Stay Strong on the Ice: Preventing and Recovering from Curling Injuries
In Alberta, curling isn’t just a winter pastime—it’s a way of life. With dozens of leagues and local rinks in the greater Edmonton and Sherwood Park areas, active individuals of all ages flock to the ice each season. But while curling may not appear as intense as contact sports, it’s far from impact-free.
From shoulder strains to knee pain, even experienced curlers can face physical setbacks. Whether you’re a competitive skip or a casual weekend sweeper, understanding how curling impacts your body—and how to protect it—can keep you playing longer and performing better.
In this guide, we’ll explore:
- What makes curling physically demanding
- The most common curling injuries and how to prevent them
- Recovery options and effective treatments
- How to train for better strength and endurance on the ice
Let’s break it down.
The Athletic Demands of Curling: More Than Just a Slide and Sweep
While curling is strategic and skillful, it also requires:
- Explosive leg power for delivering the stone
- Core strength to maintain stability and form
- Upper body endurance during sweeping
- Agility and balance on slippery ice
The slide delivery challenges your glutes, hamstrings, and quads, while sweeping places consistent tension on the shoulders, forearms, and wrists. That means curlers often repeat high-strain motions for hours per match—and sometimes with minimal rest between games during tournaments.
So if you’re wondering, is curling hard? Physically, yes. Especially if you skip warmups or rush recovery.
Common Curling Injuries to Watch For
Even with proper form, curling can strain key areas of the body. Here are some of the most common curling injuries local massage therapists treat in Edmonton and Sherwood Park:
1. Shoulder Strains
Cause: Repetitive sweeping motion under pressure
Symptoms: Soreness, reduced range of motion, localized pain
Tip: Strengthen your rotator cuff and use proper broom angle
2. Lower Back Pain
Cause: Prolonged crouched delivery stance
Symptoms: Tightness, sharp pain when twisting or standing
Tip: Incorporate daily stretches and strengthen core muscles
3. Knee Discomfort
Cause: Repetitive sliding, imbalance during delivery
Symptoms: Swelling, clicking, or aching post-match
Tip: Wear knee support and alternate leading legs when possible
4. Wrist and Forearm Tension
Cause: Gripping and pushing the broom during sweeping
Symptoms: Muscle fatigue, grip weakness
Tip: Use ergonomic broom handles and take rest breaks
Injury Prevention Tips for Curlers
Avoiding injury starts long before you hit the ice. Build habits that support your body:
Prioritize Your Warm-Up
- 5–10 minutes of dynamic stretching
- Light cardio (jumping jacks, skating motion drills)
- Mobility work for hips, shoulders, and wrists
Invest in Proper Footwear
- Shoes with strong grip and ankle support
- Custom sliders to avoid over-extension
Perfect Your Form
- Book a session with a coach to review your delivery
- Use video playback to spot alignment issues
Cross-Train During the Off-Season
- Add resistance and mobility training
- Focus on endurance to improve sweeping longevity
Recovery Strategies for Curling-Related Injuries
If discomfort sets in, don’t power through. Instead, apply these tried-and-true healing methods:
1. RICE Protocol
- Rest: Stop activity that worsens the pain
- Ice: Apply 15–20 minutes post-activity
- Compression: Support the area with a wrap
- Elevation: Reduce swelling by raising the limb
2. Massage Therapy
Targeted bodywork can reduce inflammation, release muscle tension, and support joint mobility. Whether you’re dealing with sore shoulders or stiff hips, consider booking a session for deep tissue massage therapy or therapeutic massage treatment to speed up your recovery.
3. Shockwave Therapy
For persistent muscle tension or calcified injuries, shockwave therapy can stimulate blood flow and promote faster healing.
4. Osteopathy or Acupuncture
Integrative treatments such as manual osteopathy or acupuncture therapy can support recovery by relieving soft tissue stress and restoring energetic flow.
Train Smarter: Strength and Endurance for Curlers
Recovery is just half the equation—performance depends on how you train. These tactics will help you build long-term strength and resilience for curling:
Resistance Training
Focus on:
- Squats and lunges for leg strength
- Planks and bridges for core stability
- Rows and presses for shoulder balance
Mobility and Flexibility
Add yoga or Pilates once a week to improve:
- Hip flexibility for sliding
- Spinal rotation for stone delivery
- Shoulder range for sweeping
Cardiovascular Training
Improve your on-ice stamina with:
- Short HIIT routines
- Long-distance running or rowing (20–30 mins, 3x weekly)
Agility Drills
- Cone zigzags, balance work on foam pads, lateral jumps
- Great for foot placement and on-ice reaction time
Supporting Curlers in Edmonton and Sherwood Park
Whether you’re playing at the Saville Centre or a local Sherwood Park club, your body deserves recovery support. Athlete’s Choice Massage offers services tailored to your sport-specific needs. From sport massage therapy for curlers to location-based care at our South Edmonton massage clinic, we’re here to help you move better and feel stronger—season after season.
Stay Ahead of Curling Injuries with Preventive Care
Curling may appear smooth and effortless, but seasoned athletes know it demands grit, strategic movement, and full-body strength. Every slide, sweep, and delivery places unique stress on your muscles, joints, and connective tissue—especially when games stretch over long tournaments or back-to-back matches. That’s why proactive care is essential. A consistent routine of proper warmups, recovery sessions, strength training, and mobility work doesn’t just reduce the risk of injury—it enhances balance, power, and endurance on the ice.
If you’re starting to feel pain, stiffness, or recurring tension, don’t brush it off. Early intervention can prevent a minor issue from becoming a long-term setback. Whether it’s through targeted massage therapy, injury-specific treatments, or a personalized recovery plan, support from experienced professionals in your community can make all the difference. When your body is properly cared for, you can keep performing at your best—and enjoy every end of the game for years to come.
