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Fitness Injury Prevention Series Part 1 for Police Recurits and Officers

By David Wehrenberg

In recent years, increasing numbers of police recruits and officers have been paying the price of physical training fitness with increased injuries. For some recruits -particularly those who overdo or who don't properly train or warm up-these benefits can come at a price: sports injuries.

Fortunately, most police recruit and officers sport injuries can be treated effectively, and most police recruits and officers who suffer injuries can return to a satisfying level of physical activity after an injury. Even better, many police fitness sport injuries can be prevented if people take the proper precautions.

What Are Sports Injuries?

The term sports injury, in the broadest sense, refers to the kinds of injuries that most commonly occur during sports or physical training exercise. Some physical training and sport injuries result from accidents; others are due to poor training practices, improper equipment, lack of conditioning, or insufficient warm-up and stretching.

Although virtually any part of your body can be injured during physical fitness training or sports, the term is usually reserved for injuries that involve the musculoskeletal system, which includes the muscles, bones, and associated tissues like cartilage. Traumatic brain and spinal cord injuries, (relatively rare during sports or exercise) and bruises are common sports injuries.

Common Physical Training & Sport Injuries

Sprains and Strains

A sprain is a stretch or tear of a ligament, the band of connective tissues that joins the end of one bone with another. Sprains are caused by trauma such as a fall or blow to the body that knocks a joint out of position and, in the worst case, ruptures the supporting ligaments. Sprains can range from first degree (minimally stretched ligament) to third degree (a complete tear). Areas of the body most vulnerable to sprains are ankles, knees, and wrists. Signs of a sprain include varying degrees of tenderness or pain; bruising; inflammation; swelling; inability to move a limb or joint; or joint looseness, laxity, or instability. Using the RICE method to start the healing process. For more severe sprain, consult a doctor.

A strain is a twist, pull, or tear of a muscle or tendon, a cord of tissue connecting muscle to bone. It is an acute, non-contact injury that results from overstretching or over contraction. Symptoms of a strain include pain, muscle spasm, and loss of strength. While it's hard to tell the difference between mild and moderate strains, severe strains not treated professionally can cause damage and loss of function. Using the RICE method to start the healing process. For more severe strains, consult a doctor.

Bruises

A bruise, or muscle contusion, can result from a fall or from contact with a hard surface, a piece of equipment, or another player while participating in sports. A bruise results when muscle fiber and connective tissue are crushed; torn blood vessels may cause a bluish appearance. Most bruises are minor, but some can cause more extensive damage and complications. What to do: Put the muscle in a gentle stretch position and begin using the RICE method to start the healing process. For more severe bruises, consult a doctor.

Compartment Syndrome

In many parts of the body, muscles (along with the nerves and blood vessels that run alongside and through them) are enclosed in a "compartment" formed of a tough membrane called fascia. When muscles become swollen, they can fill the compartment to capacity, causing interference with nerves and blood vessels as well as damage to the muscles themselves. The resulting painful condition is referred to as compartment syndrome.

Compartment syndrome may be caused by a one-time traumatic injury (acute compartment syndrome), such as a fractured bone or a hard blow to the thigh, by repeated hard blows (depending upon the sport), or by ongoing overuse (chronic exertional compartment syndrome), which may occur, for example, in long-distance running.

Shin Splints

While the term "shin splints" has been widely used to describe any sort of leg pain associated with exercise, the term actually refers to pain along the tibia or shin bone, the large bone in the front of the lower leg. This pain can occur at the front outside part of the lower leg, including the foot and ankle (anterior shin splints) or at the inner edge of the bone where it meets the calf muscles (medial shin splints).

Shin splints are primarily seen in runners especially police recruits and officers, particularly those just starting a intense running program. Risk factors for shin splints include overuse or incorrect use of the lower leg; improper stretching, warm-up, or exercise technique; overtraining; running or jumping on hard surfaces; and running in shoes that don't have enough support. These injuries are often associated with flat (over pronated) feet.

The RICE method I have been refering to stands for:

R=Rest the injury

I=ICE, place ice on injury for 20 minutes than off 40 minutes DO NOT put ice directly on skin use a damp towel. NEVER USE HEAT WHEN A INJURY JUST OCCURED this will bring more blood to the the injuried area causing more swelling, ALWAYS, ALWAYS USE ICE for the first 24 to 48 hours of an injury and after physical activity when you return back to physical participation. There are many doctors today who are still misinformed about the use of heat so don't use it when injury occures.

E=Elevation, of the injured body part the lower limbs, I.E. ankle, knee

C=Compression, wrap the injury with an elastic bandage: Note do not wrap the bandage to tight and cut off circulation or sleep with it on.Compression will assist the body to push swelleing out of the injuried area.

Always consult a doctor or certified athletic trainer when a injury occurs.

There you have it you PART 1 of understanding basic police and sport fitness injuries. Part 2 I will discuss knee injuries.

About the Author:

David Wehrenberg is a certified Athletic Trainer and Former Police Officer located in Maryland, District of Columbia, Northern Virginia. His website is http://www.policefitnessbootcamp.com