Muscle strain and joint pain are a part of an athlete’s life, but spinal injury remains the biggest threat they stay wary of throughout their careers. While a minor season-ending back injury can keep them out of the game, a severe injury can put a full stop to their career. Hence, for any athlete, it is imperative to keep their spine healthy.
Several simple precautionary measures can help in aborting the risk of spinal injuries. If you are into sports and scared of sustaining spinal injuries, read further to know about the top tips to avoid them.
- Warm-up and stretching
Never underestimate the power of a good warm-up. Warm-up accompanied by some stretching exercises helps in enhancing blood circulation and makes the muscles and ligaments more flexible. Moreover, spending a few minutes doing warm-up and stretching can work wonders to improve your performance while also preventing injuries.
Stretch gently to induce mild tension and hold the position for at least 10 to 30 seconds. Make sure you perform each exercise slowly and don’t bounce. Also, stretch after your game to relieve tight muscles and sores.
- Do core strengthening exercises
The muscles in your back shield your spine against injuries. Strong and flexible muscles act as shock absorbers and prevent your spine from impact injuries. Hence, to ensure that your spine is well guarded, include core strengthening exercises in your workout regime.
- Avoid repeating movements
Repeating the same movements, again and again, can damage the moving parts. Tennis elbow (epicondylitis), tendonitis, and bursitis are classic examples of repetitive motion disorders (RMDs).
Generally, RMDs affect arms, but they can affect the spine too. Repetitive movements, like twisting, pulling, bending, straining, etc weakens the structure of the spine enhancing the risk of injuries.
Taking rest periods between your practice sessions and games is the best way to prevent overuse injury. Also, make sure you use correct techniques and forms.
Include cross-training in your workout routine as it helps in lowering the strain on the large muscle groups.
If you are experiencing pain, inflammation, swelling, or muscle fatigue, reach out to the spine center in Spokane for pain management.
- Use proper equipment
Every sport has a risk of injuries, and more so if it is a contact sport. It is the reason why the use of protective equipment is paramount. Wearing protective equipment prevents injuries and provides extra support while playing.
Make sure you wear all the protective gears like neck rolls, shoulder pads, elbow pads, wrist pads, knee and shin pads, protective cup, face guard, mouthpiece, eyewear, and helmet. Also, wear well-constructed shoes apt for your sport.
- Lead a healthy lifestyle
To be the best in your game, you need to be in your best shape always. Hence, stress on improving your overall health. Leading a healthy lifestyle won’t just help you to avoid spinal injuries but any type of injury or health issues.
Make sure you take plenty of rest to aid the recovery of your muscles. Take a healthy diet composed of fresh fruits, vegetables, and low-fat food. Avoid smoking and alcohol consumption at all costs.
High-intensity exercises in high temperature and humidity can subject you to heat injuries. Take plenty of fluids during, before, and after your sport. Take breaks to let your body recuperate in between the game.
And, if you are dealing with a health issue, consult your doctor before it gets serious.
The bottom line
Spinal injuries can wreak havoc on an athlete’s career. Fortunately, by staying proactive and taking some precautions, you can stay in the game.
Use these tips to avoid spinal injuries and keep playing, almost forever.
