Sports provide a fulfilling outlet for many people – both athletes and fans alike. Here in Anchorage, AK, sports participation is fairly high, particularly in the winter months where local residents enjoy hockey, skiing, and other winter activities.
Of course, along with sports comes the unfortunate reality of injuries. Typical sports injuries include back pain, sprains, and overuse injuries. Fortunately, the team of chiropractors headed by Dr. Brent Wells of Better Health Alaska, offers services to help prevent injuries through movement correction, enhancing spinal health, and doing performance optimization.
And their approach is backed by science.
A study from the British Journal of Sports Medicine found that “strength training reduced sports injuries to less than ⅓ and overuse injuries could be almost halved.”1
Keep reading for a deeper look.
The Most Common Sports-Related Back and Spine Conditions
Sports, by definition, entail varying degrees of activity and movement. Depending on the intensity of such movements, injuries can and do result. Fortunately, here at the Better Health Alaska chiropractic clinic in Anchorage, we’ve seen our fair share of such injuries. In light of that experience, here is a small list of sports-related back and spine conditions of which active athletes should be aware:
Lumbar Strain/Nonspecific Low Back Pain
This is the typical back pain that most people experience at one point or another in their lives. It is often caused by overuse, poor warm-up practices, or simply fatigue.
Lumbar Disc Herniation
This is another semi-common cause of back pain. It refers to the rupture of a disc in the lumbar (lower back) spine. It is most often seen in athletes performing repetitive bending/lifting. A study on Sage Journals found that “there was no significant difference in RTP [return to play] rate in athletes treated with operative or nonoperative management of LDHs [lumbar disc herniations]…”2 Meaning, conservative care like chiropractic is as effective as surgical care.
Sacroiliac (SI) Joint Dysfunction
In this condition, the sacroiliac joint – where the spine meets the pelvis – becomes either inflamed or unstable. It is common in runners, hockey players, and rotational sports like baseball, golf, and lacrosse.
Cervical Strain/Whiplash-type Injuries
This involves damage to the neck region due to sudden, jarring movements and similar strains. It occurs most often in contact sports like hockey and football.
Overuse Injuries (Tendinopathy, Stress Fractures, etc…)
As the name suggests, this refers to injuries that result from overuse of a particular muscle, joint, ligament, or what-have-you. It is commonly found in endurance athletes who repeatedly stress the same part of the body over and over again. For example, football players may develop tendinopathy in the shoulder from repeated high-impact collisions.
5 Ways to Prevent Sports Injuries
Fortunately for athletes of all types, one of the specialties of chiropractic care is dealing with and preventing sports injuries. At Better Health Alaska in Anchorage, our CEO and chief chiropractor, Dr. Brent Wells has been helping athletes since opening the doors of our clinic in 1998. Here is a short list of five simple strategies we recommend:
1. Proper Warm-Up and Dynamic Stretching
This is used to get the blood flowing and saturated with oxygen for improved performance and reduction in the risk of injury.
2. Strengthening Core and Stabilizing Muscles
A strong core is central to an active lifestyle because it protects the spine and improves overall biomechanics. In fact, a study from Physiotherapy on ScienceDirect found that “There may be a role for specific stabilization exercises in some patients with chronic low back pain…”3
3. Maintain Flexibility and Mobility
Keeping the body and muscles flexible limits the risk of injury. Regular mobility training reduces soft tissue tightness and improves performance.
4. Technique and Ergonomics Training
It is general knowledge among chiropractors that faulty movement mechanics (in skating, running, or lifting), can cause overload injuries. However, paying special attention to technique and ergonomics can reduce this.
5. Regular Chiropractic and Preventive Care
Spinal adjustments improve joint function, reduce asymmetries, and enhance recovery. They can have a tremendous beneficial impact on overall health over the long-term. A study on PubMed from the National Library of Medicine provided this ‘theoretical basis for the effectiveness of chiropractic care: “… because spinal manipulative therapy brings a joint to the end of the paraphysiological joint space to encourage normal range of motion, routine manipulation of asymptomatic patients may … result in improved function, decreased episodes of injuries, and improved sense of well-being.”4
Special Anchorage Considerations
Anchorage, AK, like other locations, is a place with its own character. This character has a tremendous influence over the types of sports and other activities that occur here. For one, winter lasts longer in Anchorage than most other places. This leads to an increase in winter sports like skiing, snowboarding, and hockey. This, in turn, leads to a higher risk of spinal and shoulder injuries from said sports.
There is also an increased emphasis on the outdoors. There are many hiking trails in the mountains and wilderness surrounding the city. In Anchorage, AK, outdoor enthusiasts enjoy hiking, fishing, and climbing activities. And all of these require an emphasis on core strength and spinal stability.
But that’s Anchorage for you. It’s a great place for those with an appropriate sense of adventure.
When to See a Chiropractor for Sports Injury Prevention
Regardless of where you live and what sports you enjoy, there is always some risk of injury. In light of that, injury prevention should be one of the first things on your mind when you consider taking up a sport of any kind. Here are just a few tips on when you should consult your Anchorage-based chiropractor regarding sports activities and injury prevention:
- Before starting a new sort or training season.
- After a previous injury to avoid reinjury.
- If you are experiencing early signs of unusual stiffness, reduced mobility, or uneven performance
Fortunately, all these situations can be dealt with through timely chiropractic care. Your Anchorage chiropractor can provide spinal adjustments, soft tissue therapy, and individualized injury prevention programs.
Conclusion
Ultimately, many sports injuries can be prevented with warm-ups, core training, flexibility, movement retraining, and chiropractic care. In particular, Anchorage athletes can benefit from proactive chiropractic visits tailored to their sport and lifestyle.
So, if you are an active athlete or intend on becoming one, schedule a consultation with your local Anchorage chiropractor. Here at Better Health Alaska our expert team of chiropractors can do a sports performance and injury prevention assessment and help you enjoy the active fulfilling lifestyle you’ve always wanted. Contact us today!
Sources and Studies:
- Lauersen JB, Bertelsen DM, Andersen LB, The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials; British Journal of Sports Medicine 2014;48:871-877.
https://bjsm.bmj.com/content/48/11/871 - Sedrak P, Shahbaz M, Gohal C, Madden K, Aleem I, Khan M. Return to Play After Symptomatic Lumbar Disc Herniation in Elite Athletes: A Systematic Review and Meta-analysis of Operative Versus Nonoperative Treatment. Sports Health. 2021;13(5):446-453. doi:
10.1177/1941738121991782 - Stephen May, Ros Johnson, Stabilisation exercises for low back pain: a systematic review, Physiotherapy, Volume 94, Issue 3, 2008, Pages 179-189, ISSN 0031-9406,
https://doi.org/10.1016/j.physio.2007.08.010. - Taylor DN. A theoretical basis for maintenance spinal manipulative therapy for the chiropractic profession. J Chiropr Humanit. 2011 Dec;18(1):74-85. doi: 10.1016/j.echu.2011.07.001. Epub 2011 Dec 6. PMID: 22693482; PMCID: PMC3342827.
https://pmc.ncbi.nlm.nih.gov/articles/PMC3342827/
