The skating stride is a highly unnatural movement. It requires constant, repetitive external and internal rotation of the femur within the hip socket. Over the course of a season, this repetitive motion severely overworks the deep hip muscles, leading to chronic tightness, restricted mobility, and potential overuse injuries.
To maintain a long, powerful stride and prevent groin or hip flexor injuries, players must adopt a daily maintenance routine. Targeted myofascial release allows these overworked muscles to relax, restoring mobility and rejuvenating the hip joint.
Why This Matters for Hockey
Tight hips are the enemy of speed. When the deep muscles of the hip become chronically tight, they restrict the player's ability to fully extend their stride and recover efficiently. Furthermore, this tightness pulls on the surrounding structures, significantly increasing the risk of groin pulls and hip flexor strains.
By implementing a daily release routine, players can maintain supple hip muscles. This allows for a longer stride, better edge control, and a massive reduction in soft tissue injuries.
Exercise Breakdown: The Hip Release Routine
This routine targets the three primary areas that become overworked during the skating stride. It requires a foam roller and a trigger point massage ball (like a lacrosse ball or Travel Roller ball).
1. Piriformis Release
•Target: The deep gluteal muscle responsible for external rotation.
•Execution: Sit on the floor and place the massage ball under one glute. Locate your side hip bone and place the ball just to the back side of it to find the tender spot. Sink your body weight into the ball and perform a small "wiggling" motion directly over the spot.
•Key Coaching Point: You must consciously relax the targeted leg down toward the floor. Do not tense up against the pressure.
2. Glute Complex Release
•Target: The broader glute muscles (maximus, medius, minimus).
•Execution: Sit directly on top of the foam roller, supporting your upper body weight with your hands behind you. Use short, quick strokes to roll back and forth. Rotate your body and legs to hit different angles of the glutes.
•Key Coaching Point: This is a broader release. Focus on covering the entire surface area of the glute complex.
3. TFL (Tensor Fasciae Latae) Release
•Target: A small muscle at the front/side of the hip responsible for internal rotation.
•Execution: Lie on your side in a plank position. Place the roller or ball just in front of where your front pants pocket would be. Let your body weight compress down. Add "shearing" friction by making very small movements or internally/externally rotating your leg.
•Key Coaching Point: Do not roll directly on the IT band (the side of the leg). Keep the pressure higher up and slightly forward in the "pocket" area.
Programming and Application
This routine is not a once-a-week workout. It is daily maintenance.
Players should view this routine the same way they view brushing their teeth. Just as you brush daily to prevent cavities, you must roll your hips daily to prevent injuries and chronic tightness. Incorporate this into a post-practice recovery routine or an evening mobility session at home.
Final Thoughts
You cannot expect your hips to perform at an elite level if you do not take care of them. By committing to this simple, daily myofascial release routine, players can cure tight hockey hips, protect themselves from injury, and maintain a powerful stride all season long.
About the Author
Travis Martell is the founder and head coach of Martell Elite Fitness, specializing in off-ice development for hockey players.
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