Low back pain is probably
the most common complaint amongst athletes. Windsurfers are
no exception, and are particularly prone to lower back problems.
The spine of the human body is similar to the most of the
rig – it bends and twists in proportion to the load
exerted on it, but only stresses at weak areas, or when the
load is exceptional.
The majority of back injuries produce aggravating, nagging
pain, which is temporary if treated early and properly. However,
some low back pain is caused by more serious ailments, which
produce severe excruciating pain. Low back pain can be divided
into 3 main disorders – lumbar strain, facet joint syndrome,
and the herniated disc.
The most common type of back problem seen in Windsurfers is
lumbar strain. It can account for up to 75% of all back disorders.
A strain is basically, stretched on small tears of the muscles
and ligaments in the back. This type of injury is best treated
with bed rest for 2 – 3 days, ice and/or heat, and possible
antispasm medication.
The second type of lowback injury is facet joint syndrome.
The bones of the spine (vertebrae) are interlocked by small
joints called facet joints. These joints are very similar
to the joints of the finger. Like any joint, it can become
inflamed or strained when the spine is excessively twisted
or undergoes extreme loading. Facet joint pain may become
chronic because it is constantly irritated, since it is difficult
to splint the spine. Treatment is similar to the lumbar strain,
as well as a trial of anti-inflammatory medication (e.g.,
Advil, Motrin, Anaprox).
The third type of low back injury is the herniated disc. Also
known as a slipped disc, this is probably the most common
back problem discussed. However, it is actually a very infrequent
ailment, accounting for 5 –10% of back conditions. The
disc acts as a shock absorber between the bones of the spine
(vertebrae). It has a liquid center encased in an outer thick
shell. The shell may become weakened or torn from injury,
allowing the fluid center to escape. This may irritate the
nerves exiting the spine, down the back of the leg, with numbness
of the foot or toes. A herniated disc is treated as above,
but physiotherapy may be required to reduce inflammation in
the spine and decrease muscle spasm. Surgery is rarely required
to repair the disc.
As we grow older, the disc may degenerate and collapse without
specific injury. This may cause similar symptoms as a herniated
disc.
Before the introduction of the seat harness, low back pain
was a common complaint amongst windsurfers due to the lack
of support in the chest and waist harnesses. Today, with lighter
more efficient rigs, as well as greatly improved support of
the waist harness and widespread use of the seat harness,
low back pain is less frequent.
Acute low back injuries during windsurfing, either from the
catapult, or sudden twist from hitting a gust, or a failed
attempt at a forward loops, are obviously unavoidable.
However, recovery from such an injury is accelerated if the
muscles of spine are in good shape and properly stretched
prior to windsurfing.
The chronic, lingering, aggravating low back pain is either
the result of poorly toned spinal muscles, or improper technique.
Strengthening and flexibility exercises of the back muscles,
as well as abdominal muscles, should be a daily program. Few
people realize that strong, flexible abdominal muscles are
the key to keeping the lower spine upright and free from undue
stress. This not only reduces risk of injury, but maximizes
your windsurfing day since the muscles fatigue less. Losing
those extra few inches around the waist can also significantly
improve your lifestyle.
Improper technique is commonly seen in the beginner who is
frequently up hauling while bending a waist. This causes excessive
stress at the lower back, possibly producing injury. An upright
stance, with a straight back while bending at the knees and
hips is generally a very good technique for many windsurfing
maneuvers. This includes gibing, jumping, tacking, and as
well as up hauling.
A properly tuned rig is highly dependant on proper down haul
tension and most importantly balanced placement of the harness
lines. Improper harness line lengths and placement create
a feeling of constant rig battle and having to muscle the
rig into proper trim. Experiment by moving the lines forward
and back on the boom as well as shortening and lengthening
them and feel the difference in control and handling for yourself.
Likewise, a healthy, strong back is essential to enjoyable
and prolonged sailing. Look for conditioning training tips
and rigging tips in the Coaches corner of TeamMPG.com
ANTHONY MASCIA M.D. |
