Reduce the risk of experiencing a concussion.

Alright snow flakes (you know, because you are all unique individuals, and it’s winter time in Maine so it’s kind of “punny” right?  Yes?  No?  Any who.  Back on topic.  I was doing some research in my downtime.  Specifically, I was focusing on looking into concussions because you know it is a hot topic, controversial, and HELLO, did you see that hit on Gronk during the game against the Jacksonville Jaguars?  Anyways, focus, focus, focus.  Time to be serious.  I recently completed a course about managing concussions.  Two bits of information stood out to me:

Info tid bit #1). Football had the highest incidents of concussions in high school athletes.

Info tid bit #2). High school girls are nearly 2 times at risk of concussions versus boys in similar sports.

So, I said to myself, “Self, the math isn’t looking great.  Football has the highest concussion rate and girls are more likely to get concussions.  So, what am I going to do about that?”  I realize football can be a dangerous sport, due to its increased risk of concussion. I also accept the fact that it may be impossible to prevent all sports-related concussions, but measures can be taken to reduce the risk of injury. How might you ask?  Helmet fit, helmet re-certification, mouth guard fit, knowledge of concussion symptoms, and neck strengthening exercises.

Related: To be a Dynamic Football Player, Stretch Like One

Helmets: Fit and Re-certification

Fitting:

1. The front of the helmet should sit 1 inch above the eyebrows.
   1. When pressure is applied to the top of the helmet the helmet should not slide down closer to the eyebrows. It should stay 1 inch above the eyebrows.  The forehead skin may wrinkle SLIGHTLY.
2. The chin strap should be centered over the chin with no slack in the straps that attach the chin strap to the helmet.
3. The jaw pads should feel firm against the cheeks.
4. Once you have checked all the steps listed above, you can grab the face mask and have the player turn their head. The forehead skin should wrinkle, and the player should feel the firm snug fit of the helmet.

Re-certification:                

The National Athletic Equipment Reconditioners Association (NAERA) recommends helmets be recertified every 2 years for 10 years.  After 10 years the helmet is deemed inappropriate for use.  In addition, the NAERA recommends helmets having hairline fractures, or defective interior components be deemed inappropriate for use.

Mouth Guards:  Mouth guards are thought to provide increased jaw stability, absorb shock, stabilize the head and neck, and limit movement caused by a direct hit to the jaw.

Customized Mouth Guards: In an ideal world, everyone would be able to have a custom molded mouth guard.  However, those are pretty pricey!

Conventional Mouth Guards: Make sure to read the instructions on the package, and follow appropriately.  I am just providing some general guidelines.

1) Gather equipment necessary for molding the mouth guard.

2) Boil water in a pot.  Once the water is boiling, CAREFULLY submerge the mouth guard in the water till it becomes soft.

3) CAREFULLY< remove the mouth guard from the water and allow it to cool off.  Wipe off excess water if any is present.

4) Place the mouth guards firmly on the front teeth.  Use your fingers to press the mouth guard onto the molars.  Firmly bite down on the mouth guard for 15-20 seconds.

5) Remove mouth guard and place in cool water till the mouth guard sets.

6) Let the mouth guard dry, and it is ready for use.

Concussion Education: Common Signs and Symptoms

• Headache
• Difficulty Concentrating
• Fatigue
• Drowsiness
• Dizziness
• Foggy
• Feeling Slowed Down
• Light Sensitivity
• Balance Problems
• Difficulty with Memory

Neck Strengthening Exercises:

Self-Resisted Neck Extension:

• Sit in chair with your hand placed on the back of your head
• Lightly push head back into the hand on the back of your head
• Hold for specified time 5 seconds for 10 times

Self-Resisted Neck Flexion:

• Sit in chair with your hand placed on your forehead
• Flex neck so chin beings to move towards chest.  Use your hand to provide light resistance.
• Hold for specified time 5 seconds for 10 times

Self-Resisted Side Bending:

• Sit in chair with your hand pressed against the side of your head
• Try to bring your ear to your shoulder.  Use your hand to provide light resistance.
• Hold for specified time 5 seconds for 10 times
• Perform set on opposite side.

Collectively, the five areas I have addressed above have been shown to reduce the risk of experiencing a concussion.

Down, set, fun fact: The average game attendance for an NFL game is 66,957 spectators. For MLB, it’s 30,135 spectators.

Related: Chalk Talk: It’s Just a Mad Dash!

By Haylee Graves, PT, DPT

Back in Motion® Physical Therapy – Portland, Maine