Cheerleaders Back Injuries
Back Injuries in Football Players and Cheerleaders Football and cheerleading rank among the highest in catastrophic injuries when compared to all sports (United States Sports Academy). A growing body of evidence shows that the increasingly popular world of cheerleading has become one of the most dangerous athletic sports among females, and football is one of the most violent contact sports. Although head and back injuries, as well as concussions associated with football have been well publicized, there is less public awareness about the injuries associated with cheerleading. Many football players and cheerleaders do not realize the impact that their sport has on their back. Being that I hope to become a Physical Therapist and work with athletes
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in the near future, I decided to research about the anatomy of the back and what can be done to prevent and repair these injuries. The human back is the largest posterior area of the human body, rising from the bottom of the gluteus maximus to the back of the neck and shoulders. The spine is a complex anatomic structure that protects the spinal cord and nerves and helps the body stand upright. Strong muscles and bones, flexible tendons and ligaments, and sensitive nerves contribute to a healthy spine. Without a spinal cord, you could not move any part of your body and your organs could not function. For those reasons, keeping your spine healthy is vital if you want to live an active life. An average person is born with 33 individual bones, known as the vertebrae that interact and connect with each other through flexible joints (Taylor). The vertebrae of the spine align so that their vertebral canals form a hollow, bony tube to protect the spinal cord from external damage and infection. Between the vertebrae are small spaces known as intervertebral canals that allow spinal nerves to exit the spinal cord and connect to the various regions of the body (Taylor). The five major regions of the spine are the cervical, thoracic, lumbar, sacral, and coccygeal. There are seven cervical vertebrae, twelve thoracic vertebrae, and five lumbar vertebrae (Mayfield Clinic). The vertebrae in each region have unique features that help them perform their main functions. The main function of the cervical region is to support the weight of the head, which is about ten pounds (Mayfield Clinic). The main function of the thoracic region is to hold the rib cage and protect the heart and lungs (Mayfield Clinic). The range of motion in your thoracic region is limited. The lumbar region’s main function is to bear the weight of the entire body (Mayfield Clinic). The vertebrae in this region are larger in size to handle the stress of lifting and carrying heavy objects. The main function of the sacral region is to connect the spine to the hip bones (Mayfield Clinic). The coccygeal region provides attachment for ligaments and muscles of the pelvis.
The ligaments of the spine are strong fibrous bands that hold the vertebrae together, stabilize the spine, and protect the disc. They provide support for the spine from the head down to the tip of the tailbone, holding disks, bones, and muscles in their proper places. Their main function is to hold the bones together: allowing bending, twisting, and other movements to occur within safe ranges. When you bend over forward as far as you can, these ligaments reach the end of their length, keeping the bones from moving further apart. This is an important function because it spares other parts of the spine, such as the discs, the burden of holding the bones together, which is a damaging task that they are not designed to do.
The two main muscle groups that affect the spine are extensors and flexors. The extensor muscles enable us to stand up and lift objects and are attached to the back of the spine. The flexor muscles are in the front and include the abdominal muscles (University of Maryland Medical Center). The oblique muscles are attached to the sides of the spine and help rotate the spine and maintain proper posture. These muscles enable us to flex and are important in lifting and controlling the arch in the lower back. The back muscles stabilize your spine. Something as common as a bad tackle from the opposing football team or twisting the wrong way in cheerleading practice, can pull your entire body out of alignment.
Treatments for back pain vary based on how long a patient has had the back pain, how severe the pain is, and individual needs and preferences.
There are several different causes of back pain such as the nerves being irritated from overuse or the back muscles being strained from not properly stretching. Surgery for back pain is only recommended when all other methods and treatments have failed. Surgery is also recommended when the back pain is so severe that a person cannot sleep or perform daily activities. Although back surgery can be a difficult choice for some people, the benefits outweigh the risks. Less pain comes with increased activity, better physical fitness, improved mood, and less need for pain medications. The type of back pain an individual has will depend on the type of pain and the cause of it. For example, a discectomy involves removing the damaged part of the disc through an incision made in the back. It is now possible for surgeons to carry out the procedure using a very small incision and a microscope or magnifying lenses to find the damaged disc (Liebenson). This minimizes the amount of trauma to the surrounding tissue, reduces the pain and discomfort in the affected area, and results in a smaller scar. Spinal fusion is the most common type of surgery for back patients. In a spinal fusion a surgeon joins spinal bones together, restricting motion between the bones of the spine. Fusion also limits the stretching of nerves. Another example is a laminectomy in which a surgeon removes parts of the bones or ligaments in the back (Liebenson). This surgery helps relieve pressure on spinal nerves that may be causing pain or weakness. During a foraminotomy, a surgeon cuts away bone at the sides of vertebrae to widen the space where nerve roots exit the spine. The enlarged space may relieve pressure on the nerves, thereby relieving pain. In artificial disc replacement, a surgeon removes a damaged spinal disc and inserts an artificial disc between the
vertebrae. Disc replacement permits continued motion of the spine. It is gaining popularity as an alternative to spinal fusion (Liebenson). For most people the main risk of back surgery is not gaining good relief from back pain after the surgery. Everyone is different and will not respond to surgery the same way. It is good to always get a second opinion from a qualified spine specialist before agreeing to back surgery. There is also a wide variety of non-surgical options for back pain treatment. One of the most common approaches is pain medications to treat the back pain. Other options include heat therapy and cryotherapy (Johnson) which is very common among athletes. Some people find that a hot bath or a hot wash cloth placed on the affected area helps ease the pain. Others find that an ice pack placed on the painful area is also effective in easing pain. For athletes such as football players and cheerleaders, a simpler and easier method would be to change their sleeping position to take some of the strain off of the back (Johnson). For a person that sleeps on their side they should draw their legs up slightly towards their chest and place a pillow between their legs. For patients who sleep on their back, placing a pillow under their knees will help maintain the normal curve of the lower back. Relaxation is a crucial part of easing back pain because muscle tension and stress can make things worse. Research shows that people who maintain a positive attitude despite the pain tend to recover quicker and avoid long-term back pain (Johnson). It is also important to remain active, staying in bed or lying down for long periods of time is bad for your back. What many athletes may not know is that after they have experienced one back injury, they are much more likely to experience another one sometime during their lifetime. It is important to learn techniques and procedures that may help prevent a reoccurrence.
The best treatment for back pain is learning how to prevent back injury by developing habits that reduce the strain placed on the back. Maintaining a healthy lifestyle is key to preventing back pain. Excess weight puts a strain on the back, so maintaining a healthy weight is important (Johnson). Regular exercise keeps the abdominal and back muscles firm. Smoking ages the spine, so athletes should avoid smoking and inhaling secondhand smoke. The human back is not a lever so avoid bending and lifting whenever you can. You cannot always avoid lifting, but there are ways to reduce the amount of pressure placed on the back when you do so. By bending the knees, you keep your spine in a better alignment, and you essentially take away the lever principle forces (Johnson). Instead of using your back like a crane, you allow your legs to do the work. It's important to know your body's limitations, and it's important to be aware of your body position at all times. Learn to recognize those situations where your back is most a risk: bending, lifting, reaching, and twisting, then take measures to avoid an injury. Keeping your back flexible is a big part of keeping your back injury-free. When your back tightens up, you are more likely to pull or strain a muscle. Mental and emotional stress can also be damaging to the back, and many people face stressful situations on a daily basis (Johnson). Normally blood flows through the muscles of your neck and back with very little resistance (Liebenson). However, when you are emotionally stressed, certain muscles may tense up and squeeze these blood vessels. Like a garden hose with a kink in it, the flow of blood can get constricted or even cut off by these tense muscles. When your neck and back are not getting their proper blood supply, they let you know it with pain. Athletes can ask their doctor or physical therapist about back-strengthening exercises. Stretching and strengthening exercises can help chronic back pain and prevent future episodes (Johnson). Also, some forms of yoga and Pilates can help you learn proper posture and improve strength, balance, and flexibility (Johnson).
The National Center for Catastrophic Sport Injury Research are working hard to come up with new equipment for football players and cheerleaders. Very few cheerleaders and football players have voiced any concerns about the injuries they face, rather, they focus on improving their performance. Injury to the back as a youth can cause a lifetime of back pain and back treatments. It is important for football players and cheerleaders to recognize the danger that their sport can cause and what steps can be taken to prevent injury in the first place.
in the near future, I decided to research about the anatomy of the back and what can be done to prevent and repair these injuries. The human back is the largest posterior area of the human body, rising from the bottom of the gluteus maximus to the back of the neck and shoulders. The spine is a complex anatomic structure that protects the spinal cord and nerves and helps the body stand upright. Strong muscles and bones, flexible tendons and ligaments, and sensitive nerves contribute to a healthy spine. Without a spinal cord, you could not move any part of your body and your organs could not function. For those reasons, keeping your spine healthy is vital if you want to live an active life. An average person is born with 33 individual bones, known as the vertebrae that interact and connect with each other through flexible joints (Taylor). The vertebrae of the spine align so that their vertebral canals form a hollow, bony tube to protect the spinal cord from external damage and infection. Between the vertebrae are small spaces known as intervertebral canals that allow spinal nerves to exit the spinal cord and connect to the various regions of the body (Taylor). The five major regions of the spine are the cervical, thoracic, lumbar, sacral, and coccygeal. There are seven cervical vertebrae, twelve thoracic vertebrae, and five lumbar vertebrae (Mayfield Clinic). The vertebrae in each region have unique features that help them perform their main functions. The main function of the cervical region is to support the weight of the head, which is about ten pounds (Mayfield Clinic). The main function of the thoracic region is to hold the rib cage and protect the heart and lungs (Mayfield Clinic). The range of motion in your thoracic region is limited. The lumbar region’s main function is to bear the weight of the entire body (Mayfield Clinic). The vertebrae in this region are larger in size to handle the stress of lifting and carrying heavy objects. The main function of the sacral region is to connect the spine to the hip bones (Mayfield Clinic). The coccygeal region provides attachment for ligaments and muscles of the pelvis.
The ligaments of the spine are strong fibrous bands that hold the vertebrae together, stabilize the spine, and protect the disc. They provide support for the spine from the head down to the tip of the tailbone, holding disks, bones, and muscles in their proper places. Their main function is to hold the bones together: allowing bending, twisting, and other movements to occur within safe ranges. When you bend over forward as far as you can, these ligaments reach the end of their length, keeping the bones from moving further apart. This is an important function because it spares other parts of the spine, such as the discs, the burden of holding the bones together, which is a damaging task that they are not designed to do.
The two main muscle groups that affect the spine are extensors and flexors. The extensor muscles enable us to stand up and lift objects and are attached to the back of the spine. The flexor muscles are in the front and include the abdominal muscles (University of Maryland Medical Center). The oblique muscles are attached to the sides of the spine and help rotate the spine and maintain proper posture. These muscles enable us to flex and are important in lifting and controlling the arch in the lower back. The back muscles stabilize your spine. Something as common as a bad tackle from the opposing football team or twisting the wrong way in cheerleading practice, can pull your entire body out of alignment.
Treatments for back pain vary based on how long a patient has had the back pain, how severe the pain is, and individual needs and preferences.
There are several different causes of back pain such as the nerves being irritated from overuse or the back muscles being strained from not properly stretching. Surgery for back pain is only recommended when all other methods and treatments have failed. Surgery is also recommended when the back pain is so severe that a person cannot sleep or perform daily activities. Although back surgery can be a difficult choice for some people, the benefits outweigh the risks. Less pain comes with increased activity, better physical fitness, improved mood, and less need for pain medications. The type of back pain an individual has will depend on the type of pain and the cause of it. For example, a discectomy involves removing the damaged part of the disc through an incision made in the back. It is now possible for surgeons to carry out the procedure using a very small incision and a microscope or magnifying lenses to find the damaged disc (Liebenson). This minimizes the amount of trauma to the surrounding tissue, reduces the pain and discomfort in the affected area, and results in a smaller scar. Spinal fusion is the most common type of surgery for back patients. In a spinal fusion a surgeon joins spinal bones together, restricting motion between the bones of the spine. Fusion also limits the stretching of nerves. Another example is a laminectomy in which a surgeon removes parts of the bones or ligaments in the back (Liebenson). This surgery helps relieve pressure on spinal nerves that may be causing pain or weakness. During a foraminotomy, a surgeon cuts away bone at the sides of vertebrae to widen the space where nerve roots exit the spine. The enlarged space may relieve pressure on the nerves, thereby relieving pain. In artificial disc replacement, a surgeon removes a damaged spinal disc and inserts an artificial disc between the
vertebrae. Disc replacement permits continued motion of the spine. It is gaining popularity as an alternative to spinal fusion (Liebenson). For most people the main risk of back surgery is not gaining good relief from back pain after the surgery. Everyone is different and will not respond to surgery the same way. It is good to always get a second opinion from a qualified spine specialist before agreeing to back surgery. There is also a wide variety of non-surgical options for back pain treatment. One of the most common approaches is pain medications to treat the back pain. Other options include heat therapy and cryotherapy (Johnson) which is very common among athletes. Some people find that a hot bath or a hot wash cloth placed on the affected area helps ease the pain. Others find that an ice pack placed on the painful area is also effective in easing pain. For athletes such as football players and cheerleaders, a simpler and easier method would be to change their sleeping position to take some of the strain off of the back (Johnson). For a person that sleeps on their side they should draw their legs up slightly towards their chest and place a pillow between their legs. For patients who sleep on their back, placing a pillow under their knees will help maintain the normal curve of the lower back. Relaxation is a crucial part of easing back pain because muscle tension and stress can make things worse. Research shows that people who maintain a positive attitude despite the pain tend to recover quicker and avoid long-term back pain (Johnson). It is also important to remain active, staying in bed or lying down for long periods of time is bad for your back. What many athletes may not know is that after they have experienced one back injury, they are much more likely to experience another one sometime during their lifetime. It is important to learn techniques and procedures that may help prevent a reoccurrence.
The best treatment for back pain is learning how to prevent back injury by developing habits that reduce the strain placed on the back. Maintaining a healthy lifestyle is key to preventing back pain. Excess weight puts a strain on the back, so maintaining a healthy weight is important (Johnson). Regular exercise keeps the abdominal and back muscles firm. Smoking ages the spine, so athletes should avoid smoking and inhaling secondhand smoke. The human back is not a lever so avoid bending and lifting whenever you can. You cannot always avoid lifting, but there are ways to reduce the amount of pressure placed on the back when you do so. By bending the knees, you keep your spine in a better alignment, and you essentially take away the lever principle forces (Johnson). Instead of using your back like a crane, you allow your legs to do the work. It's important to know your body's limitations, and it's important to be aware of your body position at all times. Learn to recognize those situations where your back is most a risk: bending, lifting, reaching, and twisting, then take measures to avoid an injury. Keeping your back flexible is a big part of keeping your back injury-free. When your back tightens up, you are more likely to pull or strain a muscle. Mental and emotional stress can also be damaging to the back, and many people face stressful situations on a daily basis (Johnson). Normally blood flows through the muscles of your neck and back with very little resistance (Liebenson). However, when you are emotionally stressed, certain muscles may tense up and squeeze these blood vessels. Like a garden hose with a kink in it, the flow of blood can get constricted or even cut off by these tense muscles. When your neck and back are not getting their proper blood supply, they let you know it with pain. Athletes can ask their doctor or physical therapist about back-strengthening exercises. Stretching and strengthening exercises can help chronic back pain and prevent future episodes (Johnson). Also, some forms of yoga and Pilates can help you learn proper posture and improve strength, balance, and flexibility (Johnson).
The National Center for Catastrophic Sport Injury Research are working hard to come up with new equipment for football players and cheerleaders. Very few cheerleaders and football players have voiced any concerns about the injuries they face, rather, they focus on improving their performance. Injury to the back as a youth can cause a lifetime of back pain and back treatments. It is important for football players and cheerleaders to recognize the danger that their sport can cause and what steps can be taken to prevent injury in the first place.