Neck injuries in combat sports
Why is my neck so weak when I apply pressure to pass?
Anatomy: the neck, or cervical spine, is composed of 7 vertebrae (bones), bundles of nerves, a collection of muscles and ligaments, all to support the most important part of the body- your brain. The vertebrae contain “outlets” through which nerves pass through, providing the body and brain with information nonstop throughout the day and night; allows for movement so that you can see above, below and to the side of you; and provides anchor sites for muscles to attach. The muscles along the spine are generally divided into two groups: global muscles for large movements and local muscles for postural control. Global muscles (like the sternocleidomastoid) rotate and flex the neck and are usually “quiet” when standing or sitting upright and looking straight ahead. Local muscles such as the scalenes act to compress the spine to create a more stability, they are typically always “on”.
Injury: neck injuries can vary from a straightforward muscle ache that can be treated without any significant loss of training to severe neurological compromise requiring surgery. Most often injuries involving the muscles can limit your ability to look around (like looking over your shoulder when driving), may feel “stiff” upon waking and cause pain with certain movements (sidebending the neck). Muscular strains are often treated with hands on techniques and muscle re-education program.
More involved injuries involving the neurological system can cause numbness, tingling or loss of sensation of the shoulder, arm or hands. Experiencing an onset of numbness in the arm or hands can limit strength training & the ability to control your opponent. Nerve entrapment can occur at the level of the spine or at the shoulder, elbow, forearm or wrist. How and where the nerve is entrapped will determine the type and outcome of treatment. Some injuries may be resolved with conservative treatment like physical therapy and direction-specific exercises. Other injuries may require surgical intervention, as in the case of a ruptured disk that is impinging on the nerve root.
Prevention: Because the neck contains two types of muscle groups, designing an appropriate strength training program is important to maintain integrity of the cervical column. Incorporating static (non-moving) and dynamic (moving) exercises can address this challenge. Swiss balls and bands are two types of equipment to strengthen the neck musculature using the head as the primary resistance.
Exercises that should most certainly NOT be included are reverse-bridges, which add an unnecessary compression of the cervical column. Exercises that aggravate shoulder pain or cause numbness of the arms or face should be assessed by a medical professional immediately.