Professional Women’s Hockey League star Hilary Knight is gearing up for her fifth and final Olympic Games in Milan-Cortina. It’s a milestone that feels surreal for her.
“It’s wild,” Knight reflects. “I’m deeply grateful to have been involved in this sport at such a high level for so long. The amazing teammates I’ve had, both past and present, along with the incredible high-performance environments I’ve experienced, are unmatched. Sharing this journey with friends and family makes it all the more special.”
As the current captain and forward for the Seattle Torrent, Knight has had a remarkable Olympic career. She began with silver medals in Vancouver in 2010 and in Sochi in 2014. In 2018, she celebrated a gold medal with Team USA in PyeongChang, followed by another silver in Beijing in 2022.
Knight stands out as the only U.S. women’s hockey player to participate in five consecutive Olympic Games. In May 2025, she announced that this would be her last time competing on the ice, and she feels a sense of peace about it.
“In moments of reflection, I feel calm and at ease with everything,” Knight shares.
“I’m eager to arrive and dive into competition. I’m ready to go through all the processes and enjoy every moment.”
Despite her extensive experience, the excitement and nerves of the Olympics remain just as intense as they were during her first games 16 years ago.
“Not less nerve-wracking!” Knight laughs. “If anything, the understanding of the sport intensifies the nerves. You become more aware and alert, which can amplify the excitement. But the thrill is just as strong as it was from the very beginning. I’ve always been driven to stay hungry; as long as I can contribute to the game, I’ll keep playing. It’s been a thrilling and rewarding journey.”
Staying Present Before Competing on the World’s Biggest Stage
Competing on this global stage always stirs deep emotions, but Knight makes a concerted effort to stay focused.
“The nerves will always be there,” she explains. “I try to channel that energy towards excitement rather than nervousness. It’s crucial for me to make that distinction. I want to be on my toes and actively influence the play. If you don’t manage those feelings, they can easily overwhelm you.”
With the PWHL in-season, Knight’s routine will adapt as the league pauses to allow its stars to compete for Team USA.
“I incorporate small adjustments,” Knight states. “For instance, I log out of various platforms to keep everything separate. I’m intentional with my time and very mindful of where I direct my attention. It can be demanding to manage the level of focus I want to offer each commitment.”
Previously, she served as an alternate team captain during the 2022 games. This year, she takes on the leadership role officially, opting to drop the “alternate” title.
“Reflecting on both teams, I have the Torrent, which is just starting its first year in a new market. It’s filled with energy and excitement. And then there’s Team USA, gearing up for the Olympics. It’s a huge stage in February. We have many new and young athletes, so it’s a significant responsibility, but it’s an honor.”
Although Knight has worked hard physically, her mental preparation for these Games is different due to her extensive experience.
“You must still train diligently to make an impact,” Knight notes, noting her collaboration with Hershey’s on their Happiness is the Real Gold campaign and the limited-edition chocolate medals they’re offering. “However, with my years of practice, it takes a lot to detrain now. It’s about fine-tuning my approach at this point. Given my training background, I understand what my body needs more than ever, which is both beneficial and, at times, a hassle.”
As she prepares for her last journey as an Olympian, Knight takes her leadership role seriously and is dedicated to helping her team strive for gold.
“My goal is to ensure that everyone feels empowered to reach their highest potential,” Knight emphasizes. “Our team culture is strong, providing a solid foundation. I trust that each member is putting in the necessary effort. When we come together, we will excel. It’s reassuring to know everyone at this level is professional and capable of managing their responsibilities. I’m always available for guidance, sharing experiences, and being a supportive presence.”
