| Chapter
13 - Injuries
Injuries are not an uncommon occurrence during intense physical training. It is,
nonetheless, a primary responsibility of all leaders to minimize the risk of injury
to soldiers. Safety is always a major concern.
Most injuries can be prevented
by designing a well-balanced PT program that does not overstress any body parts,
allows enough time for recovery, and includes a warm-up and cool-down. Using strengthening
exercises and soft, level surfaces for stretching and running also helps prevent
injuries. If, however, injuries do occur, they should be recognized and properly
treated in a timely fashion. If a soldier suspects that he is injured, he should
stop what
he is doing, report the injury, and seek medical help.
Many common
injuries are caused by overuse, that is, soldiers often exercise too much and
too often and with too rapid an increase in the workload.
Most overuse injuries
can be treated with rest, ice, compression, and elevation (RICE). Following any
required first aid, health-care personnel should evaluate the injured soldier.
Typical Injuries Associated with
Physical Training
Common injuries associated with exercise are the following:
•
Abrasion (strawberry) - the rubbing off of skin by friction.
• Dislocation
- “the displacement of one or more bones of a joint from their natural positions.
•
Hot spot - a hot or irritated feeling of the skin which occurs just before a blister
forms. These can be prevented by using petroleum jelly over friction-prone areas.
•
Blister - a raised spot on the skin filled with liquid. These can generally be
avoided by applying lubricants such as petroleum jelly to areas of friction, keeping
footwear (socks, shoes, boots) in good repair, and wearing the proper size of
boot or shoe.
• Shinsplints - a painful injury to the soft tissues and
bone in the shin area. These are generally caused by wearing shoes with inflexible
soles or inadequate shock absorption, running on the toes or on hard surfaces,
and/or having calf muscles with a limited range of motion.
• Sprain - a
stretching or tearing of the ligament(s) at a joint.
• Muscle spasm (muscle
cramp) - a sudden, involuntary contraction of one or more muscles.
• Contusion
- a bruise with bleeding into the muscle tissue.
• Strain - a stretching
or tearing of the muscles.
• Bursitis - an inflammation of the bursa (a
sack-like structure where tendons pass over bones). This occurs at a joint and
produces pain when the joint is moved or touched. Sometimes swelling occurs.
•
Tendinitis - an inflammation of a tendon that produces pain when the attached
muscle contracts. Swelling may not occur.
• Stress fractures of the feet.
•
Tibial stress fractures - overuse injuries which seem like shinsplints except
that the pain is in a specific area.
• Knee injuries - caused by running
on uneven surfaces or with worn out shoes, overuse, and improper body alignment.
Soldiers who have problems with their knees can benefit from doing leg exercises
that strengthen the front (quadriceps) and rear (hamstrings) thigh muscles.
•
Low back problems - caused by poor running, sitting, or lifting techniques, and
by failing to stretch the back and hip-flexor muscles and to strengthen the abdominal
muscles.
The most common running injuries occur in the feet, ankles, knees,
and legs. Although they are hard to eliminate, much can be done to keep them to
a minimum. Preventive measures include proper warm-up and cooldown along with
stretching exercises. Failure to allow recovery between hard bouts of running
can lead to overtraining and can also be a major cause of injuries. A well-conditioned
soldier can run five to six times a week. However, to do this safely, he should
do two things: gradually build up to running that frequently and vary the intensity
of the running sessions to allow recovery between them.
Many running injuries
can be prevented by wearing proper footwear. Soldiers should train in running
shoes. These are available in a wide range of prices and styles. They should fit
properly and have flexible, multilayered soles with good arch and heel support.
Shoes made with leather and nylon uppers are usually the most comfortable. See
Appendix E for more information on running shoes.
Since injuries can also be
caused by running on hard surfaces, soldiers should, if possible, avoid running
on concrete. Soft, even surfaces are best for injury prevention. Whenever possible,
soldiers should run on grass paths, dirt paths, or park trails. However, with
adequate footwear and recovery
periods, running on roads and other hard surfaces
should pose no problem.
Common running injuries include the following:
•
Black toenails.
• Ingrown toenails.
• Stress fractures of the feet.
•
Ankle sprains and fractures.
• Achilles tendinitis (caused by improper
stretching and shoes that do not fit.
• Upper leg and groin injuries (which
can usually be prevented by using good technique in stretching and doing strengthening
exercises).
Tibial stress fractures, knee injuries, low back problems, shinsplints,
and blisters, which were mentioned earlier, are also injuries which commonly occur
in runners. Other
Factors
Proper clothing can also help prevent injuries. Clothes used
for physical activity should be comfortable and fit loosely. A T-shirt or sleeveless
undershirt and gym shorts are best in warm weather. In cold weather, clothing
may be layered according to personal preference. For example, soldiers can wear
a BDU, sweat suit, jogging suit, or even Army-issued long underwear. In very cold
weather, soldiers may need gloves or mittens and ear-protecting caps. Rubberized
or plastic suits should never be worn during exercise. They cause excessive sweating
which can lead to dehydration and a dangerous increase in body temperature.
Army
Regulation 385-55 (paragraph B- 12, C) prohibits the use of headphones or earphones
while walking, jogging, skating, or bicycling on the roads and streets of military
installations. However, they may be worn on tracks and running trails.
Road
safety equipment is required on administative-type walks, marches, or runs which
cross highways, roads, or tank trails or which are conducted on traffic ways.
If there is reduced visibility, control personnel must use added caution to ensure
the safety of their soldiers. |
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