Critical Days of Summer Week 14: Physical preparedness Published Aug. 19, 2014 By Staff Sgt. Charles Ladnier 17th Training Wing Safety Office GOODFELLOW AIR FORCE BASE, Texas -- In 2013, the Air Force reported 105 mishap incidents caused by improper stretching and warming up. Many of the injuries could have been prevented; however, most sports injuries occur because the muscles are not properly prepared. Trying to go above the body's current physical fitness level too soon can lead to disaster. Many sports injuries also occur when the body is not properly prepared for the activity. However, with the proper preparation, sports injuries can often be prevented. Here are some things to help prevent an injury: ·Warm up Doing a warm-up before a sport or workout increases blood flow, raising the temperature in the muscles. It is important to start with mild aerobic warm-ups to get blood to the tissue before doing any stretching. ·Stretching Dynamic stretches include, but are not limited to simple movements like arm circles and hip rotations, flowing movements such as yoga, walking or jogging exercises. Stretching at the end of the activity may also help to decrease soreness. ·Rest Allow an appropriate amount of time for rest and recovery between workouts. Schedule at least one or two days off each week. It is also important to schedule an off-season, a minimum of four weeks of rest from sports each year. This is easily overlooked when people play more than one sport or play one sport year-round. ·Hydrate Hydrating is also an essential part of any activity. Dehydration can take place whether it is hot or cold and some medications may even contribute to dehydration. Also, younger people are more prone to dehydration and heat illness than older adults, so people should not wait until they are thirsty to drink. Furthermore, including a sports drink for longer workouts helps with replenishing electrolytes. Avoid caffeine, juices and carbonated beverages because they can dehydrate the body. ·Respond Promptly to Injuries Pain is a sign of injury, stress or overuse. If an injury does occur, remember to use the acronym P.R.I.C.E. P - Protect from further injury R - Rest I - Ice C - Compression E - Elevation Summer is a time to have fun and enjoy the outdoors. With proper physical preparation and by taking advantage of some basic safety tips, people can enjoy this season by staying in the game and out of the emergency room.
