As the temperature drops in Chicago, athletes move indoors. For many, winter marks the start of intense hockey seasons and dedicated indoor strength training blocks. While this is a prime time to build skill and power, it’s also a peak season for overuse injuries.
Two common complaints we see at IMPACT Physical Therapy & Sports Recovery during this time of year are shoulder pain from hockey and back pain from weightlifting.
Don’t let an injury sideline you this season. Understanding the causes and implementing proactive strategies can keep you on the ice and in the rack, performing at your best.
The Hockey Player’s Shoulder: Slapshots, Checking, and Overuse
Hockey is a high-velocity, collision sport that places immense demand on the shoulder complex. The repetitive motion of shooting—especially the high force of a slapshot—combined with the impact of checking into boards or other players, creates a perfect storm for injury.
Common culprits include:
- Rotator Cuff Tendinitis: Inflammation from repetitive overhead and rotational movements.
- Labral Tears: Often caused by a direct blow or a sudden, forceful pull on the joint.
- AC Joint Sprains (Separated Shoulder): A common result of a hard fall directly onto the shoulder.
Prevention Tip: Focus on scapular (shoulder blade) stability and thoracic spine (mid-back) mobility. A mobile mid-back allows you to rotate fully without over-stressing the shoulder joint, while a stable scapula provides a solid platform providing your rotator cuff a strong foundation to generate for your arm’s powerful movements.
The Lifter’s Back: When Indoor Training Goes Wrong
When the rinks are full, many turn to the weight room to build strength. However, increasing volume and intensity on lifts like squats and deadlifts without proper form or adequate recovery is a one-way ticket to back pain.
Common culprits include:
- Lumbar Strains: “Pulling a muscle” in your lower back due to poor mechanics (like rounding your back during a deadlift).
- Disc Herniations: Can occur from lifting heavy loads with improper spinal alignment.
- SI Joint Dysfunction: Pain at the base of the spine, often from muscle imbalances or asymmetrical lifting.
Prevention Tip: Prioritize core bracing and hip mobility. A strong, engaged core acts as a natural weight belt, protecting your spine. Adequate hip mobility ensures you can achieve proper depth in squats and hinge correctly in deadlifts without compensating with your lower back.
Why “Pushing Through It” Doesn’t Work
Ignoring nagging pain has historically been part of sports culture, but it’s a losing strategy. What starts as a minor ache can quickly evolve into a chronic issue that requires months off. This is where proactive sports recovery becomes essential.
Effective treatment isn’t just about rest and ice. It involves a comprehensive approach including:
- Manual Therapy: Hands-on techniques like soft tissue mobilization and joint manipulation to reduce pain, improve tissue quality, and restore range of motion.
- Corrective Exercise: Identifying and fixing the movement faults (like poor squat form or limited shoulder mobility) that caused the pain in the first place.
- Load Management: Creating a smart training plan that allows you to build strength while giving your body time to recover.
Don’t Wait for an Injury to Sideline Your Season
Whether you’re battling shoulder pain from a recent game or a tweaking back from a heavy lift session, the experts at IMPACT Physical Therapy & Sports Recovery are here to help. We don’t just treat symptoms; we identify the root cause of your pain to get you back to your sport stronger and more resilient.
Our team of certified manual therapists and board-certified specialists understand the unique demands of Chicago’s athletes.
Prevent Sports Injuries with IMPACT Physical Therapy & Sports Recovery
Stop playing through pain. Start your recovery today.
If you are dealing with shoulder or back pain, or simply want a preventative assessment to ensure your body is ready for the season, contact the experts at IMPACT Physical Therapy & Sports Recovery in Hinsdale and our other Chicago-area locations, schedule your consultation and get back in the game!
