2 Common Crop Over Injuries (and How to Avoid Them This Season)
As the Crop Over season heats up and the parties and social events begin to fill our calendars, the excitement is building. Every year we see people preparing to fit into their costumes and outfits, but very few prepare their bodies for the physical demands of the season.
This year, we want that to be different.
Here are two of the most common injuries we see during Crop Over and, more importantly, how you can prevent them. Putting in a little work now can help you maximise your enjoyment of the season and keep you dancing from start to finish.
Injury #1 – Back Pain
With the increase in activity during Crop Over—including dancing, standing for long periods and walking between events—it is common for your back to begin aching. This is especially true if you are wearing unsupportive footwear.
Back pain often occurs when your body is not accustomed to this sudden increase in activity. If you have been fairly sedentary leading up to the season, your muscles and joints may struggle to cope with the extra demands.
Look out for that familiar niggling pain after a night of partying or the tightness that develops along your spine the following morning. If your symptoms begin to increase, it is important to give your body a chance to recover by taking a break from partying.
If your back pain persists for more than a couple of days after resting from the aggravating activity, it is a good idea to book an assessment with your physiotherapist. Here are three things you can do to prevent back pain over the Crop Over season and beyond:
Stay well hydrated.
Wear supportive, comfortable shoes whenever possible.
Include Pilates in your weekly routine to improve core strength, stability and flexibility.
A stronger core can make a significant difference in helping your back cope with the demands of the season.
Injury #2 – Knee Pain
Knee pain is probably one of the most frustrating injuries to experience. You do not realise how much you rely on your knees until every step becomes painful or you just loose confidence in your ability to walk.
Knee injuries can range from ligament sprains to cartilage injuries caused by twisting awkwardly. It doesn’t have to take a lot for an injury to occur. As we get older, natural arthritic changes can also occur within the knee joint, and these changes can easily be aggravated by the sudden increase in activity that comes with Crop Over.
Many Crop Over events take place outdoors on uneven surfaces, making it easy to twist a knee unexpectedly. Standing for long periods in heels can also increase pressure on the front of the knee, while all the "wukking up" and gyrating requires repeated bending of the knees. If your body is not accustomed to these movements, your knees are likely to let you know.
If your knee starts to hurt during an event, the best thing to do is sit down and give it a chance to rest. While sitting you can try to move it gently by straightening and bending it within the limits of discomfort. After a break you may be able to continue enjoying yourself, provided there is no swelling.
Swelling should never be ignored. It actually reduces the strength around the knee and, if it persists, can delay your recovery. If possible, elevate your leg after the event.
Pay attention to sharp twinges or sudden pain. These are often warning signs that you have pushed your knee beyond its limits. If your pain increases, it is best to stop the activity and take the weight off the leg.
If your knee remains swollen or your mobility is limited, it should be assessed by a physiotherapist to determine exactly which structures have been injured.
Three simple ways to help prevent knee pain:
Wear supportive footwear throughout the party and on the road. You may have to sacrifice a little cuteness for a shoe that better supports your knees.
Massage your legs to improve circulation and reduce muscle tightness after events.
Add a regular stretching routine to your daily activities to maintain flexibility and mobility.
Enjoy the Season—Without the Injuries
Crop Over is one of the most exciting times of the year, and we want you to enjoy every fête, jump-up and road march without pain slowing you down.
Preparing your body is just as important as preparing your costume. A little prevention now can help you avoid weeks of discomfort later.
If you're already experiencing aches and pains, or you'd like to make sure your body is ready for the season ahead, our physiotherapists are here to help.
Book your assessment with PhysioCare today and let us help keep you moving confidently throughout Crop Over.