MOST COMMON KITESURFING INJURIES
Among the most common injuries in the practice of kitesurfing are the ones related to the low back pain
The injury occurs in the lower back (lumbar area), and can spread to the buttocks, producing a tingling sensation in the legs that worsens when walking or get moving and yields to absolute rest.
Low back injuries can be caused by charges in effort in ligaments, muscles, intervertebral discs and vertebrae.
In the world of kiteboarding, lumbars play an important role but also in the practice of other sports such as rowing, surfing or windsurfing.
This happens mostly by performing radical maneuvers or after practicing this activities when we haven’t had a pre stretch session, as, it is once out of the water when we may notice the area lumbar highly charged
In this article we am going to advise you how to avoid these possible situations which may end hurting you and indicate you the best way to face this issues when the pain is already established.
WHAT TO DO TO PREVENT LOW BACK PAIN IN KITESURFING
The first thing which we recommended it’s muscle strengthening as a preventive measure to strengthen the lower back and abdominal muscles. We will always see how to work before the practice of the sport, to prepare for the coming effort in lumbar muscular abdominal muscles, otherwise, we can produce an imbalance in the lumbar area.
A good stretching session prior to kitesurfing is of capital importance
Before entering the water is recommended to do some abdominal exercises. The amount of them depends on the level of training of each person.
There are several exercises to strengthen muscles. These exercises can be combined to balance the following effort which in turn will also help us to strengthen both the lumbar and abdominal areas
Recommended warm up exercises
1 … Raise your legs extended: Lying in the floor on your back, legs straight and at 90º from the ground.
This is, you have to bring the legs towards the ceiling to separate the pelvic area from the floor. Repeat the exercise in sets of 5 times.
2 … Elevations of your hips with your arms extended on the floor, hand palms down against the floor, following with a similar elevation of your extended legs, in this case, instead of raising the pelvis
Other important exercise which you can do is to separate your higher back until touching your feet with your hands.
3 … Crunches with legs propped at 90 degrees: Place your feet elevated supported on a bench or chair to shrinkage. Do short movements, do not force.
4 … Butterfly Curl: Place your legs open and bent. Lift your upper body from the cervical area to the beginning of the dorsal region.
5 … It is also very important to keep a good stance when we are riding, A bad stance will provoque awkward body positions, not only on our legs but our hips and the lumbar and low back area.
6 … don’t act crazy and ride carefully, your body will appreciate it
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