Director's corner

Mobility Forum, May/Jun 2000 by Ziegler, Dave

Take Time To Warm- Up For Summer Fun

Summer is rapidly approaching. With summer comes increased outdoor activities and a whole new set of challenges. I say challenges because if you're like me, active in your unit or with your family, you'll want to participate in as many activities as possible. I'm an avid golfer and love to play softball. This year I plan to do something different. ..not hurt myself the first time I play softball. Usually I pull a hamstring in the first couple of games and then spend the rest of the season trying to heal, while I continue to play. Of course the injured hamstring affects my overall attitude (not to mention my golf game) which frustrates my family and makes for a less than enjoyable summer.

While some accidents are beyond our control, the vast majority of fitness injuries can be prevented.

Warm Up and Cool Down

The most important opportunity for preventing fitness injuries occurs while not even engaged in the activity.

Warm up for five minutes prior to exercising with gentle activities. Running in place, or a slower version of activity to be performed, allows blood flow to increase to inactive muscles and gradually raise the heart rate to its target zone.

Similarly, gradually lowering the heart rate to its resting rate by simply walking for five minutes or so after vigorous exercise. The periods before and after exercise are crucial to preventing unnecessary pain and injury.

Stretch

Stretching before exercise limbers tight muscles and improves joint flexibility, thereby reducing risk of sprains and strains. Concentrate on stretching those muscle groups used in the particular activity performed. Most importantly, use controlled motions (no bouncing) and hold each stretch for 5-10 seconds.

Use the Right Equipment

Although worn out running shoes may bring "good luck," they can also bring an ankle or leg injury if they fail to support the foot properly. Even though cycling places less stress on bones and joints than other high-impact sports, an ill-fitting bicycle can lead to back and knee pain or injury. Whatever the activity, be sure that equipment is in top condition before risking health and safety.

Finally, Use Common Sense

The most important factor in fitness injury prevention is common sense. Be patient. Rather than suddenly "diving" right into a vigorous activity, make sure muscles are conditioned and use the right equipment, safety devices and accessories.

So here's my plan. All winter long I play racquetball and exercise regularly, but I still seem to injure myself. This year I started a new regiment of stretching and exercising to improve my conditioning for the sports I plan to play. This isn't something new. Professional, college, and high school athletics do this everyday. They never start cold, but increase their activity as they condition their bodies. Why should we be any different?

I encourage each of you to do the same, no matter what activities you plan. Condition yourself for your summer fun. Make it part of your family's routine, do it with your friends, or help your unit set up a training schedule. All of our folks are busting their tails on the job, and recreational activities give them a chance to blow off steam and enjoy their friends and family.

I wish every one of you a safe and fun summer.

- Col Dave Ziegler