How to Prevent Common Spinal Injuries in Athletes

All athletes are at risk of suffering spinal injuries. Excessive strain to the lumbar spine or lower back is common and can lead to severe or chronic pain. Serious spinal injuries can have devastating consequences and can even lead to death. While it may not be possible to eliminate the risk of injury, there are safety measures that athletes can take. The following are ways to prevent common spinal injuries in athletes. 

Understanding How Injuries Occur

The first step in preventing injuries is understanding how they occur. Athletes must be aware of avoiding head contact during their sporting activities. Some sports involve more physical contact, making it vital to emphasize the use of proper techniques.
 

Athletes can keep their spines healthy by using proper sporting equipment and following safety rules. Properly fitted helmets and other safety equipment can help keep the spine stabilized. 

Warming Up and Stretching 

A proper warm-up with stretching exercises can help increase blood circulation while improving muscle and ligament flexibility. Warming up before games can enhance athletic performance and prevent injuries. 
 

For effective results, you should stretch each body part for the same amount of time. Ensure that you stretch or warm up before and after the game. It can help relieve tight or sore muscles. 

Using Proper Equipment 

While there is always a risk of injury when participating in sports, some have a higher risk than others. The more contact the sport has, the higher the risk of injury to the spine. To reduce this risk, athletes must wear appropriate protective equipment. 
 

Protective gear includes:
 

• Supportive and properly-constructed shoes
   

• Shoulder pads
   

• Helmets
   

• Faceguards
   

• Mouthguards
   

• Protective eyewear
   

• Elbow- and kneepads

Good Hydration and Nutrition
 

It is vital to stay well-hydrated during sporting activities. Excessive exercising in high temperatures and humidity can lead to overheating and increase the risk of spinal injuries. Staying hydrated before, during, and after activities can prevent overheating and create safer workouts. Proper nutrition is essential in maintaining good health by giving the body the fuel it needs to recover. Avoid playing during periods of extreme humidity or heat. 

Do Not Overdo Any Activity 

Overuse injuries are common among athletes who perform certain movements or actions repeatedly. Also known as repetitive motion disorders (RMDs), they can increase the risk of spinal injuries. 
 

They often cause damage to various parts of the body. It is essential to take frequent rests during games and practice. It allows the body to regain strength. Pushing your body beyond its limits can lead to injuries. Use correct techniques and form when playing.
 

Adopting a healthy lifestyle will help improve overall health and prevent athletic injuries. A healthy lifestyle includes:
 

• Eating a well-balanced diet
   

• Getting plenty of rest
   

• Avoiding smoking and excessive alcohol consumption
   

Regular healthcare visits can detect and prevent issues before they become serious. If you have an existing medical condition, consult your doctor before commencing a new sport or exercise activity.
 

For more on preventing common spinal injuries in athletes, visit Cashae Spine & Sports at our office in Silver Spring, Maryland. Call (240) 219-8975 to book an appointment today.