Fitness Sailing Tips From Dr. Robert Bray

Preeminent Neurological Spine Surgeon, Dr. Robert S. Bray, Jr., the CEO and Founder of D.I.S.C. Sports and Spine Center and avid sailor offers some basic fitness and health tips for sailors to prevent injuries and alleviate pain.

WELCOME SAILORS FROM LONG BEACH AND CAL RACE WEEK.  WE HOPE YOU HAD A SUCCESSUL WEEKEND AND ENJOYED THE KATTACK GPS SYSTEM. Below are some health tips geared to sailors that we hope you will helpful. To visit the main D.I.S.C. Website click here.

NECK

The typical cause of pain during a regatta is from prolonged looking upward.  This is common when trimming spinnaker or observing sail shape and can be avoided by frequent repositioning of the neck.  The hyperextended position of the neck causes the small nerve exit holes to impinge the exiting nerves from bone spurs or from life's wear and tear resulting in neck and shoulder pain.  To avoid this, frequently tuck the chin and gently role the neck back and forth to avoid this prolonged compression.  Holding the neck in the extended fashion can cause a flare up in pain that can last for days.  Nonsteroidal anti-inflammatory medications help alleviate the symptoms such as ibuprofen, Advil or Motrin or Aleve.  Stretch the neck frequently and constantly change the position to reduce the risk.

LOW BACK INJURIES

Low back injuries result from "bent over lifting."  Do not lift with your arms extended and bent forward as this results in excessive stresses placed upon the discs in the low back and can result in a disc rupture.  All lifting should be done with proper posture, which means knees bent and holding the weight in close to the body. 

In addition, stretching of the hips and hamstrings helps avoid injuries to the low back and proper flexibility here avoids the excess stress in the low back.  Stretching the hamstrings by bending over and touch the toes.  Stretching the hips by pulling the knees to the chest and stretching the groins before you start in the morning and repeat this stretch between races when possible. 

DEHYDRATION

Dehydration and fatigue dramatically increase the rates of injuries.  Hydration should be performed frequently in small amounts rather than waiting until extreme thirst sets in and guzzling fluids.  Remember to use a mix of electrolyte and water or alternate their use to keep the proper balance of salt and water. 

CORE STRENGTHENING

Proper core, trunk muscle conditioning is vital for sailors.  The stresses of a dynamic surface and in those boats that require hiking out, can cause injury to the back when it is not properly conditioned.  Consider a formal evaluation and training recommendations for your back and neck to avoid these injuries throughout the season.

At D.I.S.C. Sports and Spine Center we provide complete conservative care evaluations, biomechanics and training as well as the latest in state-of- the- art services for pain management or outpatient surgical interventions.

Happy and safe sailing.

Dr. Robert S. Bray, Jr. is widely recognized as one of the world’s most experienced and qualified neurological spinal surgeons. Specializing in minimally invasive techniques, he has performed over 9,500 microsurgical procedures and is at the forefront of the revolutionary innovations taking place in his field. He serves as the Founding Director & CEO at the D.I.S.C.  To read more about Dr. Bray click here.