s and those who retire at 25 isn't just talent - it's how they manage their bodies. Let's talk about playing hockey for decades, not just seasons.
The Adaptation Curve: Understanding Your Body's Response
Age 15-25: Building Phase
Bodies adapt quickly to training
Recovery is fast (1-2 days)
Can handle high training volumes
Risk: Overuse from specialization too early
Age 25-35: Peak Performance Phase
Maximum strength and power potential
Recovery slows slightly (2-3 days)
Injury history starts accumulating
Risk: Pushing through pain instead of addressing it
Age 35-45: Maintenance Phase
Strength maintained, but requires more work
Recovery takes longer (3-4 days)
Previous injuries need ongoing management
Risk: Letting mobility decline
Age 45+: Longevity Phase
Focus shifts to movement quality over quantity
Recovery is 4-5+ days
Injury prevention becomes primary goal
Opportunity: Skill and hockey IQ compensate for physical decline
The Key: Adjust your training and recovery to match your adaptation curve. Don't train like you're 20 when you're 40.
Periodization: Training Smarter, Not Just Harder
Off-Season (May-August):
Build strength foundation: 3-4 days/week lifting
Address mobility limitations
Work on technical skills without game stress
Gradual return to skating (2-3x/week)
Pre-Season (September):
Transition to power development
Increase skating volume progressively
High-intensity conditioning
Reduce injury risk with gradual loading
Monthly tune ups with Dr. Keirstyn to help reduce risk of injury
In-Season (October-March):
Maintain strength: 2 days/week
Increase recovery focus
Game-day preparation and recovery protocols
Monitor load: practice + games + gym
Regular tune ups with Dr. Keirstyn to help reduce risk of injury
Post-Season (April):
Active recovery: 2-3 weeks of light activity
Cross Training
Address accumulated fatigue
Treat any lingering injuries
Mental break from hockey
Load Management:
Track your weekly load:
High intensity games: 3-4 points
Practices: 2 points
Gym sessions: 1-2 points
Weekly target: 8-12 points (varies by age and level)
If you exceed 15 points multiple weeks, injury risk spikes. If you're below 5 points, you're detraining.
Managing Busy Tournament Seasons
The Problem:
3-4 games in a weekend creates:
Accumulated central nervous system fatigue
Dehydration effects compound
Soft tissue stress without recovery time
Decision-making declines (increases injury risk)
The Solution:
Between Games (< 6 hours apart):
10 minutes easy bike spin (flushes lactate)
Dynamic stretching (not static)
Refuel immediately: carbs + protein
Hydrate aggressively
NO intense foam rolling (causes more inflammation)
Between Games (> 6 hours apart):
Above protocol plus:
20-minute nap if possible
Cold water immersion (10-15 min, 50-60°F) if available
Compression garments for lower body
Light meal 2-3 hours before next game
Post-Tournament:
Complete rest day (no skating, light movement only)
Extensive soft tissue work
Float tank or epsom salt bath
9+ hours sleep for 2-3 nights
Light skate only after 2 days minimum
The Off-Season: Your Competitive Advantage
Most Players' Mistake:
Taking 2-3 months completely off, then rushing back. This creates:
Strength loss: 10-15% in 8 weeks
Cardiovascular decline: 20-30% in 8 weeks
Movement pattern degradation
Injury risk when returning
The Smart Approach:
Weeks 1-2: True Recovery
No skating, no structured training
Active recovery: hiking, swimming, cycling
Address any injuries
Mental break
Weeks 3-6: Foundation Building
3-4 days/week strength training
Focus on weak areas identified during season
Improve mobility restrictions
Low-intensity conditioning
Weeks 7-12: Strength Development
Heavy strength work (70-85% 1RM)
Power development (Olympic lifts, jumps)
Sport-specific conditioning
Gradual return to ice (1-2x/week)
Weeks 13-16: Pre-Season
Transition to power endurance
Increase skating frequency
On-ice skills and systems
Begin team practices
The Assessment:
Get a comprehensive movement screening at week 3 of off-season. This identifies:
Mobility restrictions to address
Strength imbalances to correct
Movement patterns to retrain
Injury risk factors to prevent
Recognizing When You Need Professional Help
Don't Ignore:
Pain that persists > 7 days
Asymmetries that don't resolve with stretching
Performance decline without explanation
Compensation patterns (limping, altered shooting)
Sleep disruption from pain
The "It's Just Tight" Trap:
"Tightness" is often your body's way of protecting:
Joint instability → muscles tighten to stabilize
Joint restriction → muscles work harder to compensate
Previous injury → altered movement pattern persists
If stretching doesn't fix it in 2-3 weeks, it's not just tight. It needs professional assessment.
When Chiropractic Care Helps:
Immediate Issues:
Acute joint restrictions (back, neck, shoulder)
Post-injury movement dysfunction
Pain affecting performance
Preventive Care:
Monthly maintenance during season
Pre-season screening and optimization
Post-season addressing accumulated stress
Off-season movement assessment
Performance Enhancement:
Improving hip mobility for stride length
Optimizing shoulder mechanics for shot power
Enhancing thoracic rotation for better passing
Correcting asymmetries that limit performance
Building Lifetime Habits
Daily Non-Negotiables:
Mobility work
Breath work to help lower any chronic stress
Hydration: Drink water first thing
Fuelling properly
Good sleep
Weekly Commitments (2-3 hours):
2 strength sessions (if in-season)
1 extended mobility session
1 recovery session (massage, chiropractic, etc.)
Monthly Check-Ins:
Track performance metrics (speed, shot velocity, endurance)
Assess movement quality (can you still do fundamental movements well?)
Address any nagging issues before they become injuries
Annual Benchmarks:
Comprehensive physical assessment
Update training program based on current status
Set realistic goals for next season
The Mindset Shift: Prevention Over Treatment
Dr. Keirstyn sees injuries daily that could have been prevented. A lot of injuries could have been stopped by doing everything we just spoke about above. Staying consistent and making good habits will help you be the strongest and healthiest version of yourself for life.
If we do not create good habits and stay consistent if can result in:
Chronic injuries
Missed games or even full seasons
Declining performance
New Mindset: "I'll maintain my body proactively"
Results in: Fewer injuries, better performance, longer career
The Investment:
$100-200/month on maintenance care
3-5 hours/week on training and mobility
Proper nutrition and sleep
The Benefit:
Decades more of playing time
Higher performance level
Fewer major injuries
Better quality of life off the ice
How Endurance Therapeutics Supports Your Longevity
Our Approach:
Assessment: Comprehensive movement screening to identify weak links
Treatment: Address current issues with manual therapy, soft tissue work, adjustments
Education: Teach you the "why" so you understand your body
Programming: Give you specific exercises for your needs
Monitoring: Track progress and adjust plan as needed
Different from Typical Care:
We understand hockey-specific demands
We treat athletes from junior to 50+ beer league
We focus on keeping you playing, not just pain relief
We teach you to manage your own body long-term
Schedule:
New patients: Comprehensive 60-minute assessment
Maintenance: 30-minute sessions every 2-4 weeks
Acute issues: Can usually accommodate same-day or next-day
Virtual consultations: Available for remote program adjustments
So, whether you're 15 and chasing a scholarship or 45 and want another decade of beer league, the principles are the same: train smart, recover well, and maintain your body proactively.
Don't wait for pain to slow you down. Book an assessment at Endurance Therapeutics with Dr. Keirstyn and let's build a plan to keep you on the ice for life!