How to Prevent Head and Neck Injuries in Football

Head and neck injuries are common among football players of all levels and abilities. But the high-contact, physical nature of football requires the right conditioning and proper strength training. There is more to safety than simply wearing appropriate equipment; developing the right neck and upper-body muscles is essential to safely sustain blows to the neck and head.

Instructions

1. Learn and maintain the proper posture during a tackle or block. Due to the spinal makeup of our neck and back, you must lean forward and keep your head up in a neutral position (eyes forward). This allows some of the blunt force endured during the tackle to be absorbed by your neck. If you lower your head, it straightens your spine and the impact goes straight to your vertebrae, which can cause injury.

2. Strengthen your neck muscles. The best exercises for developing these muscles are isometric, which means you use resistance behind, in front of and on either side of the head. Place one hand on your face, beside your ear. Apply tension with that hand and simultaneously press your ear towards the same shoulder. Hold for 10 second increments. Repeat with opposite side.

3. Stretch your neck, back and shoulders before every game, scrimmage, practice or workout. The best and easiest way to do this is to tilt your left ear to your left shoulder, roll your head forward and finish on the right shoulder. Do not roll your head to the back. Next, look to the left, as far as you can and hold it. Repeat on the right. Lastly, stand up straight and hang head forward for 5 seconds, then tip it backwards for 5.

4. Know your coach's emergency plan for dealing with head and neck injuries. Everyone should be aware of what to do, and sometimes more importantly, what not to do in the event of a head or neck injury.

Tips & Warnings

• Leading a tackle with the top of your helmet is not only dangerous to your neck, but also illegal in the game of football.