10 Steps to Preventing Fitness Injuries

  • Published
  • By Kevin Egger
  • M.S. Exercise Physiologist
AVIANO AIR BASE, Italy --  Ongoing participation in exercise has repeatedly been shown to reduce the risk of medical conditions ranging from high blood pressure to osteoporosis. At the same time, too much of a good thing may be bad. 

In fact, more than 10 million fitness related injuries occur each year. The majority of these injuries are caused by individuals participating in activities they are not physically prepared to enjoy. 

A person's current level of fitness, effectiveness/appropriateness of their warm-up, proper workout progression, and the wearing of appropriate equipment are all directly related to the majority of these injuries. Before you walk out the door and swing a softball bat, throw a baseball, perform a leg extension, or run a mile, you should first prepare those out-of-shape muscles and tendons, or your venture may be short-lived.

Injury Prevention Tips
1. A long active/dynamic warm-up before activity is NOT AN OPTION and is one of the most important things done to prevent injury. The goals of a warm up are to gradually increase: heart rate, body temperature, and blood flow and range of motion within the muscles/joints which are about to stressed. This is best accomplished by doing active/dynamic exercises. Static stretching before activity is something that for the past few years has been moved from pre-activity to a post activity component. 

An active/dynamic activity is initiated by first doing about 5-7 minutes of low level activity which mirrors the event you are about to perform. For instance brisk walk or very slow speed jogging would be used for someone about run. Playing catch with someone only 20 feet away is one way to prepare for playing baseball. For those individuals participating in sports like basketball, soccer and softball, activities need to progress in both intensity and direction as the muscles, ligaments and tendons will soon be forced in multiple directions and the chance for injury is dramatically increased. 

2. Incorporate a preseason training program so you are better prepared by the beginning of the season. For example, begin a new form of exercise by restricting your frequency to no more than 3 times a week for the first month. If desired increase your frequency by 1 more time each week for each additional month of activity. 

3. Build up your workout intensities gradually. Don't go out the first day of practice and try to throw from center field to home plate using 100 percent of your effort, nor start your first day off running by doing a lap around the flight line. 

4. Start by exercising approximately 15 minutes per session. Increase your training time by no more than 10-15 percent per week (every other week if you are a runner). Example: This week you cycled for 20 minutes 3 times, next week increase to 22 to 23 minutes and keep your frequency to 3 times. 

5. Cross-train to help prevent overuse injuries. For instance run on Monday and Fridays but use cycling or swimming as a break from pounding the pavement on Wednesdays. One good prevention tip is to restrict running to no more than 3 times a week. 

6. Use or wear protective equipment appropriate for that sport:
In baseball and softball wear a batting/base helmet, mouth guards, and other protective gear appropriate to the position you are playing. If snowboarding, be sure to wear wrist guards. 

For runners make sure your running shoes are doing what you paid for them to do, absorb and control motion. Running shoe capabilities generally diminish after about 400 miles. 

For cycling be sure you wear a helmet, gloves and clothing that is highly visible, for example yellow or orange in color. Also, be sure to use a reflective belt and lights when natural lighting is diminished. 

7. If you experience pain when training STOP your session immediately. Treat even seemingly minor injuries very carefully to prevent them becoming a big problem. The immediate use of P.RICE, (Prevent re-injury, Rest, Ice, Compression and Elevation) in almost all cases can dramatically minimize the damage. 

8. Incorporate a strength training program that strengthens muscles specifically involved in your sport. Don't forget to also strengthen your core exercises as they are important for ALL sports. 

9. Nourish your muscles by eating a well-balanced diet. Fad diets can decrease your vitamin/mineral balance which is needed to properly perform and/or recover from physical activity. 

10. Make sure you drink enough water to be well hydrated. If you exercise for longer than 60 minutes you may benefit from a sports drink that supplies electrolyte and carbohydrate replacement. 

By incorporating many of the aforementioned you should be heading down the road to long and strong fitness lifestyle. For additional information on this or other topics pertaining to a healthier lifestyle please contact your HAWC by calling 632-4573 or emailing us at 31 MDG/HAWC@aviano.af.mil.