Gymnast Injuries: Causes, Prevention, and Training

Introduction: Why Young Gymnasts Face Unique Injury Risks

Younger athletes are particularly vulnerable to injuries, and in the case of gymnasts, the great physical, stamina, and balance-related demands of the sport place extra pressure on developing bodies that is especially challenging. According to Dr. Lyle J. Micheli of the Division of Sports Medicine at Children's Hospital in Boston, MA, growth tissue is localized at three particular sites on the bones: the joint surfaces, the growth plates, and the sites of major muscle-tendon insertions. It is also important to understand that growing cartilage tissue is considerably softer in younger people than in adults. Hard training and vigorous participation in gymnastics can put undue strain on the growth plate; in particular, "high velocity trauma" — the kind of impact a gymnast experiences when landing — may be harmful.

According to an article in the British Journal of Sports Medicine, "the vast majority of competitive participants" in gymnastics are children. This is because of a "widely held belief that to achieve success at the highest level," competition and serious training must begin "before puberty" (Daly, 2001). That timing is considered appropriate by coaches and parents because pre-puberty is when a "small lean physique is likely to convey a performance advantage." Some young gymnasts begin training as early as age five or six, and they train, Daly notes, "for between 20 and 40 hours a week all year around."

Common Causes of Gymnastics Injuries

All gymnasts — younger athletes and more mature athletes alike — can and do sustain injuries. Daly suggests that "inconsistent strength training may explain the decline or plateau in gymnastics performance and the high incidence of injury during the preparatory phase of training in some gymnasts." Another cause of injuries is a loss of "concentration and inattentiveness"; in particular, a loss of concentration can be attributed to inadequate rest (sleep) and poor nutritional habits.

There is also evidence that "insufficient warm-up may leave muscles and other skeletal structures unprepared for the forthcoming performance." Daly reaches this conclusion based on a three-year study of female athletes, which found that "most strains in young elite female gymnasts occurred during the first hour of practice." Another risk factor is when an athlete has "poor and excessive flexibility or hyper-mobility." Proper warm-up should incorporate "both static and proprioceptive neuromuscular facilitation stretching techniques." Particular attention should be placed on non-weight-bearing upper extremities when warming up to avoid injuries.

Further, when performing weight training, "poor spotting or no spotting," Daly writes, "has been suggested as a risk factor for gymnastics injuries." However, a study on gymnastics injuries found that some 65% of injuries happened in the presence of a spotter — possibly because "gymnasts attempt more difficult tasks when assisted by a spotter."

Plyometric Training for Gymnasts

Exercises using the plyometric strategy are very useful for gymnasts. Plyometric exercises involve "the rapid deceleration and acceleration of muscles," which in turn help create a stretch-shortening cycle. These exercises train both the muscles and the nervous system to carry out the stretch-shortening cycle effectively, which can improve a gymnast's performance. Plyometric drills also help the athlete develop "rhythm, speed, power and even muscular endurance," as explained by Special Olympics training resources. All plyometric exercises should be carried out on a flat, soft surface. For example, the "Exploding Harvards" plyometric exercise builds stamina and muscle strength by performing 10 jumps on each leg.

Juan Carlos Santana (MEd, CSCS) describes plyometrics as an "explosive-reactive" form of power training, involving "powerful muscular contractions in response to a rapid stretching of the involved musculature." Plyometric muscle contractions engage the central nervous system to an extremely high degree. An example of a plyometric exercise Santana recommends is jumping off a 6-to-12-inch box, followed immediately by a quick jump up to a 24-inch box. The smaller box "loads the legs quick enough," Santana explains, "to create the stretch reflex needed" for this type of training.