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Hip pain is a growing concern among hockey goalies, especially with the increasing use of the butterfly technique. In this article, we’ll explore the most common hip and groin injuries in hockey goalies, what causes them, and how to prevent and recover from these issues to stay in top form and avoid time off the ice.
Why Hockey Goalies Are at Risk for Hip Injuries
The butterfly position—a foundational movement for goaltenders—involves dropping to the knees while rotating the hips outward. Although effective at stopping pucks, this technique puts repetitive strain on the hip joint, particularly the labrum, ligaments, and supporting muscles.
Add to that the twisting, lunging, and explosive lateral movements required of goalies, and it’s clear why they are prone to hip impingement, labral tears, and groin strains.
Common Hip and Groin Injuries in Hockey Goalies
1. Groin Strains
Caused by overstretching or tearing the adductor muscles, especially during fast lateral slides or splits.
Symptoms:
Sharp inner thigh pain
Weakness or tightness
Swelling or bruising
Prevention:
Strengthen the adductors and maintain flexibility through targeted stretches.
2. Femoroacetabular Impingement (FAI)
FAI occurs when the hip bones abnormally rub during movement—made worse by frequent deep flexion in goalie stances.
Symptoms:
Groin pain during squats or twisting
Sharp or stabbing sensations
Reduced range of motion
Prevention:
Focus on proper technique and hip mobility training while avoiding repetitive deep compression movements.
3. Hip Labral Tears
The labrum helps stabilize the hip. Repeated external rotation from the butterfly position can cause it to tear.
Symptoms:
Groin or hip pain
Clicking, catching, or locking
Limited mobility
Prevention:
Strengthen surrounding muscles and reduce extreme hip rotation during training.
4. Hip Flexor Tendinitis
Frequent pushing and quick recoveries stress the hip flexor tendons, leading to inflammation and discomfort.
Symptoms:
Pain in front of hip or groin
Weakness in leg lifts
Stiffness during motion
Prevention:
Add hip flexor strengthening and stretching to your training regimen.
5. Sports Hernias (Athletic Pubalgia)
Sudden twisting or explosive movements can strain or tear abdominal tendons where they attach near the groin.
Symptoms:
Groin pain that worsens with movement
Radiating pain toward the thigh
Weakness or instability
Prevention:
Focus on core strength and avoid excessive torque on the hips and pelvis.
Prevention Strategies for Hip and Groin Injuries in Goalies
Staying healthy on the ice begins with proactive training. Here's how goalies can reduce injury risk:
Strengthen Supporting Muscles
Build strength in the glutes, core, hip flexors, and adductors with:
Lateral band walks
Clamshells
Glute bridges
Stretch Regularly
Use both dynamic (pre-game) and static (post-practice) stretches to maintain flexibility.
Warm Up Thoroughly
Include leg swings, high knees, and lateral lunges before activity.
Perfect Your Technique
Work with a coach or trainer to refine your butterfly mechanics and avoid over- rotation.
Prioritize Recovery
Use tools like foam rollers, massage balls, and ice baths to improve tissue recovery.
Treatment and Recovery for Hip Pain in Goalies
If you’re experiencing persistent hip or groin pain, don’t ignore it. Early intervention can prevent long-term damage.
Conservative Treatments
Rest and Ice
Limit aggravating activities and ice the area 15–20 minutes, 2–3 times daily.
Physical Therapy
A customized rehab plan focuses on restoring hip strength, stability, and range of motion.
Pain Management
Anti-inflammatory medications or corticosteroid injections may help reduce acute inflammation.
Surgical Intervention
If conservative treatments fail, surgery may be required—particularly for:
Severe labral tears
Advanced FAI
Recurrent or chronic groin injuries
Hip arthroscopy or labral repair can restore joint function and relieve pain.
Getting Back on the Ice With Confidence
Goaltending is physically demanding, and hip health is non-negotiable. By recognizing early warning signs, prioritizing prevention, and following the right treatment path, hockey goalies can extend their careers and perform at their best.
If you’re struggling with ongoing pain, consider a consultation with a hip preservation specialist to explore your options and get back in the game—stronger and smarter.
