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JBSA News
NEWS | July 21, 2009

Stretching, strengthening, aerobics can condition you against injuries in outdoor sports

By Sean Bowlin 12th Flying Training Wing Public Affairs

With plenty of summer sun shining, Airmen are playing softball, touch football, volleyball -- and of course, are running. 

However, some are getting hurt in the process. 

In fact, 12th Medical Group personnel said they've seen "a lot" of outdoor sport injury patients in their physical therapy clinic with separated shoulders, tendonitis, ankle sprains, heat injuries and knee, back and foot problems. 

This happens at the beginning of every sports season, said a leading Team Randolph physical therapist. 

"There are a lot of sports injuries we see here and a lot of it has to do with conditioning properly," said Maj. Ramil Ascano, 12th Medical Group physical therapy and diagnostic imaging flight commander. "Sometimes it happens simply because the patients were wearing the wrong kind of shoes - like tennis shoes or basketball shoes for running. Or, their shoes could be old and the support in them could be worn down." 

Besides wearing the right kind of well-fitting, supportive shoes, Staff Sgt. Zach Coyner, 12th MDG NCO-in-charge of the physical therapy flight, said with an increase of heat-injured patients coming into the clinic, it's imperative to remember to constantly hydrate while playing sports in the heat of the summer days.
"
You can fatigue really fast, black out and get cramps," the sergeant added. "Be hydrated all of the time. If you're thirsty, then remember - you're already dehydrated." 

With the heat baking, Sergeant Coyner also said to avoid running during the mid-day. Run either in the morning or in the evening, drink plenty of water all day, wear sunscreen and ultraviolet light-protecting sunglasses to protect your vision - and be conservative in building your distances. Don't run the same distance daily and don't try to run a whole load of miles all at once. Increase the mileage on your run by 10 to 15 percent per week, he said. 

The Major added it's important to cross-train for your sport of concentration. For example, if you run, then lift weights with your legs; if you're a softball or baseball pitcher, strengthen your throwing muscles with a good weight-lifting program.
And stretch out those muscles to prevent tears in them, Sergeant Coyner added. 

"To stretch properly, you should do three repetitions of a 30-second hold," he said. "That's good, solid stretching. A lot of people workout and never stretch." 

Additionally, Major Ascano said before undertaking a heavy workout after a good stretching session, the body needs to be warmed up somewhat. If not, the chance of injury heightens. 

It all comes down to your body being ready to play whatever your sport of choice is, he said. 

"Often, people are too aggressive with their workouts initially; they're not in condition," the Major said. "But if you can have a good strengthening and flexibility regimen coupled with an aerobic program that provides a variety of ways to work out, it's the best of all worlds."