How to Overcome a Sports Injury With Chiropractic Techniques
Playing a sport at any age, depending on the intensity/nature of sport, can result in an injury. The older we get we are more susceptible to injury, but children are still at risk. If an incident occurs, it’s important to stay on top of the recovery process to avoid prolonged pain and risk of reinjury in the future. Chiropractic rehabilitation might be exactly what you need for a safe recovery.
A Chiropractor has extensive neuro-musculoskeletal system knowledge and can treat discomfort from injuries such as lower back strains, rotator cuff injuries, neck pain, and more. One of the main goals of treatment are usually to aid range of motion, spinal misalignments and reduce inflammation.
At Westside Chiropractic, every treatment is personalized to the injury and the individual.
Chiropractic care is a natural form of healing, helping avoid oral medications, injections, long rehab or surgery. Some of the common injuries Chiropractors treat are strains, sprains, joint degeneration, joint dysfunction and nerve entrapment. This blog will go into depth about common sports injuries and how Chiropractic techniques can assist in recovery, and stretches you can do at home to prevent injury.
Common Sports Injuries & How Chiropractic Care Can Help
All sports come with the potential for injury. It's important to understand the most common type of sports injuries that occur with play.Below is a list of injuries we see most commonly. We will outline the likely mechanism of injury and how chiropractic and active release treatment can help to resolve pain, normalize range of motion and help with return to play.
Concussions
Caused by a head trauma which results in the brain being jarred or shaken. Concussions commonly cause symptoms like headaches, dizziness, nausea, inability to concentrate, irritability and brain fog.
Chiropractors can help manage concussions, working to alleviate the associated headaches and neck and back pain. Informing patients of best practices in the early stages of concussion is all taking action to reduce the symptoms of the concussion and help to speed up recovery.
Groin Strains
The groin consists of the muscles running from the lower abdomen, over the front of the hip and along the inner thigh to the knee. This injury is usually due to an over stretch or hard contraction causing tenderness, loss of range of motion and even bruising in this area. Groin strains typically cause pain and restriction with hip flexion and extension as well as lateral movements of the leg.
Once it is determined which tissue has been strained and how badly, the Chiropractor will treat the injured tissues with Active Release muscle work, and sometimes with Graston Technique and even Shockwave Therapy. Massage therapy can also help this injury. Treatment will likely reduce pain and improve range of motion over 1-2 weeks.
Shoulder Injuries
The shoulder is the most mobile joint in the body which means it is vulnerable to injury during sport. From separations and dislocations to sprains and strains, there are several ways this joint can get hurt during sports. It is one of the most common injuries we see.
Treatment does depend on the exact shoulder injury that has happened, although the goal remains the same: reduce and resolve pain and inflammation, restore normal range of motion and increase strength. Without proper treatment of your shoulder joint after an injury, it can lead to future issues or injuries.
Tennis or Golf Elbow
These injuries are repetitive strain injuries, meaning that tissue strain occurs from performing the same small motions over a long period of time. These injuries are not usually noticed day to day but then pain occurs when an athlete is required to do gripping activities or where the wrist has to move quickly against impact as seen in sports like golf or tennis. The involved tendons in the forearm tear more and become inflamed which causes pain at the elbow with gripping or wrist movement.
With this injury, the Chiropractor will identify which tissues are injured and treat the region with Active Release, Graston Technique and Shockwave Therapy to reduce inflammation and scar tissue while improving blood flow. Working with the patient to figure out what repetitive motion they do has a lot to do with how fast they resolve their injury. Stopping this repetition is key. Once pain-free, patients are instructed in stabilization exercises.
Sprained Ankles
An ankle sprain is usually caused by unexpected rolling or twisting of the ankle. Ankle ligament injury usually causes sharp pain with weight-bearing on the ankle and walking may be difficult. Sprains can cause extensive swelling, occasionally bruising and usually causes a significant loss of range of motion.
Due to the nature of the injury, prompt evaluation and treatment is recommended. Early intervention and accurate diagnosis is the key to fast resolution. Strategies for home care are important in the early stages of treatment as well as follow through to full resolution of the condition. Sprains can have cumulative effects if not treated properly, such as instability. Treatment will focus on the reduction of inflammation, restoration of range of motion and the ability to walk without pain and exercises to strengthen the damaged tissue and prevent re-injury.
At Home Stretches To Prevent Injury
Keeping your body flexible, mobile, and strong can greatly decrease your chances of getting injured. Before any game or practice, it’s important to do a proper warmup to get your muscles warm and prepared for intense exercise.
Here are some great static and dynamic exercises to complete at home:
Range of motion exercises
Neck tilts- tilt your head side to side, back to front and turn it side to side.
Shoulder swings- move your arms up towards your ears, bring them back down and repeat but across your body. Then, roll your shoulders towards your ears and back around.
Wrist bends- bend your hand until fingers are towards ceiling, then bend until fingers are towards the ground. Rotate your palm towards the ceiling then turn palm facing downwards.
Hip and knee bends- lay down flat on your back, point your toes and bring one knee towards your chest as far as you can go. Straighten it and repeat on the other side. Raise on leg a few inches off the ground hold and return to ground.
Ankle rotation- lift foot slightly off ground and roll in circles then roll in other direction. Keep your toes on the ground, lift your heels as high as you can, lower then keep your heel on the ground and lift your toes.
Balance and stability exercises
Tree pose- stand with one foot placed on the side of your calf or thigh while the other foot stays firmly planted on the ground. Slowly lift arms above your head, hold for 30 seconds then release.
Single leg deadlift- keep feet close together, slowly lower your torso toward the ground while lifting one leg behind you. Stop when your back is parallel with the ground. Squeeze your abs and hamstrings and slowly raise back up and return your foot to the floor. Repeat on the other side.
Dead bug- lay on your back with knees bent and arms held straight above you. Take turns reaching one arm back towards your ear while the opposite leg straightens. Return to the original position and switch the arm/leg that is extending.
Side kick- stand with both legs together, one foot turned slightly outward and kick your leg out to the side. Do this in a slow and controlled motion, holding your core tight. Switch legs after a few kicks on one side.
Strengthening exercises
Lateral band walk- use a band and place it on both legs just above the knee. Sit back into a squat and take steps towards one side, keeping toes forward. Walk a few steps one way then walk towards the other side, while keeping low.
Plank- place your forearms on the floor with your elbows in line with your shoulders. Put one leg straight to stand on your toes and follow it with the other leg. Hold this position for as long as you can.
Wall/floor pushup- either against a wall or floor, place your hands a bit more than shoulder width apart. Place your legs in the plank position. Lower your chest down towards the ground or until comfortable and push yourself back up to plank.
Walking lunges- stand with your feet hip-width apart, step one leg forward into a lunge, bending both knees and placing your weight on the front foot. Bring your rear foot forward to meet the other leg and switch into another lunge with the other leg leading first this time. .
Foam roller
Foam rolling is amazing for releasing tension and tightness in your muscles. When your muscles' connective tissues become tight and tangled it can lead to injury or soreness. Foam rolling aids to untangle these tissues to re-establish the integrity of the connective tissues. People of all ages can benefit from this form of self massage and it is great for a post workout cooldown.
Some important areas you can target when foam rolling are IT bands, hamstrings, calves, upper back, hip flexors, chest, lats, and quadriceps.
At Westside Chiropractic, our philosophy is “Patients Come First”. Our team wants to ensure you get the proper personalized care you deserve with loads of appointment time for questions on your injury and the treatment plan we provide. We specialize in pain reduction and are here for you! Don’t let a sports injury stop you from doing what you love, let us get you back to your pre-injury state.
