Month: February 2022

Common Injuries in Hockey and How to Avoid Them

Common Injuries in Hockey and How to Avoid Them

In Australia, hockey is played at clubs, schools, and indoor centres – and is one of Australia’s most successful sports both in the men’s and women’s divisions.

Worldwide, it’s considered as popular of a sport as soccer in many countries.

Hockey places many demands on the technical and physical skills of players. During the course of play, players accelerate, decelerate and change direction all whilst trying to hit, pass, stop/trap or dribble the ball. As a result, injuries can and do occur regularly.

Sports Medicine Australia says that the rate of injury in community level hokey is 15/1000 playing hours and that approximately one injury will occur every three games or four training sessions.

Types of injuries in hockey

Extrinsic injuries

Extrinsic injuries are ranging from 60% to 80% of all injuries. Most extrinsic injuries reportedly result from being struck by a hockey stick or ball.

Intrinsic injuries

Intrinsic injuries are due to internal forces acting on muscles, tendons, ligaments, or joints. Intrinsic injuries can result in tearing muscle fibers (strain), tearing ligament (sprain), tearing cartilage, and localised bleeding and swelling. Intrinsic injuries are reported to account for 11–18.5% of all hockey injuries.

Overuse injuries

An overuse injury is any type of muscle or joint injury, such as tendinitis or a stress fracture, that’s caused by repetitive trauma.

An overuse injury typically stems from:

1. Training errors – Training errors can occur when you take on too much physical activity too quickly. Going too fast, exercising for too long or simply doing too much of one type of activity can strain your muscles and lead to an overuse injury.

2. Technique errors – Improper technique can also take its toll on your body. If you use poor form as you do a set of strength training exercises, swing a golf club or throw a baseball, for example, you may overload certain muscles and cause an overuse injury.

Field hockey is often played on artificial turf, and consists of quick starts, stops and turns, and therefore a sprained ankle is quite common.

Players may also sustain injuries to the head, face, shoulder, arm, thigh and knee. This may occur with or without contact with other players, from blows from a stick or a ball, or from being run into. Common injuries include pulled muscles in the thigh and groin, blows to the thigh and sprained joints, especially in the knee, shoulder and elbow.

Field hockey players may also develop overuse injuries from repetitive movements. Because of the low positioning of the body while playing, the lower back, groin, knee and calf are particularly vulnerable to overuse injury.

Concussions are also a problem in the sport, being reported as the greatest injury concern in all forms.

Most common injuries in hockey

  • Ankle sprain
  • Hand/wrist injuries
  • ACL
  • Hamstring strains
  • Shin splints
  • Concussions/facial injuries

Hockeyroo player Nicole Arrold

HOW TO AVOID INJURIES playing hockey

As we learn more about the types of injuries that most commonly occur in field hockey, it is possible to design and implement strategies targeted to injury prevention.

Ankle sprains

Ankle sprains are the most common injury in most sports and occur when the ankle “tunrns in” more than it should. Ligaments connect the bones of the ankle together. When a ligament is stretched or torn, a “sprained” ankle is the result. Ligaments are tough bands of tissue, but when they are pulled to their limit, they can tear. If the tear is bid, the result is a bad sprain.

Flexibility, strength and good balance can help prevent ankle sprains from happening.

Ankle exercises:

  • Improving calf strength (standing and seated calf raises)
  • RFD (PoGo’s, repeated hurdle jumps, drop jumps, depth jumps)
  • Ankle mobility (knee to wall stretch, eversion and inversion ankle range)

Hand/wrist injuries

Proper wrist flexibility and stability is important to help prevent injury.

In Hockey, most hand/wrist injuries happen due to direct contact with an opponents stick. Although this can be hard to avoid, proper wrist and hand strength and flexion can help you avoid injuries sustained from landing or falling – which also is quite common in the sport.

Hand/wrist exercises:

  • Grip/Forearm Strength (Loaded Carriers, Finger Plate holds, Rope Chin ups, Reverse Curls)

ACL (knees)

Knee Injuries in field hockey are very common especially in the younger players 11+ years. This is because the sport demands on the knee joints are high.

Players lunge at the ball, sprint and change direction constantly in game. These are all factors that can lead to knee injuries, particularly ACL tears.

The good news is if we train ourselves to move in certain ways it can really help to reduce that risk.

Knee exercises:

  • Any Bilateral and Unilateral Lower limb knee dominate exercise

Hamstring injuries

Hamstring strains are most common among sports that require a high degree of speed, power and agility such as Hockey.

The major cause of hamstring injuries originates from an imbalance between the quadriceps muscle and the hamstring muscles (located at the front and back of the thigh respectively).

Acute hamstring strains occur due to a sudden movement or force being applied to the hamstring muscles.


  • Completing a thorough general body warm up, which includes sport-specific muscle stretching as well as sport specific skill drills.
  • Including appropriate speed work in training programs so the hamstring muscles are capable of sustaining high acceleration forces.
  • Maintaining high levels of cardiovascular fitness and muscular endurance to prevent fatigue.
  • Stretching and cooling down after every training session and competition.
  • Including stretching and strengthening exercises in weekly training programs.

Hamstring exercises:

  • Hips and Knee dominate exercises (Deadlift, RDL, GHR, Nordic, Hamstring Curl, Glute Raises)

Speak with a professional

Accredited exercise professionals are university-qualified and equipped with the knowledge and skills to improve health, fitness, well-being, performance, and assist in the prevention of common injuries throughout all sports.

To find an accredited exercise professional near you, click here.

The Nike Run Club gives you the guidance, inspiration and innovation you need to become a better athlete. Join Nike Run Club to reach your goals and have fun along the way. Download to get started.

Written by Exercise Right. We have partnered with Nike Australia Pty Ltd for this article series. The views expressed in this article, unless otherwise cited, are exclusively those of the author, Exercise & Sports Science Australia (ESSA). ESSA is a professional organisation committed to establishing, promoting and defending the career paths of tertiary trained exercise and sports science practitioners.

Nike had no role in the collection, analysis, or interpretation of data or research or the writing of this article.

54 Inspirational Quotes on Knowing Your Worth

You Are Worth More


Acknowledging and knowing your worth, your abilities, and your talents can increase your self confidence and self-esteem.

Here is a collection of nnow your worth quotes to help you increase your confidence and self-esteem.

Does lack of self-esteem make you feel unworthy and unimportant?

Do you feel that others are better than you?

This is a purely subjective feeling. If you feel that way, you need to un-program your mind from these feelings and thoughts.

You are no less important than anybody else, no matter what position they hold and how many and possessions they own.

You are part of the force of life, and as such, you are important.

When you know your worth, not your monetary worth, but your worth as a person, you stop letting people take advantage of you, and you become more confident and assertive.

Do not settle for a life that is less than you deserve.

Are you looking to find self worth quotes to increase your confidence? Here is a selection of such quotes for self-esteem and for self-confidence.

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Know Your Worth Quotes

“You may encounter many defeats, but you must not be defeated. In fact, it may be necessary to encounter the defeats, so you can know who you are, what you can rise from, how you can still come out of it.” – Maya Angelou

“Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy.” – Norman Vincent Peale

“You are a unique person.” – Anonymous

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“Know you worth when you apply for a new job, and act accordingly.” – Anonymous

“When you understand that your self-worth is not determined by your net-worth, then you’ll have financial freedom.” – Suze Orman

“If you respect yourself, other people would respect you, too.” – Remez Sasson

Count your blessings everyday.” – Anonymous

“Know who you are. Know what you want. Know what you deserve. And don’t settle for less.” – Tony Gaskins

“When you know your worth, you stop putting yourself at the end of the line.” – Remez Sasson

“Strong people have a strong sense of self-worth and self-awareness; they don’t need the approval of others.” – Roy T. Bennett

Don’t accept other people’s opinions and thoughts about you.” – Remez Sasson

“Low self-esteem is like driving through life with the handbrake on.” – Maxwell Maltz

“When you feel confident you have peace of mind.” – Anonymous

“Seek the company of people who value you, and stay away from people who do not respect you.” – Remez Sasson

“Think about your talents and abilities. Everyone has certain talents. This would help you know your worth.” – Anonymous

“Know your self-worth, but be careful not to be conceited.” – Remez Sasson

You Are Worthy Quotes

“Courage and confidence are skills you can build up, like any other skill.” – Anonymous

“Know your worth, hold your own power, be you.” – Morgan Harper Nichols

“Self-worth is everything. Without it, life is a misery.” – Julie Walters

“Know your worth and don’t let people exploit or manipulate you.” – Remez Sasson

“Confidence is a habit that can be developed by acting as if you already had the confidence you desire to have.” – Brian Tracy

“You attract into your life what you focus on. Focus on strength and self-worth and you will attract them.” – Remez Sasson

“Self-worth comes from one thing – thinking that you are worthy.”Wayne Dyer

“Chasing a person doesn’t give you value or build values in you. You earn your value by chasing morality and practicing dignity.” – Shannon L. Alder

“Never tell yourself you are unworthy. Knowing your worth does not mean that you look at yourself as worthless. You should consider yourself as a worthy person.” – Anonymous

“You need to love yourself. Love yourself so much to the point that your energy and aura rejects anyone who doesn’t know your worth.” – illy Chapata.

“Too many people overvalue what they are not and undervalue what they are.” – Malcolm S. Forbes

“Never see your importance through the standards of other people.” – Anonymous

“You are worthy of love and you are worthy of success.” – Anonymous

“You deserve to be appreciated.” – Anonymous

“Our sense of self-worth is the single most important determinant of the health, abundance, and joy we allow into our lives.” – Dan Millman

“When teachers doubt your potential, show them how wrong they truly are.” – Ace Antonio Hall

Know Your Worth quotes to Increase Your Self Esteem

“Refuse to accept another’s estimation of yourself.” – Alison Stormwolf

“Your most important sale is to sell yourself to yourself.” – Maxwell Maltz

“Think highly of yourself because the world takes you at your own estimate.” – Kurt Hahn

“Disciplining yourself to do what you know is right and important, although difficult, is the highroad to pride, self-esteem, and personal satisfaction.” – Margaret Thatcher

“We are the brightest star of our sky though we often fail to notice our own brilliance in the presence of others’ light.” – E. L. Blade

“It is so important to take time for yourself and find clarity. The most important relationship is the one you have with yourself.” – Diane Von Furstenberg

“The future belongs to those who believe in the beauty of their dreams.” – Eleanor Roosevelt

Women must learn to find self-worth within themselves, not through others. It is important to carve out a place just for you.” – Georgette Mosbacher

“Never settle for the path of least resistance.” – Lee Ann Womack

“Just being born makes you worthy enough to be here.” – Oprah Winfrey

“To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.” – Ralph Waldo Emerson

“As long as you look for someone else to validate who you are by seeking their approval, you are setting yourself up for disaster. You have to be whole and complete in yourself. No one can give you that. You have to know who you are – what others say is irrelevant.” – Nic Sheff

“The future belongs to those who believe in the beauty of their dreams.” – Eleanor Roosevelt

Value Know Your Worth Quotes

“You have been criticizing yourself for years, and it hasn’t worked. Try approving of yourself and see what happens.” – Louise L. Hay

“You have to believe in yourself when no one else does – that makes you a winner right here.” – Venus Williams

“To double your net worth, double your self-worth. Because you will never exceed the height of your self-image.” – Robin Sharma

“Any relationship that never considered your values should not stay longer in your heart. know your worth!” – Terry Mark

“The better you feel about yourself, the less you feel the need to show off.” – Robert Hand

“No one can make you feel inferior without your consent.” – Eleanor Roosevelt

“Know your worth and believe in it. Live life accordingly. No one will dare to let you down.” – Dr. Anil Kumar Sinha

“Your problem is you are too busy holding onto your unworthiness.” – Ram Dass

“You yourself, as much as anybody in the entire universe, deserve your love and affection.” – Buddha

Know your worth Quotes

Quotes Directory >> Know your worth Quotes

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The Wisdom of Anger: From Suppression to Liberation


Go back to your childhood. Can you still remember those moments you were boiling with anger, yet were afraid to express it? Those moments you wanted to jump and scream, yet you shut up and sat down instead? Those moments your heart was about to explode, yet you painted a fake smile over your face and pretended that everything is okay? Or have you squeezed them so deep into the dark alleys of your psyche that you can’t bring them to your conscious awareness anymore?

That anger you suppressed was your very spirit urging you to rebel against anyone or anything that was hurting you, be it your parent, sibling, friend, church or school. But you did not follow its impulse. Like everyone did at times as a child, and most still do regularly as adults.

Anger is perhaps the most misunderstood emotion. It’s usually called “negative” in so-called spiritual circles, and is often equated with rage and hate. But in reality, anger — just like any of our basic emotions — isn’t negative in itself. Rather, it’s there for a very important reason: to help us live a better life. More specifically, it’s there to help us remove what’s obstructing our way to joy and freedom. And it does so by drawing our attention to what our needs are, what’s preventing us from meeting them, and what corrective actions we can take in order to meet them.

A great analogy for anger that I’ve heard is that of a warning light on a car’s dashboard: it’s there to show us that something is wrong or could go wrong unless we promptly attend to it. If, however, we choose not to pay attention to it, or stick tape all over it to stop seeing it, that doesn’t mean it’s gone or that we’ve avoided the problem it points to. It only means that we’ll likely not end up to our desired destination, and perhaps experience serious trouble on our journey.

Imagine someone forced you to do something against your will. If you’re like every other person, you’ll naturally feel anger, for who is oppressed by someone else and doesn’t feel angry about it? Now, in response to that situation, you might want to express your anger in an effort to stop being oppressed. That could simply mean giving voice to your feelings, as well as requesting the other person to stop trying to impose their will on you, and, lastly, distancing yourself from them (assuming that this is possible) if they don’t respect your request.

Admittedly, the above example is simplistic, but it does the job of illustrating the purpose of anger: pointing out our unmet needs, and urging us to find ways to meet them. It also illustrates what a healthy way of expressing our anger looks like: no judging or fighting — just being open about our feelings and needs. Sadly, most people don’t deal with anger like that, and understandably so, considering their unhealed emotional wounds and unconscious social conditioning.

As children, most of us learned to suppress our emotions, especially our anger. The reason was two-fold: firstly, to protect ourselves and our loved ones from possible abuse — whether physical, sexual or emotional — caused by people we didn’t know a better way to deal with, and, secondly, to feel accepted by the individuals and social groups that meant the most to us. That’s because we found out early on that expressing our anger was often met with pain — whether in the form of violence, judgment, ridicule, neglect or abandonment. To avoid experiencing further suffering, we learned to wear a personality mask that hides our anger and pretend that things are alright, when they clearly aren’t. In addition, we learned to numb ourselves to our anger in order to avoid coming in touch with the unhealed emotional wounds associated with it. And whether we realize it or not, many of us still live this way, even if it’s not serving us anymore. Rather, it does the exact opposite: keeping us stuck in an unresolved emotional state and the constant stress generated by it.

Contrary to what we might think, suppressing our anger never makes it go away. It still lies deep within us, hidden yet present, ready to erupt at any moment we lose our self-control — moments such as when “we’ve had enough” or are under the influence of alcohol. That eruption is what has been termed rage, which is nothing but the result of long-term suppressed anger. As we saw earlier, anger can actually be gentle and kind, but when it turns into rage, it becomes violent. Then the repressed, dark side of ourselves manifests into our consciousness and the world, bursting like a volcano and burning everyone it meets along its way. This is why anger has gotten such a bad rap: because it’s being confused with rage — an unhealthy, perverted expression of anger.

Another common problem with anger is that, when filtered through judgment, it can quickly be diverted to hate. For example, when we view someone who has wronged us — whether personally or collectively — as bad or evil, we might start hating them and desire to hurt them back. While anger urges us to understand and change the conditions that hurt us, hate turns our healthy desire for change into toxic energy and throws it at some external “enemy” — a former best friend, a politician, a journalist, the wealthy elite, the “illuminati” and so on. But, as it’s often the case, that enemy is in reality nothing but a symptom of a deeper cause, which hate doesn’t allow us to see. Instead, it locks us in its limited perspective and has us wage a war, which, even if we win, doesn’t bring us healing — on the contrary, it usually intensifies our suffering, and in turn, our anger and judgment, thus entrapping us in a vicious circle of hate. To avoid misunderstanding, I’m not suggesting here that we should ever tolerate abusive behavior — we shouldn’t — but unless we understand the conditions — psychological, social, political, economic, etc. — that give rise to it, our efforts to fight it are going to be fruitless and most likely counterproductive.

Anger is a wise friend — not an enemy — whose purpose is to help us discover greater joy and freedom. But we need to be extra careful with how we use it, so we don’t make the mistake of channeling it into hate. And when we experience hate, within our psyche or in the outside world, we need to remind ourselves that unresolved anger is hiding beneath it, and unmet needs beneath the anger. Then, instead of suppressing anger or lashing it out, we’ll want to pay close attention to its wisdom and let it guide us out of what’s hurting our — or others’ — well-being.