Fit for life: Train smarter, not harder Published April 28, 2010 By Senior Airman Samantha S. Crane 375th Air Mobility Wing Public Affairs SCOTT AIR FORCE BASE, Ill. -- With new PT standards coming July 1, many Airmen are working harder than ever to get and stay in shape, but some are pushing too hard, often ending in injury. How to prevent injury "The best way to prevent injuries is to stay fit and conditioned throughout the year, not pushing too hard right before your test," said Maj. Mocha Robinson, 375th Medical Operations Squadron physical therapy element chief. Planning activities that entail a lower risk of injury is also important. Dr. (Lt. Col.) Robert Kent, 375th Aerospace Medicine Squadron chief of aerospace medicine, said, "Choose fitness activities carefully with prevention in mind. Running on a padded track is safer than playing soccer in a field where there might be holes in the ground. Pay attention to what you're doing." Knowing when to stop can be critical. "When you're training, muscle pain is normal, but joint pain is not," said Dr. Kent. "The 'no pain, no gain' concept doesn't always apply." "Listen to your body," said Major Robinson. "If it's painful, stop immediately and modify. Never train or run through the pain; it's the worst thing you can do." According to Major Robinson, a comprehensive fitness plan also prevents injury. "A fitness program can't be just running three times a week," said Major Robinson. "Most of the injuries we see are from units just doing running, pushups and sit-ups three times a week." How to treat injuries "People don't realize how long it might take to recover from an injury," said Dr. Kent. "A sprained ankle could take two months to heal. Medical care in the military is free, so if you have an injury, you should be seen." The top three injuries physical therapists see from running are shin splints, knee pain and plantar fasciitis--or heal pain. Common injuries as a result of sit-ups are lower back problems while pushups may cause rotator cuff and shoulder problems. "It's important for physical training leaders to recognize those members who are injured, stop them and provide them with a low-impact program while they get medical attention," said Major Robinson. A direct way for them to do this is through the sports medicine clinic. Through this program, PT Leaders can get appointments for Airmen in their units without a referral. Addressing repeat injuries is often an issue. "Pay attention to your history of injuries," said Alfred Bromley, 375th AMDS Health and Wellness Center fitness program manager. "If you get the same injury over and over again, you may not be addressing the problem." But even though someone can't run or do pushups, there are other low-impact activities to maintain fitness while on a profile. "The first line of defense is always rest," said Mr. Bromley, "but that doesn't mean you have to completely stop exercising. A lot of people can use a bicycle or elliptical." Exercise after an injury One of the biggest questions after an injury is how to get back into an exercise routine. Laura Weiglein, 375th AMDS HAWC health technician, said, "A lot of people start too hard, too fast, and train back into an injury. You need to focus on safe progression from one week to the next." According to Dr. Kent, there should be no more than a 10 percent increase in one's progression each week. Anything more is unsafe and can result in injury. "It will be slow and gradual," said Major Robinson. "It can take between four and six weeks to get to where you were before an injury. You have to be able to walk before you can run." Knowing when to ask for help can be the key to successfully getting back in shape. Dr. Kent added, "Don't be scared to talk to your doctor about it. It's going to be a slow process, but if you're in pain, stop." Where to get more information The 375th Force Support Squadron and 375th AMDS both offer a lot of resources to begin a workout routine or revise an existing one. The HAWC can work with individuals to create a plan while www.375fss.com has a listing of classes offered.