Back Pain

[WarriorsNvrQuit]

I've read a lot about back pain on here, is it a common vaulter problem? My back hurts all the time, its sore and seems tight. I twisted it the wrong way doing some stupid stuff this summer, and it was feeling fine for awhile, and since vaulting it seems to be sore all the time. It feels tight and just basically sore 24/7. I ice a lot and other things but this provides temporary relief...any help? Thanks

[nitro]

heat and stretching

[VaultMarq26]

heat and stretching

Ice for 48-72 hours after the initial injury. Then heat or ice can be used. Heat before practice, Ice after.

[Maverick986]

heat and stretching

Ice for 48-72 hours after the initial injury. Then heat or ice can be used. Heat before practice, Ice after.

both are true....for the first 72 hours you should ice for 20-30 min the longer the better but not more than 30min. and do this so that from the end of the icing time you have a 1 and 1/2 hour time period between icings so ice like every 2 hours. after icing you should go through a full series of stretching holding for 10sec then switching to stretch the other side and do 3 sets.

after 72hrs you should ice for the most part although heat is good but defiantly heat about 20min before you workout and fully stretch out like before 3 sets of 10 sec. then after your work out ice of 20-30min.

during this time period you should also do some strengthening of your back muscles. and if it continues for more than a couple weeks you probably should go see a doctor because there maybe something more than just pulled muscles.

best advice though is if you are on a team or have access to one see an athletic trainer and he/she can give you all the exercises and stretches you need, and refer you to anything else you may need to do.

[WarriorsNvrQuit]

thanks

[thresher]

just walk it off jk jk
i like those icey hot things

[trevorhall]

I have battled the lower back problem for over 7 months now, until i finally went to a doctor and was then sent to a physical therapist. The number one reason for most vaulters with lower back problems is their posture. When you are constant sitting in slumped positions or bending over to pick things up and using your legs, this makes the ligaments in the vertebra begin to push out. Imagine it like an oreo cookie. when you put constant pressure on your spin in one direction(slouching or bending over) the white filling of the oreo cookie begins to push out the opposite way...so when you vault your spin goes the opposite way (extension) and the the cookie pushes down on the filling that has come out of the back, and your mind says "ouch". So do to this inbalance of flexion (bending forward) and extention (bending backwards) you must work more on avoiding flextion and work on your extention. First I began with working on my posture constantly, dont let your self slump in chairs, and use your legs and squat down when picking things up or tieing your shoes. But the best thing you can do is lie down flat on your stomach and put your hands by yourside like your going to do a push up. And then press up keeping your hips on the ground, go as far as you can before it hurts and hold it for 5 seconds or so. Do that 10 times. then do 5 more reps, but when you get to the top blow out your air, and you will feel your back settled back even further. After going through this excercise once i began to feel a difference in my flexibility.(what thios does is it presses the filling of the cookie back in and balances the ligaments inbetween the vertebras) Try to do the excercise 2-3 times a day, and work on your posture...and I bet you begin to feel better. It worked for me...and every once in awhile my back will begin to get tight again and i just go through the excercises and it goes away. Hopefully it will work for you.
-Trevor Hall

[runnerforlife]

I was diagnosed with degenerative disk disease 2 years ago. I deal with low back pain all the time. I agree with trevor, Posture is IMPORTANT. it can help prevent alot of pain in every day stuff so you have more tolerance for vaulting. another posture you that is important is bending. try to squat with your back straigt instead of bending at the wait. you might feel silly, but it makes a huge difference.

and went you get to vault, make sure your not under!! the wrenching is just to much for some one who is already injured. my coach has been working on a "free take-off" with me and it is making a huge difference!

be careful~ and go easy