Is it boosting your readiness?

Soldiers Magazine, Dec, 2004 by Beth Reece

MILITARY medical research shows that musculoskeletal injuries are the leading health problem among Soldiers, and are the most significant peacetime threat to medical readiness. The majority of these injuries result from excessive or improperly conducted physical training.

The most common training error across the Army today--from basic combat training to airborne units--is excessive running distance and frequency. Most Soldiers who complain of lower-extremity injuries suffer from an unreasonable volume of ground-impact force without adequate and progressive conditioning or recovery time.

PT-related injuries--especially stress fractures, overuse knee pain and Achilles tendonitis--can be reduced. In a 1994 study, Army researchers showed that a battalion of infantry basic trainees that ran 56 miles during a 12-week training period had 24 percent fewer injuries and improved the two-mile run time compared to a battalion that ran 130 miles over the same time period. Subsequent studies have reinforced this finding.

Fitness professionals and researchers advocate fitness programs based on gradual progression of volume and intensity, precise movement skills, varied musculoskeletal stresses and adequate recovery time with less emphasis on distance running.

Running should still be an important part of some Army PT sessions, but it should be done in lower volume by balancing longer runs with shorter, faster interval training and more adequate recovery between runs.--U.S. Army Center for Health Promotion and Preventive Medicine

Easing the Pain

To avoid shinsplints:

* Don't sidestep the warm up;

* Strengthen and stretch your calf and shin muscles with weight training;

* Use soft tracks or grass;

* Put less stress on your shins by cross training with such activities as swimming and cycling, which continue to build muscle and strength.