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A slipped disc injury, also known as a herniated or prolapsed disc, is a common condition that can cause significant pain and disability. This can cause back pain and other symptoms such as numbness or weakness in other parts of the body. For athletes, a slipped disc injury can be particularly challenging, as it can significantly impact their ability to train and compete. Athletes should follow a proper recovery and rehabilitation process before returning to sports to prevent further injury and ensure a successful return to sports.
Assessing Readiness to Return to Sports
Before returning to sports after a slipped disc injury, consider the following key factors:
Pain Levels: One of the most critical factors to consider is your current pain level. Ideally, you should be free of pain or only experience mild discomfort that does not increase with activity. Pain is a clear indicator of inflammation or injury in the body. If you’re still experiencing persistent or increasing pain, it’s a sign that the injury has not fully healed. Pushing through pain can lead to further injury and prolong the recovery process.
Range of Motion: The range of motion refers to the movement potential of a joint, in this case, the joints in your spine. After a slipped disc injury, your range of motion may have been affected. You should have regained normal or near-normal range of motion in your spine before returning to sports. This means being able to move your back comfortably in all directions without pain. Limited range of motion can affect your performance and put you at risk of compensatory injuries as other parts of your body try to make up for the lack of movement in your spine.
Strength: The muscles supporting your back and core play a significant role in stabilising your spine and absorbing forces during sports activities. After a slipped disc injury, these muscles may have weakened due to inactivity or pain inhibition. Therefore, your muscles should have regained their strength before you return to sports. This is usually assessed through specific exercises under the guidance of a sports medicine physician or qualified specialist. The exercises not only test your strength but also help to build it up over time.
Safe Return to Sports
These strategies are designed to protect your healing spine, prevent re-injury, and help you regain your performance level.
Start at a Less Intense Level: After a period of rest and recovery, your body needs time to adjust to the demands of your sport again. Start at a lower intensity level than before your injury. This means reducing the duration, frequency, or intensity of your training sessions. For example, if you’re a runner, you might start with shorter, slower runs. This gradual approach allows your body, particularly your healing disc, to adjust to the physical demands without being overloaded, reducing the risk of re-injury.
Warm Up Properly: A thorough warm-up, including stretching and light cardio, can help prepare your body for activity and reduce the risk of injury. It helps to increase blood flow to your muscles, making them more flexible and less prone to injury. Your warm-up should include both light cardio exercises, such as brisk walking or jogging, and stretching exercises for your back and the rest of your body. Pay particular attention to stretching your back and core muscles.
Maintain a Regular Exercise Routine: Have regular exercises that strengthen the back and core muscles and improve flexibility. These exercises help to support your spine, improve your posture, and reduce the strain on your disc during sports activities. They can also help to prevent future slipped disc injuries.
Different sports have different demands and may require specific considerations. For example, contact sports or sports that involve heavy lifting or twisting may require additional precautions. Pain or discomfort is a sign that you may be overdoing it and need to reduce your activity level.
Preventing Re-Injury
Proper Form During Sports: Using the correct technique during sports can significantly help protect your spine. This involves several aspects:
- Maintaining Good Posture: Good posture helps to distribute the forces throughout your body evenly, reducing the strain on your spine. Whether you’re running, lifting weights, or playing a sport like golf or tennis, maintaining a good posture can help protect your spine.
- Using Correct Lifting Technique: You need to use the correct technique if your sport involves lifting, such as weightlifting or certain positions in rugby. This typically involves keeping your back straight, using your legs to lift, and avoiding twisting your spine while lifting.
- Avoiding Excessive Strain: Some movements can put excessive strain on your back, such as hyperextending your back or twisting your spine under load. Try to avoid these movements or modify them to reduce the strain on your back.
Regular Strength and Flexibility Training: Regular exercises that strengthen the back and core muscles and improve flexibility can help support the spine and prevent future injuries. Strength training exercises, such as planks or bridges, can help strengthen your core muscles, providing better support for your spine. Flexibility exercises, such as stretches or yoga poses, can help improve your spine’s flexibility, reducing the risk of injuries due to stiff muscles or joints.
Maintaining a Healthy Weight: Carrying extra weight can put additional strain on your spine, increasing the risk of a slipped disc. The extra weight can pull your spine out of alignment, putting more pressure on your discs. Maintaining a healthy weight through a balanced diet and regular exercise can help protect your spine.
Regular check-ups with sports medicine specialists can help monitor your recovery and provide early detection of any potential issues. They can also provide advice on modifying your training programme or sport techniques to protect your spine.
Conclusion
Safely returning to sports after a slipped disc injury involves careful assessment of pain levels, range of motion, and muscle strength. Once cleared, athletes should gradually reintroduce activity, warm up properly, and maintain regular strength and flexibility exercises. Consult your sports medicine physician throughout your recovery process to ensure a safe and successful return to sports.
