Recovering from hockey injuries in the summer gives athletes a great window to heal, rebuild, and prepare for the next season. Here are some of the most effective recovery strategies:
1. Immediate Injury Care (RICE Method)
For fresh injuries:
- Rest – Limit movement of the injured area.
- Ice – 15–20 minutes every 2–3 hours for the first 48–72 hours.
- Compression – Use a wrap to reduce swelling.
- Elevation – Keep the injured area above heart level.
2. Professional Assessment
- Sports Medicine Doctor or Athletic Trainer: Get a proper diagnosis.
- Physical Therapist: Design a personalized rehab plan.
3. Active Recovery
Once you’re cleared to move:
- Swimming – Low-impact, full-body activity that’s easy on joints.
- Cycling – Great for maintaining cardio without pounding the joints.
- Mobility Work – Use summer to improve range of motion, flexibility, and stability.
4. Strength & Conditioning (Modified)
- Focus on muscle imbalances and core stability.
- Work on injury-prevention exercises like single-leg work, band resistance, and balance drills.
- If upper body is injured: maintain lower body strength and vice versa.
5. Hydration & Nutrition
- Hydrate constantly—summer heat increases sweat loss.
- Eat anti-inflammatory foods: salmon, berries, leafy greens, turmeric.
- Protein intake is key for muscle repair.
6. Sleep & Recovery Tech
- Sleep 8+ hours per night—most critical time for recovery.
- Recovery tools: NormaTec boots, massage guns, cold tubs, or sauna (as tolerated and guided).
7. Mental Recovery
- Take time away from the rink mentally.
- Use visualization and film review to stay sharp without physical strain.
- Consider mindfulness or guided meditation for stress relief.
8. Don’t Rush It
- Just because you “feel good” doesn’t mean you’re game-ready.
- Return to skating and contact gradually under professional supervision.
By Andrew Trimble
Andrew is the GM/ Co- Owner for the New England Wolves- www.ne-wolveshockey.com and Owner of Scoring Concepts- www.scoringconcepts.com
To purchase Andrew’s book, follow this link here- The Hockey Planner: A Year by Year Plan to Assist You on Your Hockey Coaching Journey: From Learn to Play to Junior Hockey: Trimble, Andrew: 9781963743388: Amazon.com: Books
