Written by Keith Sullivan | BodyWorks Physical Therapy | Edina, MN
It’s here — The Tourney.
Minnesota’s most iconic high school sports event has officially hit the ice. Whether you’re watching your alma mater, supporting a family member, or just soaking up the electric energy at the Xcel Energy Center… this week is a big deal.
But if you’re one of the many Minnesotans dealing with back pain, knee stiffness, or discomfort from sitting or standing too long — these games can become more of a struggle than a celebration.
Let’s fix that.
Why This Week Hurts More Than You Expect
Events like the state hockey tournament involve:
- Long periods of sitting on bleachers or arena seats
- Standing in lines or on concrete
- Climbing stairs at the venue
- Hours of travel in cars or buses
All of these things can aggravate existing pain, especially if you already deal with stiffness, arthritis, or poor posture habits.
And while the atmosphere is electric, your body doesn’t care if it’s game day or not. If you’re not prepared, pain will show up — and it’s a terrible teammate.
Common Pains People Feel During The Tourney
1. Lower Back Pain Caused by poor seat support, long periods of stillness, or standing on hard surfaces without enough core activation. Many people feel a dull ache settle in their lower back by the second period, especially if they don’t move often.
2. Knee Pain If you already experience knee stiffness, arthritis, or an old injury, sitting for long periods or climbing steep arena stairs can make things worse. Tight quads and calves can also put pressure on the knees, leading to soreness that lingers long after the game ends.
3. Neck & Shoulder Tension Looking down at your phone, leaning forward to get a better view, or carrying a heavy bag on one shoulder can cause tightness that builds up throughout the day.
4. Hip Tightness and Sciatica Many fans don’t realise how tight hips can aggravate sciatica or create low back issues. This is especially true if you’re sitting on hard or unsupportive surfaces for hours on end.
5 Simple Things You Can Do to Stay Comfortable
1. Keep Moving (Even in the Stands) Shift your posture every 15–20 minutes. Don’t be afraid to stand during intermissions. Step out and take a short walk to get blood flowing. These small movement breaks are powerful and prevent pain from settling in.
2. Support Your Back Bring a lumbar cushion, a travel pillow, or even roll up a light jacket to support your lower back. Avoid slouching. Sit with both feet flat on the ground and gently engage your core.
3. Stretch Before and After Before heading to the arena, take 5 minutes to stretch. Focus on your hamstrings, quads, calves, and lower back. After the game, do it again. Simple stretches can improve circulation, reduce tightness, and prevent lingering soreness.
4. Wear the Right Shoes Supportive shoes can make a world of difference if you’re walking or standing for long periods. Leave the stylish boots at home and opt for comfort and support — your knees and back will thank you.
5. Hydrate Cold air in rinks can be dehydrating. Plus, many fans forget to drink water while enjoying snacks or beer. Muscles function best when hydrated, so sip water throughout the day.
Quick At-Home Warm-Up Before the Game
Here are three moves I recommend before heading out to the arena:
1. Standing Hip Circles (1 min each side)
Loosen up your hips and lower back.
2. Calf Raises (2 sets of 15 reps)
Gets the blood flowing and preps the ankles and knees.
3. Seated Spinal Twist (30 seconds each side)
Gently improves spinal mobility and posture.
Bonus Tips for Parents, Coaches & Volunteers
If you’re involved in the tourney — whether as a coach, volunteer, or dedicated hockey parent — you’re on your feet even more.
- Pack a stretch band or small massage ball in your bag
- Change positions frequently, even if you’re working a booth or helping with gear
- Be mindful of heavy lifting (coolers, equipment, etc.) and use proper lifting techniques
You Deserve to Enjoy the Magic of The Tourney
This week brings together generations of fans, lifelong memories, and Minnesota pride. You shouldn’t miss out because your back hurts every time you sit, or your knees won’t let you climb one more stair.
Whether you’re a diehard fan, a supportive parent, or someone just looking to enjoy a great event — I want you to experience it without the distraction of pain.
Schedule Your FREE Discovery Visit Today
If you’re tired of being held back by pain, stiffness, or tension — I want to help.
At BodyWorks Physical Therapy in Edina, MN, we specialise in helping people find natural, drug-free relief from ALL types of pain. That includes chronic pain, sports injuries, stiffness from sitting, or pain from walking too much.
And it starts with a simple conversation.
Book your FREE Discovery Visit and let’s chat one-on-one about what you’re feeling, what’s holding you back, and what we can do to help you feel better — fast.
You’ll walk away with:
- A clear understanding of what’s causing your pain
- Personalised advice on your next steps
- Hope that you can move better and feel better
Ready to get back in the game?
Book here: https://www.bodyworksphysicaltherapy.com/free-discovery-session/
Or give us a call today to chat with our friendly team. We’re always here to listen.
Let’s make this hockey season one to remember — for all the right reasons.
