Tumbling Tulsa | Preventing the injuries
Hello and welcome to Tulsa tumbled talk with justice gambling company, the one and only Tulsa tumbling show where we are Tulsa tumbling experts. Answer the questions that we get from parents and athletes on a daily basis. We’re your hosts, Coulton cruise and rusty Bressler, and we are the owners of justice tumbling company in Beautiful Tulsa, Oklahoma. And today’s topic, the subject of today’s podcast is injuries and injury prevention. That’s a big one. That’s a big one. Tumbling Tulsa, so here’s our disclaimer. We are not doctors and we do not pretend to be doctors.
No, we are not. Tumbling Tulsa. This is our opinion after years of coaching and research to better ourselves as coaches. That way we can help prevent injuries and our athletes.
Now here’s a fun fact for you. According to a 2008 issue, I know it’s a little old, but at 2008 issue of Pediatrics magazine at the annual average of tumbling relating related injuries is 26,600, a large number. That’s huge. Forty percent of those occurred at school for another 40 percent happened at a gym. Tumbling Tulsa A 15 percent happen at home
and listened to our podcast on practicing outside of your gym.
Yeah. That we cover a lot of things on, on practicing at home. Um, and then another five percent happened at a public event such as football games
or, or a competition. Tumbling Tulsa that just goes to show that the coaches are letting their athletes down every day, not preparing them for and their body is for the skills they’re learning or working on a. So obviously we are talking about injuries but what exactly are we going over today? Rusty the most common injuries and what skills those injuries happen on or tend to happen on. And we’re going over on how to prevent those injuries as well. And we are starting with backhand springs. Yes. So in backhand springs, the most common injuries we’ve noticed, our wrist and elbow injuries and I think that you can do to
help prevent that or if you have a wrist injury, is to do a tennis ball squeeze. So you get like a ball racket ball, tennis ball, something that has a little lassis elasticity to it. Some resistance, and I’m squeezing that over and over again, a daily, if you can, that should be part of your stretching and warm up, um, to help with those injuries and your risks. A lot of kids, I know they, they know that they have that wrist injury, Tumbling Tulsa so they’re doing everything they can to prevent anything else from happening.
And Colton in a backhand spring is what causes the wrist injuries the most.
It’s going to be going straight down onto your wrist. So those arms usually going in front of your ears. Uh, and we talk about that. We tell our athletes that all the time, keep your arms by your ears or behind your ears. Tumbling Tulsa, as soon as those arms go in front of your face, that is the danger zone. That is the danger zone. Uh, there’s a song like that. And then the danger, the danger zone and all injuries
and tumbling happen over time. So if you’re young and you might not feel it right away, but if you’ve learned that habit of arms in front of ears and backhand springs like a large number of athletes when you get older or especially my age and you want to continue to tumble, Tumbling Tulsa it makes it very hard.
And, and something that our athletes have heard me say regularly, other, there are two types of injuries. There are injuries that happen instantly and then those injuries that happen over time. Tumbling Tulsa, and so, like rusty said, you, you want to take precautions now to be proactive so that you are not causing injuries over time without you even knowing it until that pain starts coming in.
Also in backhand springs, uh, we noticed a lot of kids, Tumbling Tulsa, complaining about their elbows, especially when they’re first trying in the back hand spring for the first time. They tend to be in the wrong body position, adds a lot of weight to the elbows and ends up almost hyper extending the elbow. Um, there are things you can do to prevent that. There are open chain rotations. You can grab a weight, put your form flat against the surface, and rotating left to right, uh, building up some muscle in that elbow.
Something else that you can do is band, elbow fluxion, and that is using bands, uh, to resist against the elbow and you want to keep your wrists straight the entire time and it’s like lifting regular weights except you have that resistance pulling you down with that, uh, with that band. Now, next is going to be back tucks and layouts. What are the most common injuries for, for those rusty,
um, and the toxin layouts, they are ankle killers. Tumbling Tulsa, if you land short and a lot of tax, especially when kids are learning them for the first time, kids always tend to kick out. Orlando’s short ads, a lot of pressure on those ankles.
Now the best way to prevent those ankle injuries is with calf raises. And I’m sure you’ve seen those before, where you get on a higher surface, you’re on the pads of your feet and you’re lifting your heels up as high as you can. You want to do that probably 30, 30 times. Um, but that’s another thing that should be added into your, uh, regular daily tumbling warmups and, and drills that you do.
Another thing you can do to help out ankles. Everybody knows calf raises. Tumbling Tulsa, you can also do shin raises where you put your heels on a higher surface and you point your toe towards the ground and then lift your toes back up toward the ceiling.
And that is perfect for preventing ankle injuries, helping with Shin splints, especially if you’re doing punch fronts, um, that, that’s, that’s a really good drill to help with that. And that’s another 30 that you should be doing every day.
Tumbling Tulsa the last thing I’ve heard used for after injuries like strengthening up and ankle or knee after an injury, but you can do it before to help prevent his ankle circles and spelling out the alphabet with your toe with bands resisting against your ankle.
Now we have bands here, if you’ve ever been to our gym, we have those bands where it’s, it’s cut on each end. So it’s not a complete circle, but you had just put that band around your foot and you would use that resistance while holding with your hands and your spelling out those, those alphabet letters or making those circles. Tumbling Tulsa, it’s, it’s best to use both.
In the last one is fulls and doubles. The most common injuries are the knee injuries, which are your acl, MCL, PCO, and Lcl, Colton. Explain what those injuries are and how they happen,
the acl or the interior cruciate ligament tears. Whenever a sudden change in direction or pivot against a lot, knee happened. That’s whenever you’ll hear a pop followed by pain and swelling, which are the most common symptoms and obviously whenever you are landing a full landing a devil and that pivoting is what is creating the tear in your acl.
Moving onto the PCL, which is your posterior cruciate ligament. This typically occurs when the Tibia is hit by an outside force. While the leg is bent. A, this can happen when falling on your shins or hyper. Extending your knee can also cause the tear. So this is in your punch front step outs, landing with locked out legs or your double landing with your knees locked out and chest forward, it shoots your knee backwards,
and next is the MCL or the medial collateral ligament. And these injuries occur whenever you put too much pressure on to the inside of your knee. So something thinking about doubles and fools is that if your legs land apart, you’re putting a ton of pressure on the inside of one of your knees. So definitely making sure that you are landing with your legs together is a priority.
Tumbling Tulsa the last one, your Lcl, which is your lateral collateral ligament, it’s a tongue twister. Uh, your lcls primary function is to stabilize the knee as it moves. So tears to lcl commonly occur as a result of direct blows to the inside of your knees, which can overstretch the ligaments on the outside of the knee and in some cases caused them to tear.
Now, the way that we prevent these injuries, the best way to prevent these injuries is going to be walking lunges and making sure that your knee drops straight down without touching. The ground and something to remember is that if you cannot see your toes or your leading leg, you’re doing the exercise incorrectly and doing more harm than good. Something else that helps prevent these knee injuries are hamstring exercises and they’re tough. I’ll give you that. They are tough. We tried it and it’s a lot harder than it seems, but when you do it, you can really feel the strengthening of your knees and your legs. So how you do this as you’ll kneel on the ground with your hands at your side and you have a partner hold at your ankles and put all their weight into your ankles. And then with a straight back, you’re going to lean forward with your hips, but you don’t want to bend at your waist. Tumbling Tulsa, so you’ll been straight down as far as you can. And then back up and then back down again. So it’s an exercise that you can do, like three sets of 10 for a total of 30. And this is another thing that we want you to be doing on a daily basis as you’re training yourself to get these new skills.
So when athletes are getting ready for full, their layouts are starting to look pretty before I even start having them learn the spin, I start making them condition doing all these conditionings before they even get to the skill, the way they’re preparing the knees before we even get to spinning.
So what’s our conclusion growing up? And even still to this day, coaches rarely ever focus on injury prevention to protect their athletes. We’re looking to change that. Rusty, don’t you have an awesome injury story
I don’t know about. Awesome, but it is a definite injury story. A stay in your lane. No know what skills you should be trying. If you’re only a school cheerleader, you probably don’t need to worry about doubles at all. Uh, if you’re a cheerleader, you probably don’t need to worry about double flipping. Tumbling Tulsa that’s where I went wrong. I was a cheerleader. I was doing double backs, double friends, and then decided to do triple friends first few times. They worked out. After a two hour practice, I decided to try one again to try to show off for a girl. It didn’t go very well. Did two and a half landed with my head back and ended up breaking my c six and c seven and my neck. I’m terrible injury. The worst part of it though, is it same when kids enter their knees or ankles or anything.
If you are truly passionate about tumbling, the worst part is just having to sit out and watch your friends do something that you love and you’re not able to do it for however long you’re out for that injury. And your takeaway from this is a, you shouldn’t be landing on your neck ever. Yes. No, yes, I’ve taken falls, Colton’s take involved. We’ve had our injuries so we train our athletes to not have to go through what we went through. That’s right. Tumbling Tulsa I love the point that you said about stay in your lane. Something that we deal with regularly is young kids who will not be throwing fools or not be throwing doubles. I’m in a long time wanting to work on those skills. What do we say to those athletes? Rusty? Um, it’s great that they have that drive in that purse. You definitely should set those goals.
But like Colton said, be realistic. If you’re young and you’re on a level three team, you’re probably going to be competing level for skills before you ever even worry about falls, so if you’re not sitting there perfecting your layouts or your specialty paths that you’re going to require for the level four, you’re almost setting yourself up for the risk and reward is not worth it. It’s great and it looks really cool to be that young and have a full or a double, but us as coaches would prefer you to have a perfect 10 out of 10 layout or whip pass through to lay before you even start doing that. Tumbling Tulsa I could not agree more with that statement. And then if you do have that whip pass already nailed down. As soon as you get your full, it should be an easy transition to go straight into a whip through to full and specialty through full and listened to our podcast about progressions and building your house, working from the foundation up and then remembering your foundation and your walls of the house before you build that roof. You’re interested in finding out more about US justice tumbling company. Please visit our firstname.lastname@example.org, or you can also find us on facebook and Instagram, and if you have a google account, we would love for you to let us know how we’re doing by leaving us an objective Google review.