Advice for conditioning/coming back from injury

TheHockeyDJ · Post by **TheHockeyDJ** » Thu May 24, 2007 10:52 am

I had a hip injury 2 years ago, slammed my right greater trochanter into the ice and knocked my hip out of alignment and doctors gave me pills for a year until I saw a chiropractor and finally got my hip snapped back into place. No fractures or breaks, just muscles gelled together at the myofascial layer. Anyways, since I've basically been out of the game for 2 years my legs are very weak. What would you recommend as far as skating/weight training to develop strength/endurance/speed for hockey?

Thanks!

hckyfan62 · Post by **hckyfan62** » Thu May 24, 2007 11:09 am

Start back SLOW, do not push it hard right away. You need to build up your strength gradually. Be consistent with your rehab. I know from experience. Good Luck.

hockeygod · Post by **hockeygod** » Thu May 24, 2007 12:01 pm

Start by swimming, do alot of swiming this spring and then step it up to open skating, take it slow, don't do alot of hard turns push yourself until your tired but not uncomfortable, work hard at it but do it with consistancey rather then trying to do it all at once.

power92 · Post by **power92** » Thu May 24, 2007 1:31 pm

Get PROFESSIONAL help. If you train improperly at this stage, it will actually take you longer to get back.

Resources: (look for certifications, NCSA,ACSM,NASM,NATA are VERY credible).
Strength and Conditioning Coach
Athletic Trainer
Physical therapy
Personal trainer

Peace

Can't Never Tried · Post by **Can't Never Tried** » Thu May 24, 2007 2:14 pm

I agree with PWR92 on this one as well.

Get prof. help with the training, explain your injury and bring any records that will be helpful to the person helping you.

2 years is a long time to not have rehabilitated at this point??
Therefore because of the length of time with this malalignment you may in fact have caused other issues. let's hope not!

Water therapy is great, it allows great motion range, with minimal resistance, and reduces pressure while trying things that otherwise may be painful under normal body weight and gravity.
IMO
Until you have full range of motion in the pool I wouldn't start skating on it unless a prof. says it's OK..
Good luck sounds like it's been a rough ride.

PuckTime · Post by **PuckTime** » Thu May 24, 2007 4:28 pm

If your from GR, I could recommend with full confidence Dr. Scott Vanina at Perfomance Chiropractic. He has some great qualifications as a Chiropractor, and with alot of sports emphasis.

www.drvanina.com

Check it out

Iscraper56 · Post by **Iscraper56** » Thu May 24, 2007 9:52 pm

Definately get professional advice. Repost your home town area. There are resources such as the doctor listed above that could be suggested. Good to get some guidance on this one.

GR3343 · Post by **GR3343** » Thu May 24, 2007 11:13 pm

If you are from GR (rapidsrapids) go see Dr. Scott Vanina. He has a fairly new practice called Performance Chiropractic. He is a Chiropractor/Sports Therapist who specializes in sports injuries and rehab. Extremely smart and well practiced in all sports injuries. His office is located in the old Ogle's building. You won't be sorry if you see him. If you're not from GR, seek out someone who specializes in sports recovery.

TheHockeyDJ · Post by **TheHockeyDJ** » Thu May 24, 2007 11:53 pm

I live in Anchorage, AK (GR19). I have been getting massage therapy and acupuncture. After I stretch quads, hamstrings and glutes I feel good, but the tightness comes back quickly. I am playing hockey again, evening pond hockey at (omalleysports.com) Subway Sports Centre. It's tough though. Lots of HS, former college and junior players (yeah, lets just say I do my best to be in position and make a decent pass here and there). When I wake up in the morning after hockey everything is stiff until I stretch it again. I also roll on a sock with two tennis balls to work out the tightness/adhesions, and that helps tremendously.

I think I should look into swimming, so thank you for the advice on that. I'm thinking too maybe I should open skate for a while before I keep throwing myself to the wolves at pond hockey. I think I might look into a personal trainer.

Again thank you all for your help/suggestions.

hockeygod · Post by **hockeygod** » Fri May 25, 2007 10:46 am

I had the same type of injury and the theripist had me on the swimming thing then the straight line skating in open skating and it did wonders for me, the key though is to be consistant with it doing it every other day or alternating and doing the workout everyday but besure and write it down on the calender so that you can mark your progress and not cheat (we all will if it's not in writing). It was 20 years ago when I hurt my hip and because I rehabbed right I don't feel much pain in it today...20 years later