In August's issue of our newsletter, The Spinal Column, LSI's Director of Functional Rehabilitation and Physical Therapy, Irene Rademeyer discusses the impact of sporting activities on the spine and provides helpful injury prevention tips. As a former athlete, I know the toll that sporting activities take on one's spine all too well, but I also know that with adequate care, one can participate in their favorite sport while maintaining a healthy spine. So, whether you tackle, swing, hit, dribble, or pitch, it is imperative that you practice, prevent and protect!
Be a Good Sport - Tips for Protecting your Spine
Professional athletes are known to have rigorous routines before and after competition, in order to prevent injuries and stay ahead of the competition. If you live an active lifestyle, it is important for you to follow this practice.
Here are some simple tips provided by the Laser Spine Institute's Functional Rehabilitation Department:
1. Complete a stretching and warm-up routine before playing. It is a good idea to do spinal stretches lying down. For example, perform flexion, rotation and extension stretches. We can achieve better muscle and ligament stretching of the spinal joints if we do them in this unloaded position. Include the specific body stretches and warm -ups recommended for your specific sport.
2. Following a sports activity, it is good to ice your spine to reduce any inflammation or swelling and prevent muscle spasm and nerve irritation. All sports place some strain on our spine and icing is good aftercare. Cycling keeps the spine in a prolonged flexion posture, running results in spinal joint pounding, tennis creates joint compression etc.
3. Professional athletes usually leave the competition if they have an injury. It is highly recommended not to play through pain or spasm. Recognize that painful symptoms typically indicate a more serious injury. Continuing to play may result in permanent or more serious injury to the spine.
4. Avoid over-playing, such as several days in a row, because spinal muscles and joints need a recovery period after strenuous exercise. If you continue to play with fatigued muscles, there is a much greater likelihood of sustaining joint and nerve injury.
5. Build some rest days into your training and sports activities to allow your body to heal and muscles to repair.
6. Consider cross-training to stay balanced and healthy. Keeping muscles conditioned will provide extra support to the spine.
7. Swimming and pool exercises provide excellent aerobics and overall muscle strengthening having support of the water allows less strain on the body. Remember with all our training programs - our muscles are often stronger and capable of heavier exercise than our joints. If your spine is stiff and uncomfortable 24 hours after your training or sports activity, that is often a sign of swelling and inflammation in the spinal joints or nerve tissue. Decrease the intensity of your training, give yourself more rest days and restructure your sport, so that this does not persist.
Your goal is to play your sport well and successfully, but avoid permanent spinal injury that can affect the rest of your life.
Click here to subscribe to our monthly newsletter.
Be a Good Sport - Tips for Protecting your Spine
Professional athletes are known to have rigorous routines before and after competition, in order to prevent injuries and stay ahead of the competition. If you live an active lifestyle, it is important for you to follow this practice.
Here are some simple tips provided by the Laser Spine Institute's Functional Rehabilitation Department:
1. Complete a stretching and warm-up routine before playing. It is a good idea to do spinal stretches lying down. For example, perform flexion, rotation and extension stretches. We can achieve better muscle and ligament stretching of the spinal joints if we do them in this unloaded position. Include the specific body stretches and warm -ups recommended for your specific sport.
2. Following a sports activity, it is good to ice your spine to reduce any inflammation or swelling and prevent muscle spasm and nerve irritation. All sports place some strain on our spine and icing is good aftercare. Cycling keeps the spine in a prolonged flexion posture, running results in spinal joint pounding, tennis creates joint compression etc.
3. Professional athletes usually leave the competition if they have an injury. It is highly recommended not to play through pain or spasm. Recognize that painful symptoms typically indicate a more serious injury. Continuing to play may result in permanent or more serious injury to the spine.
4. Avoid over-playing, such as several days in a row, because spinal muscles and joints need a recovery period after strenuous exercise. If you continue to play with fatigued muscles, there is a much greater likelihood of sustaining joint and nerve injury.
5. Build some rest days into your training and sports activities to allow your body to heal and muscles to repair.
6. Consider cross-training to stay balanced and healthy. Keeping muscles conditioned will provide extra support to the spine.
7. Swimming and pool exercises provide excellent aerobics and overall muscle strengthening having support of the water allows less strain on the body. Remember with all our training programs - our muscles are often stronger and capable of heavier exercise than our joints. If your spine is stiff and uncomfortable 24 hours after your training or sports activity, that is often a sign of swelling and inflammation in the spinal joints or nerve tissue. Decrease the intensity of your training, give yourself more rest days and restructure your sport, so that this does not persist.
Your goal is to play your sport well and successfully, but avoid permanent spinal injury that can affect the rest of your life.
Click here to subscribe to our monthly newsletter.
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