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What is Whiplash?
Whiplash or Whiplash Associated Disorders (WAD) refers to an injury of the neck from a rapid acceleration and deceleration movement. This generally happens when the neck and head move forwards and backwards quickly and unexpectedly with a high amount of force.
Whiplash or WAD, is graded in relation to the severity of injury. There are 4 different grades of whiplash:
Grade I: Complaint of neck pain, stiffness, and tenderness only. No physical signs are present.
Grade II: Complaint of neck pain and stiffness, along with musculoskeletal signs. Musculoskeletal signs include a noticeable decrease in neck range of motion and point tenderness.
Grade III: Complaint of neck pain and stiffness, along with neurological signs. Neurological signs include sensory deficits, weakness, and a loss or decrease in reflexes.
Grade IV: Complaint of neck pain and stiffness, along with a fracture or dislocation.
Most whiplash injuries are a result of a soft tissue injury and are classified as a Grade I or II. These types of whiplash injuries can be successfully treated by rest, education, and physiotherapy.
Grade III and IV whiplash injuries are possible, but much more rare and require different intervention. If you are experiencing changes in neurological signs or suspect you may have a fracture due to a whiplash injury please speak with your GP right away.
What Causes Whiplash?
The most common cause of whiplash is a motor vehicle accident (MVA). Typically a rear-ended accident or a collision to the side of the vehicle. However, whiplash can be caused by many other activities:
A fall, where the head is impacted or is thrown forwards and backwards
Contact sports
Physical abuse or assault
Cycling accidents
How Long Does Whiplash Last?
The duration of whiplash symptoms can vary and is dependent on several factors, the severity of the injury, previous neck injuries, the age of the patient, stress and trauma, and adherence to a rehabilitation program.
Many whiplash injuries recover in days or weeks, while others may have symptoms that persist for a few months. It is recommended to start physiotherapy as soon as possible to have the best outcomes and alleviate symptoms early. Early interventions include rest, basic stretches and strengthening exercises, along with gentle manual therapy.
What is the best treatment for whiplash?
It is important to keep your body moving and generally active after a whiplash injury. Doing gentle exercise and
returning to work as soon as you feel able typically helps recovery. You do not need to wait until you are 100% better to return to a somewhat normal routine.
Going for a gentle walk or completing your household chores is an easy way to incorporate movement at the start of your recovery.
It is important to start gentle range of motion exercises as early as possible. This will help decrease joint stiffness. This may be uncomfortable at first, but will improve with time and practice. It is helpful to push into a bit of pain to start as this will improve your range of motion and get you back to your normal self.
Pain should not be avoided in the early stages as long as it is mild. You won’t cause more or prolonged damage by doing gentle exercises during the early phases of recovery. Pain in this case, is a reminder that you’ve had an injury that you need to be gentle.
Exercises for Whiplash
These exercises are meant for the early stage of whiplash and are simple but effective. They are meant to improve your range of motion and build foundational muscle strength so you can progress to harder exercises with your physiotherapist. You can complete these exercises 2-3 x day for the first 10 days to 2 weeks after injury.
It is important to note that once these exercises become too easy, it is important to have exercise progressions. Exercise progressions help build muscle strength to its original baseline level prior to injury and will prevent re-injury once you return to your normal routine.
Range of Motion
Neck Rotations
Complete 2 sets x 10 repetitions to each side.
You can push into a bit of discomfort but this should never produce a sharp pain.
With each set and repetition you are trying to go a bit further into your range of motion.
Neck Side Flexion
Complete 2 sets x 10 repetitions on each side.
You are trying to bring your ear to your shoulder without shrugging.
The movement is coming from your neck joints and not your shoulders.
Neck Flexion / Extension
Complete 2 sets x 10 repetitions in each direction.
This exercise can be the most uncomfortable after a whiplash injury, so go nice and slow.
You are trying to go further into your range of motion each time without forcing the movement.
Isometric Strengthening
Isometric Flexion
Complete 3-5 sets on each side, holding for 10 seconds each.
Place your hand on the side of your head or temple.
Push against your hand as if you were going to bring your ear to your shoulder.
Only push as hard as you can tolerate.
Be sure to hold your head in a neutral position while pushing.
Isometric Side Flexion
Complete 3-5 sets on each side, holding for 10 seconds each.
Place your hand on your forehead while keeping your neck in a neutral position.
Push forward as if you were going to bring your chin to your chest.
Only push as hard as you can tolerate, increasing the pressure as you get stronger.
Isometric Extension
Complete 3-5 sets on each side, holding for 10 seconds each.
This exercise can be the most uncomfortable of them all, so be light with your pressure to start.
Place your hand on the back of your head, while keeping your neck in a neutral position.
Push backwards as if you were going to look up at the ceiling.
Only push as hard as you can tolerate for the suggested hold time.
Decrease your pressure if your muscles become painful or too fatigued.
If you are struggling with whiplash symptoms or want to learn more, book an appointment with one of our physiotherapists. You can book online by clicking here, or by calling the clinic at 604-553-1203.
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