What is 'neck strain?A strain is a tear of a muscle ortendon. Your neck is surround-ed by small muscles runningclose to the vertebrae and larg-er muscles that make up thevisible muscles of the neck. '

How does it occur?Neck strains most commonlyoccur when the head and neckare forcibly moved, such as ina whiplash injury or from con-tact in sports.

THE SPORTS MEDICINE PATIENT ADVISOR 179

Neck Strain ----

ming muscles can causeheadaches.

How is it diagnosed?Your health care provider willexamine your neck. Your neckmuscles will be tender andtight, and you may have painover the bones in your neck.Your health care provider mayorder x-rays to make sure thevertebrae are not injured.

How is it treated?Right after the injury youshould place an ice pack onyour neck for 20 to 30 minutesevery 3 or 4 hours for 2 to 3days or until the pain goesaway.

Your health care providermay prescribe an anti-inflam-

'---matory meaiCafion-ahu a necKcollar to support your neckand prevent further injury.

If you still have neck pain

Neck Strain and Neck Spasm

How long will the effectslast?What are the symptoms?

You literally have a pain in theneck. When these muscles gointo spasm you feel hard, tightmuscles in your neck that arevery tender to the touch. You

1 have pain when ys>umoveyour head to either side orwhen you try to move yourhead up or down. The spas-

. several days after the injuryand after using ice, your healthcare provider may recommendusing moist heat on your neck.You can buy a moist-heat pador make your own by soakingtowels in hot water. Youshould apply moist heat to theneck for 20 to 30 minutes every3 or 4 hours until the pain goesaway. You may find that ithelps to alternate putting heatand ice on your neck.

Most people recover from neckstrains in a few days to a fewweeks, but some people takelonger to get better.

When can J return to mysport or acfivity?----- ------..-The goal of rehabilitation is toreturn you to your sport or

Front

Injured neck muscles

Neck Strain - Page 1 of 4

Back

180 THE SPORTS MEDICINE PATIENT ADVISOR

Neck, Strain :---------

activity as soon as is safelypossible. If you return toosoon you may worsen yourinjury, which could lead toperrnanentdamage.Everyonerecovers from injury at a dif-ferent rate. Return to yoursport or activity will be deter-mined by how soon your neckrecovers, not by how manydays or weeks it has beensince your injury occurred. Ingeneral, the longer you havesymptoms before you starttreatment, the longer it willtake to get better.

If you participate in contactsports, it is important to reha-bilitate your neck and shoul-

--- -.-~- ....-- ..-----.- ..------.--.-.------.-------:----.-----------_··_·_------1--··------_·- .•

ders before going back tocompetition. You must havefull range of motion of yourneck. This means you must beable to:• turn your head fully to look

over both shoulders• extend your head backward

as far as possible• flex your neck forward until

your chin touches yourchest

• move your head in eachdirection so that your eartouches your shoulder.

If any of these actions causeburning in your neck orshoulder or pain or spasm in

your neck or shoulder mus-cles, you are not yet able toreturn.

How can I prevent neckstrain?Neck strain is best preventedby having strong and suppleneck muscles. If you have ajob that requires you to be inone position all day (forexample, work at a computerall day), it is very importantto take breaks and relax yourneck muscles.

In many cases an injury tothe neck occurs during anaccident that is not pre-ventable.

© HBO N. Company

Neck Strain - Pag~ 2 -ot 4

THE SPORTS MEDICINE PATIENT ADVISOR 181

---- Neck Strain. Rehabilitation Exercises -----

B.1. Neck range of motion exercises

A. Neck rotation: Sit in a chair, keeping your neck, shoul-ders, and trunk straight. First, turn your head slowly tothe right. Move it gently to the point of pain. Move itback to the forward position. Relax. Then move it tothe left. Repeat 10 times.

B. Neck side bend: Tilt your head so that your right earmoves toward your right shoulder. Move it to the pointof pain. Then tilt your head so your left ear movestoward your left shoulder. Make sure you do not rotateyour head while tilting or raise your shoulder towardyour head. Repeat this exercise 10 times in each direc-tion.

e. Neck flexion: Bend your head forward, reaching yourchin toward your chest. Hold for 5 seconds. Repeat 10times.

D. Neck extension: Bring your head back so that your chinis pointing toward the ceiling. Repeat 10 ~es.

Do these exercises only if you do not have pain or numbness running down your arm or intoyour hand. Exercises 1 through 4 are meant to help your neck remain flexible. Exercise 5 will helpyou maintain or regain your range of motion.

Neck range of motion exercises

----- -2-.-Upper-rr.ape-ziu&-st±etGhr-.The--upper-tfape..zi\lS-ffiuwle-e0Hnee4:-s-you-F----shoulder to your head. Sitting in an upright position, put your rightarm behind your back and gently grasp the right side of your head

with your left hand to help tilt your head towardthe left. You will feel a gentle stretch on yourright side. Hold for 20 seconds. Repeat 3 timeson each side.

Upper trapezius stretch

3. Scalene stretch: This stretches the neck muscles that attach to your ribs. Sit-ting in an upright position, clasp both hands behind your back, lower yourleft shoulder, and tilt your head toward the right. Hold this position for 20seconds and then come back to the starting position. Lower your right

Scalene stretch shoulder and tilt your head toward the left until you feel a stretch. Hold for20 seconds. Repeat 3 times on each side.

Neck Strain - Page 3 of 4

.....,." ....I~;.

,,'\ .!i'"

5. Head liftsA. Neck curl: Lie on your back with your knees

bent and your feet flat on the floor. Tuck yourchin and lift your head toward your chest,keeping your shoulders on the floor. Hold for5 seconds=Repeat 10 times. .-

,r"'C_ B

B. N~ck side b~nd: Turn onto your right side. . <-~_C\ .WIth your right forearm underneath your c. _

.__ ...eh.~EQ.,Jili.yOurhe?d sIQw!Y..lowar~.YQ..1!rl~~_ ~__ __ .__ _ _shoulder. Hold for 5 seconds. Repeat 10times. Switch to your left side and repeat theexercise lifting your head toward your rightshoulder.

C. Hands and knees neck extension: Get on yourhands and knees and look down at the floor.Keep your back straight and let your headslowly drop toward your chest. Then tuckyour chin and lift your head up until your neck is level with your back. Hold this positionfor 5 seconds. Repeat 10 times.

. 182 THE SPORTS MEDICINE PATIENT ADVISOR

---- Neck Strain Rehabilitation Exercises ----.

4. Neck isometric exercisesA. Neck flexion: Sit upright, look straight ahead, and keep

your chin level. Apply light pressure with your fingertips toyour forehead, resisting bending your head forward. Holdfor 5 seconds. Repeat 5 times.

B. Neck extension: Sitting upright, apply light pressure withyour fingertips to the back of your head, resisting the bend-ing backward of your head. Hold for 5 seconds. Repeat 5times.

C. Neck side bend: Sitting upright, place your right palm onthe right side of your head and press your head into yourpalm. Hold this for 5 seconds and then relax. Repeat thesame resistance using your left hand on the left side of yourhead. Repeat on each side 5 times.

A.

(.:

B.

Neck isometric exercises

A.

c.

Head lifts

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Neck Strain - Page 4 of 4