Sports Injuries in Rhythmic Gymnastics and Aesthetic Sports
When you think rhythmic gymnastics, you do not think of a dangerous sport with injuries. However, rhythmic gymnasts (and other aesthetic sports/performers) are prone to injuries similarly to all athletes: chronic (overuse/strain) type injuries, mostly to the spine and foot; and acute (immediate/traumatic) type injuries to the wrist, hands, and ankles.
Overuse Injuries in Gymnastics
Overuse injuries are the result of repetitive movement. The spine is the most susceptible to overuse, due to the repeated extending and curving of the spine required during practice and performance.
Other reasons for overuse injuries appear:
– Insufficient recovery between training sessions
– Decreased strength in the core
– Poor balance
– Imbalances in strength (muscles not working together)
Preventing Overuse Injuries
- Strength training is the best tip for injury prevention.
- Having a strong core provides gymnasts with a stable base for the arms and legs as they move in different directions.
- When the core (specifically the transverse abdominis muscle) contracts, it decreases the pressure placed on the lower back. This will require the abdominals to protect the spine during complex and powerful movements.
- Functional core exercises that challenge your base of support and combine movements of your arms and legs tend to prepare gymnasts better than the traditional exercises such as planks and bridging.
- A physiotherapist can help incorporate and create exercises that are specific to your movements.
- Balance training: training movement patterns on uneven surfaces forces you to challenge your core.
Acute Injuries in Gymnastics
Acute injuries occur because of too much load or weight impacting on an underprepared body part. For example, a powerful landing on a weak foot may be cause for an acute ligament sprain of the ankle. Other areas for acute injuries in gymnasts are in the wrists, hands and knees.
Preventing Acute Injuries
- Strength training (again!)
- If you’ve had a previous area of injury, you may want to protect it using taping or bracing.
- Assess your body mechanics and motor control: ensure you are moving properly and using the right muscles. For example, while landing, your hips and core should be taking some of the power, instead of your feet. This will distribute force evenly through all your joints.
In either case, seeing a physiotherapist as part of a recovery AND prevention plan is integral. Physiotherapists are experts in understanding your body mechanics and the force required during complex movements. At Foundation Physiotherapy & Wellness, we have a team of physiotherapists, massage therapists and chiropractor to get your body strong and ready for your next competition!
References:
http://www.actaorthopaedica.be/assets/2767/01-Paxinos.pdf
https://www.sciencedirect.com/science/article/abs/pii/S1469029216300516
https://search.informit.com.au/documentSummary;dn=709214819833763;res=IELHEA