Most athletes inevitably encounter some form of injury throughout their careers. Although many injuries are minor, some have the potential to profoundly impact athletes for the remainder of their lives. For athletes, the impact of spine overuse injuries can be significant and multifaceted, often resulting from repetitive strain or excessive stress on the spine.
Spine injuries are common among athletes, particularly in athletes who play contact sports. The most common spine injuries occur in the upper (cervical spine) and the lower (lumbar spine). Physicians typically see herniated disks, spondylolisthesis, cervical stingers, lower back sprains and strains, and fractures of the lumbar spine.
Although not all injuries of the back and neck can be prevented, you can minimize your risk by following these strategies to prevent spinal injuries.
Warm-Up and Stretch: Always take time to adequately warm up and stretch before any form of exercise. Cold muscles and ligaments are more susceptible to injuries. A good warm-up helps get your blood flowing and increase your flexibility.
Prioritize Rest: Athletes all need rest days. Muscles that are overused are much more prone to injury. You should incorporate regular rest days every week to allow your muscles to rebuild and repair. Consider taking a break from a particular sport periodically if you play it all year round. Many injuries occur from repetitive movements over time.
Strengthen Your Core: Strengthening your core will help provide your spine with better flexibility and stability. Planks, crunches, and leg exercises should all be included in your workout regimen.
Wear Appropriate Equipment: Every athlete should wear quality equipment specific to their sport, such as helmets, pads, neck collars, and appropriate footwear.
Use Proper Technique: Coaches, healthcare professionals, and trainers should emphasize the importance of proper technique. Athletes should use caution when strength training. It is better to start slow and progress over time, rather than jumping in and using weights that are too heavy.
Focus on Hydration and Nutrition: Hydrated muscles are more resilient to injuries. Make sure you drink water throughout the day, not just when you are thirsty. Eating a balanced diet that contains all the nutrients your body needs can play a crucial role in injury prevention. Eat plenty of lean protein, vegetables, and fruit. Protein especially plays a crucial role in building muscle and should be eaten every day.
Even with precautions, spine injuries can still happen. If you experience one, here are a few ways to manage it.
Rest: Take some time and rest. Try to avoid unnecessary activity for a few days. If you are experiencing pain or discomfort, don’t push yourself.
Physical Therapy: Physical therapists use different therapies to aid in the healing process of spine injuries. This can include strength and flexibility exercises, and new techniques to perform daily activities.
Ease Back into Activity: As you start to recover from any injury, it’s essential that you ease back into your routine. Allow your muscles and ligaments time to recover and heal. Many athletes can worsen their injury by jumping back into their sport when their body is not fully recovered.
Medications: If you are experiencing pain, try taking over-the-counter NSAID (non-steroidal anti-inflammatory) medication such as Tylenol or Ibuprofen to help reduce inflammation and pain.
Immobilization: Your physician may recommend immobilization to stabilize your spine. This may include a cervical collar, brace, or a special bed.
Surgery: Some injuries can heal on their own, but there are some spine injuries that ultimately require surgery. Depending on the type of injury you have suffered, your orthopedic surgeon may recommend surgery.
It is vital that athletes, coaches, parents, and healthcare professionals prioritize spine injury prevention. If you are dealing with a spine injury, it is crucial that you see a qualified orthopedic surgeon to rule out any serious condition. Our team of experts at New Jersey Orthopaedic Institute are here to help.
AUTHOR:
J. Everett Kooch, D.O., is a Board Certified Spine Specialist in Physical Medicine and Rehabilitation, specializing in spinal care at the New Jersey Orthopaedic Institute. Dr. Kooch treats a wide range of patients, including elite athletes, industrial athletes with work-related injuries, and weekend warriors.
