With the growing concern of the long-term effects of our cognitive function and wellbeing, all of this information can sound a bit overwhelming but luckily there is something that can be done.
A growing amount of research has shown us some positive steps we can take in preventing future concussive issues and neck pain from occurring.
So, what are they?
Here are some steps that can be taken to improve overall neck health and reduce future incidents of neck injuries and concussion.
1. Research has shown overall neck strength, through all ranges of the neck motion, can reduce chances of future injury and pain
2. There is evidence to show that overall improvements in neck musculature size can help to reduce pain, disability and re-injury.
3. Restraining of head on neck reduces the intensity, frequency and duration of the headache. Often restoring function back to normal with little to no impact of headache of day to day living.
4. Vestibular and ocular re-training (eyes and head position in space) through specific exercises improves quality of life and reduces impact of things like chronic headache, improves psychosocial health with things like improved mood and ability to enjoy daily life.
5. Changes in posture have shown to improve the body’s ability to absorb force by positioning the ears in line with your shoulders.
6. A graded return to training following concussion is required to prevent further damage and injury to the brain.
7. Our brain is sensitive to low blood sugar, poor nutrition and being dehydrated. Having healthy and consistent meals throughout the day and drinking the recommended amount of water per day can reduce symptoms of concussion and reduce incidences of acute neck injuries.
8. Reduce hazards around the workplace and home that could potentially lead to falls.
9. Wearing seat belts in cars is a legal requirement, but still some people don’t use them. So if you are reading this it’s worth it for more reasons than just saving your life.
10. Replace a damaged helmet. Even one blow to a helmet with falling off while riding a motorbike is enough to damage the structure and future potential absorption of forces across the helmet. This increases the risk of worse injury with successive or future falls or crashes.
In conclusion, there is a growing number of cases of neck and concussive injuries in sport, but also in everyday life. These now have significant impacts concerns for future implications for cognitive and mental health, as well as quality of life and pain.
Luckily there are steps that can be taken to improve your chances of these issues later in life with postural changes, improvements of overall strength and muscle size of the neck musculature, diet and hydration, safety gear and hazard reduction.
If you are like many people whose only exposure to neck exercises are from Facebook or Instagram videos of a big dude with a neck harness and chains around his neck pushing lots of of weight plates with his neck. You would be wrong to think this is the only way to train the neck.
It is possible to do very specific head and neck exercises that are much more beneficial and effective. These are also easy to implement neck exercises into your current training or daily life.
So if you want help with neck exercises and the programming of them to help build strength and musculature size, make sure to come in or give us a call at Fighting Fit Physiotherapy and we can get you in touch with a Physiotherapist or Exercise Physiologist based on what your needs are.
