How to Keep Your Body Together When You Play Hockey and Work 9-5

Adult recreational hockey is amazing. The speed, the camaraderie, the slapshots, and the post-game beers — it’s a break from the grind. But for most beer league players, there’s one big challenge: balancing hockey with a 9-5 job.

Long hours at a desk, commuting, and life responsibilities can take a toll on your body. Add hockey to the mix, and suddenly your knees, back, and shoulders start sending “friendly warnings.” But don’t worry — with the right strategies, you can play hard on the ice and survive the workweek in one piece.

Here’s how to keep your body together while juggling hockey and a 9-5 job.

1. Prioritize Stretching and Mobility

One of the biggest mistakes working adults make is skipping stretches. Hockey puts a lot of stress on the hips, groin, and lower back. Add sitting all day, and injuries become more likely.

Tips:

• Stretch before games and after work. Focus on hip flexors, hamstrings, quads, and shoulders.

• Incorporate mobility exercises like hip circles, leg swings, and shoulder rotations.

• Even a 5-10 minute stretch at your desk can prevent tightness.

Flexibility reduces muscle strain, improves skating, and helps you recover faster.

2. Strength Training: Build Resilience

Skating and shooting require explosive strength. Sitting all day weakens stabilizing muscles. Strength training protects your joints and improves performance.

Key Areas to Target:

• Legs: Squats, lunges, and glute bridges improve skating power.

• Core: Planks, Russian twists, and deadbugs help with balance and stability.

• Upper Body: Push-ups, rows, and shoulder presses support shooting and checking.

Even 2-3 sessions per week can make a huge difference.

3. Manage Your Workday Posture

Sitting 8 hours a day is brutal for hockey players. Bad posture can lead to back, neck, and hip pain.

Tips for Desk Warriors:

• Adjust your chair and monitor to maintain neutral spine alignment.

• Take short standing breaks every hour. Walk to the printer, water cooler, or just stretch.

• Consider a standing desk or ergonomic chair.

• Use lumbar support and avoid slouching.

Good posture reduces fatigue and keeps your body ready for skating.

4. Warmup Before Skating

Showing up cold to a beer league game is a recipe for pulled muscles. A proper warmup prepares your body for action.

Quick Warmup Routine:

• Jog or jump rope 3-5 minutes

• Dynamic stretches: leg swings, arm circles, hip rotations

• Stickhandling drills with light shots

• Short skating bursts if the rink allows

Warming up increases blood flow, activates muscles, and lowers injury risk.

5. Cool Down After Games

After the final whistle, don’t just plop on the bench or skip the locker room. Cooling down helps your body recover faster.

Cool-Down Steps:

• Light skating or jogging for 3-5 minutes

• Stretch hamstrings, quads, calves, and shoulders

• Hydrate and refuel with protein or carbs

• Optional: foam rolling to reduce soreness

Cooling down reduces delayed onset muscle soreness (DOMS) and keeps joints happy.

6. Hydrate Like a Pro

Dehydration is sneaky. Working a desk job can make you forget to drink water, and hockey accelerates fluid loss.

Tips:

• Carry a water bottle and sip throughout the day

• Rehydrate during games and practice

• Consider electrolyte drinks for back-to-back games or intense sessions

Proper hydration keeps muscles firing and prevents cramps.

7. Nutrition: Fuel Your Body Right

Desk jobs plus late-night hockey games can wreak havoc on energy levels. Eating smart keeps your body healthy and ready to perform.

Suggestions:

• Breakfast: eggs, oats, or yogurt for slow-release energy

• Lunch: lean protein with vegetables and whole grains

• Snacks: nuts, fruit, or protein bars

• Post-game: protein and carbs to repair muscles

Avoid excessive caffeine or processed junk — it won’t help your performance or recovery.

8. Sleep: The Ultimate Recovery Tool

Sleep is your secret weapon for keeping your body together. Hockey and work are demanding; recovery happens at night.

Sleep Tips:

• Aim for 7-9 hours per night

• Maintain a consistent schedule

• Avoid screens 30-60 minutes before bed

• Use foam rollers or gentle stretches to relax muscles before sleeping

Good sleep reduces fatigue, prevents injuries, and improves on-ice focus.

9. Listen to Your Body

It’s easy to push through minor aches, but ignoring them can lead to serious injuries.

• Knee pain: Don’t ignore, stretch, and strengthen quads

• Back tightness: Focus on posture, core exercises, and stretches

• Shoulder soreness: Check stick height and shooting technique

Rest or see a physiotherapist if something persists — prevention beats rehab.

10. Use Protective Gear Properly

Gear isn’t just for safety — it protects your body from wear and tear:

• Well-fitted skates reduce foot and ankle injuries

• Gloves, shin guards, and elbow pads protect joints

• Mouthguards prevent concussions and jaw injuries

Invest in good quality gear and replace worn equipment to stay safe.

11. Manage Late-Night Games

Many beer league players have late games after work. Fatigue and tight schedules increase injury risk.

Tips for Late Games:

• Short, dynamic warmups to activate muscles

• Hydrate before arriving at the rink

• Focus on sleep and rest during the day

• Reduce heavy meals right before skating

Late-night hockey can be brutal — preparation keeps you sharp.

12. Cross-Training for Overall Health

Cross-training improves strength, balance, and endurance:

• Cycling or spinning for leg endurance

• Swimming for low-impact cardio

• Yoga or Pilates for flexibility and core stability

Even 1-2 cross-training sessions per week help you last through games and office hours.

13. Foam Rolling and Massage

Post-game recovery helps maintain mobility and prevent tight muscles:

• Foam roll quads, hamstrings, calves, and back

• Target tight hip flexors and glutes

• Consider sports massage once in a while

Recovery routines extend your hockey longevity and keep workweeks less painful.

14. Mental Game: Stress Management

Desk jobs plus hockey can create mental fatigue. Keeping your mind sharp helps your body too:

• Meditation or breathing exercises

• Visualization before games

• Positive self-talk on and off the ice

A calm, focused mind prevents injuries and enhances performance.

15. Internal Call to Action: Stay Organized and Injury-Free

Managing schedules for games, practices, and recovery is easier when your team uses tools like MyPuck. From organizing late-night games to coordinating rentals and lineups, MyPuck keeps your hockey life under control — so your body and mind can focus on the fun.