Exercises for Sport-Related Headaches
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Sport-related headache in American football
Causes - Common Injuries - Exercises & Stretches
Headaches are common in our day-to-day lives as well as in sports. They are particularly prevalent in sports that involve physical contact, such as American football, ice hockey, mixed martial arts, rugby and wrestling.
Sport-related headaches may be caused by a variety of factors: physical, mental stress, equipment-related, improper movement and biomechanics.
CONCUSSION
Concussions are also known as traumatic brain injuries. A concussion starts with a blow to the head, which causes a shearing (unaligned) force of the brain inside the skull. This force involves a very rapid stretching of the brain and nerves inside the head, which causes damage as the brain is whipped back and forth.
Symptoms of concussions include mild to severe headaches, nausea, blurred vision, fatigue or drowsiness, loss of concentration and blurred vision.
After a concussion, it’s important to consult a healthcare practitioner that is familiar with concussion protocols. Delayed treatment and return to play guidelines need to be enforced as the brain needs time to recover and it’s necessary to wait for approval to return safely. New research has shown that return to light physical activity may be beneficial for concussion rehab, however, this should be done under medical supervision.
CERVICOGENIC HEADACHE (headache originating in the neck)
The term ‘cervicogenic’ refers to headaches of neck origin (‘cervico’ referring to the neck and ‘genic’ meaning the origin). In most cases this type of headache can originate from the cervical joints of the neck and can cause referred pain to the head.
Some muscles surrounding the neck can also produce trigger points or referred pain to the head as well. For example, the sternocleidomastoid muscle in the side and front of the neck can refer pain to the temporal region of the head. These headaches tend to be unilateral (one-sided) and can be described as dull or aching in nature.
Cervicogenic headaches tend to respond well to treatment directed to the root cause of the injury, such as the joints or the muscles. Once function is restored to the source of the pain, the referred pain to the head that causes the headache typically disappears. When assessing headaches of neck origin, a qualified practitioner is able to detect the specific structure that pain is coming from.
MIGRAINE HEADACHE
Migraine headaches can be quite painful and disabling for many people. They are typically described as headaches that are moderate to severe in intensity, characterized as ‘throbbing’ or ‘pounding’ and are usually felt on one side only.
Unique features of migraines include sensitivity to light, noise or smells, which may trigger the headache or cause it to become more intense. A headache may be preceded by visual disturbances such as flashing lights or blindspots. The etiology of migraines is still being studied as they have not been linked to one specific cause.
Effective treatments for headaches can include chiropractic therapy, lifestyle changes, dietary modifications, and medications.
CHIN TUCK
Chin tucks help with the alignment and mobility of the cervical vertebrae.
Exercise instructions:
Place your hand onto your chin gently
With the muscles deep in the front of your neck, create a double chin and hold for a few seconds.
Tips on technique:
This exercise should be quite comfortable and feel as if the head is aligned vertically with the body.
Suggested workout:
15 to 20 reps several times per day.
SUBOCCIPITAL SELF RELEASE
Behind your head directly beneath the skull, you’ll find tender points. These are called suboccipital muscles and can be a common trigger for headaches.
Exercise instructions:
Using your thumbs, press the suboccipital muscles
Hold for 10 seconds.
Tips on technique:
Alternatively, place a tennis ball or golf ball on the ground and lie on the ball so that it is directly under the affected suboccipital muscle.
Suggested workout:
2 to 3 times per day for 1 minute each time.
TEMPORALIS SELF RELEASE
The temporalis muscles are on the side of your head at the temples. These muscles become fatigued with stress, neck pain and clenching of the jaw. This exercise will help to release these muscles.
Exercise instructions:
Open your jaw and press into the temporalis muscles with your fingers
Slowly close and open the jaw to stretch them.
Tips on technique:
When placing your fingers on the temple area and clenching your jaw, you should be able to feel the temporalis muscle pop up into your fingers. If you can feel muscle movement, you’re in the right place.
Suggested workout:
2 to 3 times per day for 1 minute each time.
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